The first race! Great job everyone, the weather was amazing and many PRs were set on the nice new (to us) course. The MS boys & girls both finished second overall! Race results on milesplit.
Top 16 finisher shoutouts:
MS Boys: Will Martz (5th) Henry Milsom (11th), Owen West (16th)MS Girls: Nora McCall (1st), Lauris Bradney (13th), Brynn Perry (15th)HS Girls: Ella McCall (1st), Ellie Parks (5th), Ava Mathews (8th)
An extra shoutout to Ella for breaking the team record in the 5k with her 18:30.50. It is a Milesplit US First Team time, and the NC #1 HS time in this far too early 2024 season (and since surpassed this weekend!).
This week we have the Northwest XC Invitational held at the Ivey Redmon course. Ivey Redmon is one of the big three XC courses in the state, and is where most of the HS state meets are held (including ours). It’s a fair, but relatively fast course with a nice surface and rolling hills, great spectating (and parking), but little shade. This is a large, fast meet. First race is at 5pm, please arrive 45min early. More info to come.
We had a GREAT track session on Thursday - we had a huge turnout for the second 1600m TT of the season and just about everyone who was a repeat runner dropped time - most dropped a ton of time, and the excitement was palpable! Special shoutouts to Lauris who dropped from 8:36 -> 7:08, Brynn (8:38 -> 7:38), Max (7:20 -> 6:21), and Hap (8:06 -> 7:15). We’ll do at least one more before the end of the season, and I have included the time trial results in a tab on the training spreadsheet going forward.
With racing season going, our hardest session of the week will generally be a race. We’ll do one other workout during the week, run easier before and after the race, and hopefully still run long on the weekend. We only meet 3x per week, but now that we are six weeks into the season, I hope that all are doing at least some of the work on the other days, per individual health and ability. For beginners that might mean adding a 4th day with 20min of running, and for the older, experienced runners it might be adding a 5th or 6th day or extending the long run to over an hour. Consistency is key, and you can’t rush it without risk of injury or exhaustion.
Just a little note on the training emails & information: I am purposefully overloading on detail. You don’t need to understand it or even read it at all. :) I just hope to plant seeds about the sport and the art & science of training for performance, to open up some of the world of training and racing that can lead to a lot of enjoyment over life - both for the children and for the parents. :)
800m WU, dynamics Ladder down:(V:6min/2.5min) Tempo/easy5/2.5 tempo/easy4/2.5 5k/easy3/2.5 5k/easy2/2.5 3k/easy1/1 hard/easy. Stay longer for some plyo.
(OPTIONAL) 25-40min easy including 5x 20s surges at 1mi race pace, or 5x 15s strides to 95% at the end
800m WU, dynamics25-35min shakeout
Race!
(Recommended for all to flush the legs!) Shakeout run - this is easier than easy. V: 20-30min easy JV:15-20min easy
Long run - V: 45-65min with 4x 30s surges at 3-5k pace JV: 30-40min - just more time on the feet! Do a few surges - 3-5x with some speed for 10-15s near the end
(OPTIONAL) V: 25-40min easy Most should choose either Friday or Sunday, not both.
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