This just in: Click on the image below to see Sophia Volk's awesome pictures of the Italy trip. We saw it all, and ate it all during our three weeks of fun in the sun "sulla penisola italiana!" We need more pictures, so all of you that were on the trip, upload them to your favorite website and send me the link so I can share them here.


Running Camp Update

The parents meeting for running camp is set! I'm sorry that this took so long, but I just returned from a wonderful tour of Italy with my friends and students and I'm struggling with a little jet-lag.

Monday July 23 at 6:30 p.m.
The Omahen's: 5210 Cobb Place, San Diego 92117
Dessert will keep us occupied while I talk too long.

I plan to have all the answers to all of your questions, so plan on joining us for a great evening where I'll share what's old and what's new for this year.. We have a wonderful camp planned again this year, which will be the 27th installment of the Sequoia Running Camp. Great runs, food, games and friends will make this the best one of them all. Please plan on having your camp forms and payment in by this time to reserve your place at this year's camp. After this date, I will be opening up any spots available that have not been reserved.

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Team Training Groups

These are preliminary groups for the beginning of the summer. All groups will be doing the same run course, but the lengths of the runs will change according to group strength and experience. Listen to your team captains for help and direction.

This is only a first grouping of the athletes on the team. Keep in mind I have only seen some of you for one day. I may have gotten a couple of names wrong, in which case you may need to move up. Keep in mind that moving up is the only direction to move. There is no going down, unless I made some mistakes. Challenge yourselves. These groups will help you.

Train Together!

Many times the groups will be mixed together on longer runs. Being in the Navy group does not necessarily mean you will be running slower than the Columbia group each day. It means you MAY be running shorter and/or you MAY be running slower. Always strive to be better.

All Groups Follow the SAME Run

This is important! Everyone will be running the same course. We are not splitting up all over the city. We'll have different runs each day, but all groups will follow each other. Most runs are out-and-back, which means you will follow the same course, but likely turn around earlier.


Leaders Wanted!

Each group needs a leader to keep the group motivated and working hard. We are NOT running to the slowest runner in the group. If you are one of the slowest, you need to stay with the front of the group as long as possible and possibly run a little shorter. Do NOT put yourself in the back of the pack

Keep the Pack Moving

A 6 mile run is a 6 mile run, not two 3 mile runs with a stop in the middle. We don't stop for bathroom breaks during a run. You do it BEFORE the run.

The white group might split in half as the summer progresses. Anything else?



Summer Training Has Begun!

Welcome to the new upcoming cross country season. Plan your summer well and follow the training information that you'll find on this page and the orange links. We have a phenomenal group that has already begun training, and our team looks great! This could be one of the strongest teams in the last several years, but only if YOU do the work this summer.

Read the mileage goals sheet to plan out your summer framework, most importantly how many miles you will run from today until September 2nd.

Here's What's Important:

1. You must fill out the running log EVERY DAY. This is mandatory to be part of the mileage club AND to go to camp. I will not accept just numbers in the daily mileage box. You need to write a daily journal: where you ran, with whom, how you felt, how long the run took to complete, any extra exercises/activities for that day. This is the only way you can compare your improvement to previous workouts over the same course.

2. If you're in town, you need to be running with the team. This is the only way to run FAR enough and FAST enough, the two "F" words that make us great.

3. Camp is an awesome experience, but to qualify to attend, you must be on track to achieve the appropriate mileage goals assigned to you. Make sure you have talked to me about your goals before the first week of training is over.

4. If you can't make it to practice for vacation or other previously scheduled activities, understand that you MUST STILL RUN. You cannot progress in mileage if you don't complete the appropriate mileage the week before. One week builds on the next, so you have to get it done. Wherever you are going, there is still Earth, and the laws of gravity remain the same, so put on your shoes and get out the door. NEVER make decisions from the couch.

Dale (left) and Mac (right)
Father and Son State Champions

For all you history nuts, click on the pics above for a great history of just about everything running and racing, including some epic pictures. This is a great archive that is updated periodically, so I will have a permanent link to it. Dale and Mac are on page 40. There are also some other great pictures of Dale in his running days, as well as current high school and collegians that you will all recognize. Check it out.

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