Today was Practice #13 for the 2021 Panther XC team. And for all you "triskaidekaphobians" it was a very good practice despite any angst regarding our workout plans for day 13. Group 1 completed 4 X 5 minute intervals at 95% of their current VO2 max. We discussed the purpose of this type of training, calculation of the current VO2 max, interval pace, and recovery. Nearly every runner hit his/her mark on each interval. The Seniors at the front were incredibly accurate with their splits. It was good to see those Group 1 runners at the back run each interval strong and looking extremely good in the process. I'm confident our top runners will have a strong showing on Thursday when we host Quincy/North Quincy.
We'll return to this workout, as time allows during the season. I mentioned this season we are returning to a tougher, more demanding training plan. I also mentioned a team I coached many years ago from which all the top 7 runners ran at the collegiate level (Colby, St. John's, Emory, Northeastern, Boston College, American University and Texas Christian University.) That was a very tough team. That team performed this workout a number of times and added in a 5 minute jog between intervals for recovery. Our teams are every bit as tough. Every bit as hungry. And every bit as talented as that team I spoke of. Prepare for the jogging recovery!!
Groups 2 and 3 also had workouts today. 400 repeats with Coach Coletti and Group 2. Weight room and hills for Group 3 with Coach S. Everybody is improving nicely. Top to bottom. I'm honestly, and pleasantly, surprised at the effort shown thus far.
On Thursday we will be running three races. First up will be a Co-Ed 3K for our less experienced runners. I've spoken with Coach Hennessey of Q/NQ and we concluded it might the best experience for those not yet ready to go the full 5K comfortably. During September, the Varsity Boys race will be held first, followed by the Varsity Girls. We switch up in October with the Girls on the course first. When we meet Tuesday and Wednesday we can make a decision on the 3K entrants.
Kudos again to those kids who have attended every practice.
Everybody can see the progress and/or ability of those athletes. And while I know academics, family plans, and life sometime get in the way of your ability to attend practice, I think it is important to note our sport demands commitment, dedication and consistency if you are to reach your potential. I have every intention of continuing to push you (heaven knows I can no longer pull you!) along that journey.
Practice at 2:30 Tuesday. Be on time. Ready to run. See you there . . .
the journey continues.
No comments:
Post a Comment