The 10th Annual San Rafael Twilight Relays: "Where the Stars Come Out to Shine"

The 10th Annual San Rafael Twilight Relays will be on Saturday, March 13, 2010.

We have to limit the meet to about 30 schools and currently have about 10 spots remaining.
Please contact me if your school wants to compete.

The following schools have committed for this year's event:
--Calaveras
--Casa Grande
--College Prep
--Crystal Springs Uplands
--Dublin
--Encinal
--Gunn
--Half Moon Bay
--Marin Academy
--Maria Carillo
--McClymonds
--Novato
--Petaluma
--St. Patrick-St. Vincent
--San Rafael
--Skyline
--Stuart Hall
--Tamalpais
--Terra Linda
--Ukiah
--University
--Urban High School of SF

Thank you,
Jason Jacobson (SRHS Head TF/XC Coach; Meet Director SRTR).
Meet Info.: www.twilightrelays.com

Redwood Empire runners in action...

From the California Indoor Invitational (Fresno) including Reesey Byers (above front)...
http://www.northbay.com/running/10indoor.html

Nacouzi big half marathon win in amazing local state park (1000+ elevation gain, mudfest):
http://www.northbay.com/running/AH%20Overall.pdf

Both links and photos courtesy of Santa Rosa Press Democrat and Jim Crowhurst.

How to qualify to the California State Track and Field meet...

Destination
Veterans Memorial Stadium (Buchanan High School), Clovis

Dates
June 4th and 5th

How many qualify to the state track and field meet from each Nor-Cal section?
North Coast Section-4 (Date: May 29th)
Central Coast Section-3 (Date: May 28th)
Sac Joaquin Section-3 (Dates: May 27th and 28th)
Northern Section-1 (Date: May 28th)
San Francisco Section-1 (Date: May 29th)
Oakland Section-1 (Date: TBA0

and for the Southern part of the state:
Southern Section=5
San Diego Section=3
Los Angeles Section=3
Central Section=3

Courtesy of the CIF state website:
2010 Track & Field CIF Meet At-Large Standards

Courtesy of the St. Francis (Mt. View) HS team website:
2010 Track & Field CCS Meet At-Large Standards

Courtesy of the Sac Joaquin Section website:
2010 Sac Joaquin Section Track and Field Divisional Meet At Large Standards

Courtesy of the North Coast Section website:
CLASS A At-large Standards for 2010
Area Meets At-large Standards for 2010

Catching up with 1984 Olympian Ruth Wysocki...

Today we chat with '84 Olympian, Ruth Wysocki (pictured here courtesy of runningtimes.com). Many of us remember her thrilling victory at the Olympic Trials (1500m) in that same year over Mary Decker, who had swept the 1500 and 3000 in the inaugural World Championships in '83. Ruth was quite a pioneer in our sport considering girl's high school sports were quite sparse in the 70's. Her career also extended to a time when most of her peers had long retired. She still holds the American Record in the 1500 in the 35-39 age division where she ran 4:07.08 as a 38 year old. So without further ado, one of the all time running greats...

1) What sports did you compete in before and during high school?
During high school, I only ran. However, I was very involved in musical activities. I had private lessons in piano and violin, played in the school orchestra and sang in choir for school & church.

2) What was the cross country and track and field scene like during your time in high school?
Things were quite different. I graduated from high school in 1974. There were virtually no high school sports for girls. My running was for a club. For my first 2 years, my dad was my coach and I ran for the So. Cal. Roadrunners. My junior year, I trained with Vince Reel and worked out at the Claremont Colleges. Lots of intervals as he was basically a sprint coach. Ran for the LA Track Club. Then, in my senior year, I ran for my school, but on the boy's team. Lots of stories there. 1973 (Junior year) was the first year for CIF track for girls. This consisted of a CIF meet (what is now the Masters Meet for Southern Section), but no state meet. You could not double in 2 distance events (Boys couldn't, either). So I ran 440 and 880 and won them both with only 15-20 minutes rest in between events. Also won the Arcadia Invitational 880 twice. My senior year was the first year for a state meet for girls, but I wasn't allowed to run because I ran on the boy's team. More stories there as well!

I think probably the biggest difference in high school running then was that only people serious about wanting to compete bothered to go out for the team. Teams were smaller, but there was more intensity. We lived to compete and gave our all and then some. Now, like life in general, it seems to be about participation and making sure everybody feels good. By the way, in those days cross country was 2 miles, not 3.

3) Where did you compete in college and what was your experience like then?
Again, back in the "dark ages" there were few, if any, opportunities for the gals. There was no NCAA for women. They had the AIAW, which was kind of a joke. I went to the University of Redlands for 1 year to run for Vince Reel again, but it proved to be a bad choice of schools for me. I did improve my 880 from 2:10 to 2:07, but then didn't go back after that first year. I got married in 1976 (& divorced in 1982) and went to work full-time for the school district in their purchasing department. I started working with Vince O'Boyle (now at UC Irvine, but then at Citrus Jr. College) and he remained my coach until I quite racing. I ended up running for Citrus for 2 years (1977-1979) because Vince had 4 good gals who wanted to run cross country & track and they needed a 5th runner. So, I worked out at 5:30 a.m. and 5:30 p.m. and worked for the school district from 8:00-5:00. In 1978, I won AAU Championships for 800 (beating Mary Decker).

4) When did you first realize that you had an opportunity to participate in the Olympics? Besides the '84 Olympic Trials 1500 race, any other races stand out for you?
In 1976 (my first year working with Vince O'Boyle), we set a goal of making it to the Olympic Trials at 800 meters. I improved to 2:03.87 and made it to the finals, where I got dead last. However, I realized at that point that I was among the top 800 meter runners in the US and I was only 19 years old. That's when I realized I had the real potential for something big to happen.

There are a lot of memorable races for me, and for many reasons. Perhaps the best memory was breaking 2:00 for 800 meters for the first time. I come from a family of 800 meter runners (my dad was 4th in the California State Meet in 1946). I have 3 brothers who also competed. I ran the 800 for many years and always had that goal of dipping under 2:00.

5) Reflecting back, what kind of training do you feel worked best for you (high mileage? etc.)? What were some of your key workouts for you?
I was definitely not high mileage. I trained 50-60 miles per week and did 2-a-days to get that. I did one "long" run a week of 1 hour. Most runs were 6 miles, and my morning run (4-5 days a week) was 3 miles. But, I did it year after year after year. Not missing days was key for my psyche as well as my physical fitness and strength. I think some of the key workouts included changing pace. For example, we would run 800's where we would be at 1500 pace for the first 500 and then "go." I loved running 500 meter repeats. When we did shorter stuff, we often started with a hard 1000 meter. We did a lot of cutdowns, where each repeat, or each set got faster.

Each year started with mile repeats, then 1200, 1000, 800, 600, 400. Each of these workouts started with 3 miles of intervals (12 laps). After a number of years, Vince let me skip the miles because I hated doing them and let me start with 1200s. Those weeks would be 1 workout on the track and the other a fartlek on the roads. I think consistency was a real key for me. Staying with the same coach (bless you, Vince!), having familiar checkpoints, not trying to re-invent or jump on the latest craze, but trusting what Vince had me do and doing it again and again.

6) How important was mental preparation for you before races?
Like many other runners, it became more and more important over the years. I did a lot of visualization. I must have broken 2:00 in my head thousands of times before it actually happened!

7) Who was the toughest competitor(s) you faced as a pro?
There were many. In the early season it was just about everybody. I seemed to need to race myself into competitive shape and would often get beat in the early races, like Mt Sac. I wasn't like some gals who would race very sparingly. When I was in top form, I didn't fear many competitors. I knew what I was ready to run and I would set out to do it. If someone could do it better or faster, then that's the way it went. Most of the toughest competitors were the ones in the European races.

8) What is your take on the resurgence of female mid-distance runners? Do you have any favorite current pro runners?
It has been great to see the breakthroughs that have happened of late. I was always quite surprised to see my times hold up so well for so many years. I didn't have a lot of the technical help or training groups. There were many years where I needed to work, sometimes full-time and balance my running. Knowing the way I trained and that I didn't have a whole "team" of people helping (not that I didn't have supporters), I always wondered why people who seemed to put more into it than I did weren't running faster times than they were.

Of the current crop, I think my favorites are Shannon Rowbury and Anna Willard. I know Shannon is in very good hands with Coach Cook. Anna is just so tough and exciting to watch race - and what versatility! She seems to have no fear.

9) What have been some of the changes in the world of professional races?
Much more money!

10) What are your thoughts on PEDs and how can their use be controlled and/or diminished?
I wish I had the magic answer for this one! It has been really discouraging to see some people seemingly get away with cheating. It's difficult, though, to separate the rumors from the truth. Any time someone runs fast or has a big breakthrough, they're immediately accused. I'm glad the internet wasn't so prevalant when I was competing. I've seen articles now about what apparently went on in 1984. We as athletes had very strong suspicions and had heard things. But, even now, HGH isn't tested for. You see some people really physically change and it seems so obvious sometimes. Personally, I don't know how they live with themselves. Especially as a female. You have to live many, many years with what you do to your body, and it just isn't worth it if you ask me. The biggest surprise to me is the Americans who have been caught that didn't even run as fast as I did. Why cheat to run 2:00 and 4:00? It can be done without that.

11) Cross-training and other alternative methods (alter-g, etc.) are more prevalent now; if you were a pro today, how would you incorporate these methods?
In my competitive days, swimming and biking were what you did when you were hurt. It was hard to find pleasure in either activity. Knowing what I know now, I think I would have incorporated more swimming and working out in the water. However, I built my confidence by running, and I know I would have second-guessed whether the other workouts were accomplishing what I needed. I'm very "old school."

12) What would your advice be for high school female runners?
Be consistent. Run every day. Quality is much more important than quantity. I personally don't think any high school girl needs to run more than 40-50 miles per week, but they do need the quality. You can't jog those miles and be successful. You don't want to use it all up in high school, but you want to be ready to step it up to the next level. Remember, your physical peak is not going to come in high school. If you want a future in the sport, it will come in college and beyond. Also, take care of yourself! You need to eat right, get enough sleep and keep your life in balance. Ask yourself, "if the running were taken away tomorrow, what would be left?" If the answer is nothing, you've got a problem. High school is a time to explore, learn and try things. Challenge yourself to watch and learn. Read, watch races, follow someone's career, ask questions.

13) Anything else you would like to add.
I don't know. If I got started, I could probably write a book's worth of stuff! I started running at age 10 (by the way, I didn't even train every day then). I was still competing in my 40's, and that's a long time. Bottom line, I really love to run! It's interesting now to look back and realize I was sort of a pioneer in women's running. I was a part of a lot of different "phases."

Thank you very much for your time Ruth! AJC

Jacque Taylor of Casa Grande (NCS) to North Carolina...

I chose UNC because I felt so comfortable there! I'm going to be coached by great coaches, and their program is on the rise! Also, I chose UNC because of the team and the campus.

Jacque Taylor :)

Smith Steps Down

From the Los Altos Town Crier:
Smith Steps Down

"Evan Smith last week stepped down as track and field coach at Mountain View High. A search for his replacement is under way (see “Coaching vacancies” entry, below). Smith coached the Spartans to an SCVAL De Anza Division title and perfect dual-meet record last spring. Smith declined to comment on why he is not returning but indicated he plans to return as cross-country coach in the fall."

National Letter of Intent

If you are a student/athlete that signed a National Letter of Intent, please send me your picture of the signature moment and a reason why you chose the college/university you will be attending in the fall.

Send your pictures and brief explanation to albertjcaruana@gmail.com

Thank you in advance for your submissions.

All-Empire Cross Country Teams

Courtesy of Santa Rosa Press Democrat

Boys
Boys 2009 All-Empire Cross Country

Girls
Girls 2009 All-Empire Cross Country

SR's Reesey Byers built for speed, endurance

1st Annual GryFUN run results (January 31st) hosted by Crystal Springs Uplands School

The distance is posted as a 5k but it was closer to 3 miles.

Winner Michael Reher is a current 12th grader at St. Ignatius. He finished in 5th place this past XC season in the CCS Division III race running 15:46. He also ran 1:57.23 in the 800 last year which should have him as one of the contenders for the state meet this year in the event.

Impressive battle for the women's title as both women finished in top 3 with sub 16:10 efforts. Both women are coached by former Stanford coach Dena Evans who finished 4th in the women's race.

Results can be found here:
CSUS 'GRY' FUN RUN - HILLSBOROUGH, CA - JANUARY 31, 2010

From yesterday's San Francisco Chronicle:

More exercise better in long run, study finds

Read more: http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2010/02/01/MNFC1BID8F.DTL&type=health#ixzz0eOcF0ryh

Catching up with Marin Academy runner, Lucy McCullough...

Today we chat with Marin Academy junior, Lucy McCullough. She completed the past Cross Country season at the Footlocker West Meet by finishing 16th in the seeded race. That race followed her first state championship as she rolled to the Division V crown, running 18:17 on the 5K course at Woodward Park. She is also one of a few runners to record 3 section titles in their first 3 years in XC. During the '09 Track and Field season, McCullough qualified for her first state meet in the 1600 by finishing 4th and running 4:54.82. She will definitely be a runner to watch this coming Track and Field season

1) How did you get your start in running?
I used to win a turkey every Thanksgiving in my elementary school Turkey Trot. I then ran cross country for my middle school during my club soccer season.

2) What was your first success in high school Cross Country? Track and Field?
Winning NCS in Cross Country my freshman year was definitely my first success, and making it to the NCS Meet of Champions in the 800 that spring was my first track success.

3) Who were the runners that you looked up to as a freshmen when you were first starting out in the two sports?
My freshman year I looked up to a senior runner on our cross country team, Alesandra Roger.

4) You have now won 3 NCS titles in XC as well as a state championship in Division V. What do you feel are your strengths in XC?
I feel that my strengths in cross country are my endurance (genetics granted me with that one!), and my kick in the last 800 or so meters of a race. I also feel like I have some mental strength - that feeling that I have a shot to win - that has helped me over the past three years.

5) What does a typical summer look like for you in terms of training and preparation for the season?
My mother always makes me take a month off right after track ends. I compete with my club swim team that I've been with since I was six, until late July, when I reintroduce mileage. I usually have a job as a camp counselor or lifeguard that I have to work my running schedule around.

6) Quick answers: Favorite xc meet? Favorite track meet? Favorite xc workout? Favorite track workout? Favorite competitor(s)? Favorite xc course?
Favorite xc meet is the State Meet in Fresno. Favorite track meet is NCS Meet of Champions or Arcadia. Favorite xc workout is a point-to-point tempo run, where two groups meet in the middle and exchange van keys. Favorite track workout: 200 repeats! I love them!! Favorite Competitors(s): Holland Reynolds and Jennie Callan of University Prep - they're really nice and keep me on my toes! Favorite xc course: Mt. Sac even though my times there are miserable!

7) In terms of your training, what do you feel are the keys to your success in either sport?
Speed and core workouts.

8) Who are your coaches for xc and track and how have they helped you develop as a runner and person?
My cross country coaches are Liz Gottlieb and Ken Ellingboe, and they have been the best coaches I could ask for. They are so supportive of me, and always lighten my mood before a race. They have shown me the most amazing trails in Marin, and are accomplished roadrunners themselves. My dearest mother, Theresa Gschwind McCullough, is Marin Academy's distance track coach. My mom knows how to get the work in that I need and is great at racing strategy.

9) What are your current personal records on the track for 400? 800? 1600? 3200?
400: 60ish (unofficially from a relay)
800: 2:18
1600: 4:54
3200: 11:20

10) How would you convince a freshman at your school to run either xc and track and field?
That's funny, because I do a whole lot of recruiting at my school - and it worked because we had 50 kids go out for xc this fall (sch. pop. 400)! I corner them in the hallway... actually, I tell them that we get to run on some of the most beautiful trails in the country.

11) You qualified for the state meet last year in the 1600 as well as won the state championship this year in xc. How much of a big deal were those accomplishments at MA?
I got a ton of congratulations from classmates and faculty after both of those accomplishments, however my school is FULL of extremely talented people - my classmates have songs on iTunes, their own radio shows, and they play on national junior sports teams.... It keeps things in perspective.

Thank you very much for your time Lucy! AJC

Wake up to more sleep

Cheating on Z's invites health problems, research shows

HEALTHKEY

December 08, 2009|By Bob Condor, SPECIAL TO TRIBUNE NEWSPAPERS

Getting enough sleep? Sleep is the most underrated part of staying healthy, whether it's the holiday season or not. And let's settle this right now: Adults need seven to eight hours every night for optimal health.

But what makes this wellness strategy so effective - and not just folksy health talk - is the deeper benefits that regular sleep provides to the body. It might just be the best healthy step you can take during the holidays. For example, studies show adults who regularly cheat themselves of sleep by two to three hours are much more likely to die of cardiovascular problems.

In 2008, British researchers found that women who sleep less than the suggested eight hours per night are at higher risk for heart disease than a man not getting the full number of hours. The key factor was raised inflammatory markers in the women's blood.

To read the rest of the article, go to the following link:
http://articles.orlandosentinel.com/2009-12-08/news/0912080057_1_sleep-women-s-blood-heart-disease

USA HS Track and Field indoor leaders...

Courtesy of Track and Field News and Jack Shepard

Girls (Ashton Purvis St. Elizabeth and Trinity Wilson St. Mary's Berkeley listed):
http://www.trackandfieldnews.com/leaders/display_leaders.php?list_id=28&sex_id=W&year=2010

Boys:
http://www.trackandfieldnews.com/leaders/display_leaders.php?list_id=28&sex_id=W&year=2010

Check out message board above for new topic...

Would love to hear your thoughts. Thank you.

NorCal Track anf Field athletes in the news...

SLV runners head to state indoor track championships (Press-Banner.com)

Baring Their Soles: Athletes try barefoot running at Scotts Valley clinic (SantaCruzSentinel.com)

St. Helena distance runner goes the distance to see Giants (NapaValleyRegister.com)

Jason Coupe qualifies for inagural indoor meet (LodiNews.com)

(From SantaCruzSentinel.com)
TRACK AND FIELD
Aptos sophomore Nikki Miyashita posted a 5-foot, 1-inch mark in the high jump at a qualifier at Los Gatos High to advance to the California Indoor Invitational on Feb. 6 at Fresno State University's Save-Mart Center.

Prep wrestling: Madson, MacDonald lead pack of Marin girls bound for state championships (MarinIJ.com)

More than a half dozen Empire athletes qualify for State Indoor meet (PressDemocrat.com)

Articles I missed? Send them to albertjcaruana@gmail.com and I will add them to the list above.

Letsrun.com interview with Brett Gotcher...

If you have 90 minutes available, here is an audio interview with former Aptos/Stanford runner Brett Gotcher along with his current coach, Greg MacMillan.

This is the 3rd edition of Training Talk by the world famous running website.

Humans are biologically capabable of running up to 40 mph: study

Listen up, joggers: No matter how hard you’ve been pushing yourself, you’re nowhere close to running at 40 mph - the fastest speed at which a body can biologically move, according to scientists.

That’s the rate man’s muscle contraction speeds permit him to run, according to Wyoming University biomechanics expert Dr. Matthew Bundle, as reported in The Telegraph.

At 40 mph, a runner would sprint across the finish line in a 100-meter race in 6.67 seconds – which is how long it took Olympic gold medalist Usain Bolt to reach the 60-meter mark, says The Telegraph. Bolt was clocked at nearly 28 mph in the 100-meter sprint, which sounds impressive until you consider that lions run at 50 mph when in pursuit of prey, and a cheetah’s speed approaches 70 mph.

Read the rest of the article at the following link:
http://www.nydailynews.com/lifestyle/health/2010/01/26/2010-01-26_humans_are_biologically_capabable_of_running_up_to_40_mph_study.html

Please fill out this short survey...

You can find the survey at the following link:
http://www.surveygizmo.com/s/231436/coaching-not-administrating

Results of the survey will be posted once there is enough data that a conclusion can be drawn as to what is the most challenging and least desirable aspects of coaching Cross Country and Track and Field.

Thank you in advance for your time.

Northern California Preview 2010 courtesy of Keith Conning...

http://theconningtower.blogspot.com/2010/01/northern-california-preview-2010_25.html

Pictures from Los Gatos All-Comers Track and Field Meet...

Thanks to Margaret Gallagher and Spencer Allen.

Go to following link:
http://www.sportsimagewire.com/SIWportfoliopage.html

and results:
http://www.dyestatcal.com/ATHLETICS/TRACK/2010/lgac_3.htm

Flotrack jumps in the fray interviewing Brett Gotcher...

Christopher Kelsall

January 23, 2010

Brett Gotcher has gone from regular fast guy with Olympic dreams and a part time job to regular fast guy who is spending his post-marathon recovery time answering more questions about his training (in one week) than he has had to his entire life - maybe. And all he did was run a marathon. Mind you it was the fourth fastest debut marathon in US history, 2:10:36. Not too shabby for a surfer-dude from Aptos California.

Leading up to the Chevron Houston Marathon, Brett ran equally well when he won the National 20km Championships in September 2009 (58:57) and in the Aramco Houston Half Marathon (62:09) in January 2009. However, marathon running is risky business and getting everything to go just right on race day is a task requiring all the right moves, patience and a little good fortune – kind of like surfing – well maybe not exactly. Coach Greg McMillan is there to help guide the way, complimenting his blossoming talent and helping to foster Brett’s strong commitment to achieve more.

Brett took the time to answer a few more questions, exhibiting that rare level of patience successful marathon runners possess. Here is our interview.

To read the interview, go to the following link:
http://www.flotrack.org/articles/view/1685-brett-gotcher

Anatomy Of A Breakthrough (Another interview with Brett Gotcher)

Courtesy of http://running.competitor.com

Our exclusive interview with new 2:10 marathoner Brett Gotcher.

Interview by: Duncan Larkin

Twenty-six-year-old Brett Gotcher knows what it means to run a breakthrough race. Last year, he upset a stacked field to win the U.S. 20K Championships. After a disappointing world half marathon showing in Birmingham, England last November, where he placed 64th, Gotcher resumed his streak of breakthrough races. Last weekend in Houston, Gotcher ran the fourth-fastest American debut marathon (2:10:35). Gotcher is coached by Greg McMillan. He lives and trains in Flagstaff, Arizona.

http://running.competitor.com/2010/01/features/anatomy-of-a-breakthrough_7945

New CCS CBEDs for 2010 XC...

Thanks to Hank Lawson (for posting) on his website (www.lynbrooksports.com)

http://www.cifccs.org/playoffs/cbeds/09-10%20c-beds%20-9-12%20generic.pdf

Per Ernie Lee (Gunn) these are the changes:
If I counted correctly (not guaranteed since I ran out of fingers and toes), here are where the breaks will be for next year's cross country season:
DI Boys - 1879 and up (Fremont smallest DI. Note, Gunn now DI)
DI Girls - 1851 and up (Leland smallest DI. Note, Gunn remains and Paly now DI)
DII Boys - 1480-1853 (El Camino smallest, Paly largest)
DII Girls - 1479-1841 (Pajaro Valley smallest, Santa Clara largest)
DIII Boys - 1140-1479 (Riordan smallest, Pajaro Valley largest)
DIII Girls - 1125-1477 (Soledad smallest, Mills largest. Note Santa Cruz now DIII)
DIV Boys - 533-1132 (Santa Cruz largest)
DIV Girls - 533-1115 (Gunderson largest)
DV Boys and Girls - 496 and under

Note also that Gilroy is currently in DI but will most likely drop to DII since they will probably have a greater than 15% change (this year they went from 2475 to 2059 with the opening of the new high school in Gilroy).

Jogging can improve memory: Study

Running regularly not just helps one shed those extra weight, it also does wonders for the mind, claims a new study.

According to scientists at Cambridge University, regular jogging leads to growth of new cells in the area of the brain which in turn boosts the memory.

Timothy Bussey, a behavioural neuroscientist and the lead researcher, said their study on mice showed that aerobic exercise triggers the growth of grey matter (known as neurogenesis).

It may be linked to increased blood flow or higher levels of hormones that are released while exercising, the scientists said.

For their study, they examined two groups of mice, one which had unlimited access to a running wheel while the other did not.

“After a few days left alone, they put both groups of mice through a series of memory tests on a computer screen. It displayed two identical squares side by side, and if they nudged the one on the left with their nose they received a sugar pellet reward, while the one on the right yielded nothing,” the Daily Mail reported.

To read the rest of the article, go to the following link:
http://beta.thehindu.com/health/fitness/article82527.ece

Sacred Heart Cathedral Coach Andy Chan's Blog...

Some great posts from Andy (picture by Margaret Gallagher) including a general overview of Shannon Rowbury's training.

Go to:
http://pamakidscoach.wordpress.com/