It’s week ten, the homeschool state meet is in 19 days! This week we’ll cover:
On Thursday we raced at the Chatham Thunder on slippery, technical trails and we ran well! This race is getting larger and better organized each year, and the fields were deep this year, especially for middle school. Great job, team!
Team finishes:
MS Girls: 5th of 10
MS Boys: 3rd of 9
HS Girls: 2nd of 4
HS Boys: 4th of 7
MS 3km Top 25 finishers:
MS Girls: Maggie Curry (15th), Brynn Perry (17th), Lauris Bradney (18th)
MS Boys: William Martz (5th), Noah Pettigrew (6th), Owen West (17th), Walker Stone (25th)
HS 5km Top 16 finishers:
HS Girls: Gabby Burnell (4th), Ava Matthews (6th), Jerusha Curtis (11th)
HS Boys: Win Curry (5th), Owen Curtis (10th)
Location: Ivey Redmon Sports Complex, Kernersville, NC
Time: 5pm first race (MS girls) please arrive at least 45min early for your race, and come cheer for everyone!
More info: https://nc.milesplit.com/meets/625132-forsyth-home-educators-meet-2024
Ivey Redmon is one of the big three XC courses in North Carolina. It is where the majority of the NC HS state meets are held, including ours. It’s a purpose built XC course, and is smooth, fast, and accurately measured (debatably the longest of the big three… but I digress). It’s an excellent spectating course, and has ample parking to boot. It does have some hills, and can get tough in the heat as it has very little shade. Bring chairs and sun protection. Right now the weather it is looking cooler and rainy - let’s hope this weather holds and we have clouds! This is a PR course and we are in the part of the season where I expect we begin popping off FAST races, so expect it!
This meet should be a pretty big and competitive race with a lot of of the state homeschool competition there, a handful of private and charter schools, plus at least one good local club.
Owen Munn, 10th grade, Greensboro Homeschoolers: He’s the #1 sophomore in the state and 34th nationally and has run mid 15’s three times this year already.
Elle Dawson, 9th grade, former homeschooler and now with Ragsdale HS / High Point Blaze. She’s the #2 freshman in the state and 17th nationally, and has run under 18:10 three times this year already. Ella is 3rd/45th, 30 seconds back, for comparison.
Annabelle Hanson, 8th grade, Forsyth Homeschool / High Point Blaze. She is ranked #3 the 2mi and finished 3rd at Hares & the Hounds this past weekend against basically all the best MS runners in the state in one field.
Owen and Elle were featured earlier this season as future stars on Milesplit: https://nc.milesplit.com/articles/350748/north-carolina-future-stars-4-froshsoph-athletes-to-watch
On October 1st we are going to host a race at Blackwood Farm Park. It’s going to be low key with just a couple of other teams there, but the course is going to be incredibly spectator friendly, and we’ll see about growing it in the future. Tim and I staked out the courses last week, and Tim will be sending our more information about the race starting tomorrow. We are going to need parents to volunteer to help so we can run this meet! It’s nothing complicated - We just need help to make sure kids don’t miss a turn, we need help timing, and to work the start & finish, etc.
See the training spreadsheet for training plan details, terminology, and resources
We are just under three weeks out from the state meet! Our training will be even more racing specific - race pace, faster than race pace, practice changing gears, etc. This week since we race on Tuesday, we’ll do easy/shakeouts/prep on Monday and Wednesday - maybe some games on Wednesday? Thursday is a big one - our final 1600m time trial for the season! We’ll do some fast 200s to finish that practice off. We’ll still do a long run on the weekend, but a bit shorter.
Pre race shake out. 20-30min of running w/ some race pace shake out stuff - long strides, etc
~10min Strength & Mobility (Phase 1 easy): https://www.youtube.com/watch?v=5-2gUAOnrco
Post race shake out: 20-30min running and then a game? Strength?
1-1.5mi WU (12min)
dynamics, wickets (5x)
2x strides to 90%
1600m TT (we’ll run 2-3 heats)
400-800M recovery
4x200m at 800m pace (FAST) w/ active recovery walk/jog 200m between each
5min CD
Post track shakeout:
JV: 15-25min
V: 20-35min
5x strides to 90%
Long run:
V: 45-60min steady with 4x30s surges at 3-5k pace near the end.
JV: 30-45min - with 4x30s surges at 3-5k pace near the end (just run the surges a bit faster).
More time on the feet!
Rest
September 24th (Tuesday): Forsyth Invite @Ivey Redmon
October 1st (Tuesday): Home Meet @Blackwood Farm Park! We need your help to run it!
October 11th (Friday): Homeschool State Meet @Ivey Redmon
October 19th (Saturday): NC Runner middle school only State Champ meet @Ivey Redmon: Top 7 boy/girl will be in the championship race, and then there are grade specific races for everyone else. Awards are presented to the top 15 in the champ heat, and top 10 in the others. Test yourself against the best!
Jim Ryun was without debate the best HS male runner in history: He was the first to break 4:00 in the mile in 1964, he set the HS record of 3:55 on a cinder track and leather soled spikes, a record that lasted 36 years and amazingly remains #2 all-time to this day. He broke two world records at 19 (800m and mile) and still holds US Under-19 records. ESPN named him the top HS athlete ever, ahead of Lebron James and Tiger Woods. Below are two videos of him speaking to a class about training and competing - I think they are great.
As we into the main racing season, I want us prepared both physically and mentally to race fast. Here he speaks about peak performance, and what it takes to have breakout races. Don’t be afraid to dream big, you will never have a breakout if you too afraid of failure! (2min 30s)
https://www.youtube.com/watch?v=sdaKzMGroHs
This one is a bit longer, if you want to hear about what his training was in HS. You’ve got to be able to see down the road! (10min)
https://www.youtube.com/watch?v=ewKbGJanxso
Sadie Engelhardt is currently a senior at Ventura HS in California and is the fastest HS miler in the country (and arguably the fastest ever in the US). She’s also one of the top 5 XC racers in the country and has a PR well under 17min. She’s signed to NC State for next year! Coros filmed her team running an early season race pace interval set two weeks ago which you can watch below. 20min warmup, dynamics, 6x strides, then 4x1000m at race pace. This workout might sound familiar come next week… (12min)
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