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Admin
Last updated
10-31-09 11:04 PM
Los Alamitos Local Weather
Los Alamitos Cross Country
Coach Nathan Howard
Los Alamitos, California
90720

Welcome to Los Alamitos High School's Cross Country website!



Saturday, October 31

Los Al Varsity Girls have done it!!!!

Los Al Girls move on to CIF!!!!!!!

Led by Junior Jillian De Avila(18:54) the girls secured a third place finish, qualifying them for CIF competition.  Jessica McIntyre(18:57) and Emily Woodworth (18:57) did their jobs chasing and catching Edison runners in the last 800 yards.  Taylor Wood(19:34) held off Edisons 4th runner by a full 23 seconds.  Jessica Brinkman(19:49) was able to beat the 5th Edison runner by 9 seconds securing the victory.  Close behind was Whitlock(20:02) beating their number 6 by only 1 second. Freshman Michelle Navarro(20:37) rounded out the Los Al Team with a strong race.

Coming of a season long injury - Katherine Velecki(19:36) ran a Varsity time in a gutsy JV race and placed second overall.

In the Frosh race Sheryl Jue(20:02) and Anne Carpenter(20:13) led the Frosh girls to a Second Place team victory.

More Highlights Soon. 

Link to results:

http://www.dyestatcal.com/?pg=dyestatcal-2009-Cross-Country--Road-to-State-Southern-Section-Leagues-31-Sunset&PHPSESSID=0ca85ed210a16745094efe92be47b8d6



Friday, October 30
Taste for Los Al

Thank you to both the Cross Country and Track & Field Athletes
for doing an outstanding job selling Taste for Los Al Tickets. 
We broke all records this year! 
CONGRATULATIONS TO THE TOP TICKET SELLERS!

> 1st   place  $100  Cash Prize    Leah Iris (T/F)                 20 tickets sold
> 2nd  place   $75   Cash Prize    Mallory Archer (T/F)     15 tickets sold
> 3rd   place   $50  Cash Prize    Alex Carfi  (X/C)             10  tickets sold
The Opportunity Drawing for the I Touch and the $100 Cash Prize will take place at the Cross Country Banquet on Thursday December 3rd.


Thursday, October 29
Sunset League Finals-Central Park

Sunset League Finals are this weekend.  Top three Varsity teams in the Sunset League advance to CIF.  Bragging rights for JV & FS. There is no website for the event.  Edison (Host) has posted the following schedule:

9:00am Varsity Girls
9:30am Varsity Boys

10:00am JV Girls

10:30am JV Boys

11:00am F/S Girls

11:30am F/S Boys

The order of the races may have changed.  Be sure to check with Coach this week what race you are running and the time of that race.

Athletes remember that the top 5 runners in each race score for your team.  Runners 6 & 7 can be tie breakers.  Run your pace and don't let up at the finish.  Push to pass and score for your team.  The higher you place in the race the lower your score - lowest score wins and Top 3 teams move on.  For example 1st Place = 1 point, 5th place = 5 points, etc...  Everyone you pass lowers your score for the team!

Top 10 Sunset League Individual Awards will also be awarded in each race. 

Let's send a team to CIF!!! Go Los Al!!!



Wednesday, October 28
Mount Sac Results

4 out of the 6 Los Al teams plaque at Mount Sac!!!!  Great times & team races on THE TOUGHEST Course around.  Congrats to all PR's

Find the full results here:

http://events.mtsac.edu/ccinvite/results.htm#HSDivision1021

Girls Varsity - Race #56 1st Place  1:37:48

DeAvila(19:07), McIntyre(19:11), Woodworth(19:37), Wood(19:46), Brinkman(20:13),  Lee - AnnaMarie(21:10), Navarro(21:15) 

Congrats to 4th Year Senior Runner AnnaMarie Lee for improving her 2008 time @ Mt. Sac by 1 minute 10 seconds!!!!!! 

Boys Varsity - Race #50 Team Time - 1:26:51

Woyjeck(16:49), Fanelli(17:25), Chenowith(17:28), Closs(17:32), Rivas(17:37), Rainey(17:39), Busse(18:31) 

Girls Soph - Race #82 4th Place 1:48:28

Jue(21:04), Pappagelis(21:31), Southam(21:38), Harabedian(22:07), Carpenter Anne(22:11)

Boys Soph - Race #78 Team Time - 1:37:15

Patton(18:54), Jauhal(19:14), Zambrano(19:33), Pappagelis(19:33), McGinnis(20:01)

Girls Frosh - Race #75 3rd Place 1:54:17

Whitlock(21:04), Brannon(21:29), Dunstan(22:11), Pierce(24:14), Ross(25:19)

Boys Frosh - Race #71 4th Place 1:37:55

Jai(19:05), Ross(19:38), Fitzgerald(19:40), Miller(19:42), Hetherington(19:50)

 

 



Thursday, October 22
Mount Sac 10/24/09 - IMPORTANT INFORMATION

http://events.mtsac.edu/ccinvite/info/finalinformationhs.pdf

Los Alamitos Race #'s 

Girls Frosh    # 75
Boy's Frosh   # 71
Girls Soph    #  82
Boys Soph    # 78
Girls Varsity  # 56
Boys Varsity  # 50

Juniors and Seniors not on Varsity will not be running this weekend.  There are no Junior or Senior races this year.



Monday, October 19
O.C. Championships

Newbie - Jessica McIntyre breaks the Top 100 list at the O.C. Championships this weekend.  Clocking in with the 6th best 9th grade time of the day.  She led the way for a 3rd Place finish for Los Al in the Frosh/Soph Race by winning that race with a time of 18:50.

The other scorers in the race were: 5th Navarro(19:37), 13th Whitlock(20:04), 14th Brannon(20:06), 86th Dunstan(22:29)



Thursday, October 15
O.C. Championships

Link for the O.C. Championships results:

http://www.ocxcchamps.com/



Friday, October 16
Los Al Girls!!!!

Congrats on your team finish last week at Central Park.  Keep up the good work.  Great times on a tough course.

Jillian de Avila - 4th Place Division 1 Varsity overall!!!!!!  Way to go.  

Team Scores  VARSITY                                 
=================================================================================
Rank Team                      Total    1    2    3    4    5   *6   *7   *8   *9
=================================================================================
   1 ESPERANZA                    41    1    5    6   11   18   33   44          
      Total Time:  1:34:45.00                                                    
         Average:    18:57.00                                                    
   2 FOUNTAIN VALLEY              57    2    8   12   15   20   31   38          
      Total Time:  1:36:09.00                                                    
         Average:    19:13.80                                                    
   3 LOS ALAMITOS                 70    4    9   14   21   22   25   30          
      Total Time:  1:36:54.00                                                    
         Average:    19:22.80 

 Scorers - De Avila(18:40),McIntyre(19:08),Woodworth(19:30),Brinkman(19:46),Wood(19:50)  DNS - Singleton(19:59), Jue(20:12) 

                      

Team Scores  JV                                 
=================================================================================
Rank Team                      Total    1    2    3    4    5   *6   *7   *8   *9
=================================================================================
   1 TRABUCO HILLS                31    1    3    7    8   12   16   23          
      Total Time:  1:41:42.00                                                    
         Average:    20:20.40                                                    
   2 ESPERANZA                    70    4    5   14   22   25   28   48          
      Total Time:  1:44:27.00                                                    
         Average:    20:53.40                                                    
   3 CORONADO (LV)                80    6   10   11   26   27   29   30          
      Total Time:  1:45:11.00                                                    
         Average:    21:02.20                                                    
   4 LOS ALAMITOS                123   17   18   19   34   35   38   56          
      Total Time:  1:48:08.00                                                    
         Average:    21:37.60

Scorers - Ngor(20:54),Rodgers(21:06),Reimer(21:06),Nuiry(22:29),Enyart(22:33) 

   Team Scores    FROSH/SOPH                               
=================================================================================
Rank Team                      Total    1    2    3    4    5   *6   *7   *8   *9
=================================================================================
   1 TRABUCO HILLS                48    1    3   13   14   17   20   24          
      Total Time:  1:41:17.00                                                    
         Average:    20:15.40                                                    
   2 ESPERANZA                    56    4    5    9   15   23   25   64          
      Total Time:  1:41:36.00                                                    
         Average:    20:19.20                                                    
   3 LOS ALAMITOS                 87    6   11   19   21   30   33   42          
      Total Time:  1:43:27.00                                                    
         Average:    20:41.40 

Scorers - Navarro(20:03),Whitlock(20:24),Pappagelis(20:50),Carpenter,Anne(20:52),Dunstan(21:18) 

TOP BOYS TIMES:

Robert Woyjeck - 16:44

William Chenoweth - 17:17

Michael Fanelli - 17:17

                           

 



Monday, October 19
Pumpkin Party - October 23rd

Handout: Pumpkin Party

Wednesday, September 2
REMINDER

Carl Siersma, Vincent Waythomas' dad is a semi-professional photographer and has taken some photos of Vince and some other runners over the last two years. You can see some examples of his work on his web site http://www.carlsiersmaphotography.com  look under galleries>sports>cross country.

He will be taking pictures of Los Al runners at the meets and putting them up for sale on his site. He will also be supplying copies of the best pictures for the end of season slide show. 

Direct Link to Carl's Los Al Photos:

http://www.carlsiersmaphotography.com/Sports/LAHS-Cross-Country 



Central Park Invitational

Here is a link for the Central Park Invite Results:

http://www.fvhsxc.com/invite/hbinvite1.html



Monday, October 5
Sunset League Preview

Here is a link to the results for the Sunset League Preview Meet last week:

http://www.dyestatcal.com/?pg=dyestatcal-2009-Cross-Country--Results-September-30-Sunset-Lg-Preview



Sunny Hills Invitational - Results

Here's the link:

http://teamtrax.net/sunnyhillsxcinvitational

 

 



Monday, September 14

Woodbridge - Website link

Check out this link for results - Los Al is Div 1 BLUE

http://teamtrax.net/woodbridgexcinvitational



Tuesday, September 15

The pictures from the Great Cow Run are now posted at:

To download, please right click on the picture and "Save as." MAC users can hit the apple key and click on the picture to get the "Save as" command.

Enjoy!

Jason Watanabe-Race Director

(H.S. Races start at page 61)



Monday, September 14
Week 1 Results are Posted!!!

Tuesday, September 1

2008 Top Girl's Times

Jillian deAvila - 18:00  #3 Griffin XC Hall of Fame

Katherine Velicki - 18:42

April Lembi - 19:02

Emily Woodworth - 19:08

Jessica Brinkman - 19:17

Sheryl Jue - 19:29

Taylor Wood - 19:31

Melissa Hastie - 19:39

Arlene Ngor - 19:53

Annamarie Lee - 19:56



Tuesday, September 1

2008 Top Boy's Times

Bobby Woyjeck - 16:23

William Chenoweth - 16:34

Nick Rainey - 16:45

Gregory Zambrano - 16:46

Michael Fanelli - 16:52

Stephen Stylianides - 16:52

Joseph Harabedian - 16:58

Michael Joseph - 16:59

Cole Sawyer - 17:10

George Rivas - 17:11



Recovery Smoothie....

Place in blender container:

1 frozen banana
2 scoops Trader Joe's Chocolate Whey Protein Powder
2 cups nonfat milk (or lowfat or soymilk)
1 heaping spoonful peanut butter
handful of ice cubes

Blend on high speed until smooth. Enjoy after a hard run!

(Don't forget to wash the blender.)

Wednesday, July 29
Come Prepared to Practice

Be sure to get plenty of rest - eat a good breakfast - healthy lunch and a snack (protein) before practice.  Eat a substantial dinner AFTER practice. Bring a jacket or warm - ups for after practice.

PARENTS and ATHLETES - Athletes should not be losing significant weight during XC.  Slight weight loss in normal, but if you are not maintaining your personal weight range - YOU ARE NOT EATING ENOUGH!!!!

Bring plenty of water to practice each day, but start to hydrate early in the day. 5 water bottles from the time you wake up until practice and 3 more before you go to bed.  See article below.

Aches and Pains? - see Coach Howard

Work Hard.

 STAYING HYDRATED


WATER

Water is essential for athletes. At rest, athletes need at least two quarts of fluid daily. An adequate supply of water is necessary for control of body tempature during exercise, for energy production, and for elimination of waste products from metabolism. Dehydration - the loss of body water - impairs exercise performance and increases the risk of heat injury.

Consuming adequate fluid before, during, and after exercise is vital for safeguarding health and optimizing athletic performance. Athletes should drink 14 to 22 ounces of fluid two to three hours before exercise. During exercise, athletes should drink 6 to 12 ounces of fluid every 15 to 20 minutes. Fluid intake should closely match the fluid loss from sweating to avoid the detrimental effects of dehydration. After exercise, athletes should drink at least 16 to 24 ounces of fluid to replace every pound of body weight lost during exercise. Replacing lost fluids as quickly as possible after running will speed up your recovery.

Thirst is not an adequate guide to fluid replacement. Rule of thumb:

IF YOU ARE THIRSTY, YOU ARE ALREADY DEHYDRATED

Most athletes replace only 50 percent of their fluid loss during exercise. Athletes should replace fluids by drinking according to a time schedule rather than in response to thirst.

There are 2 excellent options-water and carbohydrate replacement drinks. The advantage of replacement drinks with approximately 4-6% carbohydrate is that they are absorbed as quickly as water, and also provide energy. Sports drinks containing carbohydrate and sodium are recommended during intense exercise lasting longer than an hour. The carbohydrate helps to delay fatigue, improve fluid absorption, and replace glycogen following exercise. The sodium helps to stimulate thirst, increase voluntary fluid intake, and enhance fluid retention.

THE DANGERS OF DEHYDRATION

Summer is here, along with the twin menaces of heat and humidity. Running in the heat can quickly lead to dehydration, which ranks up there with dobermans among runners' worst enemies. Dehydration hurts your performance, and slows your ability to recover for the next workout. Continuing to run when dehydrated can lead to heat stroke and death.

To better understand the dangers of dehydration, let's take a look at what happens in the body when you run on a warm day. First, your body automatically sends more blood to the skin for evaporative cooling, leaving less oxygen-rich blood going to your leg muscles. Second, the warmer it is, the more you sweat, and the more your blood volume decreases. Less blood returns to your heart, so it pumps less blood per contraction. Your heart rate must increase, therefore, to pump the same amount of blood. The result is that you cannot maintain as fast a pace on a warm day.

Worst of all, dehydration tends to catch you unawares. If you replace a little less fluid than you lose each day, after a few days you will run poorly but may not know why. Exercise physiologist and marathoner Larry Armstrong, Ph.D., induced dehydration equal to 2% of body weight in runners and observed a 6% decrease in speed over 5K or 10K. That's a 3% decline in performance for each 1% decrease in bodyweight due to dehydration.

It is not unusual to lose 3-4 pounds of water per hour when running on a warm day. At this rate, after 2 hours a 150 pound runner would lose 6-8 pounds, representing a 4-5% loss in bodyweight and a 10-15% decrement in performance. That's about an extra 1 minute per mile. Losing more than 4-5% of your bodyweight, however, could do even more serious damage to your body.

Article courtesy of Edison High School XC

 

 



 

**training is the opposite of hoping**

 



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Los Alamitos Cross Country
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