Interview with Bernard Lagat on MSG

How Fast Is Bernard Lagat?

Moreau star USC-bound

By Michael Bower
Staff writer

HAYWARD — Alitta Boyd had a scholarship offer from a college in every state except Alaska, but in the end she decided there was no place like home.

The Moreau Catholic High track and field standout orally committed to USC and will sign a full scholarship to the Pac-10 school on Wednesday.

"It's in California," said Boyd, who placed second in the triple jump and third in the long jump at the California Interscholastic Federation state championships last year. "It's my home state. It's where I have lived all my life."

The 5-foot-11 Boyd said she narrowed her choices down to Texas A&M, LSU and USC before making her final decision.

"It was tough," she said. "It wasn't easy. I had all my family and friends tell me what they thought."

Boyd had been a three-sport star at Moreau from her freshman through her junior season. The senior, though, decided to drop volleyball this year to concentrate on track and field and basketball.

She will compete only in track and field for the Trojans.

Contact Michael Bower at mbower@bayareanewsgroup.com.

Link to this story on newspaper site:
http://www.insidebayarea.com/dailyreview/prepsports/ci_11587073

Bay Area Frosh-Soph Championships at Castlemont HS

The Bay Area Frosh-Soph Championships will be held on May 2nd at Castlemont High School (Oakland). This is a chance for ALL your younger student-athletes to get a chance to win races, win medals, and finish their season off with a culminating, championship event that celebrates their hard work.

This will be a smooth, well-run meet with lots of volunteers, FAT timing, announcing, and music. For most of these freshmen and sophomores, this will be their state championship meet, and we will run the meet as such.

Winners of all events will win champion t-shirts, Saucony spike bags, and a gold medal. The top six of all events will medal.

The competition will be excellent! Currently, committed teams include Castro Valley, Lowell, San Rafael, Hayward, Bishop O'Dowd, Fremont, Oakland Tech, Oakland, McClymonds, San Ramon Valley and Castlemont.

The Castlemont Complex is great for both spectating and competing. Newly built in 2003, it has all-weather runways and an all-weather eight-lane track with a large grandstand on the homestretch.

For more information or to confirm participation in the meet, please email castletrackandfield@gmail.com

or visit:

http://www.castlemontathletics.com/teams/bayareafschampionships.html

9th Annual San Rafael Twilight Relays

Hi all,

We have about 10 spots remaining for the Twilight Relays.

We are very PLEASED and HONORED to announce that Shannon Rowbury will be on hand as our special AWARDS PRESENTER this year!!!!
She will be on site to meet and greet and sign some autographs as well!
Don't miss this special opportunity!!!

Full meet information at [ http://www.twilightrelays.com ]www.twilightrelays.com .
Please let me know if you plan to attend -- this year is shaping up to be an incredible meet!

--Calaveras HS
--Casa Grande HS
--Castlemont HS
--College Prep HS
--Crystal Springs Uplands
--Dublin HS
--Gunn HS
--Half Moon Bay HS
--JFK HS
--Marin Academy HS
--McClymonds HS
--Novato HS
--Petaluma HS
--Piner HS
--Rancho Cotate HS
--San Rafael HS
--Skyline HS
--St. Patrick/St. Vincent HS
--Stuart Hall
--Terra Linda HS
--University HS

Thank you,

Jason Jacobson
Meet Director
9th Annual San Rafael Twilight Relays
Saturday, March 14, 2009
** Where the Stars Come to Shine **
[ http://www.twilightrelays.com ]www.twilightrelays.com

High school sports: Athletics starting down the barrel yet again

From the Register-Pajaronian in Watsonville:
High school sports: Athletics starting down the barrel yet again

Track and Field Rules, Procedures and Mentoring Clinic

If you haven't done so already, CCS is running one more of these clinics next Tuesday, February 3rd at North Salinas High School (55 Kip Drive, Salinas Room 801) from 6:30-8:00pm.

It's great information for all coaches as we head to the start of the 2009 Track and Field season. I think you will all be surprised how well you truly know the rules of track and field.

If you have any questions in regards to the clinic, please call Steve Filios at (408) 224-2994 Ext. 14 or email him at sfilios@cifccs.org

For further information about the clinic go to this LINK

Jack Daniels at Sports Basement for Focus N Fly 2.0 Launch

This past Thursday, Jack Daniels was the guest speaker at the Sports Basement, Crissy Field for the Focus N Fly 2.0 Launch event. It was a great turnout of runners and coaches who were entertained by the Daniels' talk. Interestingly enough, he is a local guy who went to Sequoia HS in Redwood City. He is a two time medalist in the Modern Pentathlon (silver and bronze) in the now discontinued team event. Here are some bullet points from his presentation.

1) No one has all the answers
2) Athletes are people
3) Coach's job is to provide an environment for athlete's to succeed
4) Achieve basic fitness first
5) Avoid injury
6) Focus on the task at hand

Ingredients of Success
1) Inherent ability (people are not the same)
2) Motivation - must come from within
3) Opportunity
4) Direction

Great Ability + High Motivation = Champion
Great Ability + Low Motivation = Coach Frustrator
Little Ability + High Motivation = Self Frustrator
Little Ability + Low Motivation = No Show

How do we train?
The surviving egg theory?
What did my coach do to me?
What do champions do?

We need some guiding principles

He then showed a weekly schedule for Jim Ryan in HS. I am sure some of you have seen what he did (HOLY!) but I could not write it down fast enough. I will post it when I find it or if someone has a copy, please send.

He also added what Gerry Lindren used to do (HOLY ####!!). It included a LOT of mileage. He mentioned asking Gerry what was his longest run that he ever did. 66 miles! What was the most miles he did in one week? 360 miles (50 miles A DAY!). Despite all those miles, Gerry suffered one injury in his running career and that was when he was hit by a car while running. That makes perfect sense to me since he was on the road so much, you figure that his chances of getting hit were a little greater than the average runner.

A quote from him "Get the maximum benefits from the least amount of work".

Principles of Training
1) Body reacts to stress
2) Specificity
3) Benefits depend on the type of stress
4) Ease of maintenance
5) Rate of achievement
6) Personal limits
7) Benefits and setbacks

Purpose of Training
1) Increase available energy
2) Improve speed
3) Improve economy
4) Improve endurance

Types of Training
E/L Upto 150 minutes (Easy/Long)
M Upto 100 minutes (Marathon Pace)
Tempo 10%/>20 minutes (88% of VO2 Max)
Interval Upto 8%/30 minutes
Repetition Upto 5%/5 minutes

Some Laws of Coaching
1) Treat each athlete as an individual
2) Always have positive comments to make
3) Everyone has good and bad days. There are no fluke good runs
4) Discourage training when injured or sick
5) Be flexible in terms of scheduling
6) Have short and long term goals
7) Try different warmups and race strategies

More Laws of Coaching
1) Training should be rewarding
2) Know the purpose of every workout
3) Be available to your athletes
4) Treat your athletes as people first and then athletes

Final Ingrediants of Success
1) Opportunity
2) Direction

and Finally
LUCK
(focus on the task)

If you have any specific questions about any of the above bullet points, let me know.

Central Coast Section Preview 2009

Courtesy of Keith Conning and The Conning Tower. Check out the top CCS Track and Field returners from 2008 at the following link:
Central Coast Section Preview 2009

Who are the stars for this coming season? Toughest event to qualify for the state meet?

www.carveyrunning.com

Most of you are familiar with Dana Carvey, one of the most famous ex. Saturday Night Live performers. But what many of you don't know is that Dana is also a former local high school runner who ran in high school at Carlmont HS along with his older brother Scott for the legendary coach, Loren Lansberry.

Here is a result link for both of them when they ran in high school. Scott ran in the Varsity race finishing 4th while younger brother Dana won the Sophomore race.

Carlmont Meet - 10/05/70

Scott is still involved in the running community and has a great website you can check out. It's full of great advice mixed in with humor. Go to www.carveyrunning.com

Trivia Question: What other famous comedian ran the 800m. at Redwood HS?

Free Track and Field Clinic

Attached is an informational flyer a Track & Field clinic being sponsored by the CCS Track & Field Championships Games Committee.

Who is it for: All Track Coaches and Meet Volunteers

Who should come: All coaches…veterans and rookies

Purpose: Provide informative information, rules interpretations, meet procedures and to have open dialog and sharing among coaches.

How much does it cost: NOTHING! This Clinic is FREE. It is our desire to provide this free of charge opportunity on three different nights in three different locations in our section to encourage our coaches to meet, share, and learn.

Questions: Contact Steve Filios at sfilios@cifccs.org or 408 224-2994 x 16

Steve Filios
Assistant Commissioner, CCS
408 224-2994 office
408 224-0476 fax
sfilios@cifccs.org

Central Coast Section
Track & Field Championships
Games Committee
presents

1st Annual
Track and Field Rules, Procedures
and Mentoring Clinic
for
High School Coaches
and
High School Volunteers

Presented by:
Steve Filios, CCS Assist.Commissioner / Meet Director
Rick Milam, USATF
John Wise, USATF

When & Where: Choose the evening that is best for you! This clinic is FREE!

Monday, January 26 @ St. Francis High School
1885 Miramonte Avenue, Mountain View
NOTE: Due to construction, please South Drive entrance and use stadium lot ONLY.
Room 501 (adjacent to the track and the stadium parking lot)
6::30-8:00 pm

Tuesday, January 27 @ Serra High School
451 W. 20th Avenue, San Mateo
Classroom A (located in the football bleacher building)
6:30-8:00 pm

Tuesday, February 3 @ North Salinas High School
55 Kip Drive, Salinas
Room 801 (just off of the first parking lot)
6:30-8:00 pm

For further information contact: Steve Filios
408 224-2994 x 14
sfilios@cifccs.org

DIRECTIONS TO ALL VENUES ARE ON THE BACK OF THIS SHEET

Directions to the venues:

Directions to St. Francis (South Drive Parking Lot):
coming from the Hwy 237
• Take 237 west (from Milpitas area) toward Mountain View
• In Mountain View, 237 becomes Grant Road as it crosses El Camino Real
• Stay on Grant Road (about 5 stoplights) until your reach South Drive
• Follow South Drive to the end and go right into the Saint Francis campus
coming from the North on Hwy 101:
• From Hwy 101 south merge onto Hwy 85 in Mountain View
• Take the Grant Road, El Camino turnoff (2nd exit)
• That exit becomes Grant Road.
• Stay on Grant Road and cross El Camino and continue (about 5 stoplights) until your reach South Drive
• Turn right on South Drive
• Follow South Drive to the end and go right into the Saint Francis campus
coming from the South Bay:
• From 280 take the Foothill Expressway turnoff
• Turn right at the end of the offramp onto Foothill Expressway
• Follow Foothill Expressway to Grant Road (about 3 stoplights)
• Turn right on Grant Road
• Stay on Grant Road (about about 5 stoplights) until you reach South Drive
• Turn left on South Drive

Directions to Serra High School
coming in either direction: take either Highway 101 or 280 towards San Mateo.
• If you are taking Highway 101, take Highway 92 West to the Alameda de las Pulgas exit.
• Turn left at the end of the ramp
• Turn left on 20th Avenue. Serra is on the right, about one and a half blocks down.

• If you are taking Highway 280, take Highway 92 East to the Alameda de las Pulgas exit.
• Turn right at the end of the ramp,
• Turn left on 20th Avenue. Serra is on the right, about one and a half blocks down.

Directions to North Salinas High School
coming from San Jose:
• Take Hwy 101 South: EXIT BORONDA ROAD (by the Northridge Mall)
• Turn left onto Boronda Road
• Continue straight through MAIN Street
• Continue straight through SAN JUAN GRADE ROAD intersection
• At the next light, turn right onto McKINNON Street
• Continue straight on McKinnon Street through the 4-way stop
• McKinnon dead ends into the student parking lot of NSHS on Alvin Drive
• Turn left onto ALVIN Drive
• Turn right onto KIP Drive (front of school)
Coming northbound to Salinas:
• Take Hwy 101 North: EXIT BORONDA ROAD (by the Northridge Mall)
• Turn right onto Boronda Road
• Continue straight through MAIN Street
• Continue straight through SAN JUAN GRADE ROAD intersection
• At the next light, turn right onto McKINNON Street
• Continue straight on McKinnon Street through the 4-way stop
• McKinnon dead ends into the student parking lot of NSHS on Alvin Drive
• Turn left onto ALVIN Drive
• Turn right onto KIP Drive (front of school)