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Los Osos H.S. Cross Country

 
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Last updated
09-17-17 06:56 PM
Rancho Cucamonga Local Weather
Los Osos H.S. Cross Country
Michael Oravets
909-260-9577
Rancho Cucamonga, California
91737
Team Pic '16
2016 Team Picture

Los Osos H. S. has competed in the powerful Baseline League since the school opened in the Fall of 2002.

  • Girls: League Champions 2004, 2005, 2012 (Ind) 
  • Girls: Baseline runner-up 2006, 2007, 2008, 2009
    Girls: CIF 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2012, 2013, 2015 (Ind)
  • Boys: League Champion 2004 (Ind), 2007 (Ind), 2014 (Ind)
  • Boys: Baseline runner-up 2005, 2006
  • Boys : CIF 2005, 2006, 2007, 2008 (Ind), 2009 (Ind), 2010 (Ind), 2013 (Ind), 2014, 2016
  • Boys : State 2004 (Ind), 2005 (Ind)

Coaches Contacts
Coach "O"     moravets@charter.net
   (909) 260-9577

Coach Skiles    thomas.skiles@cjuhsd.net    (909) 263-3317



Saturday, July 15

THIS WEEK WITH THE GRIZZLIES!!!

Monday, Sept 18th  -  Regular Practice  

Tuesday, Sept 19th  -  Regular Practice 

Wednesday, Sept 20th  -  Regular Practice

      ***Booster Meeting at Tio's on Day Creek and Baseline at 7:00pm  -  everyone welcome              

Thursday, Sept 21st  -  Regular Practice          

Friday, Sept 22nd  -  Regular Practice

Saturday, Sept. 23rd  - Practice on your own - follow training calendar



Sunday, September 17

12 MEDALISTS AT WOODBRIDGE!!!

RUEDAS CRACKS THE TOP TEN
 
When your meet gets too popular, you have to limit schools or find a facility to handle it.  The Woodbridge Invitational has done both.  It has always been a large meet that has been popular...from it's humble beginnings on the campus of Woodbridge HS to what you saw yesterday.  With half the meet run on Friday and half on Saturday, that meet could never be held on their school campus in Irvine.  The dream was to eventually move it to the incomplete Great Park in Orange County, but meet management and park management have not seen eye to eye, so it came to Silver Lakes last year, where it will remain, at least until the Great Park is complete.  This is great news for us as it is a much better commute.  The weather was also great compared to what it could have been, although the afternoon wind was an issue with it laying down after the sun went down for improved conditions.
 
Traditionally this has been the qualifying meet for the northern California trip coming up in three weeks.  Since it wasn't, a large portion of the team opted to attend the Homecoming Dance, which took it's toll on team times and scores, but individually, there were many highlights.  Not only has the meet moved, but the course has been changed most years even if the site were the same.  That was true again this year as it was reconfigured to make it...believe it or not...even faster.  The original maps say 3 miles, but the finish was changed and that may have shortened it, plus the portion on the soft dirt was eliminated, so it looked to be running 20-30 seconds faster than a year ago.  My apologies for not sticking to the original plan for the team camp...once we arrived, they had eliminated that entire area (the finish loop) as an option.  As it turned out, that would have been a bad location anyway.
 
The girls were missing more runners than the boys, but Emeline Myung ran the 4th fastest time for the girls in the freshmen race as she took 30th to medal.  The sophomore girls had the best team placing, as they did as frosh girls last year, as they took 7th.  Reese Garcia took 8th and Nicole Gonzalez was 27th, posting the largest improvement from a year ago on the entire team.  In all, five girls medaled in the race.  Many of the frosh boys got their first taste of competition and learned the difference between running and racing...Devan Cadogan and Estaban Marquez both looked strong and finished in the top half of a huge race.  Daniel Amaya ran solo in the sophomore race and knocked over 2 minutes off of last year's time.  Marcos Rodriguez and Luke Garcia showed the results of their hard work this summer in the junior race, as both posted improved times and earned medals.  Jade El-Gaouny ran alone in the senior race and as he put it, he was on fire.  He fired out strong and held on to easily earn a medal with a very good time as well.  Hollie Genualdi fired out strong as well as she went it alone in the varsity girls race, and after leaving everything she had on the course, she walked away with a PR and a medal.  The varsity boys were mostly intact, although a clear top seven has not materialized.  Javier Ruedas ran 15:43, the #9 mark all-time on any Woodbridge course, as he took 27th, and Juan Argueta, who pushes daily in practice, made quite a cross country debut!  His 15:53 missed the top 10 all-time list by just a second.
 
We are approaching the first league meet, which are far more important than the invitationals.  Red Hill Park will be the first of three league meets and many yesterday earned their way on that bus.  We look forward to a solid, full week of moderate temperature practices.     
 
Complete Results (improvement from last year noted):
Varsity Boys (17th of 20; 134 total runners):  27. Javier Ruedas - 15:43 (-:42;  #9 mark all-time);  34. Juan Argueta - 15:53;  88. Marco Ospina - 16:33;  108. Roberto Solis - 16:56 (-1:31);  122. Samuel Hsiao - 17:19 (-1:28);  133. Damien Vasquez - 18:27 (-1:30);  134. Ruben Ruiz - 18:36
 
Varsity Girls (134 total):  51. Hollie Genualdi - 19:28 (-:23)
 
Senior Boys (157 total):  51. Jade El-Gaouny - 17:38 (-:52)
 
Junior Boys (222 total):  61. Marcos Rodriguez - 17:14 (-1:02);  78. Luke Garcia - 17:37 (-:44);  169. Conor Farren-Stroud - 19:11 (-:29);  190. Wyatt Rivas - 19:51 (-:34)
 
Soph Boys (330 total):  167. Daniel Amaya - 18:35 (-2:20)
 
Soph Girls (7th of 15; 163 total):  8. Reese Garcia - 20:26 (-:03);  27. Nicole Gonzalez - 21:00 (-2:21);  71. Isabel Larkins - 22:31 (-1:51);  79. Yuke Chen - 22:40 (-:58);  83. Faythe Berge - 22:51;  153. Hannah Ismael - 26:37
 
Frosh Boys (29th of 31; 383 total):  131. Devan Cadogan - 18:41;  158. Estaban Marquez - 18:55;  230. Robert Gibson - 19:53;  248. Jared Bunch - 20:12;  254. Ethan Lee - 20:15;  275. Max Melton - 20:37;  285. Aidan Contreras - 20:50;  330. Isaac Mendez - 21:37;  360. Marcos Torres - 22:42;  373. Jason Bailey - 23:29;  374. Noah Ramirez - 23:41
 
Frosh Girls (192 total):  30. Emeline Myung - 21:01;  132. Adeline Martin - 24:28;  134. Elisa Ochoa - 24:35;  174. Vanessa Vasquez - 27:08 

 



Morro Rock '17
Morro Rock
Sunday, September 10
COOLING OFF ON THE CENTRAL COAST!!!
The Grizzlies got their season under way in the usual way...by taking about half the team up the coast to compete in the low-key Morro Bay Invitational.  With a mix of competition, fun, and team building, this trip has always been more than just racing.  Rewarding those that attended the most summer practices, the trip always provides some welcome relief from the scorching heat in southern California.  And boy has it been hot!  The team traveled in style up the coast, enjoying lunch in Buellton before arriving at the motel around 3:00.  After a brief run to get familiar with the course, everyone headed to the beach.  Some braved the really cold water, while others hung out on the shore.  After cleaning up, the team was served a big pasta meal at the park and had time to play before heading back to their rooms.
 
After breakfast in the morning back at the park, we checked out of the motel and walked across the street to the high school.  This years version of a course that even the home team doesn't keep course records measured in at 2.8 miles...super flat, but super slow.  Grass, tight turns, and plenty of thick sand makes for a tough race.  Add to that many novices who have not raced before, and you get a wonderful learning experience.  Lesson one is that there is a difference between running and racing and it takes some experience before you figure that out.  Running hard in practice translates to racing well; you cannot flip a switch.  Lesson two is to never underestimate a good nights sleep and eating well.  With the taste of freedom, many found out the hard way.  They don't keep score here in this early meet and medals are tough to come by...top 15 only.  With many top boys at home, Marco Ospina led the team in the Jr/Sr race, running 18:00, followed by a nice run by Josh Atkinson.  Newcomer Estaban Marquez ran 19:20 to lead the Grizzlies in the Fr/So race with Daniel Amaya racing strong as well.  Hollie Genualdi finished 21st out of 186 in the upper level girls race, while Reese Garcia was 19th in the younger girls' race, followed by a pair of solid freshmen, Emeline Myung and Trinity Poe.  
 
There were not many who improved their times from a year ago of the 18 that returned, so one could assume that the tides and the lifeguard tower placement made things tougher on the course.  If you did, you had a great day.  The team arrived home just after 7:00 on Saturday night anxious to prepare for a very different animal...the Woodbridge Invitational, one of the nation's largest.
 
The team conducted themselves very well with no behavior issues and that is much appreciated by the coaches.  As always, a huge thank you to all the parents who helped out with meals and made the trip to support the team.  Thank you to the Garcia family who always take the lead and organize everything.  Also, thanks to the Myung, Gonzalez, Rivas, Bailey, Berge families for their assistance and the Abregos for the delicious homemade desserts, as well as the alumni Carlmarks for their help. 

Complete Results:
Boys Junior/Senior Race (264 total runners):  62.Marco Ospina - 18:00;  71. Josh Atkinson - 18:13;  84. Roberto Solis - 18:26;  90. Jack Holloway - 18:34 (-:16);  95. Marcos Rodriguez - 18:42 (-:17);  102. Damian Vasquez - 18:55 (-:52);  116. Samuel Hsiao - 19:07;  171. Ryan Mannion - 20:07;  179. Sammy Abrego - 20:21;  181. Conor Farren-Stroud - 20:27;  187. Luke Garcia - 20:39;  210. Wyatt Rivas - 21:39;  224. Aaron Oravets - 22:14
 
Girls Junior/Senior Race (186 total runners):  21. Hollie Genualdi - 21:23;  66. Natalia Hernandez - 23:20;  76. Keila Cummings - 23:46;  78. Carissa Myung - 23:54
 
Boys Frosh/Soph Race (312 total runners):  105. Estaban Marquez - 19:20;  110. Daniel Amaya - 19:29;  140. Aidan Contreras - 20:02;  186. Robert Gibson - 20:53;  203. Tyler Smith - 21:14;  249. Max Melton - 22:45;  258. Tyler Dinh - 23:07;  261. Marcos Torres - 23:08;  283. Jason Bailey - 24:07
 
Girls Frosh/Soph Race (195 total runners):  19. Reese Garcia - 21:02;  27. Emeline Myung - 21:30;  36. Trinity Poe - 22:09;  43. Selena Mondragon - 22:20 (-:10);  53. Nicole Gonzalez - 22:59 (-1:12);  62. Faythe Berge - 23:11;  64. Ireland Bode - 23:14;  90. Isabella Goltara - 24:36;  116. Maddy McCarthy - 25:20;  119. Jessica Fernandez - 25:26;  127. Isabel Larkins - 25:34;  154. Vanessa Vasquez - 27:44 


Friday, August 25

SHIN SPLINTS PREVENTION VIDEO!!!

The most common injury in our sport is shin splints and preventing them will make running more enjoyable.  Once you have them, they are difficult to get rid of since weeks of rest is not a viable option.  Changing out your shoes more frequently and avoiding concrete as much as possible will usually do the trick, but below is a link to a video that deals with this.  Icing your shins, 20 minutes on and off will usually make them tolerable.  Here's the video:

 https://trackandfieldtoolbox.net/middle-distance/exercises-to-help-prevent-shin-splints

 



Monday, April 25

SEPTEMBER NEWS AND NOTES!!!            

T-Shirt/Performance Shirt Order:  Last year, we did a second design for shirts so that those who joined late and families could order some gear.  We did not do a T-Shirt in August, so this is your only chance on that.  Prices are very good for these...order form is located in "Handouts."  If you would like to order, place order form, cash or check (made out to LOHS cross country) in a sealed envelope, and turn in to Carissa...deadline is Friday September 15th!  

Gear Order:  Most items distributed, missing 4 boys' shorts and a sweatshirt. 

Logging Miles:  You must log miles during cross country season.  It's not only required but it's a great way of seeing progress and motivating yourself...even during the rest of the year when it is not required.  There's a running2win app now to make logging easier!  Register now if you do not already have an account.  You need to "Join A Team" for us to see your activity.  Directions are below:

1 Go to this Free Web Site: www.running2win.com.
2.Register yourself with a username and password and some other basic information.
3.Once you've registered, click on the link within the site to "join a team." You will be prompted to enter a Team ID;  it is T-7864100205-20, then click "Submit Request". That sends an email to Coach O who will grant you access.
Fill out your mileage daily!!


Unsure of your mileage???  Go to Google Earth, click on the ruler icon in the toolbar above the image...when the window opens, click on Path, then measure your route and it keeps a running total of mileage!

     



Upcoming Events
Date Event Time Location
Tue 9/26 star Picture Day 2:15 PM LOHS Track
Wed 9/27 runner Baseline League Meet #1 2:00 PM - 5:00 PM Red Hill Park
Thu 10/5 star Travel Day to Monterey All Day
Sat 10/7 runner Pacific Grove Invitational 9:00 AM - 2:00 PM Monterey Peninsula
Sat 10/14 runner Inland Empire Challenge 7:30 AM - 11:30 AM Glen Helen Regional Park
Wed 10/18 runner Baseline League Meet #2 3:00 PM - 6:00 PM Bonelli Park
Sat 10/21 runner Mt. SAC Invitational TBA Mt. SAC
Los Osos H.S. Cross Country
Los Osos H.S. Cross Country


 
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