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SPECIAL FITNESS ISSUE: THE FOOT
OK, let's take a closer look at that stride
Gait analysis can help runners improve their performance -- and reduce injury.
By Shari Roan
Times Staff Writer
January 1, 2007
STEPHANIE Felix didn't realize running could be so complicated.
The high school junior took up the sport a few years ago and quickly emerged as a top distance runner at La Mirada High School. But then her coach had team members' gaits assessed.
The analysis, in which Stephanie was videotaped while running on a treadmill, showed a litany of problems. She shifted her weight to the inner foot, which could lead to ankle and foot injuries. Her arms swung too much, which could cause misalignment in her lower body. And she had a heel strike, meaning the heel of her foot hit the surface first, placing more stress on the heel and slowing her down.
"I was really surprised by what I saw," says Stephanie, 16. "I learned a lot about my form that I didn't know — that it matters how your heel hits, where your arms are. When you have good form, you're a better runner."
And perhaps a less injured one too.
Long used in medical settings to help people with movement disorders, such as cerebral palsy, learn to move more efficiently and with more stability, gait analysis is increasingly offered in running and footwear stores.
Casual joggers and walkers are using the analysis to find comfortable — and productive — footwear, to prevent injury and assess chronic injuries or soreness.
In general, gait analysis is the study of foot motion during normal running and walking. The process evaluates the foot's anatomical structure, muscle flexibility and strength — assessing how those factors influence the way a person runs or walks.
Weak or inflexible muscles, if stressed by a lot of running over time, can lead to injury. And even a simple movement such as an excessive arm swing can make a difference in the performance of a competitive runner, adding a precious second or two to running times.
"It shows you things from a biomechanical standpoint: What are you doing when you run? What small improvements can you make?" says Reed Ferber, director of the running injury clinic at the University of Calgary in Alberta, Canada. "But it also suggests things on the clinical side, such as where someone is inflexible or weak in a specific muscle."
Several forces have merged to popularize the service in recent years, such as more user-friendly video and computer technology and athletic footwear that requires more thoughtful shoe fittings. At the Running Lab in Orange, owner Earl Malit displays shoes by their specific function — extra support, more cushion, added stability — not by brand or price. The store also features a gait analysis lab with a treadmill, video cameras and a computer to receive the information and analyze it. "We don't just look at the foot," Malit says. "The whole point of gait analysis is to understand why you do what you do."
Watching your step
Gait analysis can be simple or highly sophisticated. Footwear stores often offer the simplest method — a visual inspection of the foot and shoe. More specialized stores and many physical therapy and sports clinics offer video gait analysis, in which a person is taped while running on a treadmill and their movements are studied. An even more sophisticated method includes a digital analysis using video- and motion-analysis computer software that can produce two-dimensional or three-dimensional images.
"There are all sorts of gradations," says Dr. Sheila Dugan, an assistant professor of rehabilitation medicine at Rush University Medical Center in Chicago. "The different types of gait analysis assessments will give you different information."
During a visual inspection, store employees typically examine patterns of wear on the customer's old running shoes. "Shoes tell a history if they're well-worn," says Irene Davis, a professor of physical therapy at the University of Delaware. For example, a worn heel can suggest a heel strike, in which the heel of the foot strikes first instead of allowing a larger surface of the foot to absorb the shock. Runners who land hard can develop stress fractures more easily.
The customer is also asked to walk across the store so that problems with knock-knees, splayed feet, pigeon toes or falling arches can be identified. The foot should also be measured, Malit says, including length, width and arch length.
In video analysis, a customer is taped from various angles. The tape is then played back frame by frame to identify specific movements not visible to the human eye.
Stephanie underwent gait analysis because her coach recommended it. Ralph Casas shepherded his La Mirada cross-country team to the Running Lab last August and says he'll take his team back every year.
"The kids thought it was neat," he says. "And it was helpful to us as coaches because we could then tailor workouts and strengthening exercises that would target what they needed to do."
For example, gait analysis showed several of the girls, including Stephanie, tended to twist their upper bodies while running. (The computerized video measurement even showed the angle of the tilt.) Runners perform faster when their upper body is still. Moreover, twisting of the upper body can cause the thighs to rotate in too much. One common result of this abnormal rotation is a knock-kneed appearance and kneecap pain.
"We still had our share of injuries this season, but they weren't as debilitating," Casas says. "The runners were stronger."
Video analysis can also include use of a pressure plate, a device that looks like a bathroom scale and gives information on how much pressure each part of the foot absorbs while running. For example, excessive pressure on the inside of the foot suggests an overly pronated foot, which can lead to strain on the connective tissues elsewhere in the foot. Ideally, pressure should be distributed more evenly throughout the foot.
As for digital analysis, it's most useful in research settings, Ferber says. "It's very technical, and the interpretation is relatively complicated." Digital analysis can yield information that can be otherwise hard to detect. It can also show how the movements in a runner's body are synchronized.
Davis says she prefers video gait analysis rather than the complicated charts and graphs produced in a digital analysis.
"When I sit down with the patient, they don't understand the graphs," she says. "But they can understand looking at themselves on tape. They can see it when I say, 'See, your knee is coming in.'"
A digital gait analysis can cost up to $1,000 in a medical or sports clinic. The cost of video analysis varies widely. (It's typically more in a clinic than in a retail store.) Prices can range from $45 in a store to several hundred dollars in a clinic. Visual footwear inspections are usually offered free or at a nominal cost. Health insurance will sometimes cover gait analysis performed in a medical setting if the purpose is to assess an injury.
Who should get one
Opinions vary on whether gait analysis is useful for everyone. Most biomechanics experts agree that almost everyone can benefit from a visual gait analysis to help them find the best running shoe. But some experts think more detailed gait analysis is best suited for competitive runners trying to gain a performance edge or for people who are trying to figure out the cause of a chronic injury.
Research shows that at least half of runners sustain an injury over the course of a year. Many are related to biomechanical flaws.
"The most common types of injuries we see in running are overuse injuries," Dugan says. "There is something not ideal about your biomechanics."
The most likely problems identified in gait analysis include an over-pronated foot that shifts weight to the inside and strains the connective tissues of the foot, ankle and knee. Over-pronation can lead to falling arches, bunions, hammer toes and heel pain and other foot injuries. (A pronated foot needs more arch support for stability.)
Another typical gait problem is supination, or under-pronation. Someone with supination has an insufficient inward roll of the foot and stress can be transferred to the knee or Achilles tendon. Plantar fasciitis can also result from supination. Runners with high arches and tight Achilles tendons tend to have supination. (The supinated foot usually needs a shoe with more cushion.)
But gait analysis can also show if one leg is shorter than the other, if the runner has a hip sway, excessive upper-body movement or other abnormal movement. An expert performing gait analysis will look at the entire body, or what Dugan calls the "biomechanic chain."
"If you come to see me because your heel hurts, I need to look at your spine, your knees, your ankles, your toes," she says.
The key to gait analysis, say experts, is to gain some useful information that will prevent injury. This can involve a simple change in footwear, use of orthotics, therapies to strengthen or add flexibility to muscles and changes to one's mechanics or exercise patterns.
Malit at the Running Lab says, "My intervention is the shoe." But if he spots complex mechanical or structural problems, such as the need for orthotics, he often refers customers to podiatrists, physical therapists or other medical experts.
A running coach or expert in biomechanics can perform gait analysis to recommend specific exercises or make changes in training regimens, Davis says. She uses biofeedback systems to teach runners how to change their mechanics.
For example, if a runner is landing too hard (a frequent cause of stress fractures), she can teach him or her to run more softly by having the runner perform on a treadmill linked to a device called an accelerometer. The runner can see the shock wave produced by his or her stride and can adjust, such as by shortening the stride or increasing the knee flexion, so that the shock wave is softened. Davis says many problems can be corrected — and performance improved — through biofeedback.
Consumers who undergo gait analysis should make sure they receive sound advice. Most experts suggest that gait analysis for injury diagnosis and treatment should be performed in a healthcare setting. Consumers who are getting the service in a store should inquire about the employee's background and training.
"The value in gait analysis is in the person doing it, not the equipment," Davis says. "If you're getting a footwear recommendation, that's not a big deal. But if it's advice on mechanics, that's something that requires training."
shari.roan@latimes.com
Week #11: CIF-SS Finals (Nov. 18, 2006): Stephanie Felix
Stephanie is the first athlete from La Mirada High School to qualify for the State Championship meet in both Cross Country and Track & Field. Her desire, her heart, her dedication to her teammates, and her work ethic are inspirational to her coaches and peers. Congratulations Stephanie!
Week #10: CIF-SS Prelims (Nov. 11, 2006): Melissa Byrd & Stephanie Felix
Melissa and Stephanie have raised the standard for the entire team. There has been no stronger duo in La Mirada history than these two hard working athletes. They both raced their best at CIF in an attempt to take their team to the next level.
Week #9: League Finals (Nov. 1, 2006): Sarah Jeon & Greg Luna
Sarah Jeon was forced to sit out the entire month of October as part of her rehab. She trained hard and came back for league finals where she earned “all league” status.
An early season injury threatened to end Greg’s hopes of running with the varsity team. He changed all of that with his performance at league finals and earned a spot on the CIF bound team.
Week #8: Apache Invitational (Oct. 26, 2006): Karina Gonzalez & Andrew Bueno: The runner of the week designation is awarded to athletes who excel for an entire week. Last week many of you raced well and earned HUGE PRs. But at the end of the week, nobody worked more consistently than Andrew and Karina; both of them have helped LMHS XC become a better team.
Week in and week out Karina has been a model of hard work. With her warrior attitude, she provides a standard for younger athletes who want to reach their goals. Even through her recent injury, Karina is one of the hardest workers we've ever had the pleasure of coaching.
Recently, Andrew has made a huge turnaround in his training and racing. Last week he nailed every tough workout, setting an example of diligence and perseverance. He earned a strong PR this week that placed him amongst the top 5 athletes in Matadores history.
Week #7: Mt. SAC Invitational (Oct. 21, 2006): Miguel Franco & Bianca Ceballos
This season, Miguel Franco has been one of the most consistent runners on the team. Always working and seldom complaining, his persistent work and effort paid off with a nice race at Mt. SAC. We look forward to a bright future for this hardworking athlete!
In case you haven’t been paying attention, Bianca Ceballos is one of energetic members of the girls team. She had a breakout race at Mt. SAC after a heavy week of training. Her positive attitude and great work ethic tell us what her intentions are for the next two seasons: Anything less than a varsity spot is unacceptable!
Week #6: Cluster Meet #2 (Oct. 11, 2006): Jenna Pasillas & Mark Gillaspy
Working hard to overcome injuries and pains sustained last season and aggravated again this year, Mark Gillaspy stepped-up for the team precisely when needed. Earning a new PR for the course, his efforts helped his team maintain their place in league at the 2nd cluster meet.
The past two weeks, Jenna has made a huge turnaround in her training. Her leadership was evident at the 2nd cluster meet when, late on the night before the second cluster meet, the varsity girls heard the unexpected news that two of the varsity athletes would not participate in the league race. Jenna Pasillas contacted the girls one-by-one and shared the news. Her message was simple: "we all need to step up." Emboldened by her command, the girls did just that. She kept the team focused and then earned 6th place at the cluster meet–her first top 10 finish in a league meet!
Week #5: Charger Invite, Clovis Invitational (Oct. 7, 2006): Tatiana Cortes & Aaron Cordova
A rookie runner, Tatiana Cortes has earned her varsity uniform, PR’ed at four different races, and is rapidly approaching the 20:00 minute district. Tatiana approaches running the way she approaches life: with drive and determination. Her quiet tenacity has been inspirational to anyone who cares to notice. We look forward to a great future for this hard working athlete.
Aaron Cordova worked hard over the summer. Last week he nailed every workout and then had a fine race at the Charger Invite. His gritty performances are what the boys need if they hope to challenge the top teams in the area.
Week #4: Cluster Meet #1, Brea Invitational (Sept. 27 & 30, 2006): This was a tough selection for your coaches. After much discussion, our choices are: Mateo Cordova, Caitlin Winn, and Stephanie Felix. Each one of these athletes illustrates the many qualities necessary to succeed in cross country.
After earning a PR on Wednesday, Mateo Cordova had a solid race on Saturday. Throughout the summer, he displayed perseverance and drive. Injured for a good portion of the early season, he has the desire and determination to do whatever it takes to get back into racing form. His progress can only be credited to his hard work and enormous passion for success.
Caitlin Winn possesses three qualities a successful distance runner needs: desire, refusal to quit, and a bit of craziness. Forced to sit out the early season races, Caitlin has come back with a vengeance. Her approach to training and racing is equally intense. For her efforts at the first cluster meet and the Brea Invitational, she came out of nowhere and earned a spot on the Clovis bound team.
There’s not much to say about Stephanie Felix that has not already been said. All-CIF, All League, All State, School Records. Despite her talent, Stephanie is one of the most humble athletes we’ve ever encountered. She has enormous faith in her teammates and, because she knows that like any other sport, cross country is a team sport, she always encourages them to succeed. Oh yeah, and she broke THREE course records in 7 days! Congratulations to each one of you!
Week #3: Sunny Hills Invitational: Lauren McIntyre and Michael Palmer
Last week Lauren McIntyre learned a lot about herself and the limits she sets on herself. Then, she went out and ran a race that was close to perfection. She paced herself during the first 1½ miles; she moved up to the 10th spot by the 2nd mile and then she pushed herself all the way to a 5th place finish. She is now the #2 all-time freshman runner from La Mirada HS with sights on a new freshman record.
Michael Palmer worked exceptionally hard last week and nailed every workout. He always sets high goals for himself, pursues them with passion, and at Sunny Hills, earned a new PR. With that kind of effort, he’ll continue to improve and make a huge difference to the team. Congratulations to both of you!!
Week #2: La Habra Dual-Meet (Sept. 14, 2006): Karina Gonzalez and Andrew Bueno
Karina Gonzalez has led her teammates by example and effort this season. Because she was nursing a serious injury for most of the summer, Karina has had to completely change her way of thinking and training. The Karina of past years, not used to being patient, may not have been as successful. Instead, the 2006 version of Karina has followed exactly the plan outlined by her coaches and is improving faster than expected! For her efforts, she earned another varsity uniform last week! It takes a mature athlete to do what she's done.
In his two years on the team, Andrew Bueno has been a consistent model of an athlete who diligently follows the training plan. His leadership and attitude are a model for his teammates. He worked hard last week, nailing every workout, and then challenged the front pack from La Habra. He came close to pulling off an upset. Congratulations to both of you!
Week #1: Marina 5-Way Meet & Laguna Hills Invitational (Sept. 9, 2006): Melissa Byrd and Vincent Ha
Vincent Ha, a rookie, is putting forth maximum effort to earn a spot on the varsity team. His workouts are done exactly as the coaches ask and he has a "never-quit" attitude. His performances at the two meets this week show that he intends to be a real contender for years to come.
Melissa Byrd's desires to be the best and works hard to achieve her goals. Her attitude is becoming contagious. In the first week of her the season, Melissa earned two above average PRs. Her effort places her in the #3 spot on the sophomore elite list---ahead of Amanda and just behind Stephanie and Karina. That's a fine group to belong to! Congratulations! Both of these fine athletes are an inspiration to the entire team.
2006 Cross Country Team Achievements
Girl's Coach: Ralph Casas
Boy's Coach: Andres Casas
Assistants: Elizabeth Skillens, Freddy Ramirez, Joy Jure
Captains:
Girls: Jenna Pasillas, Karina Gonzalez, Krystal Gomez, Stephanie Felix
Varsity Boys:
Suburban League: 2nd Place (Record: 9.5 - 2.5)
CIF-SS Championship Qualifiers
Suburban League All-League: Andrew Bueno
J.V. Boys:
Suburban League: 3rd Place (Record: 7 - 5)
J.V. Girls:
Suburban League: 2nd Place (Record: 10 - 2)
League Champion: Tatiana Cortes
League Runner-up: Erica Campos
Apache Invitational: 2nd place team
Varsity Girls:
Suburban League Champions: Undefeated in league for 6 consecutive years (2001 - 2006)
Suburban League Champion: Stephanie Felix
Suburban League Runner-up: Melissa Byrd
CIF-SS Championship Qualifiers: 21 Consecutive Years
Suburban League All League: Stephanie Felix (2 years), Karina Gonzalez (3 years), Melissa Byrd, Sarah Jeon
Sunny Hills Invitational: 2nd place team
Brea Invitational: 2nd place team
Apache Invitational: 2nd place team
Team Time Record at Mt SAC (97:54): Felix, Byrd, Jeon, Pasillas, Negrete, Gonzalez, & McIntyre
Individual Junior Class Record: Stephanie Felix (17:19)
Individual Freshman Class Record: Lauren McIntyre (19:21)
CIF-SS Finals Qualifiers: Stephanie Felix & Melissa Byrd
All-CIF First Team: Stephanie Felix
State Qualifier: Stephanie Felix
All-State First Team: Stephanie Felix
Rookie of the Year
The "Rookie of the Year" is selected by coaches and athletes. It is traditionally awarded to the freshman or new runner whose effort and ability enabled them to excel above and beyond what is routinely expected of a Rookie. This year's group of new runners includes many athletes who worked hard and are deserving of the award.
The stand outs, and the runners who received votes, are Bianca Ceballos, Lauren McIntyre, Melissa Byrd, and Tatiana Cortes on the girls team. On the boys team, the vote for "Rookie of the Year" was close . . . Greg Luna and Vincent Ha received the most votes. The award goes to an athlete who earned a varsity uniform and proved to himself that most of his limits are in is mind.
This year's Rookie of the Year award goes to . . .
Boys: Greg Luna
Girls: Melissa Byrd
Most Improved
Selected by athletes and coaches, the "Most Improved Runner" award is presented to the 2nd or 3rd year runner whose work ethic throughout the season at practices and races resulted in significant improvements in times and multiple PR's. This year a large number of runners improved and received votes. In voting for this award, the team was asked to consider those athletes who attended pre-season practices, including camp, and those who ran well under pressure.
Those candidates include, for the girls: Andrea Smith, Erica Campos, Caitlin Winn, Cedes Vo, and Sarah Jeon. And for the boys: Andrew Garza, Enrique Nava, Michael Palmer, and Jason Kim
This year's Most Improved award goes to . . .
Boys: Andrew Garza
Girls: Caitlin Winn
Most Inspirational
Selected only by the athletes, the "Most Inspirational Runner" award is given to the athlete who, in addition to a strong commitment to the team, displays and possesses an ability to motivate and inspire their teammates by their attitude and effort. These are the athletes who help to keep the team focused and keep the environment around the team positive and upbeat.
The athletes who received votes are: Krystal Gomez, Stephanie Felix, Jenna Pasillas, Sarah Jeon, Karina Gonzalez, and Caitlin Winn on the girl's team, and Enrique Nava, Dennis Ly, Mark Gillaspy, Matthew Campbell, Andrew Garza and Michael Palmer on the boy's team.
The winners are . . . .
Boys: Matthew Campbell
Girls: Jenna Pasillas
Excellence Awards
These special awards are presented by the coaches to the athletes who gave their best effort at all times during the preseason and regular season. These are the athletes who have great attitudes, rarely complain and are known to their coaches for their hard work and perseverance. They are the types of athletes that somehow get overlooked until they surprise everybody by their distinguished performances! Most of these athletes were selected as "Runner of the Week" at some point during the season.
Karina Gonzalez
Miguel Franco
Bianca Ceballos
Enrique Nava
Sarah Jeon
Michael Palmer
Tatiana Cortes
Mark Gillaspy
Lauren McIntyre
Aaron Cordova
Vincent Ha
Most Valuable JV Runner
This is a new award for the 2006 season. Any team that expects to continue a tradition of success needs to cultivate and nurture all athletes, varsity and junior varsity. We risk losing the most important element of the team if we fail to recognize the contributions made by the future varsity team. The athletes voted by their teammates to receive the "Most Valuable JV" award were consistently driven to do their best at all times. In voting for this award, the team was asked to consider those runners who attended pre-season practices, those who ran well under pressure, and those who excelled in the "big races."
The athletes whose efforts were acknowledged and who received votes are: Mateo Cordova, Greg Luna, Jason Kim, and Miguel Franco for the boys. And, on the girls team: Cedes Vo, Erica Campos, Krystal Gomez, Taitana Cortes, Bianca Celballos, and Caitlin Winn.
The team voted to give the award to two deserving athletes; they are . . . .
Boys: Jason Kim
Girls: Krystal Gomez
Most Valuable Runner
The athlete voted by their teammates to receive the "Most Valuable Runner" award proved to be the heart of the team throughout the long season that stretches from July through November. These athletes were consistently among the top runners and usually recorded the fastest overall times. In voting for this award, the team was asked to consider those runners who attended pre-season practices, those who ran well under pressure, and those who excelled in the big races.
The athletes whose efforts were acknowledged and who received votes are: Andrew Garza, Andrew Bueno, and Michael Palmer. And on the girls team: Karina Gonzalez, Melissa Byrd, Stephanie Felix, and Jenna Pasillas received votes.
This season, the team overwhelmingly voted to give the award to two deserving athletes. The winners are . . . .
Boys: Andrew Bueno
Girls: Stephanie Felix
Coaches Awards
Everyone on the team is eligible for the coaches award. It is given to the athletes who demonstrate consistency in Attendance, Attitude, Preparation, and Performance. These are the runners who show a willingness to push their limits on a consistent basis, week after week. They are also the most team oriented athletes and are committed to improving not only themselves, but all of their teammates.
The athletes who will receive this year's award participated in fund raisers, attended and completed 99% of all the workouts and practices, including camp, and demonstrated a passion and commitment for the sport that far exceeded expectations.
These are the types of athletes that make the La Mirada H.S. cross country team competitive at all levels. We are honored to give this year's awards to . . . .
Boys: Mateo Cordova
Girls: Jenna Pasillas
Whittier Daily News
December 19, 2006
Talented Felix eyes even more
Runner of Year sets her sights on a state title
By Mario Aguirre Correspondent
LA MIRADA - It appears when Stephanie Felix's name is mentioned, expectations arise quickly, perhaps even unreasonably.
The La Mirada High School junior cross country runner placed fourth at last month's CIF-SS finals and earned a trip to the state meet in Fresno, where she finished ninth out of 196 runners.
But while placing anywhere in the top 10 is enough to leave most runners ecstatic, Felix was not satisfied. That's the competitive nature of Felix, the Daily News' girls cross country Runner of the Year.
"It was probably her least successful race of the season," La Mirada coach Ralph Casas said. "I tell her, `Look, Stephanie, you had your quote-unquote worst race of the season and yet you came in the top 10.'
"That's quite an accomplishment. I don't think any other athlete that I know of could say that they were consistent, to the point where their bad days were still good enough to be better than most people's good days."
Felix is impressive in how quickly she's adapted to the sport. During her first two years at La Mirada, she competed in basketball and track and field, in which she took part in the triple and long jumps. But during her sophomore season, Felix was lured to the rigors of cross country.
"I think in cross country you don't get bored because there is so much different training you could do," she said. "You have to be stronger in a different area and you have to know how to run up and down hills. It makes it more exciting because every course is different."
Felix entered this season as the area's favorite to advance to state and take first-place honors. In the postseason, however, she might have peaked at the wrong time.
Because she was determined to help La Mirada advance to state, Felix said she gave her best performance at the CIF finals. The team did not qualify for state, and Felix was off to Fresno to compete alone.
"I kind of try not to think about that race so much," Felix said of the state meet. "I try to remind myself that it's all about having fun.
"I'll just use it more as motivation, because it's done and gone now. It's frustrating because I have to wait a whole year before I could race it again."
Felix is known for her selflessness, always putting her teammates ahead of herself. And with one more shot to take first place at state next year, Felix is looking for the opportunity to leave La Mirada on a high note.
"Next year's the year," she said. "Senior year is a big year, and I want to go out stronger than I started."
All-Area Girls Cross Country
Stephanie Felix
La Mirada
The dominant girls runner the past two seasons. The Matadores junior is a two-time Suburban League champion. She clocked her season-best time of 17:19 in the CIF-SS prelims en route to qualifying in the finals for the state meet, where she finished ninth. Over the course of the season, she set six course records en route to finishing 11th in the Footlocker Regional.
California State meet
Felix returns home with "All-State" honors
Felix becomes the 1st athlete from La Mirada High School
to Qualify for the State Championship Race.JPG)
She finished 9th overall
Every coach preaches that the road to Fresno begins during the hot, dry days of summer when champions pile on miles of trails.
For Stephanie Felix, the road to the State meet began just after the first weekend in June when she competed in the California State Championship Track and Field meet. Memories of the 2005 Cross Country season and the disappointment she felt at CIF-SS Finals, motivated her to take her training to a new level. No longer content to simply complete a workout, Stephanie vowed that each workout and every mile she ran would take her to her goal: the State Meet. No more "junk miles," no more taking it easy (except on the pre-planned easy days!), and no more training without a purpose. The sting of coming close but not close enough was no longer an option for her.
By August she was up to 70 miles per week and feeling stronger. Strength training, core training, work the arms, finish those circuits, sit-ups, bridges, repeats, pool workouts, long runs, and tempo runs . . . day after day. Achieve the goal. Work the plan. There was no way she would fail.
When the races began in September, Stephanie was closing in on 500 miles. By now, every race was treated as a stepping stone toward the final goal. League races were looked upon as workouts; just another tempo run to add to the mix. She used Invitationals for harder workouts---Laguna Hills, Sunny Hills, Carbon Canyon, Clovis, Apache, and Mt. SAC. As one-by-one they were crossed off the list, these races earned a new course record, a PR, or a first place finish. Each one offered a new experience, a new lesson, and hope of future success. By the time the post-season began, Stephanie had lost only to the national champion, Jordan Hasay.
What is it that motivates an athlete to perform her best? For Stephanie it's the pure joy of giving her best at all times. At CIF-SS prelims she let it all out and led her team to their best finish ever. Only later would she realize that this race was her best of the season. A 17:19 on the difficult course and the fastest time of the day. But, her coaches wondered, had she peaked too early? Only time would tell.
CIF-SS Finals. This was the day she had waited for since last Fall. In her own words, it was "time to redeem" herself. The goal was simple: qualify for the state meet. Nothing else mattered, or so she thought. A tough race on a tough course, but she was confident. When it was over, Stephanie had earned a fourth place finish! She made it! Still, it wasn't good enough for her. She felt as if she had settled for less than her best. That small voice inside kept after her to push harder.
As they developed their strategy for the State Championship race and she reached the 900 mile level for the season, Stephanie insisted to her coach that there was only one goal: to be the first runner to cross the finish line. In order to do that, she would have to abandon the racing strategy that had been so successful for her all season. No more sitting back and letting the front pack do all the work. Steph believed that running a controlled race would allow the front pack to get too far ahead of her. No, if she wanted the first place medal she would have to push the pace; "control the pace and control the race" had been her mantra all season. Now was time to put it to use.
The road to to the state meet may begin in the summer, but the day before the state meet is the day every elite individual and team, their entire family, and all of their friends travel to Fresno. Stephanie met her coach at 7:30 am for an easy 2 mile jog and some drills. By 8:15 am she was in the shower. Steph, her parents and coach were out the door and on the road by 9:30 a.m.
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The sign on the side of the van said it all: "From San Diego to Fresno - we're going to State!" From the time she left La Mirada, the cars and vans traveling to Woodward Park on Interstate 5 were filled with athletes and spectators; their destination was the same: the State Meet. "HONK IF YOU LOVE CROSS COUNTRY" was painted on the window of more than one vehicle.
There was a quick stop to eat in Bakersfield and a room filled from wall to wall with healthy looking runners doing their best to sneak in a few non-healthy calories while their coaches were preoccupied with other matters. Soon they were on the road again, joined by more athletes making the long trip to achieve their dreams.
"Woodward Park Exit." If they didn't know where to go, all they had to do was follow the long line of vehicles waiting to enter the park. And, if that wasn't enough, the line to purchase t-shirts and other souvenirs was so long, it took almost an hour to get to the front! Even though it was worth the wait, Stephanie was itching to get out of there and get on with the day. Tomorrow was all that mattered.
On November 25, Stephanie, who by now was a brand new aunt, celebrated the birth of Iris, her first niece, by getting up early and preparing for a race. She dedicated the race to the newborn baby girl. In the meantime there were more cars, more lines, more waiting. The long walk from the car to the starting area gave her time to relax and focus on the task at hand. Relax, focus, stay warm, breath. Warm-up time at 10:15 meant it was time to remove the sweat pants and go on a 15 minute jog alone around the park. Relax and breath. Okay, now pick up the pace. Stretch, drills, run, stay warm, and don't forget to breathe! Thank goodness for all her teammates from back home who kept calling to wish her well. Their voices helped to keep her focused.
"Ladies, take a step back behind the starting line." This was it. Time to race. The first mile progressed just as planned. Babcock and Sperry ran 1-2 to set the pace. Stephanie was in the next pack alternating between 3rd and 4th place with Alex Kosinski. It appeared the strategy would work. Around the back stretch and cresting the hill just before mile 2, Stephanie hung on to 4th place. Only a mile to go, she was almost there. Of course the group of 4 runners immediately behind her had a different perspective. With 800 meters to go in the race, Stephanie found herself in unknown territory. The four runners previously behind her were now running side-by-side with her. Oh well, she knew what to do. This was spot where she usually made a push to the finish. On any other day it would take her 2:30 to run the last 800 meters. A quick look at the watch told her she was at 15 minutes. Nice! All was well. Ready . . . set . . . go! Unfortunately, the legs didn't respond.
Any runner who has been in this position knows and dreads the feeling. The mind knows exactly what to do, but the legs say, "no." Since the beginning of the season, every workout had been carefully choreographed to prepare for just this prospect; her coach had repeated over and over to her, "never get passed in the last half mile." But, with 600 meters until the finish, Stephanie Felix was finished. Every fiber in her body struggled to catch the girls in front of her, every cell in her brain told her it was time to push. Instead, she fell back to 5th . . . 6th . . . 7th . . . 8th . . . 9th place. Kevyn Murphy, with a frenetic surge, closed the gap from behind and nearly caught Stephanie at the finish line. Stephanie's time: 18:09. All year she had worked toward this day and now, in what seemed like a blink of an eye, it was over.
Uncontrollable tears welled up and soon rolled down her cheeks as she escaped the staging area and headed for the safety of her "camp." As her parents and coaches searched vainly for her, Stephanie stood alone and exhausted . . . and wept tears of disappointment.
A long talk with her coach and his brother eased the pain somewhat. "You are not a failure," they told her. "But I gave up," she replied.
In reality, Stephanie made the decision to "go for it." Nobody could convince her not to. She could have taken the easy way out; she could have run a controlled race and been content to finish in the top 10. Instead, Stephanie Felix entered the race knowing she would leave nothing behind. She was determined to give everything she had in pursuit of that first place medal. She did . . . and in that, there is no failure.
Stephanie, we, the coaches and athletes of the La Mirada High School Cross Country team salute you for your hard work, your effort, and your courage. You have taken your team to a new level and we are forever grateful to you.
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