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| 2009 Delta River League XC Champions
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Tuesday, November 3
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
Sub-Sections @ Angels Camp Info Directions
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 County Championships
Photos Results
Frosh-Soph take 1st place by one point. Kim 3rd, Allison 4th, Jessica 7th. Kim & Allison have fastest St. Francis Frosh-Soph times that we have records for. Great effort by Ridgely and TK who passed three runners each right before the finish gaining 6 points and putting St. Francis in 1st place (McClatchy was one point and Davis 3 points behind). JV 3rd with Ella and Justina in top 10 and Varsity 4th with April in top 10
Frosh-Soph
SF 98
McClatchy 99
Davis 101
1. Natalie Alvarez Woodland 12:40
2. Allison Daly Granite Bay 12:48
3. Kim Lackner SF 12:51
4. Allison Klas SF 12:53
7. Jessica Diaz SF 13:15
46. Ridgely Provencal SF 14:24
47. TK Rose SF 14:26
101. Rebecca Bauer SF 15:37
116. Mika Brown SF 16:03
118. Abby Johnson SF 16:10
135. Katie Esparaza SF 16:39
139. Sarah Huggins SF 16:46
170. Eleanor Ferguson SF 18:36
175. Ravina Grewal SF 19:04
JV
1. Carondelet 33
2 Davis 37
3. SF 86
4. Placer 87
1. Halley Rainer Davis 13:27
2. Christianni Sangervasi 13:40
9. Ella Winje SF 14:14
10. Justina Burns SF 14:17
13. Paige Klugherz SF 14:39
36. Angie Dininni SF 15:56
42. Natalie Winje SF 16:10
46. Lauren Burns SF 16:14
48. Victoria Tacherra SF 16:16
Varsity
Large Schools Combined
1. Davis 43 1. Davis 53
2. Carondelet 67 2 Carondelet 85
3. Granite Bay 81 3. Placer 100
4. SF 83 4. SF 107
1. Brooke Holt Granite Bay 19:51
2. Juliana Green Davis 20:09
10. April Willett SF 21:16
13. Camille Dyer SF 21:26
21. Maureen May SF 22:04
39. Shelby Vollmer SF 22:59
42. Moriah Haworth SF 23:19
46. Susan Frazier SF 23:32
TROUBADOURS RUNNING IN COLLEGE
Stephanie Bolce '07 University of Portland
Katie Bolce '08 Sonoma State University
Sarah Bolce '08 Seattle University
Kathernine Enabnit '08 University of North Dakota
Meghan Enabnit '08 University of North Dakota
Maggie Lloyd '08 MIT (Mass. Institutute of Technology)
Nicole Mendoza '09 UC Irvine
Kristine Csicsery '09 Gonzaga U
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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