Practice #27's workout of Cruise Intervals went well. Running on the soft surfaces this season has helped in injury avoidance and as I look at our roster I am happy to report that nearly all time lost to injury has been limited to a single day. We'll continue on the soft surfaces today as we run our course EASY. No cones will be placed out there today. YOU know the course. Today will be devoted to you putting a strategy in place for your upcoming races with Marshfield, teams that need no introduction. Both undefeated but not invincible. Girls go on Tuesday at 3:30, Boys on Wednesday. Get ready . . .
Just a few reminders from Brilliant-Running-Tips.com; things we've spoken about regularly, things you should be keenly aware of now.
Run hills to your advantage. Know your pace and Keep it strong and steady, pumping your arms faster as you climb. Increase your speed as you crest the hill. Running downhill, run as fast as gravity and your legs will carry you, but not too fast, causing a fall. Extend the hill by continuing to run at the faster downhill pace after you have reached the next flat.
Know the Cross Country Race course. Knowing the course will help you plan your race strategy. Where are the hills, curves and other large landmarks in the race? Where can you pass other runners?
Plan a race strategy. Cross Country Running is a mental exercise in addition to the physical exercise. Plan out your moves to find your spot in the pack, where you plan to accelerate and pass other runners, where your team is going to make their big move, and how you plan to finish.
Prepare mentally and physically. Be ready to face the challenges of the course. Get adequate sleep 3-4 nights in a row before the race. Sometimes it is difficult to sleep the night before a big race, but if you sleep well the other 3 nights, you will be okay. Eat complex carbs the day before a race and hydrate well. Mentally, stay optimistic and pace well through the finish. Stay relaxed before the race by listening to music, or doing a few gentle warm-ups.
Run with your Pack. Your teammates are a great motivator. Stay with them and make your move together. There is hardly anything as devastating as a whole team breezing by you in the last half of the race.
Run fast and relaxed. A big challenge in cross country running is the fatigue and pain caused by straining. Minimize this effect by visualizing each muscle not involved in the race relaxing, such as hands, facial, neck and shoulder muscles. Go fast and loose. Tension slows you down.
Stay mentally in focus—Keep your goal in mind—the finish line. Celebrate each landmark passed and effective strategy used. Avoid distraction.
Practice on Saturday will be held at Burrage Pond at 8:30 for all. We hope to see you there!
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