Sablle's Cross Country Report, Part V

Hey there,

Sablle again! This weekend was a really successful weekend for the Sonoma State cross country team. Our athletic sport is generally overlooked by most of the population, but for this race we had our chance to travel and get recognition. We flew out on Thursday to San Bernardino
for the CCAA Championships. The first day we found out when we ran that it is very very dry in San Bernardino which is definitely a change in weather for our team but come race day our team came through. We hydrated a great amount the days before our races because it is was greatly needed for this weather.

As far as the course goes it was awesome in my opinion. It was not repetitive which most races have been this year and it went by pretty fast while also having a beautiful view of this regional park. Come race day our team felt ready to run but it was very nerve racking since it was such a large race. Everybody competed at their best and did great. This trip was a lot of fun for our team and we are looking forward to next years CCAA Championships as well.

This week we are leaving on Thursday to the finest city in the world, San Diego. This is the race many of us have been looking forward to because it is in San Diego and we are traveling pretty far. This race is our last race of the season and pretty exciting for our team to compete with such a variety of teams. This meet we are racing our top seven women on the team with one alternate, so it is a run for the race right now between some girls. We have lost our number two runner Jacqui Trenkwalder. But, that just means our team has to try that much harder. I really believe in our top seven girls for this race and I know we will go to San Diego and perform.

Until next time,
Young Sablle

Sablle's Cross Country Report, Part IV

Hey guys!

Its Sablle here! As you know, we ran in beautiful Golden Gate Park this weekend at the SFSU Invitational. This meet went really well for our team as a whole! Everybody on our team finished with a great kick at the end, and for the most part, we were pleased with our performance.

A lot of us are recovering from injuries and I think we all handled it very well. The course was a nice 6k with a couple hills, terrain and grass. As far as running in the late afternoon goes, it was actually very, very cold rather than what we were preparing for, heat. The end of our race was very rewarding too because Yvonne brought us a delicious spaghetti dinner. I know i can speak for the entire team and give special thanks to Yvonne for supporting us throughout our season and constantly cheering and helping out!!! THANKS YVONNE!

Now, our next two races are definitely the most important ones! On Oct. 25 we have our CCAA Championships in San Bernardino, Calif. and our coach really wants us to all to get PR's (personal record), so we will definitely be fighting for them. Our very last race is in San Diego for Regionals and it is also very important. We will be fighting for a good place there as well.

Also I would like to do a short Q and A on here because us cross country runners get
these questions ALL THE TIME...

1.)Do you like to run?
YES, we all love to run, despite it being extremely hard at times we love what we do.
"Our sport is your sport's punishment"

2.) How many miles do you run?
Our longest run this year has been twelve miles.

3.) Is that all you do for practice...run the same routes?
NO! we do a variety of workouts, here is a rundown of our week...
Mondays: 6:00 a.m. practice, drive to Annadel, Run 12 miles.
Tuesdays: 7:00 practice, drive to Crane Creek Park and do a variety of hills (it changes every week)
Wednesdays: 7:00 practice, 5-6 mile runs (of coaches choosing around Rohnert Park...usually Copeland creek trail)
Thursdays: 7:00 practice on the track, varies from mile break ups to pyramids
Fridays: 7:00 practice, usually 5 miles and then go into the Sonoma State pool and aqua jog for about 15-30 minutes.

So there you go, if you have any more just ask!
-Young Sablle

Sablle's Cross Country Report, Part III

Hey its sablle again!

I know it has been long... I apologize. I personally have not been running for two weeks due to injuries. Our team actually has two girls out for the entire season, Kiyara and Elizabeth, which are great losses to our team. We really miss having them at practice as well as in the scores for
races but we will be just fine :). Our team is actually seeing a new specialist. He specializes in ART (Active Release Technique for all of you athletes out there). It really has seemed to help those with injuries on our team and I really recommend him. Anyways, our race this weekend is held by USF in San Francisco and we are all very excited. It is another tough 6k race but coach Mark James has really been preparing the team for this race. It should be very interesting because it is our only Friday race and it is at 4:30. Our team is used to running at
7:00 in the morning with cold foggy weather and since this is later it will be hotter, obviously. We have been practicing during the day a lot, though, to prepare us. The entire team is also very, very, very, very excited for our two last races in San Bernardino and San Diego (@ UCSD). I will be writing again soon, until then good luck to all you athletes!!!
-Young Sablle

Sablle's Cross Country Report, Part II

Hey it’s Sablle here...

Well since I last wrote my blog we had two other races. Our first race went well but it was on the most non cross-country course of my life. The course was a really long dirt loop that we did three time to make a 6k. The race was in Davis, and it was really hot as well and in a real landfill. One of our good runners Kiyara actually sprained her ankle in the second loop but sucked it up and ran the entire rest of the race, which really takes some hard work considering she went on crutches. The good news though, she is now walking again and doing aqua jogging! In the race our team was in a really large pack, which is a good thing for our bigger races. We get all of those spots so our score goes up. Our training last week was probably the hardest week of my life. On Monday the team ran 8 miles. Tuesday, we did a ton of hills. Wednesday, we took it easy and on Thursday we did this really intense track workout. Friday, we did pick-ups on the Copeland Creek trail along with aqua jogging in the athletic pool. That whirlpool in the training office is really coming in handy these days with our team!

This past Saturday we competed in the Mills Invitational in Oakland. This race was a pretty cool course with a little of everything (hills, grass, concrete, trail) with some good weather as well. We showed up in our new workout suits which made us look really smooth not the mention the sweet buns we run in and I know everybody on the team would have vouched for me that they are so attractive. Katie Bolce, who is an amazingly dedicated runner on our team, came in 1st and received a medal. Sonoma State as a whole came in 1st as well in the team scorings and received a 1st place trophy. The team is proud of the trophy and is happy with the performance. Our score was 30 and the closest team to us, Pacific, scored 60.

Also, this Saturday at 9:00 am we are having our first alumni two-mile fun run. The cost to participate is ten dollars and all the proceeds benefit the Sonoma State cross-country team. If you would like to participate in the event contact head coach Mark James.

Young Sablle

Sablle's Cross Country Report

Hey guys, My name is Sablle Scheppmann and this will be my first blog of the season. Cross Country has been going really well so far, if I do say so myself. We kicked off the season by going to Bodega Bay for our running camp. We ate at some really nice places because my coach Mark James is a HUGE LOCAL!!!

Anyways, we ran in the early morning hours and once at night. The weather was a bit muggy a couple days, but otherwise it was beautiful. This one run we did at the Bodega Head was amazing. We saw deer, and the AMAZING sunset!!! Before we left camp as, we got in a quick yoga session which was really hard because we were so sore from running. However, it was also very relaxing.

So far this season has been quite the ride. Waking up everyday and running at 7:00 am every morning is not an easy task...that is for sure!! But it keeps me and the other girls on track. By on track, I mean not becoming the typical "college kid" who wakes up at 10:00 every morning and goes to bed at 2:00. I feel like Mark and our assistant coach Chandra are really turning us into runners, whether with our hardcore nutritionist Marina or just giving us simple
things to do to improve.

Now I’ll let you in on how our first race went. Everyone was pretty happy with their first performance whether in the 20's or the 22's it did not matter. Everyone was proud to be a collegiate athlete and running for Sonoma State. Our course was pretty fast as well,
with little to no hills on it and a nice view of beautiful Golden Gate Park. Cannot wait for the next race, there should be some tough competition there just like there was at Golden Gate Park. We know the teams we want to beat this season and hopefully we will do so!

-Sablle