Great effort yesterday by all in attendance! Today it will be warmup, 30 minutes at the paces that follow below (your choice on the terrain,) 5 minutes easy on the Track, and we'll close it out with stretching. We can now start looking at the weather for Saturday and initial forecasts indicate it will be sunny and in the mid-high 40s. It will however be windy with a "real feel" temperature of 41 degrees. Windy conditions call for the same strategy as hills, specifically maintain your effort! Unfortunately, running into the wind slows you down (approximately 10 seconds per mile for a 6:00 miler) and you only get about half of that back with a corresponding tail wind (i.e approximately 5 seconds per mile.) One additional strategy is to "draft" or run directly behind another runner. Running even 3-4 meters behind another runner decreases wind resistance by up to 80%, and also results in less oxygen consumption! In a perfect race one could draft off a slightly superior runner into the wind (not one's own teammate) and maintain the pace with the tailwind. Of course it is a dangerous strategy to draft off a runner of unknown ability as he/she may not be a strong runner resulting in a slower pace and reduced effort.
Lukas - 7:00
Jack - 7:00
Patrick - 7:10
Sam - 7:10
Bryce - 7:10
Andrew - 7:20
Jayson - 7:20
Cam - 7:55
Samantha - 7:50
Nicole - 8:00
Abbie - 8:15
Julia - 8:55
Hailey - 9:15
Maeve - 9:30
Two uniform items of importance: (1) On Saturday you must all wear the same color under armour type garments. We wear black. And, (2) the uniform rule is strictly enforced, shorts must be entirely black. If necessary I have some of last year's shorts available for use.
And finally, since there is no school tomorrow I am as flexible as you regarding practice time. I would however caution you that it will be raining in the AM. Mid-day or later are your best options. We'll talk about it at practice. See you all at 2:30.
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