Mt. SAC Invitational
The girls varsity team, broke the Cerritos HS school record in the 4x1600m. While the mark is not as low as most schools, the team accomplished it without their #2 (Avila) and #4 (Tai) 1600m athletes on the season.
Jessica Sunio (12) (CHS#1 1600m) - 5:25
Connie Caliz (10) (CHS#3 1600m) - 5:44
Isis Christopher (10) (CHS#8 1600m) - 5:48
Athalia Magana (11) (CHS#5 1600m) - 5:51
The Dons found success as they begin to find their season/career PRs as we head into the final weeks of the season. The average improvement towards the end of the season (W8-CIF) for athletes is 8-13 seconds for girls and 6-11 seconds for boys.
Jessica Sunio came through her split at 5:25. In her last Mt. SAC relay she ran 5:37 and finished CIF with a 5:24. Based on this, we're aiming in the range of 5:14-5:19. By implementing an increased cross training program this week, we should see the results come CIF.
Connie Caliz runs better in a head-to-head environment. In fact, this season, Sunio and Caliz have split head-to-head matchups, with the two never separated by more than two seconds. Her 5:44 is disappointing, however, when it come down to the bigger races, Caliz has the potential for the largest improvement similar to the top two times in school history of Villegas and Alarid. The potential is there to drop to that range.
Villegas (2006) - 5:33 (Before SLF) - 5:24 (SLF) - 5:17 (CIF)
Alarid (2007) - 5:44 (Before SLF) - 5:37 (SLF) - 5:21 (CIF)
Isis Christopher may have been the #8 1600m runner on the team heading into the week, but the potential was shown in her first two 1600m ever. Christopher was hesitant and still has the potential for a greater time. Her progress chart shows an improvement in just a few weeks in her three 1600m of 2011: 6:19-6:02-5:48. Could a sub-5:40 be in the cards in combination with a 2:24-2:29 800m?
Athalia Magana had a hard time transitioning into the 2011 track season, starting late and missing a week in the season. Despite some training during that week in Central Park, the workouts were not the same and set her back a bit. After her 5:47 GFS league championship race, Magana has worked back towards that mark and will also look at dipping under the 5:40 mark this season.
On the boys side, Raymond Lim's progression makes us analyze where he will end up by the end of the season. Last year, Lim set his PR at 5:22. With some development as a frosh-soph athlete, he dropped his time below 5:10, and has begun to see his time drop 4:55-4:53-4:50 in his last three races (excluding the full mile at CHS). As a sophomore, while his times aren't spectacular, his progression is noticeable and with the normal progress, a 4:39-4:44 is possible at this point in his career come league finals. Our early goal was 4:50-4:55, looks like we'll have to reanalyze.
Season Commentary - Athlete Development for CXC/Distance Athletes
Sometimes, it's more than just talent.
It's hard to argue that you can be a star runner without talent. However, in some ways, our program has seen the development of athletes who may not run collegiate level times, but have worked hard enough to try to make themselves competitive in a mid-to-lower-mileage program that will allow them to find greater improvement when they reach the collegiate stage.
CASE STUDY: Thien-Nam To
As a freshman, Thien-Nam To did not show high-caliber distance potential. While we knew he could be a varsity athlete, the potential to be one of the fastest in school history, was not as definite. However, as he progressed through the training cycles of the program and on to a collegiate program, he showed how he could blossom. By slowly increasing his mileage and intensity, he reached his peak recently and still is looking to be moving forward and upward.
9th - 18:40
10th - 16:21 (Large Variable Between PR and Worst Times)
11th - 15:40 (Large Variable Between PR and Worst Times)
12th - 15:14 (Race Consistency Improved Dramatically)
Collegiate - 25:57 (8k)
By establishing good basic skills and work habits early, with the ability to mentally and physically handle workouts, the potential for growth with the increase in quantity and intensity can be limitless. It is important for athletes to understand that you can develop if you follow the system (including the additions) from start to finish.
The girls varsity team, broke the Cerritos HS school record in the 4x1600m. While the mark is not as low as most schools, the team accomplished it without their #2 (Avila) and #4 (Tai) 1600m athletes on the season.
Jessica Sunio (12) (CHS#1 1600m) - 5:25
Connie Caliz (10) (CHS#3 1600m) - 5:44
Isis Christopher (10) (CHS#8 1600m) - 5:48
Athalia Magana (11) (CHS#5 1600m) - 5:51
The Dons found success as they begin to find their season/career PRs as we head into the final weeks of the season. The average improvement towards the end of the season (W8-CIF) for athletes is 8-13 seconds for girls and 6-11 seconds for boys.
Jessica Sunio came through her split at 5:25. In her last Mt. SAC relay she ran 5:37 and finished CIF with a 5:24. Based on this, we're aiming in the range of 5:14-5:19. By implementing an increased cross training program this week, we should see the results come CIF.
Connie Caliz runs better in a head-to-head environment. In fact, this season, Sunio and Caliz have split head-to-head matchups, with the two never separated by more than two seconds. Her 5:44 is disappointing, however, when it come down to the bigger races, Caliz has the potential for the largest improvement similar to the top two times in school history of Villegas and Alarid. The potential is there to drop to that range.
Villegas (2006) - 5:33 (Before SLF) - 5:24 (SLF) - 5:17 (CIF)
Alarid (2007) - 5:44 (Before SLF) - 5:37 (SLF) - 5:21 (CIF)
Isis Christopher may have been the #8 1600m runner on the team heading into the week, but the potential was shown in her first two 1600m ever. Christopher was hesitant and still has the potential for a greater time. Her progress chart shows an improvement in just a few weeks in her three 1600m of 2011: 6:19-6:02-5:48. Could a sub-5:40 be in the cards in combination with a 2:24-2:29 800m?
Athalia Magana had a hard time transitioning into the 2011 track season, starting late and missing a week in the season. Despite some training during that week in Central Park, the workouts were not the same and set her back a bit. After her 5:47 GFS league championship race, Magana has worked back towards that mark and will also look at dipping under the 5:40 mark this season.
On the boys side, Raymond Lim's progression makes us analyze where he will end up by the end of the season. Last year, Lim set his PR at 5:22. With some development as a frosh-soph athlete, he dropped his time below 5:10, and has begun to see his time drop 4:55-4:53-4:50 in his last three races (excluding the full mile at CHS). As a sophomore, while his times aren't spectacular, his progression is noticeable and with the normal progress, a 4:39-4:44 is possible at this point in his career come league finals. Our early goal was 4:50-4:55, looks like we'll have to reanalyze.
Season Commentary - Athlete Development for CXC/Distance Athletes
Sometimes, it's more than just talent.
It's hard to argue that you can be a star runner without talent. However, in some ways, our program has seen the development of athletes who may not run collegiate level times, but have worked hard enough to try to make themselves competitive in a mid-to-lower-mileage program that will allow them to find greater improvement when they reach the collegiate stage.
CASE STUDY: Thien-Nam To
As a freshman, Thien-Nam To did not show high-caliber distance potential. While we knew he could be a varsity athlete, the potential to be one of the fastest in school history, was not as definite. However, as he progressed through the training cycles of the program and on to a collegiate program, he showed how he could blossom. By slowly increasing his mileage and intensity, he reached his peak recently and still is looking to be moving forward and upward.
9th - 18:40
10th - 16:21 (Large Variable Between PR and Worst Times)
11th - 15:40 (Large Variable Between PR and Worst Times)
12th - 15:14 (Race Consistency Improved Dramatically)
Collegiate - 25:57 (8k)
By establishing good basic skills and work habits early, with the ability to mentally and physically handle workouts, the potential for growth with the increase in quantity and intensity can be limitless. It is important for athletes to understand that you can develop if you follow the system (including the additions) from start to finish.
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