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Saturday, November 28
ST FRANCIS TROUBADOURS CROSS COUNTRY
Section Champions: 1989, 1990, 1991, 1998, 2001, 2002, 2005 - State Champions: 2002
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INDEX
Recent Results - Rankings - Upcoming Schedule - Medical Tent
Meet Schedule - DyeStatCal - Jesuit XC - Mt. SAC
2008 XC RESULTS - TRACK PAGE
REQUIRED READING: Mission Statement / The Five Points / Succeeding at St. Francis
California State Championships
Photos Results
Great run at State. Top 5 girls within 63 seconds and top 7 within 86 seconds. Girls take 14th. 1:38.42 is the fourth fastest SF time since 1999 (one second behind 2007 team). April has the 10th fastest SF time at State 1999-2009. Allison has the 13th fastest SF time at State and 2nd fastest freshman SF time at state 1999-2009. Maureen has the 15th fastest time at State 1999-2009.
1 567 NCS Jacque Taylor SR Casa Grand 17:29
2 669 NCS Julie Nacouzi JR Montgomery 17:29
69 1386 SJS April Willet SO St. Francis 19:20
73 1381 SJS Allison Klas FR St. Francis 19:27
86 1387 SJS Maureen May SR St. Francis 19:34
102 1385 SJS Camille Dyer SO St. Francis 19:58
120 1383 SJS Leah Campbell SO St. Francis 20:23
123 1382 SJS Kim Lackner FR St. Francis 20:25
145 1384 SJS Jessica Diaz SO St. Francis 20:46
Sections
Photos Results
We’re Back! Varsity girls qualify for State by taking 2nd. April in top 10. JV and Erin take 1st! Ridgely represents St. Francis in Frosh/Soph race.
Varsity
Woodcreek 61
St Francis 68
Oakmont 89
1 1 502 Karlie Garcia F 9 2 OAKMONT 18:11 T
2 2 447 Brooke Holt F 11 2 GRANITE BAY 19:25 1:14 1:14 I
8 7 580 April Willet F 10 2 ST FRANCIS 20:02 0:05 1:51 T
15 13 570 Camille Dyer F 10 2 ST FRANCIS 20:33 0:05 2:22 T
16 14 577 Maureen May F 12 2 ST FRANCIS 20:34 0:01 2:23 T
18 15 573 Allison Klas F 9 2 ST FRANCIS 20:45 0:02 2:34 T
23 19 568 Leah Campbell F 10 2 ST FRANCIS 21:09 0:01 2:58 T
28 24 575 Kim Lackner F 9 2 ST FRANCIS 21:28 0:05 3:17 T
38 31 569 Jessica Diaz F 10 2 ST FRANCIS 21:58 0:04 3:47 T
JV
SF 31
Oak Ridge 48
Davis 60
1 1 576 Erin Matranga F 11 2 ST FRANCIS 20:18 T
2 624 Brooke O'Brien F 9 2 WOODCREEK 21:19 1:01 1:01 I
4 3 579 Shelby Vollmer F 11 2 ST FRANCIS 21:49 0:16 1:31 T
9 7 572 Moriah Haworth F 12 2 ST FRANCIS 22:43 0:21 2:25 T
10 8 581 Ella Winje F 11 2 ST FRANCIS 22:44 0:01 2:26 T
15 12 574 Paige Klugherz F 11 2 ST FRANCIS 23:11 0:02 2:53 T
43 34 571 Lauren Flores F 11 2 ST FRANCIS 25:28 0:05 5:10 T
50 40 567 Lauren Burns F 12 2 ST FRANCIS 27:25 0:29 7:07 T
Frosh/Soph
35 578 Ridgely Provencal F 10 2 ST FRANCIS 15:56 0:02 2:38
Subsections
Photos Varsity Results JV & F/S Results
Another great day! Varsity girls are all with 75 seconds. Varsity takes second and advances to Sections. Erin wins JV race and added some distance to race. JV takes second and advances to Sections. Frosh/Soph takes 7th , Ridgely advances to Sections.
Varsity
Woodcreek 58
St Francis 81
Granite Bay 97
Oakmont 131
1 1 1715 Karlie Garcia F 9 2 OAKMONT 18:06 T
2 2 1609 Brooke Holt F 11 2 GRANITE BAY 18:52 T
10 9 1956 April Willet F 10 2 ST FRANCIS 19:48 T
13 12 1951 Maureen May F 12 2 ST FRANCIS 19:57 T
17 16 1946 Allison Klas F 9 2 ST FRANCIS 20:19 T
22 21 1937 Camille Dyer F 10 2 ST FRANCIS 20:38 T
24 23 1948 Kim Lackner F 9 2 ST FRANCIS 20:45 T
27 25 1934 Leah Campbell F 10 2 ST FRANCIS 20:50 T
36 33 1935 Jessica Diaz F 10 2 ST FRANCIS 21:03 T
JV
Oak Ridge 27
SF 41
Davis 54
1 1 1950 Erin Matranga F 11 2 ST FRANCIS 19:51 T
2 2083 Brooke O'Brien F 9 2 WOODCREEK 21:09 I
7 6 1955 Shelby Vollmer F 11 2 ST FRANCIS 21:33 T
10 9 1943 Moriah Haworth F 12 2 ST FRANCIS 22:13 T
15 12 1947 Paige Klugherz F 11 2 ST FRANCIS 22:51 T
16 13 1957 Ella Winje F 11 2 ST FRANCIS 22:55 T
35 32 1940 Lauren Flores F 11 2 ST FRANCIS 24:01 T
63 53 1936 Angie Dininni F 12 2 ST FRANCIS 25:26 T
77 1933 Lauren Burns F 12 2 ST FRANCIS 26:04
85 1932 Victoria Tacherra F 12 2 ST FRANCIS 26:23
Frosh/Soph
1 1 1450 Kellie Schmitt F 9 2 CASA ROBLE 13:38 I
19 14 1952 Ridgely Provencal F 10 2 ST FRANCIS 15:11 I
28 21 1930 Rebecca Bauer F 9 2 ST FRANCIS 15:20
31 24 1953 TK Rose F 9 2 ST FRANCIS 15:29
68 49 1945 Abby Johnson F 10 2 ST FRANCIS 16:26
76 55 1954 Tatiana Smith F 10 2 ST FRANCIS 16:40
80 57 1939 Eleanor Ferguson F 9 2 ST FRANCIS 16:47
85 60 1931 Mika Brown F 9 2 ST FRANCIS 17:18
86 1944 Sarah Huggins F 10 2 ST FRANCIS 17:19
87 1938 Katie Esparza F 10 2 ST FRANCIS 17:27
117 1942 Ravina Grewal F 10 2 ST FRANCIS 20:52
October 2009
Delta River League XC Champions
Photos Results
Great job ladies!! Delta River League Champions. Erin, April, Maureen, Allison and Camille are All League. Top 5 are all within 45 seconds. F/S take second. Susan takes second and all F/S improve time from Bella Vista meet. Eleanor improves time by over one minute.
Varsity
St Francis 28
Sheldon 52
Folsom 58
1. Breanna Lewis Sheldon 19:23
2. Blanka Hodur Folsom 19:56
3. Erin Matranga SF 20:11
4. April Willett SF 20:14
6. Maureen May SF 20:38
7. Allison Klas SF 20:47
8. Camille Dyer SF 20:56
11. Lackner SF 21:30
12. Campbell SF 21:43
13. Diaz SF 21:52
15. Moriah Haworth SF 22:17
16. Volmer SF 22:18
20. Burns SF 22:56
21. Winje SF 22:57
22. Klugherz SF 23:15
30. Flores SF 24:57
36. Winje SF 2630
37. Burns SF 2645
Frosh/Soph
Pleasant Grove 23
SF 34
Sheldon 64
1. Hannah Schmidt PG 14:32
2. Susan Frazier SF 15:05
3. Redgeley Provencal SF 15:08
9. Bauer SF 15:48
11. TK Rose SF 1605
12. Ferguson SF 1642
14. Smith SF 1704
15. Johnson SF 1709
16. Huggins SF 1711
17. Brown SF 1732
18. Esparza SF 1742
Mt. SAC Cross Country Invitational
Photos Results: Soph Fresh Varsity
April wins sophomore race, Camille 3rd, Jessica 8th and Leah 9th. Four in top 10 and girls win Sophomore race. Allison 3rd and Kim 6th in Freshman race, Freshman take 6th. All teams raced against D1 teams.
Sophomores
SF 49
Burbank 75
Los Alamitos 78
1. April Willett SF 19:47
2. Erin Velazquez Great Oak 20:16
3. Camille Dyer SF 20:30
8. Jessica Diaz SF 21:01
9. Leah Campbell SF 21:01
37. Susan Frazier SF 23:01
52. Ridgely Provencal SF 23:53
89. Tatiana Smith SF 26:13
95. Natalie Obaldia SF 26:46
97. Abby Johnson SF 26:49
99. Katie Esparaza SF 27:01
Freshman
1. King 100
2 Valley View 113
3. Trabucco Hills 114
6. SF 164
1. Meghan Nevarez Downey 20:05
2. Emma Jaramillo King 20:08
3. Allison Klas SF 20:12
6. Kim Lackner SF 20:40
50. Rebecca Bauer SF 23:51
51. TK Rose SF 23:52
110. Mika Brown SF 26:54
112. Eleanor Ferguson SF 26:58
Varsity
21. SF
1. Nina Alvarado Chaparral 18:07
2. Alisha Brown Madera South 18:19
101. Shelby Vollmer SF 21:02
126. Ella Winje SF 22:24
129. Justina Burns SF 22:39
138. Paige Klugherz SF 23:50
139. Lauren Flores SF 24:34
140. Lauren Burns SF 25:57
141. Victoria Tacherra SF 26:10
Bella Vista Bronco Cross Country Invitational
Photos Results
Varsity 2nd, JV 3rd, Soph 2nd and Fresh 2nd
Varsity led by Maureen and April. Justina and Ella 3rd and 4th in JV race. Jessica 4th in Sophmore race. Allison 2nd and Kim 3rd in Freshman race. Great day for the Troubies
Varsity
Woodcreek 34
SF 89
Ponderosa 127
1. Courtney Crosta Woodcreek 19:16.26
2. Christine Bowlus Davis 19:32.74
11. Maureen May SF 20:19.16
13. April Willett SF 20:37.77
28. Moriah Haworth SF 21:54.31
31. Camille Dyer SF 22:02.43
33. Leah Campbell SF 22:10.53
35. Shelby Vollmer SF 22:16.61
JV
Davis 28
SF 31
1. Blanka Hodur Folsom 21:05.41
2. Jordan Bradford Woodcreek 22:35.46
3. Justina Burns SF 23:09.32
4. Ella Winje SF 23:21.79
14. Lauren Flores SF 25:29.51
29. Natalie Obaldia SF 27:52.02
31. Victoria Tacherra SF 28:09.56
32. Elena Losada SF 28:39.89
35. Lauren Burns SF 29:31.94
Sophmores
Bella Vista 23
Pleasant Grove 69
SF 85
1. Haley Kroll Tokay 13:36.79
2. Rachel Lacey Bella Vista 14:16.26
4. Jessica Diaz SF 14:41.84
12. Susan Frazier SF 15:18.10
18. Ridgely Provencal SF 15:42.66
52. Abby Johnson SF 17:30.19
53. Tatiana Smith SF 17:30.51
60. Sarah Huggins SF 17:40.75
66. Katie Esparaza SF 18:04.82
Freshmen
Davis 38
SF 54
Lincoln 64
1. Kellie Schmitt Casa Roble 13:57.31
2. Allison Klas SF 14:01.65
3. Kim Lackner SF 14:07.41
16. TK Rose SF 16:08.51
22. Rebecca Bauer SF 16:37.21
41. Mika Brown SF 18:04.78
42. Eleanor Ferguson SF 18:07.73
The Other Meet
Results Photos
Frosh/Soph 1st, JV 1st and Varsity 1st
12 Top Finisher Shirts
Frosh/Soph
1. Kellie Schmitt Casa 11:40.13
2. Nancy Zamora Florin 12:12.23
4. Susan Frazier SF 13:01.64
9. TK Rose SF 13:44.21
14. Rebecca Bauer SF 14:34.98
19. Mika Brown SF 15:03.71
21. Tatiana Smith SF 15:10.76
26. Sarah Huggins SF 15:33.73
28. Abby Johnson SF 15:44.87
JV
1. Megan Harston Golden Sierra 12:49.66
2. Ella Winje SF 12:56.24
3. Justina Burns SF 12:58.76
5. Paige Klugherz SF 13:26.07
6. Lauren Flores SF 13:37.43
10. Victoria Tacherra SF 15:01.79
14. Katie Esparaza SF 15:44.11
Varsity
1. Breanne Mitchell Bear River 18:00.59
2. Claire Miller Napa 18:29.65
3. April Willett SF 19:03.76
6. Camille Dyer SF 19:45.24
7. Jessica Diaz SF 19:49.10
8. Kim Lackner SF 19:49.86
13. Allison Klas SF 20:27.96
15. Shelby Vollmer SF 20:36.24
16. Leah Campbell SF 20:43.52
Delta Meet
Photos Varsity Results
Frosh/Soph 1st and Varsity 1st
Another great race by April and Maureen. Leah wins Frosh/Soph and Susan is 3rd
Frosh/Soph
SF 28
PG 35
Shel 58
1. Leah Campbell SF 12:38
2. Hannah Schmidt PG 1246
3. Susan Frazier SF 1332
4. Redgeley Provencal SF 1336
7. TK Ross SF 1356
13. Bauer SF 1454
15. Eleanor SF 1458
18. Abby SF 1532
19. Brown SF 1538
21. Katie SF 1554
23. Sarah SF 1600
26. Ravina SF 1812
Varsity
St Francis 28
Sheldon 53
Folsom 68
Monterey Trail 108
Pleasant Grove 120
1. Breanna Lewis Sheldon 17:59
2. April Willett SF 18:39 (AKA: Winje)
3. Maureen May SF 18:42
6. Allison Klas 19:29 (AKA: )
9. Moriah Hainworth SF 19:41
10. Camille Dyer SF 19:59
12. Diaz SF 2021
14. Lackner SF 2037
17. Burns SF 2058
19. Volmer SF 2111
20. Winje SF 2127
23. Klughlerz SF 2234
24. Flores SF 2248
26. Angie SF 2317
35. Burns SF 2525
Yolo
SCHEDULE
2009 TRACK MEET SCHEDULE
posted here
2009 XC MEET SCHEDULE
posted here
RESULTS
2008 Results - 2007 Results - 2006 Results - 2005 Results - 2004 Results
MEET PREVIEW
RANKINGS
SJS TEAM RANKINGS
STATEWIDE DIVISIONAL RANKINGS
OTHER RANKINGS
MEDICAL TENT
Team resource area for pertinent nutrition and medical info
+ Iliotibial issues ...from Coach Tom
+ More on Iron ...from Elicia Fernandez
+ Iron Fact Sheet ... from Kim Anderson
Thanks contributors.
HIGH IRON FOODS: There are several good sources of iron including: beef, fish, poultry, eggs, whole grains (such as oats, bran cereal and wheat germ). Other good sources include fortified breads and cereals, dried fruit (such as dates and raisins) and beans (like pinto, navy, black, great northern, etc.).
These sources are better absorbed with foods high in vitamin C (such as citrus fruits and juices, berries, broccoli, cantaloupe, peppers, kiwi, tomatoes and potatoes).
A high iron dish that is easy to make is chili. The vitamin C from tomatoes and bell peppers aids in the absorption of iron from the beans. source
+ IRON DEPLETION: WHAT YOU NEED TO KNOW 7/06
Why not get tested? What do you have to lose... except your season.
+ DOs & DON'Ts OF SPORTS NUTRITION
+ IRON NEEDS IN ENDURANCE RUNNERS from NC State
+ Track for Teens... and its benefit from estronaut.com
+ Info on Anemia - Iron deficiency is a common problem with female runners.
Article Highlights
Get Tested.... Eat Food High in Iron (Red Meat, Pork Chops, Raisins, Spinach, Apricots, etc.)
Using Iron Supplements??... Take with Vitamin C for best absorption.
Any good health studies or links?? Send 'em in. - Archives of all past stories
VERY IMPORTANT
1. The Coaches STRONGLY suggest that each SF XC runner get a blood test for IRON LEVELS...Make sure to ask for the FERRITIN level with the same test...Teenage girls and especially teenage runners (athletes) are at a greater risk than most...PARENTS--My own daughter was diagnosed with Iron deficiency (anemia) when she was a sophomore at SF...I noticed something was wrong when watching her play BB...It finally dawned on me that she might be low on Iron...I was right...It took more than 6 weeks to get her back on track...
2. Please get plenty of Iron and Calcium daily with their foods...Vitamin C helps absorb the Iron better...Calcium inhibits the Iron absorption when taken at the same time...CAFFEINE is a big NO from the coaches...Especially energy drinks...GOOD OLD FASHION WATER, MILK, A RECOVERY DRINK AFTER PRACTICE, BUT NOT ALL DAY LONG...ONCE IN A WHILE A DIET 7UP OR SPRITE WON'T HURT...That is what the coaches recommend...
3. The body heals and recovers the best during SLEEP...The girls need to get lots of sleep...What more can be said...
Coach John, Tom, and Megan
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2008 MEET SCHEDULE (click on MEET LOGO for 2007 RESULTS)
SJS SECTION HISTORY
Now Includes XC, Polo, Golf, and Volleyball from Fall '08
SF won Tennis, Water Polo, Div Golf, and Masters Golf in Fall '08
ST. FRANCIS H.S. SECTION TITLES BY SPORT (64)
14 - GOLF
10 - SOCCER
9 - VOLLEYBALL
7 - CROSS COUNTRY
7 - BASKETBALL
6 - TENNIS
3 - SWIMMING, TRACK, WATER POLO
1 - SOFTBALL, GYMNASTICS
TOTAL SECTION TITLES BY SCHOOL - GIRLS ONLY
1. ST. FRANCIS H.S. - 64
2. DAVIS H.S. - 55
(note: we're not counting badminton, only 4 leagues play it)
TOTAL SECTION TITLES BY SCHOOL - BOTH GENDERS
1. DAVIS - 99
2. JESUIT - 89
3. RIO AMERICANO - 66
4. ST. FRANCIS - 64
5. PLACER - 49 (updated 12/01/08)
When you join St. Francis Cross Country,
you are joining one of the winningest programs at the high school
with the greatest girls sports tradition in the Sac-Joaquin Section.
Join SF Cross Country TODAY !
COOLDOWN
+ For the new families/girls, here's some info on how cross country is scored.
" " " " " " " " " " " " " " " QU0TES " " " " " " " " " " " " " " "
"Confidence grows if we overcome our tired bodies, running harder when we want to slow down.
With confidence comes character and strength of body, will, and soul.
No one becomes a champion without training hard; one of the reasons there
are so few champions is that when the going is tough the weaker people quit." .... Percy Cerutty
"See if you can give much more attention to the doing than to the result that you want to achieve through it.
Give your fullest attention to whatever the moment presents." .... Eckhart Tolle
"It's not enough that we do our best; sometimes we have to do what's required."
Sir Winston Churchill
" " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " "
INDEX
Recent Results - Rankings - Upcoming Schedule - Troubie Trivia - Medical Tent
Meet Schedule - Meet Previews - DyeStatCal - SAT Question of the Day
St. Francis High School
5900 Elvas Avenue, Sacramento, CA 95819, 916.452.3461, FAX 916.452.1591
Head Coach: John Ducray - ducray@sbcglobal.net - Webmaster: Joe Hartman - runfan@msn.com
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