How to run Mt SAC - 
Josh Spiker's view from crutches

One of the hottest runners in the entire nation early this Fall
was Ventura star Josh Spiker. The 8:56 3200 star in track came
on like gangbusters in mid-season, racing 14:43 at the Mt. SAC
Invitational, then following Coach's orders to go out moderately the 
next week at the Ventura County Championship still took down the 
CR by 18 seconds!! Unfortunately he was diagnosed the
following week with a stress fracture, that he describes the
severity of below. University of Wisconsin-bound (recall them
doing quite well in NCAA's) and looking forward to a good spring
track season, we asked one of the nation's best who has spent
three years on the Mt. SAC course to describe how he approaches
races on the challenging lay-out there. 


Hey Doug! Unfortunately I am still on crutches because my injury
was worse than the original diagnosis. I have tiny microscopic
cracks throughout my upper tibia. The doctor said it was
basically shattered inside like glass is when cracked. I will be
on crutches at least until December 13th when I will have an
x-ray to see if it is healing. I'll be watching the regionals
meet at Mt.Sac so see you there! Good Luck to everyone running.
Go Sara and JJ!!!

1) What is the general philosophy about how to race Mt. SAC that
you and your coach have developed over the years?

Basically the key to running Mt. Sac fast is to push the
downhills hard and stay steady on the uphills. Try to stay
relaxed the first mile and then maintain on all of the hills and
push everything else. There is more downhill than uphill so
there is no point in killing yourself on the uphills. After
reservoir push hard and make yourself hurt real bad. Oh Yeaa!!!!

2) How do you break the course up in your mind before you race?

I break it up into 7 sections. The first section is the first
mile, the 2nd is the switchbacks, the 3rd is the section from
switchbacks to the beginning of poop-out, the 4th being
poop-out, the 5th being the section from the top of poop-out to
the beginning of reservoir, the 6th is reservoir hill and the 
last is the top of reservoir to the finish. It works for me to
break it up in those sections.


3) Have you ever changed your approach to racing there, and how
did it work out?

The only strategy I sometimes change is the first mile. Either I
will try to stay up with the leader or will try to push the
first mile hard to break up the pack. Personally I like pushing
the first mile hard and normally I run better that way.


4) Describe a couple of your races there, how they developed (you
did all the work, sat back, etc.)--

Last year at the MT. Sac invite I went out and tried to stay with
the lead pack. I did for the first mile and a half I think but
then lost it and hung on for 5th place. At CIF prelims I went
out with the lead group and then broke away on switchbacks and
stayed relaxed for a 20 second win. At CIF finals I went out
harder the first mile but was still very relaxed. At the top of
switch backs I was gained on but on the downhill I opened up a 5 
second lead and kept it the rest of the way. At Footlocker last
year I sprinted the first 100 meters and stayed relatively
relaxed ( I was actually breathing a lot harder than normal) the
first mile. I think I was in around 15-20th place there. At the
top of switchbacks I had caught a couple people but at the
bottom I was in 4th or 5th and had caught 7 people on the 
downhill. The rest of the race I kept my legs moving and wound up
finishing 3rd in the race. At the Mt.Sac invite this year I
pushed the first mile but didn't have any idea I was running a
4:32. I thought I would hit around 4:40 or so. There were still
a few runners right on me. On switchbacks they stayed somewhat
close. On that downhill I tried to let my legs go and they felt
great. I was all alone after that. I just tried to keep a quick 
turnover over the next mile and a half. After reservoir I tried
to push the downhill and then I finished hard but not all out.


5) What advice about going out too fast or too slow can you offer
people (keep in mind huge size of field in Western Regional) -

For Footlocker a very important key is to get out fast the first
400 meter so you dont get stuck behind the huge pack. After you
have established a good position keep a quick pace and stay
RELAXED. Do not try to go out with the leaders if you are
straining. Mt.Sac is a course that can cause you to hurt very
much if you go out too fast. The only reason one should go out 
real fast is if they are used to going out real hard or they want
to look good for the girls or guys watching the first mile. Good
Luck to everyone running. Go have fun and love the pain you will
feel after the race. YEAAA!

Josh Spiker

Thanks,
Doug Speck