At today's Time Trial we had 47 finishers. We are proud of each of you, regardless of whether you met your expectations or not, many of you exceeded ours. Now, for the record, the course was challenging in several ways. The humidity may have slowed you down. Most of you don't have racing or pacing experience. It was all run on grass that was about 4-5+ inches deep. There were many turns. And the list goes on. But we now have a reference point from which to start, and as we discussed, based on your results (which you already have) you now know your EASY pace training mile time. Remember, your training times are based on prior , and not goal, performance, and it is important that you stay within those parameters in order for you to be ready and capable of the strength and speed work which will follow those EASY days. The workout days will help you improve your overall race time. But you won't get the maximum benefit of those workouts if you are working too hard on an EASY day. A fairly simple concept. The results follow:
Theo Kamperides 11:37
Brandon Hager 12:00
Adam Solari 12:02
Liam Cafferty 12:29
Nick Hanley 12:30
Matt Butler 13:29
Evan Jewett 13:30
Matt Avery 14:08
Gordon Johnson 14:09
Luke Filiccichia 14:24
Shane Schraut 14:35
Maeve McDonough 14:50
Domenic Uva 14:50
Niki Kamperides 14:57
Domenic Masone 14:57
Jack Carron 15:08
Tori Carleton 15:15
Tori Boss 15:28
Patrick Newman 15:39
Dorothy DiMascio-Donohue 15:45
Julian Anderson 15:52
Andrew Bergin 15:55
Justin Guilmet 16:02
Robert Siders 16:11
Anna Flynn 16:21
Scott Mateus 16:25
Sarah Boulger 16:30
Patrick Bui 16:30
Caleb Parkinson 16:34
Aiden McCarthy 16:46
Michael Savicki 18:02
Logan Humfryes 19:06
Anna Marinelli 19:11
Chloe Wilson 19:15
Ezzat Haboub 19:18
Patrick Hughes 20:06
Bryan Meade 20:29
Allie Solari 20.:31
Payton Bourgelas 21:26
Adam Danicki 21:29
Cameron Lindsay 21:32
Amanda Dauwer 21:34
Ayah Haboub 23:37
Braden Flebotte 24:48
Julia Graham 25:23
Nick McFarlane 29:05
Sarah Jacobs 35:00
Tomorrow, Tuesday, I think most of you will again be running on the campus. We will provide some reference for mileage purposes. It is expected that you will run those easy miles at the paces dictated by your results shown above. You have been asked to commit those parameters to memory and check each mile you run. (This is why I asked everybody to buy an inexpensive runner's watch.) Knowing your pace without mile markers and a watch is virtually impossible. After you've logged your first 20,000 miles I am confident you will "feel" your pace. Until then you'll have to rely on a timepiece.
Again, you will also have to hydrate properly for the days ahead. We will have the benefit of an early morning practice tomorrow, but Wednesday at 2:30 promises to be a scorcher. Thursday may improve slightly for a 2:30 practice, and Friday practice begins at 11:00 AM following early dismissal.
Today at practice we touched on dealing with shin splints. Shin splints can be described simply as pain along the front of your tibia during and following exercise, or if that area is sensitive to touch. Three factors are involved in shin splints: (1) Body mechanics, (2) the amount of activity, and (3) bone density. 90% of shin splint injuries are "bone" and not "muscle" related. It is therefore necessary to get some attention BEFORE a shin splint become a stress fracture. Lexie Watkins, our trainer, has a new piece of equipment suited to that purpose . If you suspect you have shin splints, or you have pain as described , please see Lexie in her office. She will provide you with a strengthening program which will have you quickly back to running safely.
For those of you who are new to XC & Track &Field you may wonder what all the noise is at the end of each practice as we count out our 22 push-ups. This is now a tradition, initiated 2-3 years ago by former student-athlete Jack Ryan. 22 Push ups follow stretching before practice officially ends. You can learn about the 22 push up challenge quite easily via the internet. Jack, by the way, is preparing for his first competitive XC season at the Virginia Military Institute. If you have the time and spell check, maybe you could reach out to Jack who is not only a college student away from home, but is spending all his time in a very challenging, military environment designed to prepare him for a commission in military service upon graduation. Jack's mail should be addressed to "Rat" Jack Ryan (that IS correct) , Virginia Military Institute, VMI Box 81430, Lexington, VA 24450-0304.
And finally, now that we have our team in place, we can discuss uniforms. Uniforms, must be just that . . . uniform. Plain black shorts of whatever style in which you feel comfortable. The running shirt (singlet) must be purchased. The coaches purchase and maintain an inventory of shirts in all sizes which can be used in any season of Cross Country or Track & Field. The shirts are available any day from Coach George, for $39.00 (which also happens to be what we pay for them through Boathouse Sports.) Cash is accepted and any checks should be made payable to Coach Steve George.
That's it for now . . . see you at 8:00AM!
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