Kat Delaney Featured in the Premire Issue of HS Illustrated

*Current issue of High School Illustrated

CAL Bound 3-Sport Athlete and the 2010 Athlete of the Year Gears Up for College

Growing up and entering into high school, Katherine always enjoyed all sports – at age eight she was in gymnastics, soccer and swimming and was introduced to running by her swim coach.

Entering JSerra High School as a sophomore, Katherine found a great relationship with the school and its sports program. Katherine was determined to compete in multiple sports and JSerra gave her the opportunity.

HIS discussed Katherine’s High School journey and here’s what she had to say.

When did you start running competitively?

When we moved to Orange County, I was 11 and my swim coach at Irvine Novaquatics, Andi Kwamoto-Klatt suggested that I try a track meet because I was running really well in practice. I ran my first USATF meet at age 12 – at the time I was just swimming a few times a week and running maybe five miles per week for swim practice.

What are some of your favorite memories about high school sports?

I just had a lot of fun with my friends in practice and especially hanging out together and competing in meets. I have some great friendships – in fact, I swim with Casey Mimms who has been swimming with me since I was 11. Casey will be attending Cal with me in the fall.

What are your long-term goals?

I am excited to be attending University of California Berkeley on an athletic scholarship for running. I am very new to the s[port of distance running, so I hope to get faster as I continue to train at CAL. I would like to qualify for Olympic Trails Section meet 2016 in the 1500m and compete for a spot on the US Olympic Team.

During the season, what’s your daily workout regiment?

For the week, I typically run four days a week. I swim 2-3 days depending on the intensity of my running week. I do core and stability training twice a week at Supreme Fitness in Irvine.

A typical day mid-season would be, 6:00 wake up- 8:00 school – 2:30 pm home – 3:30 – 4:30 run – 5:00- 6:00 core training – 7:00 – 10:00 homework 10:30 bed.

When I don’t run I train swimming from 3:30-6:00 and I don’t do core training on those days.

Eating right is important for any athlete – what’s your daily meal plan look like?

Breakfast: Cream of wheat, yogurt and fruit

Mid Morning Snack: ½ Protein Shake

Lunch: Turkey sandwich, fruit and ½ Protein Shake

Post Workout Snack: Powerbar or trail mix and Gatorade

Dinner: Sushi, steamed vegetables and fruit

Late Night: low fat cottage cheese and fruit

You are a three- sport athlete and excel at all – can you tell us how your life is and how you fit everything into your schedule?

It has been very crazy especially swimming and running track in the same CIF season. I can remember my freshman year after running the 1600m and the 800m at league finals, walking down to the pool and swimming league finals within 30 min of my 800m races. In my sophomore year the two sports held league finals at different schools on the same day, so we had to drive from Santa Ana to Santa Margarita and I missed some of the swim events. This year it is easier because I am focused on running and I use swimming to get additional aerobic work done on recovery days from running.

What is your favorite high school sport memory?

Winning the 2010 D4 State Cross Country Team Championship at Woodward Park.

What advice can you give incoming youth athletes?

I would advise them to try different sports and stick with the sports the love. Don’t be pressured to focus on one sport because there is plenty of time to do that in college. Take time off to relax and recover from training and your season.

What are you hobbies outside playing your sport?

I love hanging out with my sister – we love to ride mountain bikes and go to the beach. I also enjoy painting.

Who is your biggest inspiration in life? And Why?

Coach John Wooden, because he had a powerful, positive message how he lived his life and coached his players. My dad told me to read his book – I recommend it to all athletes.

If you could thank or acknowledge someone who would it be and why?

Because I am a multisport athlete, I would like to thank JSerra High School for giving me the flexibility for both sports and I would thank:

Coach Andi Kawamoto-Klatt: Coach Andi is the reason I tried running track. She is an amzing swim coach and Pilate’s instructor.

Coach Jerry Palazzo (Equalizer Track Club): Jerry has been my running coach since I was 12. He is an awesome coach who is very careful and he is very positive and motivating.

Coach Brian Pajer (Irvine Aquazots): Brian is an Olympic level swim coach who is responsible for developing some of the best swimmers in US history.  Have learned a lot about work ethic from Brian and attention to detail.

Norm MCCallso (Supreme Fitness): Norm is an expert fitness coach who has trained some of the world’s best athletes. I enjoy our training sessions so much because they work so well.


JSerra Catholic High School Names Dave Lawn – who’s coached at Servite, USC – Athletic Director

JSerra issued the following press release today:

June 8, 2011 – (San Juan Capistrano, CA) – JSerra Catholic High School has hired Servite High School coach and “senior formation director” Dave Lawn to head its athletic department, school officials announced today.

New Athletic Director Dave Lawn

Lawn, Servite’s baseball coach since 2007, has also worked as a pitching coach at USC and UC Berkeley, helping develop world-class athletes such as current and former Major League Baseball players Ian Kennedy, Xavier Nady, Jeff Clement and Mark Prior. For the past two years, he also helped run Servite’s heralded student leadership program.

“We are delighted that Lawn has accepted the challenge to take our athletics program to a whole new level of success and achievement,” said Frank Talarico, JSerra’s President and CEO. “In just a few short years, our soccer, baseball, track, lacrosse and cross country teams are already lining our gym with banners. Dave’s leadership will only serve to enhance the quality experience our scholar-athletes enjoy.”

The position opened earlier this year when former Athletic Director Jim Hartigan turned his full-time focus to coaching the football team.

In addition to overseeing the athletic department, Lawn will serve as associate baseball coach. “A Brett Kay-Dave Lawn partnership means we now have arguably the two best high school baseball coaches working side by side for the benefit of our athletes,” Talarico said.

Lawn said he’s excited about the challenge, and will focus the entire coaching staff on developing students’ winning work ethic, attitude and overall character on and off the field.

“This is a unique opportunity to take an athletic department with 22 sports in arguably the best high school conference in America to new, higher levels,” he said. “But as we strive for excellence on the field, JSerra will not lose sight of its commitment to develop the ‘whole’ scholar-athlete.”

Among JSerra’s most recent sports accomplishments:

– Baseball player Austin Hedges (UCLA), who graduated Saturday, was a second-round pick (San Diego Padres) in the 2011 Major League Baseball draft.

– Two JSerra track athletes, Katherine Delaney (UC Berkeley) and Luke Decker, won CIF titles and finished among the best in California at the CIF state championship finals on Saturday.

– JSerra’s boys soccer team won back-to-back Trinity League titles.

– Its 2010-2011 girls cross country team won the CIF state title.

– Lacrosse team welcomes new coach Kyle Harrison, who is regarded as the “Michael Jordan of lacrosse.”

About JSerra Catholic High School
Just eight years old, JSerra Catholic High School is quickly becoming one of the region’s top university preparatory institutions. Its graduates include National Merit Scholarship winners, Ivy League university students and Division I collegiate athletes. Located in San Juan Capistrano, the school features $110-million facilities, including a state-of-the-art $40 million athletic complex. For more, visit http://www.jserra.org.

Delaney and Decker Qualify for State

*Currently running on the Patch.com 

Katherine Delaney running at the CIF Masters in Norwalk, photo by Brandon Petersen

JSerra senior records third-fastest mile in U.S. this year to lead a contingent of local athletes who qualify for state finals during Friday’s CIF Southern Section Masters Meet.

She did it again.

A week after taking down a 28-year-old record in the 1600 meters at the CIF Southern Section championships at Cerritos College, JSerra senior Katherine Delaney was back in Norwalk Friday for the Masters Meet and turning heads again, this time by chalking up the third-fastest current mile mark in the United States, a 4 minute 42.95-second gem, good for first place overall by a wide margin.

To read the full story click Record Breaker.

VOTE Austin Hedges & Kat Delaney for OC Varsity Athletes of the Year

*OC Varsity

Vote now for the MLB’s Prime Catch Austin Hedges for OC Varsity’s male Athlete of the Year.

Vote for Cal Berkeley’s fiercest runner Katherine Delaney, for OC Varsity’s female Athlete of the Year.

Austin Hedges, JSerra Baseball~ Catcher
Katherine Delaney, JSerra Running Lions 2011 CIF Winner

Vote Male Athlete of the Year

Vote Female Athlete of the Year

Katerine Delaney Wins the 1600 in CIF Finals in Record Time

*Currently running the OC Varsity

JSerra senior Katherine Delaney continued a spectacular season in the 1,600. Holding the lead throughout the race, she won

JSerra's Katherine Delaney leads the pack on the way to winning the 1,600 meters at the CIF-SS Track & Field Division 4 Finals in Cerritos on Saturday.

the Division 4 title with a lifetime best effort of 4:46.82.

That time was the fastest among all four divisions and is the eighth fastest in county history.

“I came into this with a positive mind frame and I pushed myself as far as I could,” said Delaney, who is second in the state this season. “I feel honored and exhilarated that all my hard work is paying off.”

Delaney (2:14.00) also finished second in the Division 4 800 final to qualify for the Master’s meet.

For the full article click CIF.