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.

Mt Sac results/ highlights

Good showing yesterday at the Mt Sac Invitational.

Here's the breakdown:

Freshman race we had a solid top 3 (Michel-35th, Shreckengast-36th and Heileson-39th) with #4 (Glidewell-60th) following close behind to round out our team. Top three went under 19 for their first sojourn across the tough course.

There were 125 runners in the race.

Sophomores ran well and stayed in groups of two.

Bromley-37th, Chris Skaggs-38th

Del Valle-53rd, Horswell-58th

Steinberg-62nd, Bartholomew-64th and Marki-99th

There were 137 runners in the race. The boys took 8th out of 15 teams.

Juniors and Seniors raced well in the National JV Championship Race.

Still waiting on those updated results, but we had solid grouping one through four.

Thomas Han led the way in 17:26 -28th- followed closely by

Matthews-17:33-32nd

Patao-17:34-34th

Jonathan Skaggs-17:38-37th.

Nakasone was our 5th man in 20:20-82nd.

check back later for official times and places

They took 7th overall.

In the Varsity Sweeps race we had a strong top 3 led by Andrew Fisher. They averaged 16:08!

Fisher went sub 16 for the first time and four runners broke 17.

Fisher-24th-15:55

Skaggs-40th-16:07

Greene-61st-16:23

Lankey-85th-16:52

Cwik-130th-17:49

Here is a link to the sweeps race. link

Our team time was 83:07 a 14 second improvement from last years outing.

Good things to come!

Mt Sac Entries

Here is the list for this weekend for the varsity boys:

ranked teams in red

Race #39 - 4:44 PM HS Division 3 Boys Sweepstakes 3.0 Miles - Red

Brea Olinda

Burroughs (rid)

Cathedral

Cathedral Catholic Damien

El Camino (sac)

Gahr

Galena (NV)

Golden Valley (sc)

Granite Hills (av)

La Canada

McFarland

Pacifica (gg)

Rubidoux

San Luis Obispo

Servite

South Hills

St. John Bosco

Torrance

West Torrance

Race #35 - 3:54 PM HS Division 3 Boys JV National Champi 3.0 Miles - Red

Brea Olinda

Burroughs (rid)

Cathedral

Cathedral

Catholic

Damien

Gahr

Golden Valley (sc)

Granite Hills (av)

La Canada

McFarland

Pacifica (gg)

Rubidoux

San Luis Obispo

Servite

South Hills

St. John Bosco

Torrance

West Torrance

Race #8 - 12:27 PM HS Division 3 Boys Frosh 3.0 Miles - Yellow

Azusa

Bassett

Cathedral

Corona Del Mar

El Camino (sac)

Gahr

Ganesha

Granite Hills (av)

High Tech High

Ironwood Ridge (AZ)

La Canada

La Puente

Lompoc

Lutheran (ora)

Monrovia

Murrieta Mesa

Ocean View

Palos Verdes

San Jacinto

San Luis Obispo

South Hills

Torrance

Tustin

Woodland

Yucca Valley

Race #12 - 12:57 PM HS Division 3 Boys Soph 3.0 Miles - Yellow

Agoura

Artesia

Atascadero

Barstow

Bassett

Burroughs (rid)

Calabasas

Cerritos

Corona Del Mar

Cosumnes Oaks

Damien

El Camino (sac)

Estancia

Hanford West

La Canada

Murrieta Mesa

North Monterey

Pioneer (whi)

Rim Of The World

Rubidoux

San Juan Hills

Santa Margarita

Savanna

South Hills

South Pasadena

Yorba Linda

Boys Week 17

Monday we will be running a hard workout. Bring your racing flats.

Varsity runners should run an easy 4 miles that morning.

Tuesday will be an easy 6 to 8 miles with some strides.

Wednesday easy 3 and prep for racing the next day.

Thursday our second league race at CV Park.

Friday 6 mile recovery run.

Saturday morning workout on the track. Be there and ready to run at 8AM.

Sunday is an optional easy run.

Oct 11 - 17

Week 17 M T W TH F S S total

PM 8 8 3 8 6 33

AM 4 10 5 15

48

Great Workout today

Just FYI, the distance of the hill is .33 miles:

2 min 10 sec = 6:34 mile pace

2 min 00 sec = 6:03 mie pace

1 min 55 sec = 5:48 mile pace

1 min 50 sec = 5:33 mile pace

Saturday workout

We will be meeting at 3PM on the track and running out to Salvia Canyon rd. to do hill repeats.

5 weeks til league finals

From here on out we will start to transition from long interval to speed stuff.

Expect to see more mile, 1000, 800 and 400 repeats.

We will also be adding in barefoot strides on the off days.

This week we will go hard on Monday, Wednesday and Saturday

(after SAT's and the post SAT nap)

Thursday and Friday we will back off a bit to give juniors and seniors extra time to rest and prepare for the SAT on Saturday.

As the weather begins to change and everyone gets sick, please remember to wash your hands

and keep your fluids and vitamin C intake high.