The coaches agreed yesterday that progress is already being made with many of our new runners. Cross Country running requires consistent effort and progressive increases in distance and pace. After three days that fact has apparently been understood and accepted by our inexperienced athletes. There will be long-term payoffs for quite a few. We see your potential and encourage you to keep up the good work and establish modest goals. You may surprise yourself.
We are also encouraging anybody interested, to join Cross Country, or at least give it a try. This is also a one-time appeal to any kids who for one reason or another have decided to forego a season in their "sport of choice." Honestly, while it would be difficult for anybody to catch up after our first week of practice, it would not be impossible. It is also discouraging for me to see so many kids stay away from sports because they are not "athletic." Most, if not all kids, have run at some point in their lives. That is sufficient athleticism to get started in our sport. Distance running may prove to be something you don't wish to pursue. It may be something at which you never become proficient. But I'm betting you'll enjoy yourself whether you become a great competitive runner or choose to remain a recreational jogger. Last chance. Don't miss out.
Yesterday's neon gaiter went to Junior Sarah Boulger. Sarah was among our "top 7" girls last season. She has had some injury issues while training over the summer, but has nevertheless worked hard to prepare for the season. At our Saturday practice Sarah was unable to perform to her usual capacity but practiced with some of our new runners, encouraging and mentoring them along the way. It was a real confidence builder for them. Sarah is one of our young leaders and deserving of the recognition. Congrats Sarah!
Today is the Time Trial for most of our runners. We will be using the 3K course, 1.85 miles. Same course as the 5K, with no second loop around the school. Most of you have completed the 5K course in the first 3 days of practice. You're familiar with the course, and you'll actually be running a shorter distance today. That should eliminate any potential anxiety. Future running groups will be established based on the results.
Those runners who have progressed through "Mile Repeats" won't be participating in the Time Trial but will be running 4-4-4 hills (with recovery) between EASY running sessions. WHRHS to 4 X Holly Ridge hill. Back to 4 X Orchard Way. Return to 4 X School driveway (Tennis courts to gate). Cool down, Core, Stretch. Tougher than it sounds. But you are tougher than those hills. You've proven that.
Tomorrow (Wednesday) there will be NO formal practice. There are no classes at WHRHS for our students which creates transportation issues for many of the students. All our athletes will be expected to run on their own however.
"Mile Repeat" runners will run a "Base Run". 15% of your weekly mileage; at 70% of your VO2 max. VO2 max is your Mile pace based off the 2 mile Time Trial you ran a couple of weeks ago.
Others will be go out for a "Recovery Run" of 25 to 40 minutes. This should be completed at a pace you can maintain throughout the entire run. Strides and Stretch should follow EVERYBODY's run. I'm asking that you all text the results of your effort to me at 781-367-8487 with your name included in the text. I want the data for the primary purpose of determining your progress. If this works we may consider holding additional (but not all) Wednesday practices in this manner.
Some may require an interpretation of the foregoing. Don't be afraid to ask. See you all at 2:30.
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