Cross Country Newsletter (08 – 28- 2011)

Cross Country Newsletter (08 – 28- 2011)

REVIEW:  The Time Trials on Saturday   (results are included) reflected our expectations for the coming season. We witnessed excellent running from many of our varsity athletes, improved running from our younger returning runners and impressive debuts by many of our scrubs (first-time athletes). All summer long, we felt that this will be a fun and successful season but it is always nice to have some validation/evidence for this optimism. Our preparation, focus, warm up, race efforts, enthusiasm and support for each other were outstanding!  With this kind of commitment and follow through, our results should be impressive for the the entire season. Congratulations to all on your first race of the year! We took a most important first step on our way to Fresno.

The girls ran a team time (top five times added together) of 94:46 compared to 97:25 in ’10, 100:12 in ’09 and 101:24 in ’08, 101:00 in ’07, 102:10 in ’06, 97:04 in ‘05, 102:12 in ‘04, 99:20 in ’03, 98:36 in ’02 and 99:13 in ’01).  These results speak well for the coming season! 


The boys ran a team time (top five times added together) of 81:11 compared to 80:01 (our fastest time trial team time ever for WHS) compared to 81:21 in ’09 , the 80:56 in ’08, the 84:54 in ’07, 84:14 in ’06, 86:04 in ‘05, 90:00 in ‘04, 88:20 in ‘03, 85:01 in ’02 and 87:15 in ’01). 


We have worked hard over the summer to build a strong base and the times achieved at the time trials validate this hard work. Remember that last year’s team had a very good season. We should be able to build on this start as well as take advantage of our hard work and continue to improve through out the season. This will result in even a better season for us than last year and one of the special ones for our school.  As you check the results, you will be impressed with how many of our athletes improved on their marks from last year. Not all of us have that natural talent to run fast right from the start. Most of us have to work at it. We are so proud of so many of you for doing just that. Hard work pays off as you can see.

The strength of our team is that we have outstanding runners to lead the team and depth to support the lead runners. However, we have a lot of work still ahead of us if we are to achieve our goals  Our gaps between our top 5-7 runners will need to be narrowed drastically. It will be critical on the boys side to develop that fifth runner that will run within 70 seconds of our top finisher compared to the 2:11 in our time trials. For our girls to repeat as league champs and podium team in the CIF-SS and State championships, the 1:42 gap (although better than the 2:06 at last year’s time trials), will need to drop to the 60 seconds mark.

All in all, a very encouraging start.  The breakfast was great (thank you parents) also.
  
On Saturday, the first mile gaping was fine but the second and third mile gaping was off.  We allowed the runners in front of us to pull away from us. The critical portion of an excellent race is the second mile. Everyone wants to give in to the fatigue that builds into our bodies at that point of the race. This puts the athletes in a slow-down mode that continues as the race develops and even if the athlete wants to pick up the pace, it’s hard to do so.  If enough courage and “stubbornness” is mustered to push the second mile, the results will be much different. By being closer to anyone ahead of you, you feel more positive about your race and this excitement will help you dig even deeper in yourselves and come up with an outstanding third mile and race.  The second mile is the key part of any cross country race.  Expect it to be very difficult and painful but with focused attention span and courage you can learn how to push through that pain and set yourselves up for magical performances.
  
ATHLETES OF THE MEET:  Brandon Ferguson (15:19 compared to 16:06 last year) and Coco Evans (18:10 compared to 19:03 last year).  Both of them demonstrated the abilities to be one of the top runners on our team and in our league. Ralphie Lara (17:30) and Emilie Bercher (23:53) were the “rookies” of the meet. Jordan Opre, Jared Klopfer, Darius Chriss, Hoon Namgung, Carlos Diaz, Bianca Moreno, Hannah O’Connor Tess Mor and Erin Mellor were the vastly improved runners around 4:00 minutes each) from last year’s time trials).

WEEKLY ANNOUNCEMENTS

  
1)      Pearl City Cross Country Invitational (9-3-2011):  Race Times: Girls 9:00 am and Boys 9:30 am (map attached) . I have attached the map. Directions: WHS to LAX and left to PCH and left to the beach. Swim to Oahu.

2)      Laguna Hills Invitational (9-10-2011): http://www.lagunahillsxc.com/race%20schedule.htm) Our competition the following week will be on Saturday at the Laguna Hills Invitational (we are in Division II) which takes place on the campus of Laguna Hills High School (WHS to 405 South to 5 South to Alicia exit.  Go right on Alicia for about 1 mile and then make a RIGHT turn on Paseo de Valencia.  The first LEFT turn will get you into the high school and you should try to park in the left parking lot if possible).  No Bus for this meet. We will leave as a team at 6:00 am from the front of the school by the flag pole.

3) Practices for the Week: Monday – Friday at 7:00 am with Coach Ochsner, Coach Scott and Coach Schiller. Saturday will be called by the team captains and will be announced at the practices.
4) Registration: The registration for the athletes will be after practice. Seniors on Monday, Juniors on Tuesday, Sophomores on Wednesday and Freshmen on Thursday. Since the frosh registration is more involved, the frosh runners will work out on their own in the afternoon/evening (cooler weather). The other athletes will have the chance to register between 10:00 – 11:30.
5)      Hydration and proper eating habits will be of great assistance to your training and to your racing.  Make the healthy choices.

6)      P. E. Lockers: Lockers will be issued on Tuesday, September 6, 2011 after practice. Please purchase/secure a school issued lock during the registration process. Bring your school-issued lock or your receipt for a new lock to my room (E-202) at that time. There might not be any other time to issue locks until after school starts.

7)      Uniforms will be issued again on Tuesday, September 6, 2011 after our practice..


Good luck with school this year!