Important Dates and Points to remember before coming out for the Fall 2011 Season!

• Cross Country Meeting for Fall 2011 season Thursday June 2nd in S-4 at Lunch
• Cross Country Starts Monday August 15th at 9:00AM on the Track
• Get a physical and complete your forms, go to the main sports page to get the Forms. June 1st Cal High is offering Physicals in the Main Building from 5 to 8PM. Kaiser members call today for an appointment.
• Turn in your forms during the week of August 5th-9th
• Drink lots of water if you run when its hot
• Don't be in a hurry, start out slow then increase your pace
• Never run more that 10% more than the week before so if you ran 30 minutes a day for one week than the most you should increase the time is to 33 minutes.
• Jog for 3-5 minutes than stretch for 15-25 minutes before you run
• Constant Track work is not a good training practice during the summer long distance and base training is the best type of practice.
• Sameer Patel our team Captain is in charge of Summer training- You can e-mail him for information at: Summer Training
• HAVE A GREAT SEASON!!!! DON'T INJURE YOURSELF
• Parent Meeting Wednesday September 7th at 7:00 PM in Room S-5
• Checkout the season schedule below and mark off dates for Saturday Meets!!
• CALL THE COACH IF YOU HAVE A QUESTION OR PROBLEM E-mail
Head Coach Dave Hill at Dhill36@pacbell.net or call Assistant coach Anderson AT 803-3232 or E-mail Coach Armstrong

Cross Country Calendar

2010 CROSS COUNTRY!!

Monte Vista Invitational

The 2010 season started at MV with the Boy’s team taking 11^th place out of 22 teams. Sameer Patel took 7^th in the Junior race in a time of 11:27 to lead all the boy’s on the team. The top seven runners besides Sameer were Alex Radermacher, Ben Lillig, Chris Jachowski, Cory Chew, Brian Paniagua, and Kyle Kao. Justin Koos was a close 8^th runner.

The Girls team was led by Elaine McVay who had the 3^rd fastest time of the day of 12:42 for the 2 mile course. The next top runners were, Marisa Rodriques, Amanda Stelter, Charlene Chew, Kathy Camenzind, Carissa Heller, Molly Walker, and Emily Jones.

THE NIKE INVITATIONAL
Was a great success this year with both Elaine McVay 18:13 and Sameer Patel 16:22 and Alex Radermacher 17:57 breaking their personal bests at the course. Elaine and Sameer both medaled. The Boys and Girls teams both took 19^th place out of 30 schools this year. Joe Abajian and Mark Nathlich were the top 2 mile runners both finishing in 13:55. Mellissa Williams was the top GIRLS 2 mile runner in a time of 15:43.

Our Next Meet is at Stanford on Saturday the 25^th of September for the Varsity Team.

STANFORD INVITATIONAL-Varstiy Only

Elaine McVay and Sameer Patel both again led the Girls and Boy's teams to success at the Stanford Invite.

Elaine McVay led the girls Division1 race until the end and got a PR in the 5K race with a time of 18:33 a 5:58 per mile average. Elaine was followed Amanda Stetler, Tracy Hong, Carissa Heller, Molly Walker, and Kathy Camenzind. The Girls beat 18 schools at the Stanford meet. Sameer Patel also got a PR at the Stanford meet running in a time of 16:26 or a 5:18 per mile pace so he would of broke 16:00 for the first time in his career if the race was 3 miles. Sameer's time would have been 15:54 for 3 miles. Alex Radermacher was next followed by Brian Paniagua, Ben Lillig, Chris Jachowski, Kyle Kao, and Cory Chew. The Boy's team beat 59 schools at the Stanford meet. The Cal Grizzlies run next Saturday at Shadow Cliffs starting at 9:00AM all runners will be competing.

SCOTT BAUHS INVITATIONAL ALL RUNNERS

Congrats to Elaine McVay and Sameer Patel again who both ran well at the Scott Bauhs Invitational held at Shadow Cliffs over the weekend. Elaine took 1st place in the Senior Girls race in a time of 18:50 for the 3 mile course Sameer ran a PR 16:10 for the 3 mile course and placed 7th in the Boys Junior race. Alex Radermacher, Brian Paniagua, Ben Lillig, and Chris Jackowski all had Personal Bests and broke 18:00 on the course. The top Girls runners for the Scott Bauhs Invitational besides Elaine were Charlene Chew, Kathy Camenzind, Emily Jones, Molly Walker, Carissa Heller and Sarah Walsh. Mark Nathlich and Jasmine Gonzales were the top Freshman runners for Cal High on Saturday. GO GRIZZLIES!!!

CENTER MEET #1 ALL RUNNERS

Congrats to Elaine McVay and Sameer Patel again who both ran well at Shadow Cliffs. Sameer and Elaine had their third PR for this course this year. Charlene Chew took almost a minute and 1/2 off of her previous time on the course and came in 2nd for the girls. The girls averaged 22:00 minutes per runner for the 3 mile course with CJ Heller, Emily Jones and Kathy Camenzind rounding off the top 5 spots. Alex Radermacher was the second place boy and helped the team to an average time of 17:22 per runner average for our top 5 runners which also included Brian Paniagua, Ben Lillig and Chris Jackowski. Zach Stalcup was the top boy's JV runner followed by Mark Nathlich,Leon Leitenbauer,Spencer Lee and Brett Melloch. Mellisaa Wilson was our top Girls JV Runner of the day followed by Sarah Walsh,Jacquelyn He, Megan Williams and Christina Calderon who got her PR on the course today.

For a complete list of all of the times for the 2010 Season Click here Race times for 2008 season.

Race times for 2007 season.

Cross Country Training - Techniques and Blogs

Training	Blogs – Rankings – State Courses
Running Calculators	albertcaruana- NCS and State Rankins Plus much more. (This is a personal coaches view point site)
Injury Prevention- Exercises	Dystat
Injury Treatment-Exercises	Major State Courses
FloTrack

For Varsity Cross Country Letter Requirements See Varsity Letter

California Cross Country Course Maps Click Link Below

Photo Map Of Major California Courses

"Home of the Grizzlies"

Schedule for 2011

August
Monday	15th Monday	Official 1^st Day of Practice -Meet on Track at 9:00 AM
Thursday	TBA
September
Tuesday	6th	Monte Vista Cross Country Invitational – 4:00pm at Oak Hill Park
Wednesday	7th	Parent Meeting – S-5 - 7:00pm
Wednesday
Saturday	17th	Nike Invitational – Newhall Park, Concord – 9:00 AM -12:00 PM
October

Saturday

1st

Scott Bauhs Invitational Shadow Cliffs

Tuesday	11th	Carbo Load Lunch
Wednesday	12th	EBAL Center Meet at TBD– 4:00pm - Depart - 2:00pm Return – 7:00pm
		-
November
Saturday	5th	EBAL Championships at Shadow Cliffs
Saturday	19th	NCS Meet of Champions at Hayward
Saturday	Last Sat	CIF State Meet at Fresno
TBA		Awards Dinner – (6:30pm to 9:00pm)
Coach:		Dave Hill Steve Armstrong	Dhill36@pacbell.net Dina Anderson
Team	Moms
All Races	Go To:	http://archive.dyestatcal.com//?pg=dyestatcal-2010-Cross-Country-Calendar&PHPSESSID=e2db668804ca6662bb423dda4eef9a3f

7

2010 CROSS COUNTRY MVP RUNNERS

Boys:
Sameer Patel

Girls:
Elaine McVay

STAR RUNNERS AT CAL HIGH -

BOYS	GIRLS
JEFF ASCHBRENNER - DMITRY KISLYUK	COLLEN LILLIG 3 Time NCS Champion 17:30 in 09 and 17:38 in 08 Time at State-18:11 in 09 and 18:16 in 08
Fastest time at State 15:43-------------Fastest time at NCS 15:14	ELAINE MCVAY Time at State 18:25 and 18:29
DAVID RODRIQUIZ -1^st EBAL 15:12	MELISSA FREEBURG Time at State 18:43
CHRIS SWAIN 15:48 NCS	SUSIE AMES 1ST EBAL
MATT PEARSON 16:03 NCS	MISSI HURLOW 18:54 NCS
NEIL ARRIETA 16:11 NCS	CHRISTINA OWRE 19:01 NCS
PETER GOTTWALD 16:24 NCS	BECKY PIERCE 2ND EBAL
BRIAN HUSSEY 15:52 EBAL	HOLLY BABCOCK 19:30 NCS
BRIAN THORSEN 16:25 NCS JEFF AUKER 15:42 HOME COURSE DAVE ACKERMAN 15:52 HOME COURSE	ELENA OWRE 19:51 NCS SUZIE ELLISON 19:35 NCS KERRY DALE
MIKE HARWOOD 16:36 NCS STEVE KOVISTO 16:42 NCS DAN GRAVES16:42 NCS	ANNETTE BATLEY LORI JUAREZ 19:55 NCS RACHEL MARTINEZ 20:01 NCS