12 advance out of Monday’s morning session in Beijing. Click.
Hart sophomore Sophia Pearson was the top high school female at the College of the Canyons Summer Series Finale, covering the 3-mile course in 18:27.8. Video.
MileSplit: The pros and cons of Sweepstakes races at California State XC meet
Is salad overrated? Story. ...Substitute spinach and kale?
NYT: No, You Do Not Have to Drink 8 Glasses of Water a Day
Monday night at World Championship story. ...Cheruiyot Wins Women's 10000m video ...Race hard through the finish. More.
Why Won't You Be My Neighbor?
Speed Bumps: Why It’s So Hard to Catch Cheaters in Track and Field
West Ranch Lakers video. ...OK, rest and recoveryias necessary.
For sale. Across the steet from our Victoria hotel. Details, photos, and video. About 1.5 million in U.S. dollars. Includes no back yard or decent landscape. Includes faux crystal glass driveway and weeds.
Farah wins. Video. Note sea of empty seats.
2015 COC Finals results.
Hidden dangers of dietary supplements
Deadspin trashes everyone.
Farah, Rupp, et al raced the 10,000 final tomorrow. Schedule
LAT: Why the time is right to re-examine the L.A. freeway.
The New Yorker: Most Popular Hiking Memoirs Don't Go The Distance. If well done, who cares? Recalls complaints that Thoreau was a fraud because he would leave his cabin to dine with mom and see his pals in town. Everything doesn't need to be documented on Strava, GPS, FB, DD...
Visitors to the San Gabriel Mountains can be forgiven if they see overflowing trash bins, broken marijuana pipes, graffiti and road kill and wonder what became of President Obama's vision for the wilderness. Story.
Santa Clarita and Eugene missed the cut for best towns in the US, but Iowa City and Port Angeles made the list. Link. Port Angeles is a long strip mall and a half-vacant downtown. Nice area and good weather. Doorstep to Olympic National Park and 90 minute ferry ride to Victoria. No decent bookstores, quality library, diverse restaurants, vineyards and breweries, college, orchestra, lovely churches and architecture. Or abundance of employment opportunities. Great town!
NYT: Train, Recover Like a U.S. Soccer Star
ESPN: How U.S. Heptathlete Chante McMillan Got That Body
Leaving now to run in nearby Beacon Hill Park. It's great. Central Park is good, but should be way-better. Runners could/should make it happen. Later, we walk the world-famous Buchart Gardens.
WSJ: Can U.S. Track and Field Finally Go the Distance?
Improve Your Uphill Running Form
What Running 100 Miles in the Snow Taught Me About Business
We like Drake Hougo. He runs cross country for Saugus, and acts on his own initiative, unafraid. There are Little Libraries all over the Northwest. Our old and haughty Saugus HOA would go ape if you stuck one on your front lawn.
Steve Magness: Why is our sport failing to protect clean athletes?-Thoughts on the IAAF doping news-
En route to Victoria.
What Every Doctor Should Know About Athletes
World Champs previews at Daily Relay and LetsRun.
“If I could go back and relive my life,” said Jon Krakauer, “I would never have climbed Everest." More. On doing tough stuff for the wrong reasons.
Allyson Felix is the most successful female athlete in World Championship history. More.
We're in Victoria! Took a ferry from Port Angeles, WA. According to one internet source, the most famous Port Angeles native ever was... Link. Also, probably, the most famous person ever from Granada Hills.
Mitch Albom: Is Sportsmanship Dead?
Rio: Dead in the Water?
My Brain: The All-Hands Meeting
From the Canyon Cross Country site, about The Beast on Saturday. Bro writes: The girls were impressive as 6 girls made the All Time List. Marisa Rodriguez set the school freshman record!
Only freshman, Andrew Mawhorter, made the boys list. In all 14 boys and 19 girls finished today's "Mandatory" workout. I'm disappointed that 14 boys and
6 girls missed the workout, and only 3 notified me that they couldn't be there.
Re track and field, some Brit asks: Are We Being Scammed?
PrepCalTrack: California Cross Country Master Schedule. ...A quick, possibly superficial, check indicates only Canyon, West Ranch, Hart, Canyons, and Master's have their 2015 schedule posted.
Q&A with Max King.
Buy this. One mile high. 45 minutes (the way you drive) from your Santa Clarita driveway.
Further thoughts on The Beast. We know it's not for everyone, blah, blah... But we noticed two of the best Foothill preps we've seen in the past 20 years are not in the top 25. And both of them ran the The Beast, as we saw them there several times, and have the photos to prove it. And we'll never forget one of the guys quit once, near the "The Rocky Place," about half way, because, he explained as he was heading back down, "My shoe laces keep coming undone."
As many as a third of the world's top track athletes admitted violating anti-doping rules, Story
Running Times: Strength Exercises for High School Runners
Canyon ran the Beast. Top 25 SCV prep list updated.
Blast from the past. SCR Track Meet Results, 6/22/07
I run a 100% effort every race. I never take an easy week but for various reasons I can never get to do all 6 weeks worth of races. I usually improve each week by 1-5 seconds. ...My motto is... "sprint the down hills and the start and run the uphills comfortably" without going into oxygen debt. This requires me to sprint the first 200 meters as the massive crowd crunches to a narrow gate or turn. I stay to the edge of the crowd and will go wide around them. The course will then narrow to about 8' wide and I am usually stuck in a large group that begins to slow down after the first 200 meter sprint. I use surges going through the crowd and a lot of bumping occurs. I get to mile 1 wasted at a near mile PR pace (usually 5:15) but the crowd has thinned. Running around the oak tree and to the crest of the uphill along the freeway is slow but then I put on the gas at full sprint along the freeway because it is downhill until I reach Killer Hill. I usually pass about 5 people. I jog up Killer Hill or sometimes walk and the same 5 people that I previously passed will then pass me. At the top of Killer Hill I am spent and want to quit but will jog until I reach the next oak tree. From here (just before mile 2) it is a complete reckless-abandoned sprint until I get to the track. I usually catch the same 5 people again and I am typically passed by 3 different runners. Once I reach the track, I am done and passed again by one or 2 people. My splits tend to look like this; 5:15, 6:45, 5:20. I know.... if I reserved the first mile, I could reduce my second mile time and improve my overall time. ~Kevin McSweeney
More than happy to give my 2 cents worth. To me, the strategy is no different than in any other race, no matter the distance. You can run your best possible time by running the fastest even pace that you can barely hold onto in the last half mile or so by using all of your racing mental toughness. The distance you need to barely hang onto the pace varies by the distance of the race, but I'd say it's the last 1/2 to 3/4 of a mile in a 3 mile or 5K race. Of course, the unusual thing about this race is all 3 miles are so different. However, what I've figured out about this course is the first mile is a perfect average of the other two. Therefore, to run your best possible time, your finishing mile pace should be almost identical to what you run the first mile in. For example, if your best possible time is 18 minutes, your first mile should be within a couple seconds of 6 minutes. In all of my best races on this course, this has held true. For example, in last year's final, I knew my best time that summer had been 20:59, the previous week. That's a 7 minute mile pace. I knew I couldn't go much faster than that, so my goal was to be a few seconds under 7 minutes on the first mile. I came by the mile mark in 6:57, which would be a 20:51 overall time at that pace. I finished in 20:48, meaning I got basically everything I could out of that race. ~Brian Frank
There are several things that must be done in order to succeed, in a person's own perspective, at a COC Cross Country race. The most important of these, I believe, is not about conditioning your body before a race, but how you prepare your mind for it. In the race, there will be several instances where your mind will start to mess with you by telling you that you should save your energy for the end or by saying that you should slow down because you're hurting. Keep in mind that the main purpose of a brain is to prevent harm being done to it's body, therefore it is perfectly normal to want to slow down during a race. The way I've always been able to overcome this challenge is to just simply stay FOCUSED. By staying focused, you allow your mind to remember why you're running the race in the first place [whether it's going for a PR or just staying healthy], and it will motivate you during the race. The last thing I would like to say is that there is no right answer to this question because different runners have different strategies/philosophies on races that might only work for them. So do not rely too heavily on the different strategies that are given to you. Well, that's all I could think of right now. Good luck to all of you. ~Anonymous
I have run my best
races on the COC course by mentally breaking it down
into 3 separate one mile segments or races, being that
the 3 miles are so different from one another, holding
back a bit in the first mile that rolls up and down,
then using the down hill at the first strech next to
the freeway to make some time, pulling back a bit
before freeway hill. Then regrouping oneself along the
ridge for the last mile kick tale effort down hill
onto the track.....then procede to grab knees at
finishline to compose yourself for pictures from that
Mclean guy. ~Scott Dall
My tips for COC:
1. Run the first mile strong but not all out. It should be at the average pace for the entire race.
2. Run every downhill (even the slight ones) as fast as possible. Survive the uphills (even the slight ones). You should be passing people on the downs, and getting passed on the ups.
3. The second mile should be about 30-45 seconds per mile slower than the first. Survive Killer Hill, but be the first to get going once you hit the top.
4. The last mile is all downhill. It should be 15-30 seconds faster than your first mile. Although it looks cool to sprint on the track, most of the gains are on the service road leading into the stadium.
5. The best of the best? Get someone that's faster than you (1-2 minutes) to pace you. This is especially important in the first mile where most people go out too fast. ~Steve Watanabe
COC is the only run that keeps me coming back year after year. The best way to survive it is to think of the past years. The memory of the kids I have ran with keeps me going. Even though the coarse has changed many times in the past 20 years, there are parts, "The Oak Tree, Killer Hill, the Switchbacks" ect. that I still remember.I can hear the cheers for, and from the the hundreds of young runners and their families.My own kids grew up on that coarse. Now it takes a much longer time to finish ,but the challenge of of the first thursday after the 4th of July will always keep me going back. I always have my music on, and a bottle of water Having a beer with Berry after the run helps me get to the end too. ~Elaine Bingham
It’s all in Mile 2. ...You need to have energy to burn in mile 2 so make sure you arrive at the dirt section in good shape. Push the up-hills and make up some time along the freeway section. Mile 3 is a “gime” mile, you just need enough left to stand up, and the downhill will do the work. ~Phil Howard
Cruise the first mile, push the middle mile, and enjoy the quick downhill third mile. Speaking as one of Gene Blankenship's former runners, crest the hills!!! If you don't crest the hill, the hill wins. During the last mile, be grateful that you're not running the old course. Just before you leave the dirt for the final stretch to the track, look up at the switchbacks to your right - that's part of the third mile of the old course. Be happy the course has changed, take advantage of the downhill, and go for it. (And then be sure to join us in the parking lot after the race.) ~Kristin Schranz
Run the course once before the race as a training run, then run it again for the race ~Darcel Pertusati
The track is near…..then I can have a beer.
The track is near…..then I can have a beer.
Repeat as needed throughout the race.