Banquet and Awards

Hey guys,

Just wanted to thank you all for contributing to a wonderful evening, celebrating a wonderful season. It's hard to believe how fast time flies by. The gift was very thoughtful and Olivia and I both appreciate it very much. We've decided that part of it is going to go towards some sort of running Christmas decorations.

I had a few housekeeping notes as well. I will be at the school on Monday after school at the track handing out the awards that were not available at the banquet. Please try to get the word out and or/ try to make arrangements to be there. Should only be a minute or two.

This would also be a good time to bring your jersey and shorts for those of you who have not done so yet.

Again, thanks to you all for a great year. I wish you success in your studies and a wonderful holiday season.

Coach Mike

Banquet Confirmations

For those who haven't checked yet, please look on the main blog page

(thespartanrunner.blogspot.com) for info about the Banquet on Dec 3rd.

Coach Diconti needs email confirmations to order the food.

So far only John Clive has confirmed.

CIF Prelims

See you there tomorrow morning at 11:30.

Don't be late as we have to leave promptly for the girls race.

Please have your flats and uniform out so we can do a visual check before we get on the bus.

Hydrate well tonight and tomorrow.

Looking forward to a good day and our best race of the year.

Preparing for Prelims

For tomorrow:

2 X mile with 5 min @ tempo pace. full rest. 1 X mile fast.

BRING YOUR FLATS, WATER AND YOUR WATCHES.

For this week:

REST - especially sleep. I know you all have lots of school work, but do your best to get multiple nights of good sleep this week and next. (7-9 hours)

in addition, try to spend a little extra time with your feet up. (ie- lying down for one hour a day while you study instead of sitting up.)

Have the discipline to say goodnight to your friends and head home at 9 - 9:30PM instead of 11...12...? Just remember all your teammates doing the same.

HYDRATION - Day of and day before the race are very important, but being sure to drink through out the week can enhance your race performance.

Drink a tall glass or large bottle at least 3 times a day (in addition to what you drink during meals) Drink one at breakfast, one at noon, a bit before practice

and a full one immediately after practice.

NUTRITION - Main rule, don't make nay drastic changes. If you're body is accustomed to eating certain foods, keep eating them.

Even if your eating habits have been bad, its better to add a few better foods in exchange for some of the junk food than to shock your body with

an entirely new diet.

STRETCHING - Take the extra time left over from the shorter workouts to stretch more. Hold your stretches a little bit further for a little bit longer. Do this daily, not just a bunch on Friday

and Saturday.

DON'T GET SICK!!! - weather is getting colder and the flu will start racing through campus. wash your hands 4 or 5 times a day. Try to remember to avoid touching your face and rubbing your eyes.

If you find yourself hanging out with someone who sounds like they are coughing up a lung, flee. Run away. You can count it as weekly mileage. Invest in a little bottle of hand sanitizer and keep it with you.

$.79 is well worth a good end result of the ten or eleven THOUSAND miles you've run as a team since June.

I'm proud of how far we've come. And very excited about the way you raced last Thursday. Race in a pack that tight on Saturday and we'll go on to the next round.

See you all tomorrow.

CIF Prelim Heat/ Mt Sac Inv. team times breakdown

There will be some up and downs with a few teams, but I think its safe to say that the top 6 teams in our heat will show up to race for those 4 spots.

Here's what they did at the MT Sac Invite:

Bolsa Grande		?
Buena Park		82:19		15:49	15:49	16:27	17:01	17:13	17:45	17:49
Cabrillo/Lompoc		81:09		15:50	16:03	16:06	16:24	16:46	16:55	17:31
Cerritos		88:39
Golden Valley		78:08		15:02	15:23	15:32	15:53	16:18	16:18
La Canada		82:42		15:55	16:07	16:23	16:52	17:26	17:33	17:34	17:49
La Puente		88:07
Northview		90:08
Paso Robles		84:09
Rancho Alamitos		85:27
San Jacinto		90:19
San Luis Obispo		81:04		15:36	16:03	16:14	16:15	16:56	16:59	17:15
St. Francis		83:46
St. John Bosco		79:16		15:17	15:33	15:48	16:19	16:19	16:27
Tustin		85:48

What is might take to advance:

80:45

15:50

15:55

16:00

16:10

16:50

16:55

16:58

What I believe we are capable of running:

80:02

15:45

15:48

15:50

15:55

16:40

16:45

16:50

League Results

The boys took second place on all three levels. What the numbers don't show is how well you all raced as a team. I saw you working together in these three races more than at any other time of the season.

A great way to finish the year for you Sophfrosh and JV runners.

On the varsity squad, First Team All-League Honors went to Brendan Greene- 3rd, Andrew Fisher- 6th and Erick Lankey- 7th.
Second Team All-League Honors went to Adam Skaggs- 8th.

Congrats on moving on to the first round of CIF!

Senior Derek Patao held on to 4th place in the JV race to avoid the sweep.

Jonathan Skaggs was our second runner in 7th place overall.

Alex Lee, Kuan Yew Clive and Michael Nakasone were close behind in 13th, 17th and 19th.

Though fading to 11th overall, Chris Skaggs led a courageous surge mid way through the race to help the sophfrosh place 5 in the top 10! Gutsy racing by all the boys in the race!

Top 10 ribbons went to:

Dillon Bromley - 4th

Daniel del Valle - 5th

Mikey Heileson - 6th

Tyler Horswell - 8th

Paul Marki - 10th

APU results

Top 5 Varsity boys averaged 10:00 flat.

Adam Skaggs won the seeded race with an impressive move on the final 100M to take the tape in 9:48, a huge PR and his first trip under 10 minutes. Erick Lankey 9:52 and Andrew Fisher 9:54 were close behind also seeing the backside of 10 minutes. Anton Cwik cruised to an impressive 10:13 and Brendan Greene gave us a 25 second top 5 spread, crossing in 10:14.

(10:12 won the 2 mile in league last Spring.)

Luke Matthews and Thomas Han rounded out the top 7 in 10:37 and 10:39 respectively.

Top 3 JV times of the night were run by Derek Patao (10:53), Jonathan Skaggs (11:12) and Kuan-Yew Clive (11:23).

The top Sophfrosh time was run by Dillon Bromley in 11:05. Chris Skaggs ran his 5:32 PR in the mile en route to his new 2 mile PR of 11:16!

Paul Marki showed a huge improvement as the number 3 sophfrosh for La Cañada in an impressive 11:19. Erick Shcreckengast 11:22 and Mikey Heileson 11:24 rounded out the top 5, with an impressive 19 second gap 1-5.

In all, 8 sophfrosh boys ran under 11:40.

Some food for thought:

9:48 = 14:42 pace

9:54 = 14:51 pace

10:14 = 15:21 pace

10:37 = 15:55.5 pace

11:05 = 16:37.5 pace

11:19 = 16:58.5 pace

11:38 = 17:27 pace

add 40 to 50 seconds and that's what you could run in the 3 mile.

Good confidence boosters all around for the upcoming league finals and CIF races.