Prep cross country: Olson back on course for NCS success (marinij.com)
Petaluma and Casa Grande primed for big efforts in NCS cross country run (pressdemocrat.com)
Sonoma cross country teams run NCS tomorrow (sonomanews.com)
Cross-country squad prepares for NCS (redwoodtimes.com)
Girls prep of the week: Kate Courtney (marinij.com)
From Oakland Section
Castlemont's Lopez wins Oakland Section cross country (contracostatimes.com)
From Central Coast Section
Athlete of the Week: Allison Sturges, Mountain View (mercurynews.com)
Athlete of the Week: Paul Summers, Gunn (mercurynews.com)
Mtn. View sophomore Sturges surges at end to win CCS title (losaltosonline.com)
Boys' cross country qualifies for states for the second consecutive year (palyvoice.com)
Friday, November 20, 2009
NCS XC Pre-Meet Newspaper Coverage...
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Thursday, November 19, 2009
NCS Cross Country Pre-Meet Individual Listings...

November 21, 2009-Hayward High School NCS/Les Schwab
NCS Individual Preview: I listed the pre-meet favorite first and the rest of the contenders next with most of them in no particular order.
Division I
Girls - (Top 2 teams advance to state meet):
Colleen Lillig of California
Elise Wummer Castro Valley
Kelsey Santisteban Valley
Natalie Dimits Livermore
Elaine McVay California
Carina Novell Granada
Boys - (Top 2 teams advance to state meet):
Paul Johnson De La Salle
Ben Eversole Castro Valley
Parker Deuel San Ramon Valley
Sean Colaco San Ramon Valley
Kyle Williams De La Salle
Division II
Girls - (Top 3 teams advance to state meet):
Jacque Taylor Casa Grande
Julie Nacouzi Montgomery
Heather Cerney Carondelet
Alycia Cridebring College Park
Dominique Ratto Casa Grande
Boys - (Top 3 teams advance to state meet):
Reesey Byers of Santa Rosa
Andrew Zellman Ukiah
Jeff Bickert College Park
Charlie Perkins Alameda
Spencer Hall Casa Grande
Division III Girls - (Top 4 teams advance to state meet):
Isabel Andrade Petaluma
Carrie Verdon Campolindo
Grace Orders Campolindo
Lauren Curtin Maria Carrillo
Cara Curtin Maria Carrillo
Annie Marggraff Acalanes
Boys - (Top 4 teams advance to state meet):
Erik Olson Novato
Hugh Dowdy Petaluma
Luis Luna Piner
Forrest Shaffer Petaluma
Paul Jackson Campolindo
Division IV Girls - (Top 3 teams advance to state meet):
Theresa Devine Marin Catholic
Taylor Lawson St. Mary's
Anika Adeni Moreau Catholic
Erin McNulty Arcata
Alex Choy St. Mary's
Boys - (Top 3 teams advance to state meet):
Dan Milechman Tamalpais
Daniel Maxwell St. Mary's
Brian King Cardinal Newman
Trevor Ehlenbach San Rafael
Cameron Bronstein San Rafael
Division V Girls - (Top 4 teams advance to state meet):
Lucy McCullough Marin Academy
Holland Reynolds University
Jennie Callan University
Kai Wilson College Prep
Adrienne Strait College Prep
Katy Lee Sonoma Academy
Kate Courtney Branson
Boys - (Top 5 teams advance to state meet):
Josh MacDonald Redwood Christian
Cole Williams Urban
Ned Tannenbaum University
Wayne Smith Redwood Christian
Justin Watkins Santa Rosa Christian
Mercer Cook Head Royce
Comments encouraged. Who did I miss?
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NCS Cross Country Pre-Meet Rankings
Check out the rankings below. Feel free to comment and make observations. To be honest, some divisions have several teams that have a shot to win and it wouldn't be a surprise if the 4th or 5th ranked team below won the ncs title. Should make for an excellent day of racing. Best of luck to all teams and individuals competing.
You can get a complete summary of the divisions as well as all the league results at the meet inside the meet program.
North Coast Section
November 21, 2009-Hayward High School
NCS/Les Schwab Cross Country Championships Race Schedule and Preview
RACE SCHEDULE (Same order as State Meet)
WALK THE COURSE 7:30 - 8:45 A.M.
9:00am Division II Girls’ Race
9:35am Division III Girls’ Race
10:10am Division II Boys’ Race
10:40am Division III Boys’ Race
11:10am Division IV Girls’ Race
11:45am Division V Boys’ Race
12:15pm Division I Girls’ Race
12:50pm Division IV Boys’ Race
1:20pm Division V Girls’ Race
1:55pm Division I Boys’ Race
Awards Schedule: (in the gymnasium)
10:30am Girls’ Division II
10:50am Girls’ Division III
11:10am Boys’ Division II
11:30am Boys’ Division III
12:00pm Girls’ Division IV
12:30pm Boys’ Division V
1:00pm Girls’ Division I
1:35pm Boys’ Division IV
2:05pm Girls’ Division V
2:40pm Boys’ Division I
The State CIF/NCS Divisions are as follows:
Division I 2,051 and up
Division II 1,601 - 2,050
Division III 1,151 - 1,600
Division IV 500 - 1,150
Division V 499 or less
NCS Preview:
Thank you very much to all the coaches and athletes who helped me break down each division. The following is my best attempt to predict the top 5 teams as well as the top individuals for each division (boys and girls) in today’s sectional meet. The teams from this meet that will qualify for the State Meet at Woodward Park in Fresno on November 28th are noted for each division. The top 5 individuals from each race will also qualify to the state meet provided they are in the top 12 when 2 teams qualify, top 14 when 3 teams qualify, top 16 when 4 teams qualify and top 18 when 5 teams qualify.
The top 3 teams in each division will receive medals. Seven (7) medals will be provided per team of seven.
The top 7 individuals in each race will receive medals.
Division I
Girls - (Top 2 teams advance to state meet):
1. Castro Valley
2. San Ramon Valley
3. Monte Vista
4. Amador Valley
5. Granada
Boys - (Top 2 teams advance to state meet):
1. San Ramon Valley
2. Castro Valley
3. De La Salle
4. Amador Valley
5. Monte Vista
Division II
Girls - (Top 3 teams advance to state meet):
1. Montgomery
2. Casa Grande
3. College Park
4. Santa Rosa
5. Carondelet
Boys - (Top 3 teams advance to state meet):
1. College Park
2. Santa Rosa
3. Alameda
4. Casa Grande
5. Montgomery
Division III
Girls - (Top 4 teams advance to state meet):
1. Maria Carrillo
2. Acalanes
3. Campolindo
4. Petaluma
5. Redwood
Boys - (Top 4 teams advance to state meet):
1. Petaluma
2. Campolindo
3. Maria Carrillo
4. Piner
5. Miramonte
Division IV
Girls - (Top 3 teams advance to state meet):
1. Sir Francis Drake
2. Dougherty Valley
3. St. Mary’s Berkeley
4. Piedmont
5. Tamalpais
Boys - (Top 3 teams advance to state meet):
1. San Rafael
2. St. Mary’s Berkeley
3. Tamalpais
4. Piedmont
5. Sir Francis Drake
Division V
Girls - (Top 4 teams advance to state meet):
1. University
2. College Prep
3. Lick Wilmerding
4. Marin Academy
5. Sonoma Academy
Boys - (Top 5 teams advance to state meet):
1. Redwood Christian
2. University
3. Urban
4. College Prep
5. Santa Rosa Christian
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Tuesday, November 17, 2009
Stats from Saturday's CCS meet...
BOYS
Fastest #1 Runner
Paul Summers (12) Gunn #1 14:41
Fastest #2 Runner
Ian Myjer (12) Mt. View #2 15:03
Fastest #3 Runner
Parker Schuh (11) Mt. View #3 15:16
Fastest #4 Runner
Alex McGuirk (12) Mt. View #4 15:42
Fastest #5 Runner
Aubrey Myjer (10) Mt. View #5 15:43
Fastest #6 Runner
Jack Bordoni (10) Bellarmine #6 16:11
Fastest #7 Runner
Robbie Cotton (12) Bellarmine #7 16:39
GIRLS
Fastest #1 Runner
Jessie Petersen (11) Carlmont #1 17:28
Fastest #2 Runner
Martina De Geus (12) Mt. View #2 18:22
Fastest #3 Runner
Abby Barker (12) Carlmont #3 18:40
Fastest #4 Runner
Sarah Wells (10) Mt. View #4 19:00
Fastest #5 Runner
Emma Dohner (11) Gunn #5 19:06
Fastest #6 Runner
Izzie Baney (11) Mt. View #6 19:41
Fastest #7 Runner
Sadie Navarro (11) Mt. View #7 20:11
Top 10 Senior Boys
1 PAUL SUMMERS 12 GUNN 14:41
2 GARRETT ROWE 12 MOUNTAIN VIEW 14:52
3 WESTON STRUM 12 PIONEER 14:58
4 MITCHELL MORIARTY 12 APTOS 15:00
5 IAN MYJER 12 MOUNTAIN VIEW 15:03
6 PHILIP MACQUITTY 12 PALO ALTO 15:03
7 DAVID PEREZ 12 SALINAS 15:14
9 LUCA SIGNORE 12 LYNBROOK 15:24
10 BENJAMIN HECK 12 CARLMONT 15:26
11 NATHAN LEE 12 CARLMONT 15:27
Top 10 Junior Boys
8 PARKER SCHUH 11 MOUNTAIN VIEW 15:16
13 WILL GIEKEN 11 LOS GATOS 15:28
16 MAX BELL 11 SALINAS 15:32
18 ETHAN SCARDINA CARLMONT 15:35
20 TONY FERRARI 11 BELLARMINE 15:41
23 KYLE FEUERHELM 11 WOODSIDE 15:44
26 BEN BUNK 11 CARLMONT 15:50
32 JAMES PALANIUK 11 THE YORK SCHOOL 15:54
34 JAMES SILVESTRI 11 STEVENSON 15:54
38 BENJAMIN SCHNEIDER 11 LOS ALTOS 16:00
39 JARRETT MOORE 11 SACRED HT CATH 16:00
Top 10 Sophomore Boys
15 KEVIN BISHOP 10 MONTA VISTA 15:30
22 AUBREY MYJER 10 MOUNTAIN VIEW 15:43
35 FRANCISCO SALVADOR 10 ALISAL 15:55
36 ADRIAN HINOJOSA 10 BELLARMINE 15:56
41 CHRIS WASCHURA 10 WOODSIDE 16:01
44 MITCH MARTIN 10 HALF MOON BAY 16:04
46 SAMUEL HALES 10 KING CITY 16:05
47 CARSTEN STANN 10 SERRA 16:06
51 NATHAN MADONICH 10 SOUTH SF 16:09
53 BRYAN TENA 10 SALINAS 16:10
55 ESTEBAN VALENCIA 10 BELLARMINE 16:10
Top 10 Freshmen Boys
17 RICHARD HO 9 LELAND 15:35
43 CIARAN MURPHY 9 ST. IGNATIUS 16:03
58 YOHANNAS ESTIFANOS 9 MILPITAS 16:12
102 MIGUEL VASQUEZ 9 ANDREW HILL 16:37
130 RORY BEYER 9 ARAGON 16:47
132 CODY JOHNSON 9 S.L.V. 16:47
141 ALEXI FARMER 9 STEVENSON 16:50
145 DAVID AGUILAR 9 OAK GROVE 16:50
147 CONNOR PRIOR 9 MILPITAS 16:51
163 JOSHUA COHEN 9 LOS ALTOS 16:57
Top 10 Senior Girls
4 ERIN HICKS 12 LOS ALTOS 18:18
8 MARTINA DE GEUS 12 MOUNTAIN VIEW 18:22
9 MARISSA FERRANTE 12 APTOS 18:31
11 ABBY BARKER 12 CARLMONT 18:36
13 MELISSA HOPPER 12 LEIGH 18:38
15 ZOE PAPPAS 12 MOUNTAIN VIEW 18:40
19 CLAIRE O'CONNELL 12 GUNN 18:49
20 MELISSA HASTINGS 12 HILLSDALE 18:49
21 RACHEL SHIMABUKURO 12 SAN BENITO 18:51
23 KIM MCMULLEN 12 APTOS 18:53
25 KELSEY HILBRICH 12 HARKER 18:53
Top 10 Junior Girls
1 JESSIE PETERSEN 11 CARLMONT 17:28
5 ERIN ROBINSON 11 GUNN 18:19
12 KATIE CASTRO 11 LOS GATOS 18:37
35 MARY KRIEGE 11 MITTY 19:06
37 EMMA DOHNER 11 GUNN 19:06
40 MELANIE HONG 11 CARMEL 19:08
47 MANDY COLE 11 SANTA CRUZ 19:15
48 ANGIE KORPUSIK 11 PRESENTATION 19:15
50 CINDY HUANG 11 LYNBROOK 19:18
51 RACHEL HINDS 11 ST. IGNATIUS 19:18
Top 10 Sophomore Girls
2 ALLISON STURGES 10 MOUNTAIN VIEW 18:00
3 NINA ANDERSON 10 NOTRE DAME SAL 18:16
6 LAUREN CROSHAW 10 ARAGON 18:19
7 ATHENA ALARCON 10 GILROY 18:20
10 MEGAN SHEARER 10 CARLMONT 18:31
14 MORGAN HEALY 10 ST. FRANCIS MV 18:38
17 KIERAN GALLAGHER 10 GUNN 18:45
22 MARITZA RUELAS 10 GILROY 18:52
24 MORGAN LIRA 10 VALLEY CHR SJ 18:53
29 ABBY BLAKE 10 WESTMONT 18:58
Top 10 Freshman Girls
16 VANESSA FRASER 9 SCOTTS VALLEY 18:41
18 DANIELLE KATZ 9 LOS GATOS 18:45
26 ALYSSA JOHNSON 9 LELAND 18:55
27 CHONDRA ANDERSON 9 HALF MOON BAY 18:56
28 NIKKI HILTZ 9 APTOS 18:57
32 MICHELLE POQUETTE 9 LEIGH 19:02
42 NIKKI STOKMAN 9 ARAGON 19:10
49 SOPHIA CANNATA-BOWM 9 SACRED HT CATH 19:17
61 SHAELYN SILVERMAN 9 LYNBROOK 19:31
66 COURTNEY SCHLOSSARE 9 SARATOGA 19:36
Teams qualifying both teams (girls and boys) to the state meet:
Carlmont Div. I
Mt. View Div. II
Gunn Div. I/II
St. Ignatius Div. III
Aptos Div. III
Crystal Springs Uplands Div. V
Posted by
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CCS Division Winners by Margaret Gallagher...
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Monday, November 16, 2009
CCS XC Web Coverage...

We'll start with pictures first. Thanks to Margaret Gallagher, lots of great shots from the meet are posted at the following links:
http://www.dyestatcal.com (haven't been posted yet but she sent 357 for your viewing pleasure)
http://www.sportsimagewire.com/ (same as above)
Thanks to Doug Speck of www.dyestatcal.com, you can find videos of the races as well as interviews with the winners of each race at the following link:
http://www.dyestatcal.com/?pg=videos&vid=&cat=meets&page=1&search=09CCSCC&meetname=Central%20Coast%20Section%20Finals
Couple of youtube videos I found:
http://www.youtube.com/watch?v=dwvMurbPVwU (Carmel HS and Division IV races)
http://www.youtube.com/watch?v=2ZL8M9m1G8Y&feature=related (St. Francis HS and Division II races)
http://www.youtube.com/watch?v=SnOGDbGbYRs (Stevenson and Division IV race)
http://www.youtube.com/watch?v=sHZMd0VzQrM&feature=related (York HS award presentation)
I will post team pictures of the winning teams when I get a moment. I will also include some interesting data from the meet.
Stay tuned.
If you know of other links that pertain to the CCS meet this past Saturday, please send those links to me at albertjcaruana@gmail.com
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Sunday, November 15, 2009
CCS Newspaper Coverage...
Gunn High's Paul Summers wins Central Coast Section cross-country title (mercurynews.com)
Gunn boys, girls qualify for state meet in cross country (paloaltoonline.com)
CCS Boys Cross Country: Aptos' Mitch Moriarty edged for D-III title, but Aptos, St. Francis, SLV and Scotts Valley runners advance to state (santacruzsentinel.com)
CCS Girls Cross Country: Marissa Ferrante wins D-III race, leads Aptos to team title (mercurynews.com)
Pirates pick up 1st title (montereyherald.com)
Carlmont's top five makes Scots 5-for-5 at CCS (insidebayarea.com)
More to come. Let me know if your local paper covered the meet. Email link to albertjcaruana@gmail.com
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Saturday, November 14, 2009
CCS Results live...

Will keep you updated with team and individual winners on twitter (www.twitter.com/CCExpress).
If you are not on twitter already, go to twitter and sign up for a free account. Then search for CCExpress on FindPeople (top right), follow and enjoy.
Best of luck to all teams today.
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Friday, November 13, 2009
CCS Boys' Teams Ranked by Josh Small...
My “officially unofficial” predictions for BOYS 2009 CCS XC
1 Mountain View (D2)
Rowe leads a talented group of runners that have all run the equivalent of 15:50 or better at Crystal. This team is not only one of the best in the CCS but the nation.
2 Carlmont (D1)
This team is stacked and it is going to be a great duel with the Bells for the D1 section title. Their number 5 runner has hit 16:03 on Crystal, which is down the street from their school. Expect them to be dominant on their “home” course.
3 Bellarmine (D1)
Don’t expect the Bells to roll over and concede the title to Carlmont. This team matches up evenly and should be a great duel for the D1 team title. For the last 3 years the Bells have nicked away at the point spread between the two teams. This year could come down to mere seconds and extend to the 6 or 7 runner.
4 Gunn (D2)
Paul Summers will look to dip under the 15 minute mark and lead his team to a State Championship birth. The top three runners could be sub 16 with a pack of guys in the mid 16’s for their 4-7. They ran well in their league meet and look good for CCS!
5 Palo Alto (D2)
Palo Alto is led by Phillip MacQuitty who will challenge Rowe for the CCS Runner of the Year. Palo Alto will be in a tight race with St. Francis, Lynbrook, and Woodside for a team birth to the State Championships. They will need some help from the 4 and 5 runners for this team to step up.
6. Salinas (D1)
Salinas traditionally runs well on Toro Park but hasn’t made the trip up north to Crystal Springs in the last 2 years. They are a talented bunch of runners led by Senior Davis Perez who is in the mix for the individual D1 title.
7. Saint Ignatius (D3)
SI has a solid 1-2 punch that will push each other toward the top of the D3 race where they are the favorite to win the team title. The supporting cast is a good one with everyone sub 17 for Crystal.
8. Carmel (D4)
They ran great at Toro in their league championships with their 5 runner in 17:03 for the 3 mile course. If they run like that at Crystal they can move up some spots.
9. San Benito (D1)
Another solid team with great depth as all of their runners hitting 16:50 or better at Crystal. They need a big run from their #2 to match SI and Salinas.
10. Menlo Atherton (D1)
With all 5 runners 16:53 or better at Crystal this team is good and very well could move up a few spots.
11. Woodside (D2)
A good 1-2 punch with two runners sub 16. The pack is solid but needs the 4 & 5 runners to go sub 17 to move up the rankings.
12. Serra (D1)
Serra has 5 guys under 17 at Crystal this year and their top three ran great in WCAL. If their 4 and 5 runners step up this is a tough team.
13. Monta Vista (D1)
Solid 4 runners with the top four 17:05 or better with #5 close behind. Its tough being in D1 with so many great teams but this team is deep with 5 runners all under 17:30 fighting for the last few varsity spots.
14. Los Gatos (D2)
Will Geiken is one of the best runners in CCS and leads a talented group of runners. D2 is tough with many of the best teams in CCS including the Wildcats.
15. Pioneer (D3)
The Strum brothers lead Pioneer into the D3 battle for a state qualifying spot. With the 1-2 punch of Pioneer they will be bumped up the final polls but need help from #5 to make State in their division.
Teams to Watch:
Lynbrook (D2); St. Francis (D2); Willow Glen (D3); Aptos (D3); SLV (D4); RLS (D4); Crystal Springs Uplands (D5); Anzar (D5)
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Section previews for this weekend...

Sac-Joaquin Section Finals at Willow Hill Reservoir course on Saturday, November 14th.
Courtesey of dyestatcal.com and Joe Hartman:
http://www.dyestatcal.com//?pg=dyestatcal-2009-Cross-Country--Road-to-State-Sac-Joaquin-Section-Section-Finals-Preview-JH
Cross country makes adjustments at subsections (pattersonirrigator.com)
Central Coast Section Finals at the Crystal Springs course on Saturday, November 14th.
Courtesy of dyestatcal.com:
http://www.dyestatcal.com/?pg=dyestatcal-2009-Cross-Country--Road-to-State-Central-Coast-Section-Finals
Runners keep Fresno in mind (thecalifornian.com)
Los Gatos Teams Set for CCS Action (losgatosobserver.com)
Boys cross country team heads to Central Coast Section Finals (mercurynews.com)
The following is from Valley Christian coach Josh Small:
My “officially unofficial” predictions for GIRLS 2009 CCS XC
(My Boys Predictions Tomorrow)
1 Carlmont (D1)
Despite all the drama this year this team is better than ever. Peterson is the top runner in CCS this year with a time of 17:41 at Crystal, and is the only runner to break 18 so far in 2009. While the quality of the top runners is lacking in the CCS this year this team has three of the best. If they are running on full cylinders they will be hard to beat.
2 Gunn (D1)
This team is solid and is lurking on the edge. The top 4 teams could all win it this year and with perhaps the fastest 5 runner (19:17) in the section what is there not to like about this team. Even with a bad day their 6 & 7 could be #1 on most teams. The only reason I put them #2 is because of the powerhouse 1-2-3 of Carlmont.
3 Mountain View (D2)
Mountain View has been a power in the CCS and this year is no different. Expect Coach Evan Smith to have his team ready to roll. With a big run from their #5 runner they could be the #1 at the end of the day.
4 Aptos (D3)
This team has been tough as nails. Not only did they bring back their top 6 but added a stud freshman to the mix. Their strength comes from their incredible depth. Mountain View, Carlmont and Gunn will need a great performances from everyone in their top 5 to take them down. This team is in the mix for the top spot in CCS.
5 Half Moon Bay (D4)
Half Moon Bay has been on fire this year with two girls in the 18’s at Crystal. The team has incredible depth with their number 5 runner running 20:17.
6 Saint Ignatius (D3)
Rachel Hinds leads a talented group of runners that could all be under 20 minutes at the CCS meet. They drop off after #5 so they will need everyone to have a good day, but this team has never failed to perform and ran well in WCAL. They will not roll over and concede the D3 title to Aptos so look for them near the top.
7 Gilroy (D1)
Good group of runners up front. Their #5 runner is key to their performance but they came through last year. They will be good again this year.
8 Mitty (D2)
A solid group of runners with a top 5 spread of about a minute. They got some big help from freshman this year which make them a tough team to beat.
9 Presentation (D2)
A solid group of top runners. With a solid performance from their 5 runner they will be tough and should challenge for a state spot in D2.
10 Scotts Valley (D4)
A solid group of 6 runners finished second to Aptos in the SCCAL. They ran well in big meets like Stanford and should do well at CCS.
11 Lynbrook (D2)
This team has got it done all year. Consistency comes to mind. Expect them to get it done once again at CCS.
12 Los Gatos (D2)
With four runners 20:18 or better they need a big run from their #5 who has a best of 21:18 at Crystal this year. That said they have tons of potential and could surprise people and be as high as 6th at the end of the day
13 St. Francis (D2)
Their top 5 runners are bunched together well with their #5 running mid 20’s at Crystal but needs the pop from their top runners to move up the rankings.
14 Notre Dame - Belmont (D4)
A good group of runners who performed well at Toro and Stanford this year. They could be a tough team and have a solid top 5.
15 Valley Christian (D3)
A talented group of runners that has battled injury all season is finally healthy and ready to go. Decent performances from their top 4, but needs a quality performance from their #5 runner.
Teams to Watch:
Evergreen Valley (D1); San Benito (D1); Aargon (D2); Leigh (D2); Sacred Heart (D3); Notre Dame – San Jose (D3); Santa Cruz (D4); Carmel (D4); Woodside Priory (D5); Crystal springs Uplands (D5)
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Thursday, November 12, 2009
Individual winners from today's MCAL
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Norcal Cross Country league championship coverage...
The Press Democrat gets it's own space (just amazing coverage):
SCL Finals results: Dowdy 15:24 & Taylor 17:15, Petaluma boys & Casa Grande girls take titles
SCL Finals story: Dowdy, Taylor lead teams to titles
Piner's top six runners post personal bests
Redwood Empire XC Runner of the week: Newest Taylor & Garza
PD's AOW: Andrew Zellman
SJS
Section cross country finals Saturday in Folsom (sacbee.com, scroll down)
Six Zebras advance to section finals in cross country (lincolnnewsmessenger.com)
Uscanga, Bruins Running for Shot at State Championsships (riverbanknews.com)
Five local runners qualify for section meet (tracypress.com)
Vista girls place second at cross country sub-sections (folsomtelegraph.com)
Making state meet is only goal (edhtelegraph.com)
Galt sends three to cross country section meet (lodinews.com)
NCS
Melton, Broncos in fast company (insidebayarea.com)
Cross-country squad prepares for NCS (redwoodtimes.com)
CCS
Highlight Reel (mercurynews.com) Garrett Rowe Mtn. View
Highlight Reel (mercurynews.com) Erin Hicks Los Altos
Other links? Send them to albertjcaruana@gmail.com
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Sunday, November 08, 2009
Peaking (Part III) by Chris Puppione...
Any fun traditions that you may have done or seen coaches do to help athletes at this time of year?
This is a great question because it appeals to the part of championship season that is the most fun—the “magic” element. Now, you may recall that in an earlier installment, I clearly stated that there is no “real magic” involved in running fast—this is still true, but I will now elaborate.
Sadly, there is no amount of pixie dust that we can sprinkle on the athletes to make them fly because (a) there is no pixie dust, and (b) there is no pixie dust. However, are there things that coaches and athletes can do during this time of the year to inspire and bring about amazing performances? Absolutely, but none of them involve a physiological transformation. Rather, we are looking at gathering the scattered teenage mind, fixing it to a purpose, and doing so with an eye to passion and wonder.
One way to do this is to establish team traditions—rituals, themes, benchmark workouts, etc. And not all of these traditions originate with the coach, and often, the best ones do in fact come from the athletes themselves.
The most compelling aspect of these traditions is how they serve to unite a team and carry with them a mental elixir brewed with equal parts poise and confidence. These traditions can put the athletes at ease, assuring them that something special awaits them around the very next turn. This then serves as the impetus for excitement, then confidence, then invigoration.
Here are some rituals or traditions I have been privy to over the years:
1. The Matrix Trilogy
When I was coaching and teaching at Cardinal Newman High School, I wanted to find a cool way to introduce my students in World Literature to Buddhism, Taoism, and other schools of eastern philosophy. I came up with the idea of teaching the book Siddhartha by Herman Hesse in conjunction with the movie, The Matrix. This was back in 2000, the year after the movie came out, and I knew the boys would be all fired up to see a kung-fu/shoot-em-up/cyber fest, and so I held it as the reward for finishing the novel. After teaching Hesse’s novel, and then watching The Matrix afterwards, I listened to my students as they spoke about the parallels between Siddhartha’s journey and that of Neo in the movie. It was a hero’s journey, but not only that, but one of discovering your true identity, purpose, and self-fulfillment.
Then I listened to some of the quotes from the movie:
“Quit trying to hit me and hit me.”
“What are you waiting for? You are faster than this. Don’t think you are…know you are!”
“Sooner or later, you’re going to realize, just as I did, there’s a difference between knowing the path…and walking it.”
“- Do not try to bend the spoon. That’s impossible. Instead, only try to realize the truth.
- What truth?
- There is no spoon.
- There is no spoon?
- Then you will see that it is not the spoon that bends, it is only yourself.”
That’s it, I thought to myself. I knew I liked this movie for some reason, and it sure wasn’t because Keanu Reeves was a great actor. The Matrix is a running movie! Later on, my friend Pete Dolan (head cross country and track & field coach at UC Santa Barbara) and I would pick out different parts of the movie that, in our minds, clearly illustrated that The Matrix was the greatest running movie of all-time.
What we saw in this film (and in its second installment, The Matrix Reloaded) were the psychological elements a runner needed to make that big breakthrough, and then continue to make a series of other breakthroughs on their way to peak performance. This movie was all about faith and commitment to a journey without worrying about where it may take you.
I have told my athletes for years now that training is an act of faith—you are not certain of what the outcome will be in the end, but if you are committed to this greater purpose and are unwavering in your pursuit, the payoff could be huge.
From The Matrix Reloaded:
“I stand before you unafraid. Because I believe in something you do not? No. But because I remember. I remember that I am here not because of the path that lies before me, but because of the path that lies behind me.”
If your team has done the work, been committed to a greater, unified purpose all season, this can be your rallying cry. The hay is in the barn, as they say, and now you can go forward undaunted and with passion. So cool.
I would go on to use The Matrix philosophy with my teams at Amador Valley High School, handing the athletes quotes from the movies and how they related to running. Then, following team dinners during the championship run, we would watch the movies and get fired up.
2. Nordhoff High and The Magic Socks
No team in California cross country has enjoyed as much success at the State Meet as Nordhoff High School in Ojai. Under the guidance of coaching legend Ken Reeves, this school rolled to more state championships (boys and girls combined) than any school in history. Mind you, Coach Reeves is an amazing coach from the technical side—knowledgeable, well-read, proven in his training theories and execution. However, even this ardent student of the sport felt that a little icing on the cake could give his kids just that little something extra to push them up to the top of the podium.
One way he did this was with his “magic socks.” Each season, the kids would don some kind of special themed pair of socks that served as their talismans of luck and victory. One example of these garments of grandeur was the year the Nordhoff squads toed the line wearing Sonic the Hedgehog at their feet—kinda fitting, right?
Now these socks were not laced with EPO, nor did they have rockets strapped to the sides, but what they did have was purpose. The kids at Nordhoff wore them with the same excitement I did when I got my first pair of Zips back in 1979. Zips were fast shoes! Hey, even the commercial said so:
“Zuh-Zuh-Zuh Zips are a lot of fun—
What you do in Zips almost can’t be done!”
And then these kids would take off running, and bolts of Z-shaped lights would shoot out of their feet as they ran away! Man, was I fast in my Zips!
The point here is this—the kids want to believe that “just a spoonful of sugar helps the medicine go down.” By giving them a token for luck, speed, or strength, they will invest their own belief in it, so much so that it can actually positively impact their performance. It is a positive piece of feedback that they can carry with them as reminder of not only their goals, but of their teammates that they are joined to in this pursuit.
A final note on this—championship season uniforms. I think the coolest display of donning new singlets for the championship run was pulled off again by Coach Reeves at Nordhoff High. When I was coaching in the Southern Section years ago, I watched as Reeves’ team moved themselves to the starting line of the section finals race. His team was already in their singlets, but they were an older version. They took off and did a quick stride from the line together. When they returned to their box, the athletes pulled off the old jersey to reveal yet another one underneath—a different version yet again. And then another quick stride from the line. Upon their return, they pulled off that singlet, and there was another different one underneath! Coach Reeves later explained that this ritual was done to remind the kids of the great teams that came before them. It also served as a way to fire them up, in that when they pulled off the final old jersey, they had brand new ones as the final layer that no one had seen—it was like seven Clark Kents or Diana Princes transforming into Superman or Wonder Woman. They were dressed for battle.
Since then, I have seen many teams use special jerseys during the championship run—either new uniforms or throwback singlets from years past. As I mentioned before, I believe this can really jack the kids up in a good way if they can invest something in this ritual. The coach’s duty then is to assign purpose or meaning to such a move. When I used this at Amador Valley in 2003, we were one of two solid teams that wore all purple (College Park being the other). I figured that other coaches might use the cue “pass anything in purple” with their athletes on that day, while at the same time, I really didn’t want anyone to see us coming. So we warmed up in full sweats and kept them on until right before the gun fired, when the girls then unveiled their new white uniforms. The ladies were so excited about this little stealth mission, and because they felt like they were rolling below the radar, they ran with a little more abandon and a lot of vigor, and they took home a second place pennant that day over a few teams that (on paper) were stronger.
Bottom line—there has to be an investment on the part of the athletes for this to work—they must believe in it. For that to happen, there must be a greater purpose. Otherwise, you are just playing a silly game of dress-up.
3. The BYU Smiley Faces vs. The Stanford Roll Call
Similar to the “magic socks”, at the 2001 NCAA National Cross Country Championships, two very powerful teams—the BYU Cougars and the Stanford Cardinal—waged an epic battle, resulting in BYU pulling off the win by a narrow margin.
Following the race, it was noticed that the ladies from BYU all had smiley faces drawn onto their hands, while the ladies from Stanford all had the names of their teammates scrawled on their hands.
For BYU, the smiley faces served as a reminder to relax and run free, while the Cardinal wore their teammates’ names on their hands to remind them to dig deep with a little over a mile to go in the race. Both teams ran well, and both strategies are very sound.
As coaches, we can help or athletes by giving them cues for races, and sometimes these cues can be things they wear—clothing or ink. If you have a team that is very talented but often has trouble relaxing and just allowing their performance to take place rather than forcing it, perhaps the smiley face approach could work for those kids. If you have a close-knit group that has really come together well, perhaps putting their teammates’ names on their hand will help these kids fight through the tough parts of the race because they know their teammates will be counting on them.
Either way, whether it is smiley faces, names, or Roadrunner tattoos, if the kids have a visual prompt during the race that is assigned specific meaning, it can work as a mantra for them and be a steady motivator for them throughout the race. When I was at UC Davis, we would always put the school’s athletic logo on the back of our singlets so that when we were in a race, our guys and ladies could locate each other better in packs and surge ahead to run with their teammates.
Whatever you decide, these visual prompts can be great sources of inspiration to a fatiguing runner in a race.
Incidentally, the BYU ladies wore the smiley faces again in 2002, and again, they took home the national title.
4. Take a piece of “home” with you
As a kid, I spent each summer swimming competitively for a local club team. At the end of the season, we would have a league championship meet at the junior college. The pool there was HUGE. Like SCARY HUGE. And while we knew that each lap was still 25 yards, the size of the aquatic center as well as the pool were enough to freak a kid out or make them feel like they were about to toil in a terribly hostile environment.
However, each year, our team had a secret…we brought our own pool with us to the meet.
In a pre-meet ritual, the entire team—from 5-year olds to 18-year olds—would assemble poolside at our club the day before the meet, and our captains would take a large plastic jug and fill it with water from our pool. The next day, prior to warm-ups, our team would march into the pool area, perform our team cheer, and then we would empty the jug’s contents into the pool, thereby transforming this unfamiliar and once frightening environment into our own home pool.
Now again, while performing this ritual did nothing to change our fitness or physiological makeup, it did serve to put us at ease, as well as serve as an outward proclamation that this pool was now “our house.”
Later, I would use this as a coach in cross country, having the captains take the team out to our home course to collect dirt from or friendly paths to sprinkle onto the sectional and state meet course, thereby transforming the foreign course into one we were ready to make our own by running very fast.
This also bore a striking resemblance to me later in life when watching the movie Hoosiers, wherein Gene Hackman plays the role of a fiery Indiana high school basketball coach who leads his small-town squad to a state championship victory. In one of my favorite scenes, Hackman leads his country boys into the large city arena where the championship game will be held the next day. The building in which the court is housed is enormous to these boys from the sticks, and the audience can see the shock, awe, and nervousness run over their faces as they stare into the distant rafters of the facility. Calmly, Hackman pulls out a tape measure, and asks the boys to measure the distance from the free throw line to the hoop, as well as the distance from the hoop to the floor below. The point? Regardless of the size of the venue or the game, the parameters were all the same. Pretty cool, right?
In short, by performing a physical ritual that can familiarize or normalize a championship setting for the athletes, a coach can simultaneously put the athletes at ease as well as charge the kids up to claim the course as their own.
I could continue on, naming a ton of other great things I have witnessed associated with championship season, but they would all point back to one thing:
Faith.
To quote Muhammad Ali: “It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.”
Whatever ritual or tradition you employ during the championship run, it must be something in which the kids can place their collective faith. I tell my athletes that faith is not believing in something based on insufficient evidence, but rather believing in something regardless of the evidence.
This harkens back to this idea of championship season “magic”—or any magic for that matter. People love to be amazed, and they love to be inspired, and they also love to suspend disbelief for just long enough to have a thrill. Having faith in something—a piece of clothing, a movie parallel, a jug of dirt, or inked up skin—may seem a little silly when you step back for a moment and only see them in their purely physical state.
However, when those simple items are given a greater meaning—one of emotion or collective hopes—these once trivial pieces of matter become serve as shining reminders of what is so wonderful about our sport—that if we just believe, we can be so much more. Believe to be. Yeah, I like that a lot.
By having faith and believing that something may be possible when all the evidence from before argues in the face of such, an athlete can be free to take greater risks and challenge what was once thought of as being insurmountable. A story to bring this point home:
Scientists placed hundreds of fleas in a jar and placed cellophane wrap to the opening at the top to keep the fleas in there. They watched how time and again the fleas jumped up and bounced off the plastic wrap and fell back into the jar. Time and again the fleas hit the layer of cellophane, and time and again they fell back. After allowing this to go on for some time, the scientists noticed that the fleas were still jumping, but they were not quite reaching the heights from before.
They then removed the cellophane wrapping.
The fleas continued to jump towards the jar’s opening, but amazingly, none of them jumped out. They would only jump as high as the height of the opening and then descend back into the jar. This, too, continued for some time until finally one flea took a shot at getting out and flew up and out of the jar and took off. Once this happened and the other fleas acknowledged the escape of the one flea from what once held them back, they all began leaping out of the jar with great ease.
The point? Even when you are certain that there is something holding you back—a barrier you “know” you cannot break through—challenge it again and again, because eventually you will beat it. Take the risk, because the worst thing that will happen is that you will end up right where you already are. Have faith—aim high.
Anything else you would like to add.
Good luck to everyone this championship season, and when it gets tough (as it most certainly will) and your body feels like calling it quits, realize that you have something more inside. Shakespeare wrote, “Care I for the limbs, the thews, the stature, bulk and big assemblence of a man? Give me his spirit.”
Man, Shakespeare must have been one fast dude…
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St. Mary's Berkeley celebrating team victories at BSAL...
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Northern California Cross Country newspaper coverage...
Justin-Siena runner Joske has sight set on state meet (napavalleyregister.com)
Great 'State' of mind: Eureka boys, girls first at H-DN x-country championship (times-standard.com)
Vaca cross country shines at Subs (thereporter.com)
Carondelet senior Heather Cerney wins EBAL cross country title (contracostatimes.com)
Zellman wins three-man duel
Ukiah senior outruns Byers, Luna; Montgomery's Nacouzi cruises in girls' race (pressdemocrat.com)
RUNNING: Hawks edge York for third straight CAL title; Quezada first in girls race (Hollisterfreelance.com)
Both Amador High School Varsity cross country teams win second in MLL finals (ledger-dispatch.com)
Deer Valley High's Nathaniel Wilson wins BVAL cross country meet (contracostatimes.com)
ENDURANCE ACES: Carmel girls win 12th straight MTAL title (montereyherald.com)
SCCAL cross country championships 2009: Moriarty wins, but Aptos loses tiebreaker (santacruzsentinel.com)
North Bay League Finals 11/6/09 (pressdemocrat.com)
College Park cross country teams capture DVAL titles (insidebararea.com)
Healy leads Lancers back to CCS meet (mercurynews.com)
Prep roundup: Carmel cross country wins title (thecalifornian.com)
Laura Schmitt: MAFHOF Class of 2009 (marinij.com)
COLLEGE
Local Roundup: Wildcat men's cross country team wins eighth straight regional title (orovillemr.com)
Former Sierra standouts excelling in college (mantecabulletin.com)
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Friday, November 06, 2009
Peaking (Part II) by Chris Puppione...
Just a reminder to everyone that I do hope to get more feedback from all the coaches, athletes and parents reading these articles. It's always great to hear the thoughts of everybody out there. Ideas for future topics are also encouraged.
The mental aspect is key as well. How do you handle your runners at the time of year such as league, section and beyond?
Ah, the mental aspect—so aptly named, don’t you think?
This is the most dangerous part of preparing a team for the championship season by far. I once heard Keith Henschen (sports psychologist who advises the US Olympic Track team) speak at a convention where he asked the room of coaches how much of running was mental. People shouted out various answers, ranging mostly from 75% to 95%. I saw the train coming through the tunnel with its lights off and kept my mouth shut and waited for impact.
“Running is probably about 5% mental,” Keith said. “But that 5% controls the other 95%.”
Wham! So true…
So what is a coach to do? Do you ignore the mental preparation and let the body run on autopilot or hope that your kids can get it together on their own? Or do you script everything out for them; look to manipulate the minds of your athletes to conjure up a desired result through mind-melding wizardry?
“DANGER! DANGER! WILL ROBINSON! DR. SMITH! DR. SMITH!” (Showing my age here a bit…)
Here’s the deal—once you delve into the mental aspect of prepping a team or an individual athlete for championship time, there is no going back. You cannot go back.
“You can check-in any time you like, but you can never leave…”
In all seriousness (and Eagles’ lyrics aside), a coach must have a firm plan or a focused approach when incorporating mental training into preparing athletes to perform. It cannot be done on the fly, and just like the physical aspects of training, there has to be some semblance of this training woven into each part of the year to some degree. That is not to say you get the kids wound up and ready to rip people’s heads off at the pre-season scrimmage all the way up to sections—that is exhausting and ultimately they will leave their best races in a mid-season dual meet. What I am saying is that there needs to be some mantras, slogans, goals, or themes to every season that the kids are reminded of (gently and appropriately) throughout the year.
For example, back in the day, Chris Walsh—one of the masters of getting a squad ready mentally for the championship run—used to have themes for each season when he was coaching at Campolindo High School. (Man, I am giving some mad web time to the Cougars lately…) One year it may be Pre, the next Billy Mills, and even one year, I believe it was Sitting Bull! Anyway, he would then make team t-shirts centered on these figures or themes, and that would be the rally cry for Walsh’s teams throughout a season. He didn’t beat it to death, but with every donning of those t-shirts, the kids were reminded of what they were striving for, so that by season’s end when it was time to really get into the mental aspects of training in preparation for the big races, the Cougars already had a purpose to their running ingrained in their minds and bodies, and all Walsh had to do was season them with a little pixie dust and his own palpable passion for the sport, and those teams were chomping at the bit!
Anyway, overall point here is this—mental training is a Pandora’s Box—once open, there is no closing it, so you better be like Pecos Bill and throw a lasso around the tornadoes that are teenagers’ minds and coral them, train them, and guide them on a proper path of controlled aggression and destruction of the competition. If not, you may lose the farm you built so carefully all season in one crazy storm of teenage angst and hysteria.
That said, how do I handle teams during this time? Here are three key points that I think are important:
You can’t sell something if you do not embody it.
Look, I am not your typical cross country coach. I am a smash-mouth cross country coach—plain and simple.
I am not a soft-spoken, master motivator like one of my high school coaches, Mr. Phil Wilder at Moreau Catholic High School. Man, Mr. Wilder could just look at you and tell you one or two things and you believed him instantly. He has that thing—the delicate ferocity that calms you within the same moment that it gets your legs twitching with anticipation to just cut loose on the course and the clock. Mr. Wilder can pull that off because he is not pulling anything over on you—he is just being himself. He is calm. He is ferociously competitive. He is believable and trustworthy. He is a master of his art, and as his athlete, I never felt manipulated or led astray. That is why when Mr. Wilder told me anything, I believed him completely—his word was good and true.
Now, if Mr. Wilder had ever tried to be any different than who he is day in and day out, there would have been some trust issues here. If he were to get in my face, call me a no-good so-and-so dog-meat train wreck of a human being and that I better move my hind parts to the finish line before everyone else or I would have to walk home from the meet, I probably would have laughed at him. Mr. Wilder impersonating Bobby Knight? I would buy tickets to that disaster in a hot minute!
It all points to consistency. As a coach, if you are laid back, relaxed, and soothing in your speech, be that way in the championship season. Be a Mr. Wilder. However, if you are a fiery, high-energy, hooting and hollering madman, like me or one of my other great high school coaches, Mr. Peter Brewer at Castro Valley High School, well cut loose—unleash the fury!
If Brewer had ever tried to put his hand on my shoulder and give me the delicate, succinct speeches that Wilder did, I would have swallowed my own tongue in an uncontrollable fit! No, from Brewer, I needed his staple ten minute dissertation on an obscure subject that he would then cleverly spend another ten minutes tying into how it relates to running faster in his bellowing voice that originates somewhere in the deep substrata of the earth’s crust. And of course, somewhere in that time, I would have to ask him to pause while I pulled out my Webster’s Abridged Dictionary so that I could understand at least every third word he was saying. What ultimately rang through loud and clear (even if I couldn’t translate all of his verbiage or decipher his grand tales) was that Mr. Brewer was absolutely invested in our success FOR US. He wanted us to be successful for our own sake, not his, and his electric displays of emotion and intellect were evidence to that truth.
In the end, Mr. Brewer fired me up because he was loud and prolific in his speeches, and his thunderous voice rattled my rib cage when he cheered for me, and I trusted his passion and excitement—he was genuine. Mr. Wilder fired me up because he put me at ease, made me feel like a part of a warm family, and I knew he was about the most trustworthy man I would ever meet, so I could do anything he told me I was capable of achieving—he was genuine. Both of these men have enjoyed great success and built model programs that are to be envied by all coaches—and like Old Blue Eyes, they “did it [their] way.”
As coaches, we cannot lie to our kids—even if we think it will help them perform or be happy. Ultimately, the façade will fall and they will never trust again. Be yourself and they will love you and follow you because you are honest and consistent, and that is a major part of getting your kids ready to roll come championship season.
“That’s outside my boat.”
During much of the season, and especially during the championship run, I ask the athletes to be like racehorses in two ways:
1. Be dumb and just run. (Courtesy of Villanova’s great coach Jumbo Elliott.)
2. Run with blinders on—don’t worry about what everyone else is doing.
The first sentiment asks the athletes to not think so much an just let their bodies do what they have been trained to do—a very good point indeed. The second idea is the one I find even more compelling and important, and there is a great story that I tell each season that really brings the message home to the kids.
Legendary sportscaster Charlie Jones bemoaned his assignment for the 1996 Atlanta Olympics. An inductee to the Pro Football Hall of Fame for his broadcasting talents, Jones was relegated to covering the rowing, canoeing, and kayaking competitions by NBC, and he was not happy about it. However, he had a job to do, so like any good professional, he buckled down and got to work.
In the midst of grinding it out covering these less than high-profile events, Jones stumbled across a common phrase uttered regularly by the athletes he was interviewing. When talking to the rowers about the weather conditions, their lane assignments, their competition, or broken oars, the athletes responded by saying, “That’s outside my boat.” After hearing this constant refrain to such questions, Jones realized the incredible focus these athletes had and how they were dialed into what was most important—what they could control. The rowers did not allow themselves to entertain thoughts beyond what they could control, leaving them to attend to their own preparation and execution for the big race, which they were able to do with a greater sense of confidence and ease.
Jones internalized this message and took a new outlook not only on his current job assignment, which he later called the most fulfilling of his career, but he also wrote a book about this simple phrase entitled That’s Outside My Boat: Letting Go of What You Can’t Control.
During the championship run, things can be rather hectic for the kids—Halloween, Thanksgiving, standardized tests, winter formals, football games, college applications, etc. If they come to practice or a race with all that baggage, the end result is not going to be too darn good. I ask them that when they are at practice or at a meet, they are to focus on here and now—what they can control in this moment. That would be running—period.
As it pertains to the actual competitions, I also ask the athletes to focus on what we can do as a team and what they can do as individuals. We cannot control the weather. We cannot control which box assignment we get. We cannot control how the other teams will perform on race day. However, we can do our very best to be rested and ready to rock when it counts by focusing on what we can control—rest, nutrition, training, teamwork, and faith. When a team can get even those few things in order, confidence will erupt from within—no rah-rah speech can replace that.
Rankings, trash talk, previous results, etc.—we acknowledge their existence and the fact that we cannot control them, and then we return our attention to what is important to us—our team. We “shine a light on what is right”—we give our attention to the things that will allow us the best opportunity to succeed. We focus on each element of our preparation and our race in its due time—not before and not after. I tell the athletes that runners must have short-term memory and reject the compulsion to envision the future, because when you are outside the present moment, you are falling in love with dead time. We cannot change the past, and the future is merely the byproduct of what you do in the present, so we must stay in the moment and focus on what we can control.
Every kid is different—give them what they need, not what you want them to have.
We have all heard that athletes must be trained as individuals—that their varying physical talents and genetic codes demand that we treat them as singular experiments of training. Training the mental aspect of an athlete is no different, but it is often harder than getting them physically prepared to run fast. Sometimes, an athlete’s outer appearance and disposition can be misleading.
Years ago, I coached a kid named JK Withers at Cardinal Newman High School. JK was a very talented kid who ended his high school career with PRs of :49.2 (400), 1:53 (800), 4:10 (1600), and 8:36 (3000)—a pretty impressive resume. However, if you ever met JK, you probably did most of the talking. A shy, quiet kid, JK never flaunted his ability or spoke of his success. He just did what his coaches told him to do, and on race day, he would cut loose with an eye-popping performance—after which he would quietly shuffle off to get his stuff together and go cool down. No posturing, no grandstanding, and no posting braggadocios commentary about himself on the Internet—the kid just ran and did so with his mouth shut.
A kid like this—probably a deep thinker, right? Contemplative. Calm. Cool and collected, right?
Not so much.
This kid listened to thrash metal music prior to races. When he talked about races, it was as if he was forecasting a medieval battle in all of its savagery and gore. While JK’s outward demeanor was quiet and reserved, inside of him was a tempest of emotion and grit ready to be unleashed. He looked to me as his coach to fire him up with Knut Rockne-esque speeches prior to key races. He expected me to holler and be every bit of the smash-mouth coach I identified myself as earlier in this article. JK thrived on that raw emotion and grit-your-teeth-and-love-the-pain kind of motivation. It made him come alive—it allowed him to break out of his shyness and do something special on the oval. A heart to heart would be the last thing he would want, and he was already stocked up on silence, so there was no use for more.
What I am saying here is that as coaches, we must find out what drives our athletes—what gets them going? What motivates them to run fast? What kind of coach do they need? As I said before, we cannot be something we are not, but regardless of what a kid needs, any coach can provide it in his or her own way that is sincere and effective. So I suggest that if you want to really delve into the mental aspect of training with your athletes, you must not only know what their goals are, but you must also know what motivates them and what kind of prompts they need from you to help them perform.
An important part to all of this is here—you cannot motivate them all the same individually, but you can motivate them the same collectively. What I mean is this—each individual kid may require different mental approaches to racing, but when the individuals are brought together as a team, a new identity is formed, and the coach can motivate that one collective identity in the way that best sits the character of the team. If your team is lively and thrives on a steady diet of excitability, feed the beast. That doesn’t mean that you won’t have some kids that are maybe more reserved or shy or academic in their approach on that same team, but when they are joined with their teammates, they take on a new identity and are transformed.
Most of all, do not force things mentally on your athletes at this time. I had a team at UC Davis that basically told the coaches, “We know what we need to do—you don’t have to give us any speeches.” Best thing I ever heard. That team did not need any bells and whistles—they did not need a rah-rah session or for me to tell them they were wonderful people no matter the outcome of the race. No—they were focused and determined, and anything I would have said would have only been a distraction to them. So I kept my mouth shut, and those men won a conference title.
Knowing what drives your athletes internally is a most valuable piece of the puzzle when looking to elicit peak performance. Once you know what they need (or don’t need), then you can move ahead with the process of getting the athletes to a place where they can be successful.
Please feel free to share your thoughts on this article and/or ask any questions for Chris in the comment section below.
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Thursday, November 05, 2009
Northern California Newsapaper Coverage...
HIGH SCHOOL
Scots continue PAL dominance (SMdailyjournal.com)
2 more PAL titles for Carlmont cross country (Daily News)
Deer Valley High's Nathaniel Wilson wins BVAL cross country meet (contracostatimes.com)
Cross country parents fight the law and win (Daily News)
Gunn boys, girls run to second-place finishes (paloaltoonline.com)
Rowe, Mountain View breeze to SCVAL El Camino title (mercurynews.com)
Tracy runner completes sweep (tracypress.com)
GV's Mallory tapering at exactly right time (modbee.com)
Paly boys' cross country advances to CCS after qualifying at Leagues (palyvoice.com)
SHS cross country teams earn CCS berths at BVALs (morganhilltimes.com)
Lady Acorns going to CCS again; Groen advances for LO boys (morganhilltimes.com)
COLLEGE
Sumpter is Big West Athlete of the Year (pressdemocrat.com)
Kim Conley is Sumpter’s role model (pressdemocrat.com)
Lockert running strong (pressdemocrat.com)
College of Sequoias runners focused on NorCal championships (visaliatimesdelta.com)
More to come. Feel free to send me links to newspaper articles that cover your teams to albertjcaruana@gmail.com
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Wednesday, November 04, 2009
Peaking (Part I) by Chris Puppione...
A suggestion was made to repost this article from last year. I will post part II tomorrow. Thoughts or ideas about peaking?
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What are the key components to peaking your athletes for those big races?
The first thing that should be established here is that I do not believe in peaking—at least not in the sense that is commonly discussed by many coaches and athletes.
When people talk about peaking, it usually involves eliminating certain training components and introducing new ones in the hopes of producing some magical result at the end of the season. Common thought with regards to peaking also involves a big emphasis on rest, often taking the shape of very short workouts and runs, and even more days off. Peaking often is depicted as the zenith of a pyramid of training—another idea I do not agree with and will address later.
My thoughts in bullet form regarding these common ideas on peaking:
• Eliminate nothing from your training plan when looking to run your best. This falls in line with my “dance with the girl you brought” philosophy—never get rid of the elements that got you to this point.
• Once a team reaches the championship point of the season, a coach should not be springing new training components, new dietary methods, new rest and recovery techniques, NEW ANYTHING on his/her team. If a coach feels that speed is a need of his team then speed should have been introduced from Jump Street, not in the last 4 weeks of a season when an athlete could be injured or made sore by a new training element.
• There is really no magic in championship racing season results. However, I am not completely sacrilegious here. When I say there is no magic it is like saying there is no Santa Claus. Even though Santa doesn’t exist, the presents still appear on Christmas morning and we celebrate the tradition all the same with every decoration and Christmas Carol. And why? We plan for it, buy into it, and celebrate this tradition because it is fun to believe in something better. So even though there is no real magic during the championship season, we still get excited for it and buy into the thrill of the show and get just that little extra lift because it is wonderful to believe in something bigger and better than ourselves.
• Rest should be priority all season, not just in the stretch run. Reducing training volume is one thing (when done intelligently), but looking for more rest by slashing runs into fragmented jaunts and giving days off when they were not part of the regular program is just cutting the legs out of under your runners. Distance running is an aerobic endeavor—by dropping volume too much, you drop the aerobic stimulus of training and become less fit. Also, by adding days off you threaten the consistency of training you have established over several months—why would you want to put a hitch in your giddy up now?
So what am I saying here? I think my friend Dave Smith, head men’s cross country coach at Oklahoma State University (a top-5 NCAA program and new home to German Fernandez) said it best when I asked him about why his team’s always seem to get it done at the end of the season: “We don’t look to peak at the end of the season as much as we strive to deteriorate less than everyone else.”
Having an emphasis on what you do in the summer and in-season is where your priorities should be, and it is what you accomplish there that will allow you to enjoy a great month of November. You cannot do a whole lot physically in the last 4-6 weeks of a season to enhance a performance, but you can do plenty to inhibit it. By making good choices in training leading up to the end of the season, athletes will be at their best when it counts because the training will have been pointed towards such a progression.
During the tapering period (I prefer this verbiage), the biggest priority is specificity. An emphasis on goal race pace is the primary training component during championship season. This does not mean ditching everything else, but rather putting goal race pace training at the forefront of your training plan. This means specific speed and specific endurance—so focusing on paces that will allow you to maintain the necessary strength and sharpness to perform well over the given race distance. This may mean mixed sessions where you hit on paces a bit slower than goal race pace and a bit faster than race pace in conjunction with a healthy does of goal race pace training itself. An example would be this:
2 x 1000 @ 5k pace +:02 per 400
2 x 1000 @ 5k goal race
2 x 500-300-200 @ 3200-1600-800 pace
You address extensibility, specificity, and speed all in one session—a perfect mixed workout during the championship season.
Another workout I have used in the past that makes for some good goal race pace work and some snappy turnover without gassing the athletes is this:
12-16 x 300 @ 5k/1600 pace w/ 100 jog btwn
(Odd reps @ 5k goal pace, even reps @ 1600 goal pace)
I love this workout because it adds up to roughly 3-4 miles of running (with the recoveries included), and because of the short rest and quick reps, the overall time of the workout lends itself to being very tempo-like in orientation. Also, the speed of the reps at 5k and 1600 goal paces addresses the needs for specificity and specific speed. This is definitely a bang for your buck workout.
If an athlete has a 5k goal pace of 5:20 per mile (1:20 per 400), then you can safely set their 1600 goal pace at about 4:48 (1:12 per 400). This would mean alternating 300s at 1:00 and :54. If the athlete runs their recovery 100s @ even :45 (which is 12:00 mile pace), this would mean the total time for 3 miles of this session would be 18:54—not too bad, really. If they ran the 100s @ :30, then you are looking at a workout of 3 miles being completed in 17:24!!! That is some good work for less than 20 minutes.
Finally, I think it is key to do a “goal session” anywhere from 10-14 days out from your big race of the season. This workout should be approached like race day—a dress rehearsal of sorts. However, this session is not run with crazy, blind intensity—nor is it run for the sake of running a good workout just so you can say you ran a good workout. It is merely a cool approach to practicing what you hope to do on race day without pummeling yourself while hopefully inspiring some confidence.
One example would be what the athletes at Arizona State have done prior to racing well in the 5k during the collegiate outdoor track season.
4 x 400 @ 5k
2 x 800 @ 5k
1-2 x 1600 @ 5k
4 x 400 @ 5k
All of this is done at 5k goal pace with a 400 jog recovery between all repetitions. This session is calm, cool, and controlled, but Coach Louie Quintana tells me that his athletes derive a tremendous boost of confidence from this workout. And we all know that a confident runner is a dangerous runner.
In short, the key components to peaking well are proper planning before the season, being consistent and inclusive of all elements in training from the early going, sticking with what works for you and your team, addressing specific endurance, goal race pace, and specific speed, and finally, performing at least one session where the athletes can derive some confidence and inspiration as they approach the big race.
Some athletes need to maintain mileage while others do well with less. Besides trial and error, how else can a coach match up the right mileage and effort for each athlete?
As I have said before, mileage is entirely relative to the individual, which is why I prefer to stick with percentages as it relates to overall volume of training. Mileage can and should be reduced to a degree in the championship portion of the season, but I do feel that all elements should be maintained in their respective percentages. If an athlete is accustomed to having their long run being 25% of their weekly total and they have reduced their volume from 60 miles a week to 50 miles in a tapering phase, instead of doing the 12 mile long run they will do 10 miles—which is still 25% of their volume. Reduce the total volume but keep the percentages the same.
One thing I do like to do with some kids who are the more jumpy and eager ones is to allow them to run some of these lower volume runs at a more steady effort. Nothing too crazy, but just enough to feel zippy and good. This usually works out to a pace somewhere in the neighborhood of :50-:60 per mile slower than 5k pace. So, if a kid runs 5:30 pace on race day, that means closing out the second half of say a 6-8 mile run at 6:20-6:30 pace. It is not heroic or too taxing, but it can give them a bit of a charge while also massaging the aerobic system’s oxidative enzymes that need to be adequately stimulated once every 72 hours to maintain or improve fitness.
See, during a tapering phase, because many people like to crash volume or cut long runs, the athlete may not be getting the necessary stimulus as it pertains to the aerobic system. Again, the 5k cross country race is a major aerobic event, with over 90% of the energy provided to run the race coming from aerobic processes, so you cannot put this into jeopardy by cutting the long run, the steady state runs, or the aerobic paced interval work. Short, fast stuff with tons of rest is no way to peak a team. Now some may argue that doing the snappy 200s or 400s at the end of the season works for them. I would say, well, what else do they do?
I know my friend Chuck Woolridge at Campolindo HS loves to have his athletes run a hard anaerobic session of sets of 100-200-300 with minimal rest at very fast speeds during the closing stages of the season. Is Chuck doing it wrong? Do the banners he and his teams have hung in the gyms at College Park HS and Campolindo HS lie? Not at all—but also note that Chuck has his athletes still running 1-2 quality distance runs a week of at least 60 minutes all the way up to the week before the section meet. He also uses tempo repetitions of 500m during the final 4 weeks of the season, which also is a stimulation of the aerobic system, thereby offsetting his reduction of volume with an eye to maintaining the quality of training in proper proportions.
Basically, give the kids with some snap the ability to turn it over a little more during shorter runs. Your mileage hogs (you know—the grinders) need the long stuff, so feed the beast.
How long does a typical peak last?
I have heard many people say, “The bigger the base, the higher the peak.” Okay, that is true, unless you blow the top of your mountain of fitness with poor choices down the stretch. The peak of Mt. Vesuvius didn’t look too good after it exploded and leveled Pompeii, and coaches can cause their teams to erupt as well if they try to hold on for too long.
A big base is important, but it doesn’t give you a free pass to easy training for too long. I think a linear taper of 2-4 weeks is best for a 5k cross country race. There is nothing worse than seeing teams roll at league and sections and then have them be embarrassed at the state meet. Chances are they tried to hold on too long to a taper by starting it too soon.
The teams and athletes that I have coached who have performed at their best following a taper have done so usually in the second and third week of the phase. That is just my experience.
For a four week taper, I would suggest dropping overall training volume in the following fashion:
Week 1 = 5% reduction from original mileage total
Week 2 = 15% reduction from original mileage total
Week 3 = 25% reduction from original mileage total
Week 4 = 30% reduction from original mileage total
This means the following for the 40 miles per week runner:
Week 1 = 38 miles
Week 2 = 34 miles
Week 3 = 30 miles
Week 4 = 28 miles (including race day)
This means the following for the 60 miles per week runner:
Week 1 = 57 miles
Week 2 = 51 miles
Week 3 = 45 miles
Week 4 = 42 miles (including race day)
Also, there is something about the term “peak” that I feel needs to be discussed, and I mentioned it earlier in my response to question 1 of this interview. Many coaches have gone to clinics or read training books in which a training cycle is applied the graphic of a pyramid—a big, wide base on the bottom with a high, tiny peak at the top. The layers of the pyramid are often marked with the different components of training that should be used in each phase. This pyramid is a poor design, I feel, for coaches to follow in constructing a training plan for your team. The room at the top of a pyramid is really small—not too much room for anyone or any kind of good performance, really. And it is very limiting as well.
No—I would rather build something like the old World Trade Center’s Twin Towers—buildings that stood tall with top floors just as wide as their bases. In training, as I said before, we want to be inclusive—the Africans do a great job of this, as you kind find all elements of training in any phase of their training year. This means nothing is ever ignored or eliminated. By using effort-based training (fartleks, steady runs, hill reps or runs, strides, etc.), a coach can have his/her athletes address anything from VO2max, lactate threshold, power, or speed without overtraining at any point of the year. This doesn’t mean have a free for all—just vary the emphasis and the volume of each for different parts of the year based on what your particular training goals are.
That means each floor of your training structure is equally inclusive and strong as the one before it, leaving no room for detraining and plenty of space for success.
Build a skyscraper, coaches—not a pyramid. Your overall training year will be better, as will your “peak” because it will be more like a penthouse of success.
What are some common mistakes coaches make when peaking their athletes?
I think I addressed this a bit already, but again bulleted:
• Reducing overall volume by too much
• Eliminating components from the training when they should be inclusive of everything—you need all your weapons when you go to war. The last thing you need to do is to go into a gunfight carrying a straw and some spit wads!
• Ignoring the commitment to stimulating the aerobic system adequately at least once every 72 hours.
• Believing that you peak with speed. Speed can help shape the runner and leave them feeling sharp, but you need to be sharpening something of substance—i.e. the strong, aerobic engine is what drives the car, while speed is just a good set of tires.
• Swapping the training load for too much training intensity. When you cut volume too much you detrain the athlete to the point where they are so rested, they are damn near asleep. Then, by hitting them with a ton of high intensity short, fast stuff—well, you might as well take a baseball bat to their quads and calves if you want to leave them stiff and heavy.
• Bringing in new, MAGIC stuff to the training. If it is so magical, it could have worked just as well earlier in the season, so why didn’t you do it then?
I am sure there are plenty of mistakes that can be made in other ways, as well—whether you are talking about personnel issues (moving kids in and moving others out), mental and emotional issues (putting too much emphasis on mind tricks and passion rather than asking the kids to have faith in your team’s fitness), or other crazy nonsense that almost without fail pops up in the stretch run. As far as these things go, all I can say is you have to know the character and identity of your team and make decisions accordingly.
If you have any comments or questions for Chris, feel free to use the comments area below.
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Tuesday, November 03, 2009
Sarah Sumpter running, and living, better than ever
By BOB PADECKY
The Press Democrat
Last Modified: Tuesday, November 3, 2009 at 6:10 p.m.
Cloverdale’s Sarah Sumpter won the Big West Conference’s cross country championships last Saturday at Riverside. In the 26 years that the Big West has been staging women’s cross country, Sumpter is only the second freshman to win the conference title.
OK, good, so much for the simple stuff. That’s going to be the least complicated paragraph you’ll read for the rest of this column.
But, come on, putting one foot in front of the other, how complicated can that be? Ah, but this is Sarah Sumpter we’re talking about here. If she keeps up her current pace of here-there-nowhere-everywhere, by the time she’s 30 her story will have as many pages as a Manhattan phone book and more plot lines than a Russian novel. There’s at least 30 minutes of a made-for-TV movie already done.
To start? Might as well start with the image, one more vivid.
“It was like I was standing inside a building,” said the CIF’s Division IV 2007 cross country champion, “and looking outside and seeing all the runners go past me. It was like I was trapped inside the building and couldn’t get out. I can’t really describe the depth of my frustration.”
To read the rest of the article, go to the following link:
Sarah Sumpter running, and living, better than ever
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Sunday, November 01, 2009
Ed Parker, Bay Area track and field coach who helped mold Olympians, dies at 78
By Glenn Reeves
San Mateo County Times
Ed Parker, a teacher and coach at Mills High for 30 years and an influential figure in the development of American women's track and field, died Thursday at the age of 78 in Gold River.
Female athletes coached by Parker were on every United States Olympic Team from 1960-1988.
Parker, a 1947 graduate of Burlingame High and 1951 graduate of San Francisco State, started coaching track and field with the San Mateo County Girls Athletic Association in 1959. He discovered Pat Daniels, a Capuchino High junior in 1960, and introduced her to track. Six months later, Daniels made the U.S. Olympic Team in the 800 meters. It was the first of three Olympics that Daniels, now Pat Connolly after her marriage to 1956 hammer throw gold medalist Harold Connolly, would take part in. She also won a national championship as a coach at UCLA.
"You've heard the expression, 'Get a life,' she said. "Mr. Parker gave me a life. I never met anyone with his integrity. A lot of coaches are full of phony hype. He would always tell you the truth, never tell you you could do something unless you could really do it."
While at Mills, Parker started the Millbrae Lions Track Club. That was where he coached future Olympians Marilyn King, Lucia Vaamonde, Kathy Sulenski, Maren Seidler and Cis Shaeffer.
The last Olympian Parker coached was Leslie Maxie, who set a junior world record in the 400 hurdles in 1984 and competed for the U.S. in the 1988 Olympic Games. "He was a great coach and an infinitely patient man," said Maxie, who now works in public relations for NASCAR. "More than anything he was a good person. He cared about people." Parker is survived by his wife, Barbara, daughter Sharon Parker Garcia, son Aaron Parker, and four grandchildren. Link to article: http://www.insidebayarea.com/olympics/ci_13671720
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Saturday, October 31, 2009
University of Portland's Amazing Conference Streak
Moving this post up from 2 years ago. Make it 31 years in a row for the Portland men in the WCC. Check out the results at the following link:
Men's Results: http://www.portlandpilots.com/documents/2009/10/31/2009%20WCC%20Results.pdf?id=2951
Women's Results: http://grfx.cstv.com/photos/schools/west/sports/c-xc/auto_pdf/2009WCCWXCchampresults.pdf
The University of Portland won the West Coast Conference Men's Cross Country Team title today for the 29th year in a row at the Crystal Springs Course. While the streak is amazing enough by itself, if you look at the numbers closely, you find that the streak is even more impressive.
To begin, Portland today scored 32 points for the victory. That was the HIGHEST score they have had in 29 victories! The streak started in 1979 with their first conference victory when their top five runners all came in at the same time and were all declared the winners. They have accomplished the score of 15 (first five runners in the race) TEN TIMES! In fact, they were able to score a perfect score of 15, five years in a row (1995-1999).
Portland also had the individual winner from 1979-2006. Think about that one for a second. They had the individual and team winner for 28 straight years! While the team victory streak remained intact today, the individual winner streak is over. University of San Francisco's Cheyne Inman was the individual winner as he completed the 8K course in 25:20 and defeated the top 4 Portland runners who finished 2nd, 4th, 6th and 7th.
Their women's team has been successful in their own right by winning their 6th straight title today and their 17th victory in the 22 year history of the women's division.
I think people throw the word dynasty around way too loosely. What Portland has accomplished IS definitely a dynasty!
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Thursday, October 29, 2009
Catching up with Sacramento State coach, Scott Abbott...
The following interview was done by former Evergreen Valley runner, Kevin Liao. Scott Abbott is the head cross country and distance track coach for Sacramento State. In a very short time, Scott has recruited one of the best class of runners in California as he attempts to put Sac. State back on the running map. During his high school days, he was a key member of 3 Jesuit HS state cross country championship teams. He competed at UCLA with one of the America's best distance runners (as you will see below) under the tutelage of the legendary Bob Larson. We both would like to thank Scott for taking the time to answer Kevin's questions.
1. What is your background in running? When did you start running?
I always loved playing sports and competing athletically. When I got to high school; however, I was pretty under-developed, so I wasn't sure what I would be successful at. I heard the cross country team went to Disneyland, so I thought that sounded cool...that's how it all began.
I was lucky enough to play a major role on some amazing teams at Jesuit winning three straight state cross country championships. I was fortunate to have an amazing coach (see below) and amazing teammates (21 of my high school teammates went on to run at D1 universities), including my good friend and classmate, Michael Stember, who went on to be an Olympian in the 1500m, and who is still one of the most physically-gifted middle distance runners I have ever come across.
After Jesuit, I ran for UCLA where I was team captain in both my junior and senior seasons and lead an awesome group of guys at UCLA who are all still very close friends of mine. I was also very proud of graduating Magna Cum Laude from UCLA. While at UCLA, I was also blessed with the opportunity to be teammates and good friends with Meb Keflezighi, who will go down in history as one of America's greatest distance runners. I learned (and still learn) so much from Meb about how to approach the sport, as I have never come across a runner who has more integrity in his approach to the sport than Meb.
2. You were coached by Walt Lange at the legendary program at Jesuit. Talk about your experiences while in high school.
Oh, where to begin with this one....it is hard to sum up in a few words the experience of running for Coach Lange at Jesuit, as it was probably the most definitive experience in my life, and really helped form me in so many ways into the person that I am today. Much of success I have had academically, athletically, and personally, I can chart back in some way to the life-transferring skills that I developed in Coach Lange's program.
It is easy to focus on Coach Lange's phenomenal record (9 State XC Championships; more sub-4:05 1600m and 9:10 3200m runners than any other high school coach ever) to recognize what a great coach he is, but to truly capture why he is undoubtedly the finest high school coach in America, you have to go to practice on a daily basis and watch his simple, no frills, consistent interaction with his athletes of all levels. A student-athlete that persists 4 years in his program, regardless of what level they have achieved at, accomplishes something more significant than any tangible award or record; they will have developed the understanding that personal success is achieved simply and patiently through showing up on a daily basis and effectively and diligently getting your work done. Such a simple message, but such a powerful tool to arm young adults with as they head out into a world where more and more people try to cut corners and are in a constant search for instant gratification or the easiest way out.
3. Besides Walt, who do you consider to be your coaching mentors?
Bob Larsen was my college coach and he was a master of organization and his easy-going and patient style has always been something I try to incorporate in my approach with my athletes. Eric Peterson was the head coach at UCLA when I worked as an assistant there, and he is an excellent motivator and very involved with his athletes. He really showed me how an individualized approach to an athlete can help bring out the best out in them.
As a UCLA alum, I feel obligated to mention Coach Wooden as well. It is impossible to be a UCLA student-athlete, and furthermore, a coach, and not have Coach Wooden leave a petrified footprint on your personal and professional development.
4. When did you become interested in coaching? How did your experiences while running at Jesuit and UCLA influence the decision?
Actually, I really became interested in coaching after college when I worked as a school teacher for 4 years, and I realized that I really loved interacting with young people and helping them pursue their passions. I felt that coaching combined all of this with my competitive attitude and love of sports.
5. What were the biggest lessons you learned in your first stints of coaching at the high school level at Bend High School in Oregon and Jesuit and at the collegiate level at UCLA?
In my experiences coaching and teaching, I have learned that people learn, develop, and perform best when they are involved and invested in the process. It is amazing how much people can accomplish when they feel like they have ownership in a given experience. So often coaches (and teachers) feel like they need to be the holder of truths or that the flow of information and control has to be unilateral. In all of my experiences, from teaching middle schoolers, to coaching high schoolers and college athletes, to working with Olympians during my internship at the Olympic Training Center, I have learned that the very best teachers and coaches are those who can stand alongside their students or athletes and go through the process with them in a cooperative manner. It is about understanding where they would like to go, then helping them draw a map to get there, and walking beside them every step of the way. You may achieve limited success in coaching by drawing the map for them and telling them which way to go, but the great coaches ultimately bring out the best in their athletes by involving the athletes in this process. The sport of distance running, in particular, is such a personal pursuit and requires such a strong ability for the athlete to self-motivate, you can really retard an athlete's ultimate level of achievement by being a "control-freak", for lack of a better term.
6. If you were able to go back to coaching in high school, what would you do differently?
This is tough because I worked under two very successful high school coaches in Bob Latham at Bend and Walt Lange at Jesuit, so I kind of just followed their leads while I was there; however, if I was to give advice about something that I underestimated the importance of at the high school level, it is RECRUITING. I know this is the forbidden word (especially when talking about a private school power like Jesuit), but I am not talking about recruiting middle-schoolers to come to your school to run; I am talking about recruiting within your campus walls. The successful programs do have great coaches that understand the sport, but lets be honest, they aren't coaching a bunch of "beefaloes"; they are coaches that are good at getting talented runners to come out for the sport and are good at keeping the interest level of the runners to keep them in the sport. High school coaches have to constantly sell the sport to their team and to talented runners on campus. The top teams usually have the most runners at every level (frosh-soph, JV, ect.). Bottom line is you have to be relentless about getting kids out and keeping them out. You can be the greatest physiologist in the world and understand training and distance running like no other, but if you don't have kids with ability, you will not be successful.
7. What was the state of the Sacramento State distance program when you took over in 2007? Were there any major changes you had to make?
I took over a distance program at Sacramento State that had been through a very rough stretch of years since moving to Division I. They had a great tradition of excellence at the D2 level in the 70s and 80s, but kind of sputtered as they moved into D1 in the mid-90s. They had gone through a lot of coaching turnover when I arrived, and really the first step was to just establish some stability. As a Sacramento native and someone who has decided that this is where I would like to be to raise my family, I have made a long-term commitment to this university and to the process of building the program at Sacramento State into a championship-caliber program that can be competitive at the national level.
Upon taking over here, I was pleasantly surprised by the how motivated, talented, and committed the current team was, and also by some of the great things that were in place within the track and field program, the athletic department, and the university as a whole. There haven't been really any drastic changes that needed to be made, as I truly believe that there is little institutionally/organically preventing Sacramento State distance running from being very competitive. Rather it has just taken a commitment to the process of working with the student-athletes, recruiting top talent, and attaching the program with the community here in Sacramento. This is a commitment that has been void for some years here, and I believe that we have made significant strides in the past 2 years towards putting this program in the thick of things here in the West Region.
8. You’ve had excellent recruiting classes over the last few years. Talk about some of the athletes you’ve brought in and the process of recruiting them to run at Sac State.
The recruiting has gone well, which really is a testament to what a great product we are selling. One of my core philosophies in taking over the program here was to "secure our borders" in recruiting first and foremost. There is so much talent in this region, and it is such a shame that historically so much of it has left the region. It would be one thing, if they were leaving and going off to other parts of the country or to major conference schools, but we have lost a lot of local recruits over the years to other state schools and other mid-major schools, and that is really disheartening. I really respect the athletes that we signed in my first season that really got the ball rolling for us in the process of securing our borders.
On the men's side, Cameron Mitchell and Chris Romo from Woodcreek High School and Kyle Lackner from Jesuit were three guys in particular that bought into this idea and had the courage to choose Sac State and really take the reigns in this building process. Without those three guys and their pioneering spirit, I really don't think we would have been able to parlay such a fine recruiting class this past year that included Dan Mitchell (Del Campo 8:56/4:15), Matt Case (Del Campo 1:52/4:17), Nathanael Litwiller (Clayton Valley 1:52, 4:14), Cole Younger (Mt. Whitney 1:53), Jake Arveson (Monterey 1:53), Natinayel Wolde (Willow Glen 4:23), Robert Davis (Royal 1:55), and Devin Lockert (Petaluma 1:56).
On the women's side, interestingly, our program has gotten a face lift from a handful of local athletes that have returned to the area via transfer to revive their careers here at Sacramento State. This is further testament that we have become a very attractive option for the local athlete, even those that have gone off to other places. Lea Wallace (Vintage HS/Cal Poly), Erin Lewis (Modesto HS/Univ of Oregon), Caprice Bradshaw (Fairfield HS/New Mexico St), and Jenni Eiremo (El Camino HS/Iona) were four very high level local products that have found their way back to the area and come together to give our women's program a shot in the arm, and this past year, we built on this by signing Rachel Mitchell (American HS 10:44/5:02) and Danzel Bradshaw (2:16/5:06), and we now have a women's program that is in a position to really make some noise at the conference, regional, and national level.
The bottom line in recruiting has been that we have been the "right fit" for so many of these athletes, academically, athletically, and socially. We aren't snake-oil salesmen, we have just done a very good job at finding athletes where this is the right vibe for them. We provide a D1 program that is competitive at the highest levels where athletes can come in and make an impact right away and play a significant role in the exciting process of leading a team on the rise, and to do so at a major state university in the capitol city on a campus with phenomenal athletic facilities and an optimal training environment for a distance runner in terms of accessible running trails.
9. What are some of the biggest changes for most high school athletes when they adjust to college? How can incoming freshmen better prepare themselves for this transition?
This is a great question, as I honestly feel that cross country runners have the toughest transition of any student-athletes in moving from high school to college. Partly because the dynamics of the sport itself actually change, especially for the men. The guys move from 5K to 8K/10K and the women move from 5K to 6K. No other freshmen athletes have to go through this (the basketball hoop isn't raised a few extra feet, the pitchers mound isn't further away, etc.), so essentially the basics of the sport are the same for the other athletes, the level of competition is just elevated. Freshmen cross country runners go through an elevated level of competition as well as a fundamental change in their sport, and they have to adjust to this often before they even start classes and are officially a college student. It is a difficult transition, not to mention dealing with be surrounded by athletes on a daily basis in practice and in competition that have all achieved at the highest levels, and finding yourself positioned in races in unfamiliar places (ie further back), as well as managing, most likely, an increased training load in both volume and intensity. They have to do all of this while moving away from home for the first time, adjusting to a more independent academic environment, and then dealing with all of the social dynamics that the college environment provides.
As far as preparing for it, freshmen can do themselves a great service by really communicating with their new coaches and future teammates in the summertime to make sure they are training at a proper level, so they do not get ambushed in the first few weeks with a major increase in training. I also believe it is very important to make a good first impression, and to make a significant commitment to get out of the gates well academically, athletically, and socially. So many adjustment issues can be traced back to student-athletes just getting off on a bad foot in the first few weeks of college, maybe thinking "hey, I'm just a freshman, what I do doesn't really matter...I can always get back on track later." This is a very dangerous approach.
I know a lot of programs will blanket redshirt all freshmen, and I understand why they do this; however, if an athlete is healthy and ready to contribute, I really think it is important to let them compete to get integrated with the team and the lifestyle of a student-athlete, so they will hopefully start establishing good habits.
10. Talk about the clinics that you’ve organized for the last number of years. Who are the targets of these camps? What are some important lessons that you emphasize to coaches and athletes at your events?
I run the Cross Country Base Camp in Marin, CA every summer. It is a camp for high school runners, and it is a lot of fun. We try to create an environment where high schoolers can learn to really enjoy the sport (back to the idea of selling the sport) and enjoy the process of working to get better. We have clinics from elite athletes, coaches, and dietitians about sport performance, so we do want the campers to learn; however, my most important goal is for them to have a good time. It is a great opportunity for high school runners to meet other runners that share similar goals and are equally enthusiastic about their sport. Often, distance runners are not the most celebrated athletes on their campuses, so hopefully, summer running camp can allow them to come together with like-minded people and have a good time with their sport and continue to fuel their passion for it.
11. Your profile says you did your master’s thesis on NCAA track & field reform. What are some things the average track fan doesn’t know about the shift from amateurism in track and field?
When I started coaching at the college level, I decided to pursue a Masters Degree in Sport Management. Part of the goal of that was to increase my body of knowledge and my body of work in order to be more successful at what I do. That degree has allowed me to approach this career not just as a running fan, a former runner, or as a guy looking for a fun/cool job, but rather as a sport professional who understands the dynamic and somewhat complicated world of college sports. To be a successful coach at the college level, you have to be able to do more than just recruit and coach athletes or understand training theory, you have to be able to navigate a tangled administrative and bureaucratic environment. There is a lot of politics in the sport at the highest levels, and it is important to approach that aspect of coaching as a "coat and tie" professional, rather than as a guy in sweats with a stopwatch in hand.
My thesis looked critically at the structure of our sport at the collegiate level and examined ways to make our sport more attractive to the general public, as well as function more efficiently and effectively in order to enhance the competitive experiences of all track and field athletes at every level.
12. Is there anything else you would like to add?
Not really...I am pretty certain I have already been way too long-winded as it is; I do want to commend you guys at crosscountryexpress.com, as it is so important for our sport to have people that do your work, especially at the insanely committed level that you guys do. This is where our sport lives, and the internet has been the single most important factor in not only keeping our sport alive and relevant, but is has really been a driving factor in the huge gains that the sport has made in performance and visibility. Your site is bookmarked on my web browser and I love reading everything that you guys put up. Keep up the good work!
Scott Abbott
Cross Country/Distance Coach
Sacramento State Track and Field
Sacramento State Track and Field
2007, 2008, 2009 Big Sky Champions
2000, 2004 US Olympic Trials Host
2003, 2005-2007 NCAA Championship Host
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Central Coast Section Newspaper articles...

Finally at full strength, Live Oak girls readying for BVALs (morganhilltimes.com)
Estifanos takes second at Crystal Springs meet (mercurynews.com)
Gunn, Palo Alto will race after league honors (paloaltoonline.com)
Girls' cross country loses City Championships to Gunn (thepalyvoice)
North County running tradition isn't slowing down (thecalifornian.com)
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Sac-Joaquin Section newspaper articles...

Ruegg, Miller race to titles in MEL meet (napavalleyregister.com)
Garcia, Grolle win VOL titles (modbee.com)
Hughson's Hobby, Escalon's Barnum claim TVL crowns (modbee.com)
Golden day for Golden Valley: Mallory, boys win cross country conference titles (mercedsunstar.com)
Local teams vying for league titles (lodinews.com)
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The Human Body Is Built for Distance
Does running a marathon push the body further than it is meant to go?
The conventional wisdom is that distance running leads to debilitating wear and tear, especially on the joints. But that hasn’t stopped runners from flocking to starting lines in record numbers.
Last year in the United States, 425,000 marathoners crossed the finish line, an increase of 20 percent from the beginning of the decade, Running USA says. Next week about 40,000 people will take part in the New York City Marathon. Injury rates have also climbed, with some studies reporting that 90 percent of those who train for the 26.2-mile race sustain injuries in the process.
But now a best-selling book has reframed the debate about the wisdom of distance running. In “Born to Run” (Knopf), Christopher McDougall, an avid runner who had been vexed by injuries, explores the world of the Tarahumara Indians of Mexico, a tribe known for running extraordinary distances in nothing but thin-soled sandals.
Mr. McDougall makes the case that running isn’t inherently risky. Instead, he argues that the commercialization of urban marathons encourages overzealous training, while the promotion of high-tech shoes has led to poor running form and a rash of injuries.
“The sense of distance running being crazy is something new to late-20th-century America,” Mr. McDougall told me. “It’s only recently that running has become associated with pain and injury.”To view the rest of the article, go to the following link:
http://www.nytimes.com/2009/10/27/health/27well.html?_r=2&scp=2&sq=tarahumara&st=cse
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