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.