Sunday, October 30, 2011

STATE FINALS WORKOUTS

STATE FINALS WEEK 2011 >>>-----CC à

Monday – 2 mile warm, cals, high knees, 20-30 minutes easy, maybe inside if it’s too nasty out.
Tuesday – 2 mile warmup, 1xmile HARD, 4x400m HARD, 4x200m HARD, easy 1 mile cool.
Wednesday – 2 mile warm easy 20 minutes, 4x100yard stride-outs.
Thursday – 2 mile warm, 8x400m, starting at race pace, then each one 1 second faster.
Friday – Depart GHS at noon – Run in Lansing
Saturday – MHSAA DIVISION 2 STATE FINALS --- BOYS D2 RACE IS AT 2:30PM
Sunday – eat lots of junk food and look at your times at mhsaa.com

Nate and Charmander – you two are peaking perfectly and had amazingly fast times at Benzie. Your low 16’s put you both in contention for the possibility of being ALL-STATE. What will it take to be all-state? First, just like Benzie you will need a good solid start – out hard for the first 600m then relax and cruise with the fast pace. Mentally relax after 600m and go with the flow. You will come by the MILE mark in around 5:00, maybe a bit faster. At this point you need to set yourself up for a place in the top 40. If you are in 60th here at the mile its over, you’re not going to be able to pass 30 runners at the state finals. Get out hard, get out controlled and focus on RELAXING after you exit the racetrack. At the 1.5 mile mark you will be passing the huge crowds. I will be just before this point trying to give you an idea of place – again, be in the top 40 if you really want ALL-STATE. Going up the hill to the 2 mile mark you need to just maintain. Go around the two mile mark and USE THAT DOWNHILL, here is where you can pick up a couple places, you can FLY down this hill. As you re-enter the track and hit that soft squishy grass relax again and save it for the last 600-800m – watch for the signs, then gradually turn loose your sprint. This last ½ mile is where your all-state status will be determined. Last year, and nearly every year the cutoff is right around 16:10 to be top 30, all state.

Jake - You had a GREAT regional race and you are just beginning to find out how fast you really are. The state finals course is exactly like Benzie, flat and fast and I think you can improve on that 16:37. Read what I wrote for nate and charmander above – if you are feeling it and all goes well I believe you have an outside shot at all-state too. When you are peaking you can take another 15-20 seconds off your Benzie time and that puts you in contention to be top 30. You will need the same race strategy we had at Benzie, get out, relax and think of the races in three stages – start hard, relax to the mile, hold position until the two mile, then use the downhill after the two mile to pick up places. It has been a great 4 years of XC for you and Saturday at MIS will be the final day all your miles and all your efforts pay off.

Ian/Sean - You both had good PR’s at Benzie but you also both have more in you. At the state finals we need you both to go big. I want you to get our hard in that top 70-80 places and just hold on. Just like Benzie the start will be important, hard to the half mile mark, then RELAX and hold position. At the 1.5 mile mark I will be giving you an idea of place – again, the top 100 is where you need to be. Hold that spot until the two mile and then use the downhill to make your move. I truly believe that the 16’s are very do-able for both of you. You are both peaking, you both have hundreds and hundreds of miles and years of racing experience on your side. Many teams have runners who are in their first trip to MIS and the finals. Sean, this is your FOURTH time, and Ian this is your THIRD. You are experience and ready. 16:50, 16:50, 16:50, 16:50, 16:50, 16:50, 16:50, 16:50, 16:50, 16:50 keep chanting it in your head all week.

Josh/Collin - enjoy the trip and get experience for next year.

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