Friday, September 28, 2012

Training Sept 22 - 27

After the South Bay meet I told everyone to get some easy miles in over the weekend which most did. Monday I planned a set of hill reps at Pomona but most of our runners were sore from the race which kind of surprised me. In retrospect, however, it was probably because the South Bay course consists of a lot of soft grass running.... easy on the legs but if you're not used to  racing on it will have after-effects. Actually this bodes well for the kids going to Stanford this weekend because the entire route is on the Stanford golf course. LOTS of soft grass there. After the first set I cut the rest of the planned session

Two miles easy plus 8 fast runs up the Pomona Park hill from the sidewalk to Maria.... about 280 meters.
Recovery was walk down Maria (steep downhill) and jog back to start.
That was enough for Monday.

Tuesday "recovery"
4 Miles (varsity) plus 8 x 20 second fast race strides at Spreckels plus  core session.

Run to Tidelands for warmup then after dymamics etc, we did a tempo run.
Varsity ran twice around the park on grass (thinking of Stanford) then back under the bridge to 6th... distance was two miles. Others did one lap then back to 6th. Walk up 6th to Spreckels, 5 x 100 meter strides and core session.

Those racing at Saints on Friday just ran to Sunset park did dynamic stretching and ran/walked back to school. Those running at Stanford on Saturday (Girls Varsity) went to Sunset like the others but continued on to finish a 4 mile easy run after dynamics.

Wednesday, September 26, 2012

Saints Small School Meet this Friday (Revised)

Here's a little info about the Saints Small School meet this Friday (revised).
Basically it's a meet for Schools with an enrollment of 1500 or smaller but it usually turns out to be mostly a preview of the D4 CIF competition. This year, because a couple of strong D4 schools have moved down to D5, it'll be a good indication of that division as well... maybe even more so. There are only 4 races starting with the girl's JV race at 3pm with races following every 25 minutes.

3pm Girls' JV
3:25 Boys' JV
3:50 Girls' Varsity
4:15 Boys' Varsity

All divisions (3,4,5) are run at the same time with the team results sorted out on the spot by Computer.
The D4 schools attending are:
Army-Navy Academy
Health Sciences High and Middle College
High Tech High (North County)
High Tech High (Chula Vista)

High Tech High (San Diego)
Mater Dei

Here is a full list of the schools entered.

My 2nd call for drivers hit the jackpot so now we have rides for everyone.
At 1:30 the following parents will drive (I'll also have a 9 passenger van).
Caryn Clausen (can take 5)
Leslie Angelino (can take 4)
Mariko Tortolero (can take 6)
Katie Lindeman? (Can take 4)
Steve Loefflers (can take 5)

This is enough drivers to transport kids to the 1st three races (see below).
Also Greg Cooper will be driving Minnie after school around 2:30 so if some kids want to leave later he can take a few more. Around the same time  Kelly De Laurentis will be driving Kingston; JB's mom can take JB and a couple more; Carlos' mom can take 5.... so the boys Varsity can all leave at 2:30 if they want. If not there will be room at 1:30.
Coming back there are plenty of seats available.

Here are the races I currently have everyone in (revised):

3:00 JV Girls 2.75 Miles

Olivia Angelino
Daly Brister   
Catherine Clausen      
Heather DeNagy 
Elliette Dudley
Samantha Duncan
Daniella Fernandez     
Lindsay Garner 
Erica Keamy    
Kristin Lindeman       
Kendall Reeder 
Niki Simon     
Kristina Thomas

3:25 JV Boys 3.04 Miles
Nathan Berge   
Sam Davies     
Sean Franks    
Robert Garner  
Aaron Loeffler 
Caleb Woodson 

 3:50 Varsity Girls 2.75 Miles

Irlanda Goulding
Erica Neff
Lauren Rocheleau
Maegan Sutton
Vanessa Tortolero
Minnie Chappell

4:15 Varsity Boys 3.04 Miles

This is the only local invite where we're allowed to run more than 7 on Varsity.
Jacob Blauser
Trevor Boyd    
Weston Breay   
Kingston De Laurentis  
Chris Leary    
Jason Vance    
Ben White   
Ryan Herrmann     
Brett McKim    
Carlos Montes
Jason Leary

 Location and the course
The course is the CIF course we'll be running at the CIF finals, the location, of course, is Morley Field. In essence this is the same course that we would have run at Mt. Carmel if the course were not shortened. Just the finish line changes a little bit.
Below are maps of the Mt. Carmel courses for boys and girls
Girls Course

Boys Course

Directions to the course

Please let me know ASAP if you can drive, and/or if you can't make it.
Coach Green

Sunday, September 23, 2012

Photos from South Bay Invite

I uploaded photos from the South Bay Invite Here...

See the top of the proof sheet to upload your own photos and videos from this race.

-Coach Green

Saturday, September 22, 2012

South Bay Results

South Bay Results
Good outing yesterday at South Bay. A lot of the new runners on the team finally got to run in a real meet and the "old hands" performed quite well, I think.
You  can find the results in several places.
They're linked to Track Magazine

They're also on

If you go to our School Page on you can filter just the Coronado results.

Here is what you'd get:

Taking this a step further here are the combined results for just Coronado Girls
Place TmPl First Name   Last Name       Gr  Time  Pace 
===== ==== ============ =============== == ==============
    1    1 Aeron        Yim             10  16:21  6:33
    2    2 Rachel       Steffen         11  16:26  6:35
    3    3 Hannah       Downey          10  16:42  6:41
    4    4 Brooke       Pierson         11  17:20  6:56
    5    5 Brooke       Hendricks       12  17:45  7:06
    6    6 Irlanda      Goulding        10  18:10  7:16
    7    7 Vanessa      Tortolero       11  18:27  7:23
    8      Erica        Neff            10  18:41  7:29
    9      Lauren       Rocheleau       10  19:01  7:37
   10      Maegan       Sutton          9   20:09  8:04
   11      Minnie       Chappell        9   20:13  8:06
   12      Lindsay      Garner          12  21:05  8:26
   13      Katie        Brooks          11  21:07  8:27
   14      Olivia       Angelino        10  21:51  8:45
   15      Kendall      Reeder          11  21:53  8:45
   16      Kristina     Thomas          12  21:54  8:46
   17      Daly         Brister         9   22:03  8:50
   18      Heather      DeNagy          9   22:05  8:50
   19      Niki         Simon           9   22:35  9:02
   20      Catherine    Clausen         11  28:03 11:14 

Here are the combined results for just Coronado Boys
Place TmPl First Name   Last Name       Gr  Time  Pace 
===== ==== ============ =============== == ============
    1    1 Chris        Leary           11  17:32  5:39
    2    2 Kingston     De Laurentis    11  18:29  5:57
    3    3 Ben          White           10  19:17  6:13
    4    4 Jason        Vance           12  19:19  6:14
    5    5 Weston       Breay           12  19:22  6:14
    6    6 Jacob        Blauser         9   19:27  6:16
    7    7 Trevor       Boyd            11  19:42  6:21
    8      Jason        Leary           9   20:18  6:32
    9      Morgan       Laughlin        11  20:52  6:43
   10      Aaron        Loeffler        10  20:53  6:44
   11      Caleb        Woodson         9   21:01  6:46
   12      Nathan       Berge           12  21:15  6:51
   13      Sean         Franks          12  22:02  7:06
   14      Brett        McKim           10  22:23  7:13
   15      Robert       Garner          9   23:01  7:25
   16      Sam          Davies          9   23:45  7:39
   17      Jarrett      Olmialowski     9   24:55  8:01

As a Team the Girls placed 5th overall in both the girls' varsity and in the computer combined overall results. We were the top Division 4 team.

              Combined JV and Varsity Girls Races

  1.    77  Otay Ranch           D1
  2.    85  San Pasqual          D1
  3.   138  Monte Vista          D3
  4.   139  Bonita Vista         D2
  5.   158  Coronado             D4
  6.   163  Point Loma           D2
  7.   175  El Capitan           D3
  8.   203  Valley Center        D3
  9.   254  Granite Hills        D1
 10.   281  San Diego            D1
 11.   304  West Hills           D2
 12.   347  Francis Parker       D5
 13.   366  Grossmont            D1
 14.   370  Sweetwater           D1
 15.   443  Valhalla             D2
 16.   443  Hilltop              D2
 17.   475  Our Lady of Peace    D3
 18.   478  Montgomery           D3
 19.   485  Olympian             D2
 20.   605  El Cajon Valley      D2
 21.   646  Oceanside            D2
 22.   664  Mater Dei Catholic   D4
 23.   664  Santana              D3
 24.   727  Mar Vista            D3
 25.   764  Southwest (SD)       D3
 26.   860  High Tech (CV)       D4

As a Team the Boys placed 14th overall in computer combined overall results. Like the girls, we were the top Division 4 team.

JV, Varsity, and F/S Combined Boys' races

  1.    68  San Pasqual    D1   
  2.   105  Valley Center  D3    
  3.   128  Otay Ranch     D1     
  4.   129  Point Loma     D2      
  5.   130  Sweetwater     D1     
  6.   134  El Capitan     D3       
  7.   224  St Augustine   D3      
  8.   229  Bonita Vista   D2      
  9.   246  San Diego      D1        
 10.   268  West Hills     D2      
 11.   271  Monte Vista    D3      
 12.   340  Francis Parker D5     
 13.   381  Granite Hills  D1     
 14.   480  Coronado       D4     
 15.   493  Grossmont      D1      
 16.   521  Santana        D3        
 17.   540  Olympian       D3     
 18.   570  Mar Vista      D3      
 19.   572  Hilltop        D2     
 20.   577  Valhalla       D2     
 21.   580  Horizon        D5     
 22.   583  Oceanside      D2     
 23.   634  Southwest (SD) D3     
 24.   642  Montgomery     D3     
 25.   718  Santa Fe Christian  D5 
 26.   740  Mater Dei Catholic  D4
 27.   796  High Tech (CV)  D4    
 28.   903  San Ysidro      D2  

Thursday, September 20, 2012

South Bay Invite

Friday's meet is at Rohr Park in Chula Vista.
We'll have a bus to get there for the early races but you'll have to arrange your own rides back.
 Early out tomorrow is 1:33, bus at 1:45.
Here's a link to the Google Map of the area that'll take you right to parking lot  "B" from the top of the Coronado Bridge

Here are a couple of maps of the course..
Boys run 5k Girls run 2.5 miles.

Below is a little map showing where I'll set-up camp.
The "B" is parking lot "B" on the Google Map.
The X is where the race packets, Trophies, Computer, etc are... under a stationary canopy.
The Circled area is where we we'll set-up, under that tree hopefully ...  if we get there in time that is.

I sent this out earlier but here are the times and some of the kids in the races (not exactly current).

3:30  2.5 Mile Girls Junior Varsity
Daly Brister            9
Katie Brooks            11
Minnie Chappell         9
Heather DeNagy          9
Samantha Duncan         9
Irlanda Goulding        10
Corinne Lennard         12
Kristin Lindeman        11
Erica Neff              10
Kendall Reeder          11
Lauren Rocheleau        10
Niki Simon              9
Maegan Sutton           9
Kristina Thomas         12

4:10 3.1 Mile Boys Frosh/Soph

Jacob Blauser           9
Sam Davies              9
Robert Garner           9
Jason Leary             9
Brett McKim             10
Ben White               10

2.5 Mile Girls  Varsity - 4:40 PM
Hannah Downey           10
Brooke Hendricks        12
Brooke Pierson          11
Rachel Steffen          11
Vanessa Tortolero       11
Elise Umansky           12
Aeron Yim               10

5:10 3.1 Mile Boys Varsity

Trevor Boyd             11
Weston Breay            12
Kingston De Laurentis   11
Chris Leary             11
Jason Vance             12

5:40 3.1 Mile Boys Junior Varsity

Nathan Berge            12
Sean Franks             12
Morgan Laughlin         11
Aaron Loeffler          10
Caleb Woodson           9

Wednesday, September 19, 2012

Workouts for the week of Sept 17 - 21

 Workouts for the week of Sept 17 - 21

After the Mt. Carmel meet on Saturday I didn't want another quality day so soon so on Monday we did our distance day.

At Tidelands we did an Oregon-system inspired race-simulation like this (see map below):
800 meters at race pace starting at the beginning of the 1000 meter course.
Without stopping or jogging run a slower pace for a lap them back to the 1000 meter start (about 920 m)
800 meters are race pace
The slower lap
800 meters at race pace.

Then we did 10 x 100 fast strides and core.

Basically a recovery day 4-6 miles

Thursday we'll just warm-up and Friday we have the South Bay Invite.

-Coach Green

Friday, September 14, 2012

Mt. Carmel Saturday 15 Sept

Mt. Carmel Invite

For those going to Mt. Carmel, it's going to be very hot, so hydrate TODAY. I'll have plenty of RO water there.

Parking, transportation, and our "camp"

There are nearly 4500 runners signed up in the 16 races for tomorrow so parking could be a bit of a problem. The races, however, are distributed throughout the day so there will be people moving in and out. Still I'd get there, at the very least, an hour before your race. I'll be among the first people there in the morning because I need to set-up the computers and finish-line. Getting there early has the advantage of being able to pick a good spot for our "camp." I choose approximately the same spot each year... see map below. Since I'll be by myself in the morning I'll leave the water, ground covers and canopy's there to be set up when enough people arrive.

Coronado "camp" location for Mt. Carmel

There's a link to the entries at the top of the San Diego Track Magazine Message Board
Runners are responsible for their own transportation for this one.

Schedule (girls run 2.7 miles, boys run 2.95 miles)

Here is the schedule and who is running in which race.

11:55 Frosh Girls
 We have no freshmen girls running.

12:20 Frosh Boys
JB, Patrick, Sam, Robert, Jason Leary

12:45 Soph Girls
Hannah, Irlanda, Lauren, Aeron

1:10 Soph Boys
Aaron, Brett, Ben

1:35 Junior Girls
Kristin, Brooke Pierson, Rachel, Vanessa, Erica Keamy

2:00 Junior Boys
Trevor, Chris

2:25 Senior Girls
Lindsay, Brooke Hendricks, Corrine, Kristina, Elise

2:50 Senior Boys
Weston, Ryan, Carlos, Jason Vance

Directions... 5 to Pershing then left on Upas .. look for parking. 
Here's a Google map.

Maps of the courses:
Girls Map

Boys Map

 -Coach Green: cell 619-869-6873

Thursday, September 13, 2012

Workouts Sept 8 - 12

Hopefully everyone got a long run in either on the 8th or 9th (Saturday or Sunday). This week we worked a little harder M-W because of the Mt. Carmel Invite coming up on Saturday.
We went to Morley Field where we ran the 1st mile  of the city course plus a tad more as a warm-up. Then after dynamic stretching we did strides down to the bottom of where the dog loop path crosses Florida. This is the beginning of what we call the "Big Hill." It starts out very steep, goes through the dog loop past the pool, and all the way up to the top of the CIF hill... about 1114 meters.
The "Big Hill" at Morley Field

This was run twice (jogged down) followed by 5 sets of the Short Hill Rep and Core.
As always we went by time run so not everyone ran all the way to the top.

Those that went to Morley on Monday ran basically recovery but with 2 x 4 minute pickups on the way.
Those that didn't get to Morley ran to Sunset as a warmup, did the dynamics, etc., then ran a short route to Pomona Park where they ran 5 x 160 meter hill reps from the Pomona Ave. Sidewalk, across the park grass to Adella Ave... see picture below.

160 meter Pomona Park Grassy Hill Rep

We went to Tidelands park and ran a 1000 - 800 - 600 - 400 ladder at race pace with about 3-3.5 minute rests, as well as core.

Tuesday, September 11, 2012

Stanford Invite

Stanford Invitational on September 29th
This year’s Stanford Trip is still open to any boys who want to go, but time is running out to register.
I have reserved both a boy’s and girl’s varsity team (7 runners each). The girls’ team is full but no boys have yet indicated that they definitely are going.…. Probably because only the girls’ trip was really promoted by John Downey.
However, there’s still time to put together a boys’ team, or at least a few boy runners.  We’ve done this trip now for the past 2 years. Most fly in to the San Jose airport (or San Francisco or Oakland) on Friday morning  and visit the Stanford Campus as a group during the day.  We stay at the Sheraton Sunnyvale where we have a group rate of $89 reserved up until September 13 .. This Thursday.  The girls’ team, their families, and I have now reserved rooms there.   There’s still time to put together a boys’ team or at least a few boy runners but I need to know by this Thursday because, after that, I’m going to finalize our entries.  We’ve done this trip now for the past 2 years.
 Please understand that this is not a school chaperoned event and we are able to participate as a team only because each runner travels with their family.  To book a room(s) at the Sheraton Sunnyvale call 800-325-3535 by the 13th and mention the “Coronado Cross Country” group rate. I did this today and there was no problem. Airfare via Southwest is CURRENTLY around $70 each way (depending on when you return.)
The girls and parent(s) so far going this year are:
Ashley Engelman
Brooke Pierson
Brooke Hendricks
Rachel Steffen
Aeron Yim
Hannah Downey
Elise Umansky

Here are a few photos of our two previous trips”
Last year 


If you plan to make the trip please let both John Downey and I know.
John’s email address is:

Here is the high school info about the meet:

Here is the Stanford Website:

Here is the current availability of races.... D-IV girls was the 1st to fill followed by D-IV boys. We waited too long last year
and wound up running the D-I races. This year we registered on the first day. After Thursday, however I'm going to release
the D-IV boys slots we won't be using... Coach Green