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“It’s not how much training you DO, rather, it’s how well you recover from the training you DO DO. Because, if you get injured or sick from DOing too much, you are in deep DOO DOO. The Do-Do Rule covers a multitude of sins for the runner and has never been proven wrong.”
– The training philosophy of the late Dr. Dave Martin according to 1996 US Olympian Keith Brantly, whom Martin coached. The quote comes from a piece on Martin by Jeff Benjamin.

2017 xc season

NXN

NXN Article, video, pictures
D1 Race
(3) & (7) Interview
Team Interview
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BIG VIII LEAGUE MEET # 3

Results
This is who we need to beat
First League Meet to the Last League Meet
T. Spencer 16:28 --> 15:08 --> 14:36
Ornelas 16:28 --> 15:29 
 --> 14:57
Chavez 16:29 --> 15:35  --> 15:02
Sahagun 16:30 --> 15:54  --> 15:21
Lieberman M. 16:49 --> 16:32  --> 15:57
Rendon 16:51--> DNR 
Lopez 16:59 --> 16:46  --> 16:11
Sainz 16:51 --> 16:33 --> 15:58
Lieberman A. 17:17 --> 16:36 --> 16:01
Zheng 17:55 --> 17:28 --> 16:51
Lang 17:58 --> 18:11 --> 
Alvarez 18:04 --> 17:04 --> 16:28
Sule DNF --> 17:39 --> 17:02
Sloot 18:27 --> 18:43 --> 
Rios 18:27 --> 17:14 --> 16:38
Potts 18:53 --> DNR 
Martinez 18:59 --> 18:32 --> 
Hernandez 19:01 --> 18:30  --> 
Shifflet 19:05 --> 18:06 --> 17:28
Duran 19:22--> 17:52 --> 17:15
Razcon 19:29 --> 19:09 --> 
Gonzales J 19:36 -->18:47 --> 
Gonzales A 20:01 --> 18:28 --> 
Sapino 20:04 --> 19:19 --> 
Graf 20:18 --> 19:39 --> 
Miller 20:35 --> 19:15 --> 
Woods 21:58 --> 18:45 --> 18:06
Camorlinga 22:36 --> DNR
Leon 22:54 --> DNR
Morales --> DNR
Leong DNR --> 21:00 --> 
Castillo DNR --> 21:25​​ --> 
First League Meet to the Last League Meet
Barron 19:11 --> 18:59
Pena 19:28 --> 19:48
Rippe 20:00 --> 19:37
Hernandez 21:01 --> 22:10
Walker 21:11 --> 21:44
Camargo 21:33 --> 20:16
Dinco 22:03 --> 20:32
​Ibarra DNR --> 21:04

Salcedo 21:04--> 21:29
Camacho 21:08--> 21:08
Rocha-Betancourt 22:55--> 22:46
Muro 25:13 --> 24:50
Joelle 23:37
Mor 28:11 --> 26:41

Conversion Calculator
http://www.milesplit.com/calc

Riverside Invitational

Results

Inland Empire

Results
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Portland 9/30/17

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Prepcal Article
Results

Big VIII League Meet #1; 9/20/17

League Meet #1
Top 12 Guys
1. Spencer 16:28.7
2. Ornelas 16:28.9
3. Chavez 16:29.1
4. Sahagun 16:30.4
5. M. Lieberman 16:49.1
6. Rendon 16:51.5
7. Sainz 16:51.6
8. Lopez 16:59.8
9. A. Lieberman 17:17.3
10. Zheng 17:55.9
11. Lang 17:58.6
​12. Alvarez 18:04
Top 12 Girls
1. Barron 19:11.1
2. Pena 19:28
3. Rippe 20:00.3
4. Hernandez 21:01.1
5. Salcedo 21:04.6
6. Camacho 21:08.8
7. Walker 21:11.5
8. Camargo 21:33.6
9. Dinco 22:03.8
10. Rocha-Betancourt 22:55
11. Molina 23:00.1
​12.​ Macias 24:17
Varsity guys. Good job. Again, no gloating. No waving. No smiling. Just show up, do business as usual, and get a cool down in. We have bigger fish to fry this year than league finals. Enjoy the tempo runs as a unit, and be respectful opponents. 

Nice win Sainz. Sainz was patient and slowly moved up to take the lead from Lopez who might have gone out a little too hard. Comparing 2 mile times, Lopez at 10:00 and Sainz at 10:06, it was going to be a good race regardless. Work together next time throughout the race. Both of you are in the mix as potential 5-6-7-8 guys for us. You matter. The 8th man pushes the 7th man who puts pressure on the 6th man who hangs on to dear life to the most important man. 5th man needs to close the gap between himself and the 4th man if we have a chance at winning CIF or State. Keep mentally preparing yourself for the end of November.

Lang and Zheng ran great races as they kept moving past people, eventually finishing in the top 10 in their races. Zheng finished in 18th place last year at JV League Finals, and after the first league meet, you're already in the top 10 and you have a stud freshman on your heels. Focusing on next year and the year after, we need you two to continue to put pressure on the juniors and each other, as we will need guys to fill in the 4-5-6-7 spots behind Chavez/Sahagun/Sainz.
Thoughts on the day...
Varsity girls beat KING by 1 point. KING is ranked 8th in CIF-SS. We beat the #8 ranked team by 1 point. And yet, the day after, we are still not ranked and they are. (Low-peg, 4 woman team) We're under the radar still.

Pena ran a VERY smart race, moving up from 20th or 25th place all the way to 4th place in the race to finish 17 seconds behind Paloma. Why does it matter? Kimberly was unable to train over summer, and for her to be this close to Paloma after 5-6 weeks of training is excellent. 

Gaby Salcedo ran a great time in the JV race and would have been our 5th woman in the varsity race. She has really put the work in over summer and it's paying off. Keep pushing yourself in workouts, and as other girls start to go by you, GO WITH THEM. You can't have a good race every single time, we need depth and in the event that someone else doesn't perform their best, you are needed. Great job!

Camacho has a kick and she showed she had some fight. She kicked down 2-3 girls the last half mile and stole their soul, as she put 6, 7 and 20 seconds respectively on her opponents. Stay healthy and as you start passing your teammates, encourage them to go with you. Consistency and good habits will go a long way for you. Good job.

Arevalo (Snapchat) had her own struggles throughout the race. I imagine you would have run much faster than 28:49 had you not stopped, walked, etc. This time is in the past. Focus on DEMOLISHING this time at League Finals in November. Baby Steps. Glad you finished.


Mt Carmel Invitational 9/16/17

2017 Mt. Carmel Results
Top 12 guys
1. Spencer 15:18.9
2. Ornelas 15:20.8
3. Rendon 16:20.7
4. M. Lieberman 16:55.3
5. K. Lopez 17:16.1
6. Potts 17:24.8
7. Sainz 17:25.1
8. A. Lieberman 17:28.5
9. Alvarez 17:47.2
10. Zheng 17:50.8
11. Sloot 18:13.1
​12. Lang 18:23.6
DNR Chavez 
DNR Sahagun
Top 12 Girls
​1. Barron 16:29.4
2.  Pena 17:23.4
3. Dinco 18:13.9
4. Hernandez 18:18.6
5. Salcedo 18:50.5
6. Walker 19:07.1
7. Irebe 19:27.2
8. Ibarra 19:33.1
9. Rocha-Betancourt 20:03.4
10. Perales 20:21.1
11. Molina 20:52.9
​12. Macias 21:58.1
DNR Rippe
​DNR Camargo
DNF Camacho
Thoughts on the day...
had Michael and Tony raced, it would have been a much closer team battle up front. As a result, we still made the front page of the results as a boys squad, finishing 7th overall out of 91 programs.

On the girls side, we made page two of the results as a squad, finishing 14th out of 76 programs.

Page 1 Takeaways
1st column results
Tyler Spencer 2nd
Raymon Ornelas 4th
Loyola 7, 16, 18, 22, 30
2nd column results
Moises Rendon 43rd- Our "fifth man" is Loyola's 12th, today.
Loyola 36, 38, 39, 40, 41, 42, 45, 48
6th man- Lieberman 112

Biggest takeaway, we're not as deep as we think. Loyola is scary deep, but if we put on the performance that we need to, when it matters most, we can beat them. Think Thanksgiving. We're putting in some quality work on our own turf, and 5:30 am practices are making us tougher. Think of the sacrifice that you're putting in. We're a good team because we have two consistently low pegs. We need guys to consistently perform and mentally peak themselves for an all-out performance at the state meet. Consistently showcasing our strength at certain meets (Portland, I.E., League Finals, and CIF Finals) is going to be important in the event that we want to be considered for an at-large NXN spot.
Mt. Carmel Invitational- Coach Cummings
2005 Results
2006 Results
Blake Harris- Tucker Woods Comparison- Goals and Improvement
22:37 Tucker Woods
2012 Rosemead
2013 Rosemead
2014 Rosemead

Riverside showcase 9/2/17

Results
Top 10 Guys
1. Ornelas 10:53.2
2. Chavez 11:09.3
3. Sahagun 11:11.2
4. Rendon 11:15.4
5. M. Lieberman 11:38.6
6. Sainz 11:44.1
7. Richards 11:46.4
8. A. Lieberman 12:09.1
9. Potts 12:10.1
10. Lopez 12:14.2
Rios 12:14.9
DNR Tyler Spencer
Top 10 Girls
1. Barron 13:24.7
2. Rippe 13:50.3
3. Camargo 14:52.5 
4. Pena 15:01.6
5. Irebe 15:08.6
6. Hernandez 15:09.5
7. Salcedo 15:23.2
8. Rocha B. 15:48.5
9. Haro 16:06.6
​10. Ibarra 16:08.4
Dinco 16:11.1
DNR Jasmine Walker
DNR Aily Camacho
Kick of the week: ​
​Jerrick Sapino has got some wheels! Learn to pace yourself better.
​Don't save all that energy for the finish.
​"It's better to be a fading 3rd place than a charging 10th"

Boys:
The importance of the 5th man:
JV 2nd place 50th place,
F/S 2nd place 47th place
Raymon won his race.
Tony/Michael/Ricardo went 1-2-3 in their race.

​Girls:
F/S Girls are Champions! 5th woman 34th place!
Rippe won her race.
Paloma finished 5th place in the varsity race.

ncaa
Scholarship info

Goals

Scholarship info
Specific
Measurable
Actionable
Realistic
Timely
Evaluate
Re-assess

The key is "REALISTIC"

the importance of Recovery days

“I still think the premise of you have to still listen to your body and allow it to recover is still really important. And so in the past, in order for me to really hit my strides days really fast and hit my workouts quality, it was important for me to make sure my easy days were easy. They were really just getting the blood flowing. If I ran 70 minutes at like a 7:00 pace, no problem. … So ideally, you could run 5:50 pace but if you’re not feeling easy doing that, then that’s not recovering. You still need to be able to focus on the days that matter. You’ve got to pick and choose your battles …”
– Nick Willis giving some free coaching advice about keeping your easy days easy to make sure you recover for the hard ones.
Your Brain on Excercise
Comparison
Coaching Tips Thread

ncaa results

NCAA Results Hub
Results

The Week that was

July 2017

pre-race nerves

Grant Fisher Interview
Discomfort is your best friend. 
Let's Run Crew
Malcolm Gladwell Interview
Donovan Brazier Interview
Here Comes Columbia!
Top 100m times & doping
Take more risks just for the hell of it.
I don't mean bungee jumping or robbing a liquor store. I mean talking to people you don't know, or calling customer service to ask for refund on a disappointing product, approaching someone you think is cute to start a conversation, or take a class in something you love but know little about. In all these situations there's the chance you will be shut down or even publicly embarrassed. But you will get used to small disappointments and it will embolden you to take bigger risks in the future. Plus, you will be surprised how often things actually work out for the better. Going into a situation thinking you're doing just for the experience takes a lot of the pressure off, too, and helps get positive results.

They Stole It In the Biggest Upset in NCAA History
“They’re either going to steal it or they’re going to BLOW UP spectacularly.”
​ – Oregon coach Maurica Powell on her team going out hard at NCAAs. The #12 Ducks held on to win NCAAs by one point and became the first team outside of the top 4 to win NCAAs since records started being kept 21 years ago.

CA State meet

All-Time Woodward
Runnerspace Coverage
Why I sucked in College
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