Week 4 – Gaylord High School Cross Country 2009
Monday August 31 – 3:15pm Coach’s room at GHS – room 120, come in side door I’ll have it open.
Distance Day – 2 mile warm, Cals, High Knees, LONG run to Aspen.
2 mile tempo run at Aspen, then back to GHS.
Tuesday September 1st – 3:15 Coach’s room at GHS - Easy day and we will hand out uniforms.
Easy 2 mile warmup, Cals, Easy shorter run.
Wed Sept 2nd – MEET AT CLARE – Directions for parents in the parent packet your son/daughter brought home. Bus will depart at 1:30pm and we will have our TEAM PICTURES at 1pm – show up BEFORE 1pm WITH YOUR UNIFORM ON. Races start at 4pm with FRESHMEN first, then sophomores, juniors and seniors last. Bring a snack and a Gatorade/powerade. Mrs. Kassuba will provide a sandwich for after the meet from TEAM CAMP leftovers. If you’re a big eater, bring more for yourself. Back to GHS about 8pm.
Thursday Sept. 3rd – 3:15pm Coach’s room 2 mile warm, cals, distance run.
Friday Sept. 4th – 9am ASPEN 2 mile warm, 2 mile tempo, Scavenger HUNT, cooldown.
Saturday – No practice but RUN ON YOUR OWN 3-10 miles easy.
Sunday – OFF or on your own easy run.
Monday – Sept. 7th – LABOR DAY – no practice, but RUN ON YOUR OWN. Easy 3-8 miles.
Tuesday Sept. 8th – This will be a LONG distance day.
Week in review
Well, here we go. We’re finally racing. Remember what I said though – don’t expect much from your first race. The Clare Race is just a tune up. It is a chance to test your fitness level. If this is your first 5km race ever then you should REALLY not expect much. Three years ago Andrew Olds ran 19:33 in his first race and ended up at 17:00 by the end of the season !!
Run your first mile hard but SAVE your energy for miles 2 and 3. If you do this you will run EVEN splits for the race. If your goal is 20 minutes then run 6:30, 6:30, 6:30 and a 40 second sprint = 20:10 . Even splits are the BEST way to race. From a physiological standpoint it allows you to SLOWLY build up lactic acid and run your best. This is how the world’s best runners plan their races. You should do the same.
Goal times with splits you should run ====== > 18 minutes – 5:50 per mile, 19 minutes 6:10 per mile, 20 minutes 6:30 per mile, 21 minutes 6:50 per mile, 22 minutes 7:10 per mile, 23 minutes 7:30 per mile, 24 minutes 7:50 per mile, 25 minutes 8:10 per mile, 26 minutes 8:30 per mile, 27 minutes 8:50 per mile.
I remember Garret Fuller’s first race a couple years ago. He was in good shape and had been a swimmer for GHS. He was tough and fit, but had never run an XC race. His first mile he went out real fast at a big meet and was near the front of the field… hit his first mile in 5:45. Wow, I was impressed. Garret struggled the second mile and was about 9 minutes for the second mile. The third mile kicked his butt and he had a split of about 15 minutes for a total time of 30 minutes for his first 5k. Garrett went out too fast -- >>don’t make his mistake. At this point in the season I’d rather see you go out too SLOW and pick it up at the end rather than the other way around.