Youth Runner, Jan 2012

W E Y N e y a r! p p a H

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Southern California ROADRUNNERS

NATIONAL XC CHAMPIONS!

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2011 JUNE/JULY | YOUTH RUNNER 1

YOUTH RUNNING™ | YOUTH TRACK & FIELD™ | YOUTH XC™

USATF Junior Olympic XC Championships Sub-Bantam Girls Eliza Hoover 379, TaMia Oquendo 782, Broo Bauermeister 1410, and Allie Walker 699 lead the charge at the USATF Junior Olympic XC Championships in Myrtle Beach.

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Photo by Smotherman Images

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So.Cal Roadrunners “National Champions”

18 Tips for the Off-Season On the Cover

6 Letter: Editor-At-Large 16 Track Shots 20 Coming Up in Track/Kids Races

Maxwell Wilson of the San Diego RoadRunners is the Bantam Boys National Champion at USATF XC Nationals.

2012 JANUARY | YOUTH RUNNER 5

VOL. 17 ISSUE 1

DEC/JAN 2012

FROM: THE EDITOR-AT-LARGE

Ian Kesterson Hey it’s Ian again, It’s been another action packed year for Youth Running.

We've just wrapped up an especially exciting cross country season with the AAU XC Nationals in Orlando, the Nike Cross Nationals in Portland, the USATF Junior Olympic XC Nationals in Myrtle Beach, and the Foot Locker Championships in San Diego. Plus some awesome kids races with the Kids Rock series, Iron Kids triathlons, and a whole year of fun runs.

One of the coolest events we're been a part of this year is the Hershey's Track and Field program. Over 400,000 kids participate in North America every year and the finalist get to compete in Hershey, PA for the national championship.

In this issue we're featuring the Southern California Roadrunners. This year they came home with a national championship and several All-Americans from Myrtle Beach.

Check them out and get ready to start planning your new years resolutions.

And talk about the new year! Indoor track is underway in the cold states. If you have sunshine there is always outdoor track, 5K's, or youth triathlons. Whatever your event is, keep your head up high and have fun. Make a plan to stay focused and you can reach those new years running resolutions.

Now before it’s time to start on next year’s training plan, I’m going to go for a nice long scenic run, drink an eggnog flavored sports drink, and enjoy the rest of the year.

See you on the track!

Ian Kesterson

6 YOUTH RUNNER | JANUARY 2012

MAGAZINE

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Publisher/Editor Dan Kesterson Editor-at-Large Ian Kesterson Contributing Writers Cregg Weinmann-Running Network, Stephanie Perleberg, Mick Grant, John Molvar, Alex Cartmill Art Direction, Design and layout Byron Sina, Sina Design Product Review Team Shelly Wyrick, Jim Franklin, Rasberry Conklin, Kaitlin Christiansen, Jonathan Kaye, Marsha Robinson, Chris Jacobsen Photographers Smotherman Images, Steve Klotz, Photo Run, Dingo Images, George Profit Website-Digital-Video Jared Ray, Sean Kesterson, Jonathan Huffman Thanks Blue Goose Crew, Santa, Bob, Chuck, Alex, Clyde, Debbie, Shasta, & Lawrence Upload Your Videos...........check out http://news.youthrunner.com/news/videos/ ADVERTISING-SPONSORSHIPS mediakit@youthrunner.com SUBSCRIPTION RATES US One year: Digital $13.95, Print $19.95 Call 800-999-9718 for customer service, questions, change of address, or to subscribe.

PUBLISHED BY Youth Runner Magazine is a registered trademark of GoSportz Media LLC, all rights reserved. Published 5 times a year

by GoSportz Media, LLC Copyright 2011, all rights reserved. No part of this publication may be reproduced without permission.

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Youth Runner recommends that you consult with your coach and your physician on changes with your training, fitness and health issues.

CROSS COUNTRY NATIONAL CHAM PIONS

roadrunners junior olympic national champions

SO.CAL

S R E N N U R D A RO 8 YOUTH RUNNER | JUNE/JULY 2011

Photos: Sm othe rm an Im ages

Phillip Rocha #2175 finishes 2nd at Nationals

2011 2012JUNE/JULY JANUARY | YOUTH RUNNER 9

sion. The Team was led by newly ordained All Americans Erik Gonzaslez (Riverside) placing 7th overall and Jose Castellon (Riverside) taking 25th. Erik led off with a 5:14 mile. Gabriel Lucatero (Riverside) was 87th John Munyan (Apple Valley) was 88th and Tyler Flores was boxed out at the start but moved up to 103rd in the 277 runner field. Other members were Kyle Rummens (Glendora) placing 120th and Adam Nichols (Apple Valley) was 189th. All the members with the exception of Kyle and John were 1st year runners and only began training in September. A good team finish due to the fact there was no Midget boy’s team in September.

#2114 Kobe Brown

The Southern California Roadrunners competed at the USATF Junior Olympic National Cross Country Championships held at Whispering Pines golf course at Myrtle Beach, South Carolina on December 10, 2011 returning home with 13 All Americans (Top 25) and a National Team Championship in the Youth boys division.

52 runners of the 56 that qualified for the team made the trip to Myrtle Beach to compete against the best runners in the country from 16 other regions after competing in a series of elimination races starting with the Association race held at Mt. Sac where the top 25 runners and 3 teams advance to the Region XV Championships held at Escondido where only the top 20 runners and top 3 teams advance to the National Championships. Region XV is considered the toughest region in the country to advance with runners from Southern California, San Diego, Southern Nevada and Hawaii are eligible to compete.

The Sub Bantam (2003-younger) girls team placed third as a team with 121 competitors. Angela Gushue (Claremont) placed 23rd to gain All American status in her first year of running. Allison Ear (Walnut) also a 1st year runner placed 34th.

Molly Fry (Glendora) placed 61st, Maya Barcelo (Nogales) was 71st. Emma Miller (Loma Linda) ran her best race as a bottom year runner to take 87th. Daisy Rodriguez (La Puente) placed 113th. Alex Miller (Loma Linda) the lone Sub Bantam boy on the team achieved All American honors placing 23rd.

There were 128 runners in the race. The Sub Bantams competed on the 2000 meter course.

10 YOUTH RUNNER | JANUARY 2012

The Bantam (2001-2002) girls did not field a team but ran as individuals over the 3000 meter race. Olivia Paez (Covina) fell on the course but was able to get back up and finish in 40th place in the 204 runner field. Morgan Taylor (Redlands) ran strong to finish in 91st place and Jalina Lindstrom (Apple Valley) running at the bottom of the age group placed 105th.

Caitlin Miller (Loma Linda) was held out of the race due to foot injury.

The Bantam boys team blazed the course improving on last year’s 8th place finish to finish 4th just 13 points behind 2nd place and 3rd who were tied. Noah Tamagno achieved All American status taking 13th place in the 225 runner field.

Ryan Rummens (Glendora) placed 38th. Connor Taylor (Redlands) ,Antonio Diaz (Pomona) and Thomas Ear (Walnut) were the other team scorers taking 61st, 64th and 75th overall.

Zachary Nichols (Apple Valley) placed 152nd and Michael Leong (Highland/ Arroyo Verde) outkicked 16 runners the final 1000 meters to take 157th for a PR.

The Youth girls team competed on the 4000 meter course which proved to be very fast and competitive with most of the top ranked runners in the country competing. Claire Graves (Highland) who was last years Midget girls champion at Hoover, Alabama went out hard the 1st mile. Claire fighting fatigue was able to battle and hang on for All American honors placing 19th in the race. Brittany Blackwell (Sunland) was the teams number 2 runner placing 50th in the 261 runner field. Larissa Morse (Apple Valley) with successful HS season with races at CIF, State and Footlocker West Regionals was not able to get out and was boxed taking 130th. Iesha Magallanes (Pomona) fell early in the race and avoided being trampled and spiked unlike other unfortunate runners that day and finished 155th. Janeth Dominguez (Compton) was the 5th runner on the team. Others competing were Andrea Diaz (Pomona) and Sofia Rodriguez (La Puente). The team placed `13th of the 23 teams competing.

Alexandra Gushue (Claremont) was the lone Midget (19992000) Roadrunner representative placing 53rd overall. A good season despite not running a step since May until September. A good summer base will bring Alex back up to national class form.

The Youth boys team have been a dominant force the whole season in Southern California at times running 3 or 4 runners in the top 5. The National Championships with the flat fast course proved that the team was not just a hill team but also a track team backing up the teams 4x800 relay championship and 2nd place team finish at the Youth Track and field championships using only 4 distance runners held at Myrtle Beach in July. The team this time brought 11 highly regarded runners to the course placing 4 runners in the top 13 against 25 clubs with HS All Stars. 2 runners from last year’s team and were All Americans did not return to the sport after starting HS. The Team used mostly 8th graders and had only 2 HS runners on the squad.

The Midget boys ran well to place 4th overall on the very fast 3000 meter course and finally overtake Association and Regional Champions Equalizers by 2 points. The Team came along fine despite losing All Americans Phillip Rocha, Zafir Abou Zamzam and Xolan Brown to aging out to the Youth divi-

Phillip Rocha (San Gabriel Valley) led the charge going out at 4:51 the first mile with Trevor Capestany (Highland/ Citrus Valley) and Martin Ochoa (Riverside/Mission) packed behind at 5:02 and Austin Tamagno (Brea) at 5:03. The teams 2nd pack of Riccardo Sanchez (Riverside/Mission), Andrew Wilson

(Redlands/Moore) , David Hughes (Redlands /REV) Xolan Brown (Redlands/Cope) and Alexis Gonzalez (Riverside/Mission) slowly moved up in the race running sub 5:23 the 1st mile. The team still commanded a lead with the Los Gatos Team from Nor Cal with HS all tars tried to make a move but the Roadrunners still had 4 runners in the top 13 running a 14 sec. gap with Phillip at 10:16 a thte 2 mile and Austin at 10:31. The 2nd pack moved up even more with Ricardo, Andrew, Alexis and David at Sub 10:50s for the 2 mile while running in the pack of runners placed in the 50s. There were 304 runners on the course. The final ½ mile of the course was all guts and glory as the team kicked in to pick up Dr. Mike Leong’s 31st National Cross Country championship. Phillip placed 1nd, Trevor was 6th, Martin was 10th, Austin 13th, David 39th, Ricardo 45th, Alexis 52nd, Andrew 54th, Xolan 69th, Zafir Abou Zamzam (Redlands/Moore) 152nd and Angel Soto (Jurupa Valley) 156th.

Dr. Mike considers this to be his strongest Youth boys team ever in 32 years of coaching even better than the Youth boys team of Rialto runners (consisting of Tyler Jones/ Jovani Gonzalez) that won 4 straight CBL titles and was CIF D1 runner ups 2 years in a row and captured the USATF YB championship in Portland and the early 90s team of YB consisting of Rondie Gibbs and Mario Argueta that won the AAU national title in St. Louis with 8 runners in the top 25 with Mario, 2nd and Rondie 3rd in the race. Good Job Roadrunners.

James Lindstrom (Apple Valley) concluded a very successful HS season at Granite Hills achieving All American Honors for his first time to go along with his All County, all league and Alll Wessterm Footlocker Top Frosh awards. James placed 25h overall. Mark Newport (Diamond Bar) placed 66th overall in a very competitive Intermediate boys division with 188 runners over the 5000 meter course.

Marissa Jimemez (Highland/ Aquinas) concluded her senior year of XC competition by gaining All American Honors taking 25th. HS Teammates and RR Alumni Gabriella Ramos and Fawn Ramos also competed by qualifying as individuals in JO competition taking 61st and 72nd place.

Sebastian Puraci (Highland) proved that hard work and not giving up will eventually pay off. A walk on at UC Riverside he made the traveling squad beating out Highly regarded recruits to train with the team. Sebi placed 17th to gain All American status to go along with his 7 other medals gained in team competition the past 9 years. Sebi also medaled twice in track this year in the steeple chase and 3000 meters this past summer.

Photo above: Samuel Anderson #1722 and Noah Tamagno battle it out towards the finish.

2012 JANUARY | YOUTH RUNNER 11

Walking or running, it's all fun when you're together Lining up at the Front Street Mile

Futsum Zeinasellassie Foot Locker Midwest Regionals

Photos by: Smotherman Images, Steve Klotz, Ian Kesterson, Dingo Images, Photo Run, George Profit

After a tough moment on the track Carl Lewis reassures at Hershey's Track & Field National Championships Elvis lives and rocks at Myrtle Beach XC

On the medal stand at Hershey's Track and Field Championships

Desire Davis showing off the hardware.

Adidas XC Classic

CIF Finals

Logan Phillips and Jackson Frank burned up the course at the PDX Cross Country Series

Go Team!

On your mark . . .

12 YOUTH RUNNER | JANUARY 2012

Molly Seidel Foot Locker Girls Champion

Aaliyah Wajid from the Zodiacs Track Club wraps up the season at JO Nationals.

At Foot Locker Nationals Edward Cheserek and Futsam Zeinasellassie duke it out in one of the toughest and guttiest duels ever. They never let up on the gas.

2012 JANUARY | YOUTH RUNNER 13

ASK A

COACH @YOUTHRUNNER.COM

ASK QUESTIONS-GET TIPS-IMPROVE YOURSELF

Coach Mike Bergmann answers questions from Student Athletes: Q: Ok I was wondering, a good pace for my mile my miles are usually around 6 minutes, and I am not sure what a good pace is for it or a goal that would be good for my mile?

A: The mile is a great race to learn how to pace. If you can put together evenly split laps (even though the middle ones seem harder) then you have the ability to continue to drop your time each race. For example, if your goal is 6:00- a pace of 1:30 per 400 meters is a good one. It is normal for people to slow down the 3rd lap and if you hold it on an even pace you have the opportunity to improve each time. Try to run 1:30's in one race. 1:28's in the next race and stay on even pace. You will find sooner than later that your times will improve.

Q: Before races last season, I usually only ran about a mile or 10 minutes. I think what kept me from just doing a little more was fear of wasting energy for the race. I just ran a 5 mile race. During my 10-15 min warm up jog, I felt tired and sluggish. When I got into the race my first 2 miles felt the same, tired and not very energetic. However, when I hit the 3rd mile and the hills started, I suddenly felt great and ran hard the rest of the race. Question: should I warm up more before I race? Would a 2-3 mile easy run be a smarter warm up, or just wear me out before the race?

A: A good warm up is really the key to maximizing the training you have been doing in preparation for a race. We have our athletes begin to warm up nearly 40 minutes before a race. It includes a very easy jog for 15+ minutes, a series of dynamic stretching drills that work all areas of your body to get loose. We finish the warm up with acceleration sprints that work you into a full sweat and your engine in now ready to go. You want to leave the starting line warm so you will start the race feeling great as you did when you hit the 3rd mile in the 5 mile run. Good luck and let us know how it works for you!

Q: I was wondering I should be incorporating some sort of a weight training program into my weekly workouts to help improve my running? And If so what would be a good program to get me started with strength training?

A: The great thing about running is that it can be as simple or as complicated as you want it!

I support the use of light weights to build strength for distance running. Flys, Lat Pulls, Bench Press and anything that helps build strength in the upper torso and shoulders to help drive the arms is a positive addition. Push ups, Crunches, Burpees, Bicycle kicks and other exercises that build up your core are always helpful in building strength and reduce injury. You want to become strong but not bulk up. Good luck...

Q: HI. My daughter nearly 10yrs old runs the 1200m in 5:30 and I would like to know if its a good time? She is very fit and she ran the 2k for xc and her time was 9:00 and the xc season has just finished 2 weeks ago. Thank you Maria A: Her time is good for age 10. Don't worry about times at age 10, though. Enjoy the process of growing up and gradually developing speed and strength. Many people worry too much about times at a young age and by high school/college, they aren't running anymore because they forgot to have fun.

Have Fun. Stay Healthy. Think long term.

16 YOUTH RUNNER | JANUARY 2012

Training In

n e e w t e B Seasons

By Mick Grant and John Molvar

We get many questions about what to do in between seasons. You’ve just finished a long season, you’re tired and “burnt out” and want to rest, but you have another season coming right up. What to do?

Depending on the individual, in between seasons might be anything from one week to a month or more. Although a couple days rest might be fine, I don’t recommend taking lots of days off, if you are healthy.

If you are tired, I recommend monitoring your resting heart rate, catch up on sleep and make sure that you are healthy. If you feel “burnt out,” that is normally related to doing lots of workouts and races, NOT easy miles with your friends. If you enjoy running and you are healthy, you are very unlikely to get burnt out from going for some easy runs.

Easy runs will help you “put money in the bank” and build your aerobic endurance foundation-your base training. If you run 30 miles per week for four weeks in between seasons, that could be 120 miles of base miles you have in the bank. That is especially nice when compared to someone else who might rest for those four weeks and put in ZERO miles.

According to Arthur Lydiard, the bigger the base, the higher the peak, so building base is a good idea if you; 1. Have Fun 2. Stay Healthy If you want to do something fast, just to keep the feeling of being fast, do 6 x 200m at current mile pace once per week. That is pretty fast, but it is low risk. Combine that with a 2-3 mile warm-up and 2-3 mile cool-down and you have a good day.

In-Between Seasons • Catch up on sleep • Monitor Resting Heart Rate • Run Easy Miles to work on your base • 6 x 200m once a week at mile pace (200m jog recovery)

18 YOUTH RUNNER | JANUARY 2012

Just a few of the great meets to look forward to.

January

7 12 14 21 24

UAGTCA meet #1, Chester, PA ING Kid's Rock, Phoenix, Arizona UAGTCA meet #2, Chester, PA New Balance Games at the Armory, NY Keebler Kids, Carlsbad, CA

February 10-12

11

11 11

18

19

19

19

22 24-26

25

25

AAU Northern Indoor Track & Field National Championship USATF Colorado Youth Championships Millrose Games at the Armory, NY UAGTCA meet #3, Chester, PA USATF AR Assoc. Indoor Pole Vault Champs Arizona Indoor Classic & West Zone Indoor Championships UAGTCA Indoor Championship USATF South Zone Youth Indoor Armory Youth Classic, Armory, NY Cowtown Kids Run, Fort Worth, TX PSAL City Championships at the Armory, NY Marathon Kids Austin Final Mile, Austin, TX

March

3 9-11 10-12

17

ING Kid's Rock, New Orleans, LA New Balance Indoor Nationals at the Armory, NY USATF National Youth Indoor Track & Field Championships Youth Championships at the Armory, NY

For hundreds of track meets, triathlons, kids runs, 5K’s go to our

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Events Calendar at youthrunner.com