Anyone ever run the Crystal Springs course in Northern CA? What are your thoughts on how to race it?

I've raced Crystal Springs several times... but it was over 30 years ago!! ...wow that's kind of scary!!

Anyways, all I can remember is that it was a tough course and we always went out far too fast; e.g. sub 4:40 for the first mile.

I'm sure someone can provide you with a more contemporary assessment of the course.

Good Luck and HAVE FUN!

What distance? There are several versions.

The first mile is certain to be fast since there is a large net elevation drop. Try to stay relaxed and let gravity work on the long first downhill, that should save you from being blown out from a fast start. After the top of the biggest hill at about 1.1 it is pretty constant rolling hills. There is a large, steep hill that you will run at least once (depending on which version of the course you are doing). The finish is a long, gradual uphill, which sucks as well.

Overall, it is probably the #2 most difficult course I have raced on (the old college version of Mt. SAC was the hardest).

HS version, just under 3 miles.

The thing is going out too hard the first mile... what's a good place to stay? People go out so fast it's hard to stay back... should you just stay back and focus on passing people after that?

I assume that you are running the CCS meet there. Glad to see that they moved it back from Toro. Nothing against Toro, but Crystal is too full of tradition. Check out Hank Lawson's page

http://www.dyestatcal.com/ATHLETICS/XC/crybook.htm

I think that Crystal is one of the few tough courses where you can get away with a fast start. Don't get me wrong, you can still die big time in the last 1000, but after the top of the hill past the 1 mile mark, there is a long downhill/flat/gradual downhill where you can recover if you are really good at running relaxed downhill. It is not like some hilly courses where the downhills are as taxing as the uphills.

How you run it really depends on what your goals are for the race. If you goal is a high team finish, then you guys should run conservatively for the first mile and grind your way through the pack for the last two. It is really easy to move up at Crystal because most average HS runners slow way down somewhere in the middle and may or may not recover for a fast finish. However, if you are shooting for an individual victory, you should not be too far from the front at any time, because as I said, the good guys will be able to roll on those downhills and you will have a really tough time reeling them in if you give them too much time in the first mile.

If I recall correctly, currently the system is where the CCS meet alternates between Toro Park and Crystal Springs every year. Last year it was Toro.

what about just going for a top 15-20 finish?

The hardest part of the course is the last 800m-1km after that hill. That part really separates the man from the boys. Don't go out too fast but not too slow. then after that big going up that big hill in the beginning hit the downhill hard. take advantage of all the downhills. and good luck.

another runner too wrote:

what about just going for a top 15-20 finish?

Run conservatively early, relax and roll the downhills, try to be feeling really strong at the bottom of the hill 1200 out from the finish. (Not a bad strategy for anyone actually)

how conservatively? stay around 30-40th and then slowly move up after the first 800-1200?

Try not to think too much about placing early on. Focus on using as little energy as possible on that long downhill start. I guess a good place to start thinking about moving up is at the bottom of the hill leading up to the mile mark. If you are really far back, you will need to move up sooner. Don't try to make any big moves on the uphills unless you are a supremely good hill runner. You can make up much more ground coming over the tops of the hills and attacking the downhills. Too many kids try to be marines charging up the big hills and end up totally tied up with lactic acid at the top and unable to do anything on the downhill.

The most important thing on that course is to just fly on the downhill. There isn't really one downhill that you have to hold anything back. None are very steep. Just try to run steady up the hills but then crest them hard and open up the stride.

Man, this thread make me wish I was still in the CCS (I coach in the SJS now). What schools are you guys running for? I'm a Westmont High grad.

Haha this thread brings back good memories... being league champions on the course and so on.

As my name indicates, I ran for Los Gatos HS.

sup coach B im also an alum from westmont. though our school been pretty bad recently. Dont know too many dedicated runners from westmont know a days. But i moved, but still running in the so cal region.

As for the OP Crystal is a tough course, pretty much wat coach B said. conserve on the uphill and charge the downhill. thats your best bet. And give it your all on the last 1200 meter where you turn and see everyone on that long straight away.

westmont high alum wrote:

sup coach B im also an alum from westmont. though our school been pretty bad recently. Dont know too many dedicated runners from westmont know a days. But i moved, but still running in the so cal region.

As for the OP Crystal is a tough course, pretty much wat coach B said. conserve on the uphill and charge the downhill. thats your best bet. And give it your all on the last 1200 meter where you turn and see everyone on that long straight away.

What year?....and yes, they do suck now. I coached there from 91-93 (track distance events). Were you there during that time?

They have one good runner... Abby Blake. Top freshman in CCS last year.

welll........ wrote:

They have one good runner... Abby Blake. Top freshman in CCS last year.

Well, perhaps I shouldn't rush to judge...

Anyway, time for bed.

My best advice is to run scared on the final, slightly uphill finishing stretch. My only good race there was when I was trying to hold off a teammate I didn't like very much. Not sure my quads ever have burned quite that much ever again!

I've run it around four times my best being a 15:40.

you can go out pretty hard the first 800 as long as your not sprinting, but make sure you get into a relaxing rythem once it flattens out and especially by the time you get to the mile mark. You should be able to make 10-20 spots after you come back over the hill and leave the rest of what you got on that final 1200.

Last time I ran it at CCS, from the top of the hill all the way to the finish I didn't see a single person in front or behind me, I was completely alone which made it really hard to push the most important part of the race.

p.s. yes CCS alternates between toro and crystal

GREAT course, one of the best. Relax the first 800, steady the second 800, maintain up the big hill, and start working on the downhill after the mile. You can really break people surging around the hidden turns in the second mile. Good luck!

also check out the all-time lists at

http://www.dyestatcal.com/ATHLETICS/XC/crystlat.htm

.

Garrett Rowe has been under 15 a couple of times, including this year, and Gunn's Paul Summers has run 15:01--if conditions are good, both these guys could make a big dent in the all-time list.

here are the sub-15 performances since 1990 in chronological order. Note the big upswing of depth in the '00s!

14:54 1994 Jason Balkman Lynbrook

14:52 1998 Andrew Hill Los Altos

14:54 2003 Jeremy Mineau Menlo-Atherton

14:56 2003 Brett Gotcher Aptos

14:57 2003 Mineau Menlo-Atherton

14:53.2 2005 Ben Sitler St. Francis

14:59 2005 Sitler St. Francis

14:54 2006 Mohamed Abdalla Willow Glen

14:55 2006 Abdalla Willow Glen

14:57 2006 Matt Petrillo Los Gatos

14:56 2007 Gambileg Bor Jefferson

14:58 2007 Abdalla Willow Glen

14:56 2008 Garrett Rowe Mountain View

14:57 2008 Ian Myjer Mountain View

14:58 2009 Rowe Mountain View