General Information

Friday, June 14 2019


2020  X-C  (8/1 – 12/12)      

 

— SCHEDULE FOR WEEK OF 9/28–10/4 — 

Practice: Tuesday (9/29) & Thursday (10/1) = 5:30–6:30 PM — Lake Chabot 

Race: Sunday (10/4) = 1, 2, & 3-Mile Handicap Races 10 AM — Pleasanton Sports Park    

 

After October 4th, we are changing to a Mon, Wed, & Friday Practice Schedule for the Rest of the Season  

 

—— PRACTICE SCHEDULE FOR WEEK OF OCT 5–11 —— 

Mon & Wed & Fri = 5:30–6:30 PM — Lake Chabot  

 

— 2020 TENTATIVE Racing Schedule —          

Always go to this website the day before each race to make sure that no changes to the race have occurred.  

* Sunday, Oct. 4 = 1-Mile & 2-Mile & 3-Mile Handicap Races 10 AM — Pleasanton Sports Park       

* Sunday, Oct. 18 = 1-Mile & 2-Mile Handicap Races 10 AM — Pleasanton Sports Park  

* Sunday, Nov. 1 = 1-Mile & 4-Mile Handicap Races 10 AM — Pleasanton Sports Park   

* Races on Oct 4 & Oct 18 & Nov 1:  Entry fee = $1.00   Awards (ribbons) = Top 10 Finishers 

 

If any of the following races get cancelled, then I will hold my own races on that particular day:

Sunday, Nov. 15 = AAU District & West Coast Championship 9 AM — SF Bay Area?  

Sunday, Nov. 22 = USATF Pacific Association Championship 9AM — Folsom? 

Sunday, Nov. 29 = USATF Region 14 Championship 9AM — Fresno?  

Saturday, Dec. 5 = AAU Jr. Oly. NATIONAL Championship — Florida  

Saturday, Dec. 12 = USATF Jr. Oly. NATIONAL Championship — Location? 

 

HANDICAP RACES:  In a Handicap Race the slowest runner starts 1st, the fastest runner starts last, and everyone else starts someone between the slowest runner and the fastest runner. For example, if there are 3 runners in a 2-mile handicap race, and runner A's best 2-mile time is 10:00, runner B's best 2-mile time is 11:00, and runner C's best 2-mile time is 12:00. Runner C would start 1st, Runner B would start 1:00 after runner C, and Runner A would start 2:00 after runner C. Therefore, everyone has an equal chance of winning, regardless of how fast or how slow the runner may be.  

 

HOW OFTEN SHOULD YOU TRAIN? Except for our very young runners, most runners should be running 5 days each week. The 3 days that you run with me are hard (very fast) practices. But the 2 days that you run on your own should NOT be hard practices — instead they should be medium-paced practices. Ideally, they should be about 30 seconds slower per-mile pace than what you do on your hard days. For example, if you normally run 3 miles at my practices, and your best 3-mile practice time with me is 21 minutes (7 minutes per-mile pace), then you should try and run at a 7:30 per-mile pace on the 2 days that you run on your own. 

 

 California Grizzlies J.O. 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 56 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 in cross-country and top 8 in track) while 2 runners (Yong-Sung Leal and Chris Dominic) 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) when he was only in 11th grade 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. These records and national titles were set in the 800, 3000, and 5000. And in 2018 nearly 90% of the members of the California Grizzlies Running Club qualified & ran in the USA Junior Olympics Cross-Country NATIONAL Championships. Also, in 2019, we had the best 4th/5th grade cross-country team in California & Nevada (as well as one of the top teams in the nation). Finally, in December of 2019, two of our 5th graders (Gabe Heule & Shaun Mathew) set WORLD records in the 4-mile run. Shaun set the world record for 10-year olds with a time of 25:17 (6:19 per mile) while Gabe set the world record for 11-year olds with a time of 24:24 (6:06 per mile). And since Gabe had just turned 11 years old when he set the record he still has a whole year to lower his time! (PS – Gabe has recently lowered his time to 23:58!) 

3-Time California HS State Champion and National Champion & National Record Holder Yong-Sung Leal, after being informed of Gabe & Shaun's 4-mile world records, replied: "This is great news Mike! Wow—very impressive times. This is so great that you are still finding kids to coach. Honestly, running was the best thing that could have ever happened to me. I take the same discipline that I learned from you and running and I apply those principles to other aspects of my life. I became the person I am with your guidance and from the greatest sport in the world. So glad that these two kids will learn about goal setting and hard work.... Thanks again for keeping in touch with me and even more thanks for your love and guidance growing up through running. God Bless you, Mike. Amen!"    

 

ELIGIBILITY 

This running club is primarily for boys & girls from 3rd–12th grade. In order to join our club each athlete must be able to run 2 miles without stopping or walking. All runners are expected to attend at least 3 of our 5 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). 

 

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

     RunningCoach@USA.com

 

 

INSTRUCTIONS FOR JOINING AAU          

AAU MEMBERSHIP (Cost to join AAU = $14; You must be a member of AAU in order to compete in AAU Junior Olympic meets — so sign up right away if you would like to compete in AAU meets)  

For "Sport", Choose:  T&F (and X-Country) 

For "Member of a Club?" — Click “NO, not at this time” (everyone will be competing as an “unattached” athlete) 

 

INSTRUCTIONS FOR JOINING USATF 

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

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 USATF membership number, immediately send in your Birth Certificate. 

 

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

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   
After verification, all birth certificates are shredded. 

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

 

STEP 3 — Bring your USATF membership number with you to EVERY meet.   

 

Additional Information for USATF Junior Olympics:

 https://www.pausatf.org/youth/  

 

Contact Information for USATF Junior Olympics:

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

 

 

          RECOMMENDED  SHOES  for TRAINING  

 

Altra Escalante $130 & tax

https://www.altrarunning.com 

I sell these for $100.

 

Altra Kids' One Jr  

I sell these for $65.   

 

          RECOMMENDED  SHOES  for X-C RACES  

Saucony Killkenny X-C Racing Flats (Good for all surfaces) 

I sell these for $50.

 

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

I sell these for $50.   

 

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

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

 

Brooks Mach 18 Spikeless = $90 (these are only recommended for HS runners) 

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

 

END OF JUNIOR OLYMPIC SECTION 

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2021 CYO CROSS-COUNTRY 

         OLG & Transfiguration 

—  CYO CROSS-COUNTRY PRACTICE (2020 Season) —  

Boys & Girls K-8

Practice Begins August 17th, 2020 

6:00 to 7:00 PM 

Sunday–Friday = Lake Chabot (but no practice on meet days) 

ALL 3rd Graders & Above must attend at least 3 practices each week (but more is recommended). But since practice is normally held 6 days each week, that means that you can usually miss up to 3 practices each week. Those who do NOT attend the required amount of practices each week will NOT be able to participate in our cross-country meet that week. There is no practice for 2nd graders & below (but they can run in all of our races). 

Race Distance: ½ Mile for K-2; 1-Mile for 3rd-8th Grades 

 

— CYO Tentative X-C RACE SCHEDULE (2021 Season) — 

All meets begin at 5:30 except for the last meet which begins at 5:00 sharp!!! 

Arrive at all meets 1 hour before they begin. 

#1 — Sept. 18th — Crown Beach in Alameda? (or Canyon MS?)  

#2 — Sept. 25th  — Joaquin Miller Park in Oakland?  

#3 — Oct. 2nd — Garin Park in Hayward (Relay Meet)?  

#4 — Oct. 9th — Joaquin Miller Park in Oakland?  

#5 — Oct. 16th — Crown Beach in Alameda? (or Canyon MS?) Championship Meet!  

This diocese championship race starts at 5 PM sharp! Arrive by 4:00 PM!!! 

Awards ceremony afterwards (probably won't end until about 6:30 PM or later). 

 

RUNNING SHOES:  I sell running shoes!!! 

 

CYO X-C Registration Requirements (OLG & Transfiguration)  

You Can NOT Practice UNTIL You Hand In ALL Of the Following:

 

1. 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

 

2. Filled out CYO Registration Card

 

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

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

 

4. Signed CYO Code of Conduct Form

 

5. Signed CYO Concussion Information Form

 

6. Copy of Birth Certificate 

 

7. Fee = $65 — includes team jersey & shorts ($130 if you need running shoes) 

 

After completing ALL forms, STAPLE TOGETHER & BRING TO PRACTICE with fee.  

 

—  END OF CYO SECTION  —  

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— MISCELLANEOUS INFORMATION —  

 

RECOMMENDED  SHOES  for ROAD RACES  

Altra Vanish = $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  = $90  

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. 

 

 

—  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 

   

https://www.youtube.com/watch?v=T7A_QUlMbvY&fbclid=IwAR1k2pY29UMa_fxXhuMaZMH--crHoTd4obopDOAKW03LqyQyreGJlyoisCg&app=desktop 

 

https://www.youtube.com/watch?v=PTLPW3VgQHA&feature=share   

 

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— 2021 CYO Track & Field  — 

OLG & TRANSFIGURATION 

Long-Distance Runners of OLG & Transfiguration   

LONG-DISTANCE PRACTICE will be held for all Our Lady of Grace & Transfiguration DISTANCE RUNNERS Monday, Wednesday, & Thursday at Lake Chabot (in Castro Valley) from 4:30 to 5:30 PM. First practice is Monday, February 3rd. All distance runners should attend at least 2 of these 3 practices every week. 

SPRINTERS, JUMPERS, & THROWERS: Practice for sprinters, jumpers, & throwers will be at Creekside Middle School on Tuesdays & Fridays from 6:00 – 7:30 PM starting on Tuesday, Feb. 4th. In March, practice for sprinters, jumpers, & throwers will switch to Castro Valley HS (instead of Creekside MS) and be from 6:45 – 8:00 PM on Tuesdays & Fridays. 

OLG & Transfiguration Registration Requirements 

1. 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

2. Filled out CYO Registration Card

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

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

4. Signed CYO Code of Conduct Form

5. Signed CYO Concussion Information Form

6. Copy of Birth Certificate 

7. Check of $90 made payable to "CYO–Transfiguration" OR "CYO-Our Lady of Grace" 

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

 

— CYO Track & Field Information — 

Boys & Girls — Kindergarten thru 8th Grade  

Everyone only competes against athletes in their own grade!      

TENTATIVE MEET SCHEDULE (except for the diocese championship all meets are held on Sunday afternoons at James Logan HS from 12:00 noon until approximately 5:00 PM):

Sunday, March 15 (this meet is referred to as a practice meet since there is no timing at this meet)

Sunday, March 22 (this meet is referred to as a time-trial meet)

Sunday, March 29 (regular meet) 

Sunday, April 5 (regular meet) 

No meet on Sunday, April 12 (Easter) 

Sunday, April 19 (section qualifier meet for all 3rd thru 8th graders; no K-2 events at this meet) 

Sunday, April 26 (relay meet = no individual running events, but there are several different relay events as well as field events) 

Sunday, May 3 (K-2 finals; no 3rd thru 8th graders at this meet) 

Friday Evening, May 8 (Diocese Championship for 800 & 1600 meter events are tentatively set for James Logan HS from approximately 6:00 PM until about 9:00 PM) 

Saturday, May 9 (Diocese Championship for all events other than the 800 & 1600 meter events; exact time & location of this meet not yet determined)  

 

MEET ORDER OF EVENTS 

12:00 Noon — Girls 4x100 Relays followed by Boys 4x100 Relays

About 1:00 PM — Girls 1600 (mile) followed by Boys 1600 (athletes can NOT run in both the 1600 & 800 at the same meet)  

About 1:30 PM — Girls 800 (1/2 mile) followed by Boys 800 (athletes can NOT run in both the 800 & 1600 at the same meet)

About 2:00 PM — Girls 400 followed by Boys 400

PRAYER & TINY TOTS RACE

About 2:30 PM — Girls 100 followed by Boys 100

About 3:30 PM — Girls 50 followed by Boys 50 (this event is only for K-5th graders) 

About 4:30 PM — Girls 200 followed by Boys 200 

About 4:45 PM — Girls 4x400 Relay followed by Boys 4x400 Relay (this relay is only for 5–8th graders)  

MEET ENDS AT ABOUT 5:00 PM  

 

FIELD EVENTS 

Shot Put (only for 5th–8th graders; 4 attempts) 

Tetherball Toss (only for 3rd–8th graders; 3 attempts) 

Softball Throw (for all grades; 3 attempts) 

Standing Long Jump (only for K–2nd graders; "kangaroo jump" — this event has a 2-foot takeoff; 3 attempts) 

Running Long Jump (only for 3rd–8th graders; 3 attempts)  

High Jump (only for 5th–8th graders)  

 

PARICIPATION LIMITS 

At each meet all athletes are limited to a maximum of either: 2 track, 1 field, & both relays; OR 1 track, 2 field, & both relays 

 

SPIKES  

Spikes are allowed to be worn on the track (for all grades) but they must be 1/4" or less in size (longer spikes are NEVER allowed). Also, only pyramid spikes are allowed (other type of spikes such as "needle" spikes are NEVER allowed). 

 

PARKING — Parking at Lake Chabot in Castro Valley normally costs $5 but is free for our team — just tell the man who collects the parking fee that you are with my running team and he will let you park for free (but on the very rare occurrences when a police officer is ticketing cars that day then you will need to move your car, otherwise you will receive a ticket). There is also free parking on the street before entering the park. But if you want to buy a yearly pass to all of the East Bay Regional Parks, you can go here (good for 365 days): https://www.regionalparksfoundation.org/join/benefits   

 

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2021 Cross-Country Junior Olympics    

Deposit Fee = $100  — Those who attend at least 3 practices each week will get 100% of their deposit back at the end of season; those who attend at least 3 practices each week but 1 week will get 90% back; those who attend at least 3 practices each week but 2 weeks will get 80% of their deposit back; etc. RACE attendance is mandatory. Otherwise, you will lose $10 from your deposit for each race that you miss.  

Uniform & Running Shoes Fee = $110 — Includes team jersey, team shorts, and Altra Kids One Jr. Running Shoes. For those who already have the team jersey = minus $15; for those who already have the team shorts = minus $30;  and for those who already have the team running shoes = minus $65. Therefore, if you already have the team jersey, shorts & shoes, you don't have to pay anything (other than your deposit fee).  

TENTATIVE RACE SCHEDULE

Sun, October 25 = USATF — 9AM —San Francisco    

Sun, November 1 = USATF — 9AM — Menlo Park    

Sun, November 8 = USATF — 9AM — Folsom   

Sun, November 15 = AAU District/West Coast Championship 9 AM  

Sun, November 22 = USATF Pac. Assoc. Championships — 9AM — Folsom  

Sun, November 29 = USATF Region 14 Championships — 9AM — Fresno   

Sat, December 5 = AAU Jr. Oly. NATIONAL Championships  

Sat, December 12 = USATF Jr. Oly. NATIONAL Championships  

CLICK ON THIS LINK TO SEE USATF RACING SCHEDULE:

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

 

 

SAN LORENZO BAY TRAIL — 2601 Grant Ave — Hayward Regional Shoreline — On Grant Ave. in San Lorenzo & about 1.35 miles West of Arroyo HS — Between EPAC Technologies & Oro Loma Sanitary District  

 

SAN LEANDRO MARINA (San Leandro, NOT San Lorenzo).  Directions:  880 North;  Marina Blvd West Exit;  Continue going west on Marina Blvd (Marina Blvd becomes Monarch Bay Drive) until the very END of the road (Monarch Bay Drive). The road ends right at the bay. Park in the parking lot (which is the "Marina South Parking Lot") on the right hand side.