It’s week nine, the homeschool state meet is in 26 days! This week we’ll cover:
On Monday we raced at Discovery Charter against Willow Oak Montessori, Endeavor Charter, and Alamance Community School. It was our second local race of the year - Is’t it nice to have a few neighborhood races?!? It was a small race where we raced well and had winners in all categories! We also won the team races where there were enough scoring competitors. The race was odd distances, at ~2.2mi for MS, and ~3.3mi for HS, a nice looping course that had a lot of elevation and was quite technical. A special congrats to Noah Pettigrew on what I believe is his first win as a Cheetah!
Top 16 finishers:
MS Girls: Nora McCall (1st), Maggie Curry (5th), Brynn Perry (8th), Lauris Bradney (9th), Hannah Coonley (16th)
MS Boys: Noah Pettigrew (1st), William Martz (3rd), Henry Milsom (4th), Owen West (9th), Matthew Campbell (11th), Walker Stone (14th), Hap Perry (16th)
Top 16 finishers:
HS Girls: Ella McCall (1st), Gabby Burnell (2rd), Ava Matthews (3rd), Jerusha Curtis (5th)
HS Boys: Win Curry (1st), Owen Curtis (3rd), Caden McDaniel (4th), Max Stone (6th), Andrew Coonley (9th), Oliver Martin (10th), Peter Random (11th)
Location: Emmaus Baptist Church Trail, Pittsboro, NC
Time: First race is MS girls at 4pm, races go every 30min. Please show up at least 45min before your race - but we want you there the whole time to cheer on your team!
It looks like a reasonably competitive meet. More details coming via email. We’ll see if we can again arrange an optional post race meal or ice cream. https://nc.milesplit.com/meets/636305-thunder-xc-meet-2024
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. We are going to need parents to volunteer to help so we can run this meet! More info to come.
For the past three years we’ve been invited to the NC Runners Middle School XC Festival, and my children and a few others have raced it. It’s the unofficial MS state championships, and it’s a great way to see and measure yourself against the full talent the state has - everyone is there. It’s Saturday morning, October 19th, at Ivey Redmon, and it’s free to race. There will be a championship race that is limited to the top seven runners from each team, but ALL can run, as they will also have a race for each grade, with awards for top 15 in each race, and for top 3 teams. This is a post-season race, but I want to make it an option to those who want and can make it.
More info here: https://nc.milesplit.com/meets/580210-ncrunners-middle-school-xc-festival-2024
See the training spreadsheet for training plan details, terminology, and resources
We are just four training weeks from the state meet and these next two weeks are our last chance to really put in work that will impact our peak race day performance at state! Thursday is a race, and that is our biggest workout of the week - ever heard of "racing your way into racing shape?" That's a big part of what we do, so running the races well and really putting in the effort is important for training as well as simply competing! :) we will focus on hard efforts that get us ready to race well - so race pace & faster efforts, race simulations, etc. On Monday we will do a big workout of race paced intervals as part of loops around the church. T/W/F are easy. Saturday will be a typical long run with a fast finish - this is likely the peak of our long runs, so try and make it happen!
1 easy lap, dynamics
Running full laps (.65mi?). will run parking lot and field at race pace. Regroup and recovery the rest of the lap. MS will run slightly shorter and cut across the field.
V: 30min, JV 25min
Easy 5 CDPlyos
V: 25-40min easy. 5x 20s strides to 95% at the end
JV: 20-35min easy. 5x 20s strides to 95% at the end
Pre race shake out. ~30min of running w/ some race pace shake out stuff
~10min Strength & Mobility (Phase 1 easy): https://www.youtube.com/watch?v=5-2gUAOnrco
Post race shakeout:
JV: 15-25min
V: 20-35min
Long run:
V: 50-65min w last 10min progressive
JV: 30-45min - try to finish fast in the last 10min like varsity!
Rest
September 19th (Thursday): Chatham Thunder XC Invite
September 24th (Thursday): 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 State Meet @Ivey Redmon
This weekend was the Diamond League final (the Diamond League is the top professional running circuit in the world, it happens every summer mostly across Europe and culminates in the final each September) and it saw a number of compelling races, which included Sydney McLaughlin-Levrone running a 400m exhibition in 49.1, American Kenny Bednarek taking down Olympic champ Tobogo in the 200m, plus another epic showdown in the mens 1500m that saw Jakub Ingebrigtsen continue his streak of winning every 1500m race except those that have named “Olympics” or “World Champs” in the name.
(Click to watch 1500m: https://www.youtube.com/watch?v=6_QnJun2nOk )
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