General Information

Friday, June 14 2019


California Grizzlies Running Club (just below CYO information) 

 

CYO X-C Team Information 

         OLG & Transfiguration 

—CROSS-COUNTRY PRACTICE—  

At Lake Chabot 

Sunday thru Friday 5:00–6:00 PM (But no practice on meet days)

SUNDAY PRACTICE: Because Lake Chabot is very crowded on Sundays I have decided to limit Sunday practices to just 4th graders & above. Anyone younger than 4th grade must be accompanied by a parent or guardian at ALL times if they would also like to participate in Sunday practices. 

Cross-Country is Open to All Grades (K–8) 

Boys & Girls 

Grades K–2 Division: ½ mile race distance 

Grades 3-5 Division: 1 mile race distance 

Grades 6–8 Division: 1 mile race distance 

Grades K-2: Must attend at least 1 practice each week 

Grades 3–5: Must attend at least 2 practices each week 

Grades 6–8: Must attend at least 3 practices each week 

5 Meets (1st = 9/20 & 5th = 10/18)

PRICE $$$ — The fee has not been determined yet but it should be low (perhaps $50).

 

 

CYO Registration Requirements

 

1. Copy of a Birth Certificate

 

2. Copy of parish boundary map with your home marked on the map (this is the Transfiguration boundary map; if you live in Castro Valley but you are not in the Transfiguration boundary zone, then you live in the OLG boundary zone).

        AND Copy of a utility bill for proof of residency

        OR Enrollment in CCD at Transfiguration or OLG

 

3. Filled out CYO Registration Card

 

4. Signed Diocese of Oakland (X-C) Track Release Form

(we use this form for cross-country as well as for track & field)

 

5. Signed CYO Code of Conduct Form

 

6. Signed CYO Concussion Information Form

 

7. FEE $$$— Exact price has yet to be determined (but it should be fairly low; perhaps $50). When I find out I will let you know.

 

8. After completing all forms, STAPLE ALL FORMS TOGETHER & BRING TO PRACTICE. 

 

— CYO RACE SCHEDULE — 

All meets begin at 5:30 except for the last meet (the Diocesan Championship) which begins at 5:00 sharp!!! Arrive at all meets 30 minutes before they begin.

#1 — Fri, 9/20 — Crown Beach in Alameda 

#2 — Thur, 9/27 — Joaquin Miller Park in Oakland 

#3 — Fri, 10/4 — Garin Park in Hayward (relay meet) 

#4 — Fri, 10/11 — Joaquin Miller Park in Oakland 

#5 — Fri, 10/18 — Crown Beach in Alameda (early start = 5:00!) 

 

—  END OF CYO SECTION  —  

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California Grizzlies Running Club

— Mike Exton, the coach for the team, is a retired public school teacher who has been involved with cross-country and track & field for the last 55 years (since he was 8 years old). Many of his runners have qualified and run in the National Championships. Several boys & girls have made All-American (top 25 in the USA) while 2 runners won the Nationals. These 2 runners also set national records as the fastest runners ever in the history of the USA. One runner even raced in the World Championships (in Ireland) as part of America’s National Under 20 Cross-Country team. Coach Exton has also coached a California High School State Champion on three different occasions and a 3rd place finisher twice. Altogether, his runners have won 9 national championships and 3 California HS state championships, as well as set 5 national age group records. Finally, in 2018, nearly 90% of the members of the California Grizzlies Running Club qualified & ran in the USA Junior Olympics Cross-Country NATIONAL Championships. 

 

ELIGIBILITY 

This running club is primarily for boys & girls from 4th–12th grade. In order to join our club each athlete must be able to run 2 miles without stopping or walking. Runners below 4th grade who are also able to run 2 miles without stopping or walking may be given special permission to join. All runners are expected to attend at least 3 or 4 of our 6 practices each week. Finally, please do not plan any extended vacations (of more than 2 or 3 days) in close proximity to our championship meets which occur between the end of October and the beginning of December during the cross-country season. Therefore, please do not plan any extended vacations (of more than 2 or 3 days) during the Thanksgiving break (as this occurs shortly before the National X-C J.O. Championship meet). 

 

CLUB FEE:  $5/week  or  $8/week  or  $15/week 

The club fee is $15/week IF you attend at least 3 practices during the week, otherwise there is an additional charge for attending less than 3 practices in a week. But IF you train in Altra Escalante Running Shoes (or the Altra Kids' One Jr running shoes, or the Topo ST-2/ST-3 running shoes) the price is only $8/week (instead of $15/week). And if you train in Altra Escalante Running Shoes (or the Altra Kids' One Jr running shoes, or the Topo ST-2/ST-3 running shoes) AND race in Kilkenny XC Racing Shoes (or a pair of very similar XC Racing Shoes) the price drops to just $5/week. But once again, these prices ($15/week, or $8/week, or $5/week) are only for those who attend at least 3 practices each week. And if you would like to purchase these shoes, I sell the Altra Escalante training shoes for $125, and the Saucony Kilkenny XC racing shoes for $50. 

 

PRACTICE REQUIREMENTS:  Everyone is expected to attend at least 3 practices each week, therefore I charge an additional fee for those who practice less than 3 times in any given week. The additional fee for missed practices is as follows: $5 extra for attending just 2 practices during a particular week, $10 extra for attending just 1 practice during a particular week, and $15 extra for not attending any practices in any given week.  

 

TRAINING SHOES: Training in very good running shoes is extremely important, but unfortunately many people train in unsatisfactory shoes. Therefore, I highly recommend everyone train in Altra Escalante running shoes, as these are much better than almost all other training shoes. I sell these for $125 if you don’t have them already. But the Altra Kids' One Jr running shoes (which come in sizes 1 thru 6 and only cost $60) are a good alternative to the Altra Escalante (although they aren't quite as good as the Altra Escalante). 

 

RACING SHOES: For cross-country races everyone should race in Saucony Kilkenny X-C Racing Shoes (I sell these for $50 if you don’t have them already) OR some other type of very similar Cross-Country racing shoe. Cross-country racing shoes can also be used for track races (although many runners prefer spiked track shoes for track races). 

 

If interested in joining our club, please email Coach Exton at: 

     RunningCoach@USA.com

 

 

CASTRO VALLEY PRACTICE SCHEDULE  

(Main Entrance Parking Lot off of Lake Chabot Rd.)   

Sunday thru Friday = 5 PM–6 PM = Lake Chabot 

There is a parking fee to park in the parking lot at Lake Chabot. But you can always park on the street (Lake Chabot Road) and just walk in. You can go here if you want to buy a yearly pass (good for 365 days) which is good for all of the East Bay Regional Parks:

https://www.regionalparksfoundation.org/join/benefits 

 

 

— 2019 Cross-Country RACING Schedule —  

Here is the Junior Olympic racing schedule for this fall. But unfortunately not all the information listed is accurate. For instance, the NATIONAL meet is on Saturday (& not Sunday) and it should be on December 14th (not Dec. 7th). So please continue to go back to this link later in the season, as it will eventually be updated with more accurate information. Also, we will probably be competing in other races besides those listed in the link below. Once these other races are finalized I will post them here. 

Race Schedule: 

https://www.pausatf.org/youth/usatf-pacific-youth-cross-country-schedule-with-results/

 

 

Instructions for running in the Junior Olympics   

All runners must become a member of USATF in order to compete in the Junior Olympic Races. 

So, IF you are not already a member of USATF, you must do the following: 

 

STEP 1 — Register as a member of USATF  

HERE IS THE LINK TO REGISTER AS A MEMBER OF USATF (cost = $20): 

https://www.usatf.org/membership/application/index.asp  

When signing up to become a member of USA T&F online, do NOT register as part of a team. Instead, register as an “Individual Member.” Then on the application it will say “Club Number.” Do NOT put a club number, instead leave the club number blank. 

After you get your membership number, immediately send in your Birth Certificate. 

 

STEP 2 — Send in Birth Certificate (after you receive your USATF membership number) 

To have an athlete’s birth date verified, email a copy of the athlete’s birth certificate with the athlete’s USATF number and name to Heike Mansoor:  heikemansoor@aol.com   
Include athlete’s name & USATF membership # on the document & in the subject line. After verification, all birth certificates will be shredded. 

Most races have an entry fee of about $7.00 (but the championship meets are about $10.00).

 

Additional Information for Junior Olympics:

 https://www.pausatf.org/youth/  

 

Contact Information for Junior Olympics:

 https://www.pausatf.org/pausatf-contacts/

 

 

—  VERY EXCITING  RACE  VIDEOS  — 

Awesome 15 Second Video of X-C Race Thru Lake:  

https://twitter.com/milesplit/status/1046835756000374784

 

Women’s Steeplechase at 2017 World T&F Championships: 

http://www.nbcsports.com/video/2017-iaaf-worlds-emma-coburn-wins-gold-steeplechase-breaks-us-record?ls=social-vid

http://www.letsrun.com/news/2017/08/watch-emma-coburn-courtney-frerichs-stun-world-go-1-2-womens-steeplecase-2017-world-track-field-champs-video/ 

https://www.youtube.com/watch?v=1Sq42JpVNRg 

 

Dave Wottle in the 800 final at the 1972 Olympics:  

https://www.youtube.com/watch?v=kqb1W4qpaTg 

 

Jim Ryun Vs Marty Liquori in the 1971 Dream Mile:   

1971 Dream Mile (Jim Ryun & Marty Liquori…) 

https://www.youtube.com/watch?v=mEV3utanpsA 

https://www.youtube.com/watch?v=MITY5bNSNXA 

https://www.youtube.com/watch?v=Sup-ZmlhAPc 

  

Galen Rupp Runs 2:06 Marathon in Prague:

https://www.youtube.com/watch?v=JkUR4Kapt84&sns=fb 

 

2004 NCAA X-C Men’s Championship Race: 

https://www.flotrack.org/video/6012051 

 

HSInvitational X-C Video:  

https://www.youtube.com/watch?v=V-7Jyimf454&feature=youtu.be 

 

 

          RECOMMENDED  SHOES  for TRAINING  

 Altra Escalante (My Top Choice!)   Zero Drop!    8 oz    24mm–Stackl   Neutral, natural-style running shoes;   

$130     Transports in Oakland has these.  https://www.altrarunning.com 

 

Altra Kids' One Jr  Neutral, natural-style running shoes in sizes 1 thru 6.  ONLY $60 

https://www.altrarunning.com/shop/lifestyle-shop-women-shoes-lifestyle/one-jr-al0a4623#hero=0 

 

 

          RECOMMENDED  SHOES  for X-C RACES     

Altra Vanish XC Racing Shoes (5 oz) = $80 (Great for dirt/grass, but can also be worn on concrete/asphalt) 

 

Vanish XC (Men’s) $80 — Size 7-15

Black/Gold (white)    Gold/Black    Blue (white)    Red/White (black)

https://www.altrarunning.com/shop/men-39%3Bs-vanish-xc-alm1912x?variationId=012#hero=0

 

Vanish XC (Women’s) $80 — Size 5.5–12 (Men's equivalent of 4-10.5)

Black/Gold (white)    Gold/Black    Blue (white)    Red/White (black)

https://www.altrarunning.com/shop/women-39%3Bs-vanish-xc-alw1912x?variationId=012#hero=0

 

Saucony Killkenny X-C Racing Flats (5.5 oz) = $55 (Very good for all surfaces) 

 

Spiked Shoes (Only for dirt/grass surfaces; NO concrete or asphalt)  

Altra Golden Spike $90 — All are in Men’s Sizes 4-15 (Women’s equivalent of 5.5-16.5) 

Gold/Blue (or Gold/Pink/Green)

https://www.altrarunning.com/shop/trail-shop-women-shoes-trail/golden-spike-al0a3621?variationId=340#hero=0

 

Brooks Mach 18 Spikeless = 4.5 oz = $90

(Great for dirt/grass surfaces when you aren't allowed to use spiked shoes; NO concrete or asphalt) 

 

          RECOMMENDED  SHOES  for ROAD RACES  

Altra Vanish:  Zero Drop! Extremely light (only 4 oz)!!!  

14mm–Stack;   $100
Most people use these for road races & for extremely fast short workouts. Very similar to the Topo ST-2 (down below) but even lighter!

Neutral, natural-style running shoes. These shoes need to be ordered.   https://www.altrarunning.com    

 

Topo ST-2 or ST-3     6.5 oz    Heel to toe drop = 0        $90      16mm-Stack  

These shoes are good for runners who like to train in super light & extremely natural-style running shoes. 

These shoes are extremely neutral & natural-style running shoes. These shoes are light enough to race in. 
Transports in Oakland has these shoes. 
https://www.youtube.com/watch?v=V3zJArbhSGE   

https://www.topoathletic.com/mens-st-2?color=34  

 

If you mention that you are on a running club you will usually get a 10% discount at most running stores.  

 

END OF CALIFORNIA GRIZZLIES SECTION 

 

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     CYO Cross-Country 

             (OLG & Transfiguration) 

 

CYO X-C Team Information

—CROSS-COUNTRY PRACTICE—  

At Lake Chabot 

Sunday thru Friday 5:00–6:00 PM (But no practice on meet days)

SUNDAY PRACTICE: Because Lake Chabot is very crowded on Sundays I have decided to limit Sunday practices to just 4th graders & above. Anyone younger than 4th grade must be accompanied by a parent or guardian at ALL times if they would also like to participate in Sunday practices. 

Cross-Country is Open to All Grades (K–8) 

Boys & Girls 

Grades K–2 Division: ½ mile race distance 

Grades 3-5 Division: 1 mile race distance 

Grades 6–8 Division: 1 mile race distance 

Grades K-2: Must attend at least 1 practice each week 

Grades 3–5: Must attend at least 2 practices each week 

Grades 6–8: Must attend at least 3 practices each week 

5 Meets (1st Meet = 9/20 & 5th meet = 10/18) 

PRICE $$$ — The fee has not been determined yet but it should be low (perhaps $50).

 

 

CYO Registration Requirements

 

1. Copy of a Birth Certificate

 

2. Copy of parish boundary map with your home marked on the map (this is the Transfiguration boundary map; if you live in Castro Valley but you are not in the Transfiguration boundary zone, then you live in the OLG boundary zone).

        AND Copy of a utility bill for proof of residency

        OR Enrollment in CCD at Transfiguration or OLG

 

3. Filled out CYO Registration Card

 

4. Signed Diocese of Oakland (X-C) Track Release Form

(we use this form for cross-country as well as for track & field)

 

5. Signed CYO Code of Conduct Form

 

6. Signed CYO Concussion Information Form

 

7. FEE $$$— Exact price has yet to be determined (but it should be fairly low; perhaps $50). When I find out I will let you know.

 

8. After completing all forms, STAPLE ALL FORMS TOGETHER & BRING TO PRACTICE. 

 

 

— CYO RACE SCHEDULE — 

All meets begin at 5:30 except for the last meet (the Diocesan Championship) which begins at 5:00 sharp!!! Arrive at all meets 30 minutes before they begin.

#1 — Fri, 9/20 — Crown Beach in Alameda 

#2 — Thur, 9/27 — Joaquin Miller Park in Oakland 

#3 — Fri, 10/4 — Garin Park in Hayward (relay meet) 

#4 — Fri, 10/11 — Joaquin Miller Park in Oakland 

#5 — Fri, 10/18 — Crown Beach in Alameda (early start = 5:00!)