Sunday, September 28, 2008

WORKOUTS

workouts for Week of Sept. 29 to Oct. 5

Monday
Sept 29
2 mile warm
easy 3-6 miles
4x100m striders
@ football
field

Sept 30 Tuesday
@ TCCent.
Conf meet #2
Good warmup and cool down

October 1 Wed.
2 mile
warmup
Aspen Park
Do the full 6 mile loop
EASY ! ! !

Oct 2 Thursday
2 mile warmup
8x400 @race pace
ON GRASS
2 mi cool

Oct 3 Friday AT GRAND RAPIDS
20 min warm
cals
5 minute easy

Oct 4 Saturday
Portage Inv. for Varsity
JV
Do a 3 mile time trial ON YOUR OWN !!
Important !!

Oct 5 Sunday
OFF or medium distance run. Go easy.
30-60 min.


TCCentral on Tuesday – THIS RACE WILL DETERMINE WHO GOES TO PORTAGE !!

All season long I’ve stressed even splits. I’ve asked that your LAST mile be your best mile. Tuesday I’d like to try a little something different. Go out hard. I’m not saying sprint like a crazy fool at the beginning. I am saying to push your first mile harder than you might normally push it. Be careful though, don’t go “under.” Its supposed to be about 60 degrees – much cooler than that last BNC race at Cadillac, but still kinda warm.

Portage Invitational www.portageinvite.com -- lots of good info, past results, etc.

Top 50 get a medal – that’s a lot of medals but this meet is HUGELY competitive. They call it the “State Finals before the State Finals” meet for a reason. What will it take to make top 50? Boys under 17:10, girls under 20:10. You can expect that you will be sprinting into the finish line with about 20 other people surrounding you. If you have a “bad” race and run 20 seconds slower than you’d hoped, that’s probably about 20 places !! One runner every second crosses the line !! The course is deceiving. At first you think its going to be slower because you have to run a pretty large hill twice, BUT the ground is very hard so times are FASTER than you’d expect.

WE WILL LEAVE SCHOOL AT NOON ON FRIDAY FOR THE PORTAGE MEET. STAY OVERNIGHT IN A HOTEL AND GO OUT TO EAT. MAKE SURE YOU HAVE YOUR ITINERARY. Still need a parent driver ! This is also a GREAT prep for our state finals. The trip here goes EXACTLY like our state finals. Routine !!

You pay $20 for the hotel and buy your own dinners (Friday night and Saturday after the race)

Racing – its time to get into racing mode. We’re fresh off some speedwork and it will help you this week. Try hard to focus 100% during your race – do not give up mentally. Run hard, breathe hard, give it your all. The course on Saturday will be fast !!! – use this to your advantage – keep your momentum going and be in race mode the ENTIRE time. Take corners hard and cut them off sharp. There is one hill on the course. Remember to cruise up the hill, and HAMMER down it. Use the momentum of going down to continue your speed and pass people. Go out solid but be sure that mile 2 and mile 3 are JUST as fast as mile 1.

Its time to get it on people, this is where the fun begins.

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