Important Dates and Points to remember before coming out for the Fall 2008 Season!

• Cross Country Meeting for Fall 2009 season Tuesday June 2nd in S-5 at Lunch
• Cross Country Starts Monday August 18th at 9:00AM on the Track
• Get a physical(June 2nd at Cal High 4-8PM) and complete your forms, Click here to get all Forms. 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.
• Eric Anderson and Collen Lillig two of our team Captains are in charge of Summer training- You can e-mail them for information at: Summer Training
• HAVE A GREAT SEASON!!!! DON'T INJURE YOURSELF
• Parent Meeting Thursday September 5th 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 CALL
COACH DICK AT 803-3232 or E-mail Coach Armstrong

Summer Calendar

2009 CROSS COUNTRY!!

MV Invitational Nike and Stanford

The 2009 season has started out with a bang again this year—Colleen Lillig-Elaine McVay- Both won their races and had the 2 fastest times of the day at Monte Vista, Colleen Lillig had the fastest time at Nike and won by 20 seconds and beat her time by 30 seconds from last year Elaine McVay took 12^th and tied her time from last year- Both were Medal winners . At the Nationally ranked Invitational at Stanford, Colleen Lillig placed 5^th (18:13) 5K in the girls seeded division and Elaine McVay took 16^th (19:00)followed by Tracy Hong(21:22) who ran very well. At the Nationally ranked Invitational at Stanford, Sameer Patel (17:07)and Eric Anderson (17:45) led the boys team to a 21^st place finish out of 32 D-1 schools Alex Rademacher, Chris Jachowski, Cory Chew, Brian Paniagua and Ben Lillig rounded out our top runners. Eric Anderson who ran in the Senior race at Monte Vista, had the fastest time of the day for a Cal Boy runner followed by Sameer Patel . At the Nike Invitational Sameer Patel had the fastest time of the day 17:06 followed closely by Eric Anderson in 17:24 In the Frosh Soph race Ben Lillig came in 25^th place with a time of 11:55 followed by Brian Paniagua in 12:09.

MT. SAC Invitational EBAL Center Meets

Mt. Sac was a complete success for the Boy’s team who had their fastest team time of the year. Sameer Patel lead the contingent of runners followed by Eric Anderson, Alex Rademacher, Chris Jachowski, Cory Chew, Brian Paniagua. Elaine McVay represented the women at the meet while Colleen Lillig recovered from the flu. The Wednesday earlier in the week was a great race for Elaine who won the EBAL Center Meet. Collen had won the 1^st girls center meet so CAL High had runners win both the center meet races this year.

EBAL League Meet NCS and State

Colleen Lillig still recovering from the flu had a great run and finished 2^nd in the EBAL league meet followed by Elaine McVay who came in 4^th. The boy’s team beat Granada in the tough boy’s race.

North Coast proved to show that Colleen Lillig and Elaine McVay were up to form, as Colleen won her race by more than 40 seconds and had the fastest time ever by a Cal High runner in 17:30 Elaine McVay took 3^rd and both qualified for the State Meet. Colleen was the 3 time defending Champion of the NCS. The Girls team came in 11^th place with the help of Tracy Hong, Jennifer Miller, Charlene Chew and Molly Petersdorf. The Boys team was hurt by the flu this year and 4 of the runners were fighting the symptoms. Sameer Patel had the fastest time of 16:58 followed by Eric Anderson who ran 17:18 Cory Chew ran a 18:22, Alex Rademacher 17:47 Miguel Anya filled in to help ran a 21:21 Chris Jachowski ran a 18:25.

State was a great success for the Cal High squad of Colleen Lillig and Elaine McVay as both ran the fastest and 3^rd fastes times ever on the State Course. Colleen is the owner of the 2 fastest times followed by Elaine McVay who ran a 18:25 and took 22^nd place. Colleen came in 13^th place and had a time of 18:11.

2008 CROSS COUNTRY!!

Varsity Boys Team Wins NCS Div 1 Scholastic Championship Girls take 3rd Place Honors

First Team All NCS: Collen Lillig

First Team All EBAL: Collen Lillig

Second Team All EBAL: Elaine McVay

Honorable Mention EBAL: Cristina Owre

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"

Tenative Schedule for 2009

August
Monday	17th Monday	Official 1^st Day of Practice -Meet on Track at 9:00 AM
Thursday	TBA	Overnight Camp Training
September
Tuesday	8th	Monte Vista Cross Country Invitational – 4:00pm at Oak Hill Park
Thursday	1^st week	Parent Meeting – S-5 - 7:00pm
Wednesday
Saturday	19th	Nike Invitational – Newhall Park, Concord – 9:00 AM -12:00 PM
tba	tba	Castro Valley Scrimmage- 3:30 at Castro Valley
Saturday	26th	Stanford Cross Country Invitational
October
Tuesday	1^st	Carbo Load Lunch
Wednesday	1^st week	EBAL Center Meet at Oak Hill Park– 4:00pm - Depart - 2:00pm Return – 7:00pm
Saturday	10th	Castro Valley Invite –– Meet at Canyon Middle School 9:00 am
Tuesday	21^st	Carbo Load Lunch
Wednesday	3^rd week	EBAL Center Meet at Shadow Cliffs – 4:00pm - Depart - 2:00pm Return – 7:00pm
Sat	17th	TBAInvitational TBA
Fri/Sat	23/24th	Mt. Sac Invitational TBA
November
Saturday	TBA	EBAL Championships at Oakhill Park
Saturday	3^rd Sat	NCS Meet of Champions at Hayward
Saturday	Last Sat	CIF State Meet at Fresno
TBA		Awards Dinner – (6:30pm to 9:00pm)
Coaches:		Steve Armstrong Dina Anderson	sarmstr@chs.srvusd.k12.ca.us danders@chs.srvusd.k12.ca.us
Team	Moms
All Races	Go To:	http://www.dyestatcal.com//?pg=dyestatcal-2009-Cross-Country--Calendar

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2009 CROSS COUNTRY MVP RUNNERS

Boys:
Sameer Patel

Girls:
Collen Lillig

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
DAVID RODRIQUIZ -1^st EBAL	MELISSA FREEBURG Time at State 18:43
MATT PEARSON	SUSIE AMES
CHRIS SWAIN	MISSI HURLOW
PETER GOTTWALD	CHRISTINA OWRE
BRIAN HUSSEY	BECKY PIERCE
NEIL ARRIETA	ELENA OWRE
DAVID KLECH	KERRY DALE
ROB PUNZO	ANNETTE BATLEY HOLLY BABCOCK