State Meet, Then Moving on to Footlocker South

Pros like Ryan Hall and Meb Keflezighi got their start at Footlocker XC


Saturday saw some great racing at our Region Meet at Charlotte's McAlpine Park. Despite the overwhelming amount of PRs our runners set on the day, we still came up short of a team state qualifier. However, our Kathleen Mansure managed to place high enough in the girls' race to qualify for State next weekend in Kernersville. Congratulations Kathleen, and to everyone who gave it their all last Saturday!

Below you will find the final week of normal season training for Kathleen, and then advanced preparation for Footlocker for those interested in running this classic cross country event.

Kathleen's State Meet Final Preparation

Sun- Regeneration Run as you feel

M- Rest Day

T- EZ 20min WU, Drills, Strides, 800m @ Goal 5K Pace (3:05), 400m Recovery Jog, "Reflex Mile" (1600m of alternating 200m @ ~45sec w/ 200m @ ~50sec), 400m Recovery Jog, 800m Progressive from 44-38sec to practice closing, EZ 10min WD

W- EZ 45min, Core, AIS

Th- EZ 30min, Skips, AIS

F- EZ 25min, Light Strides

S- State XC Meet @ 4pm

Sun- Rest

WHS Footlocker XC Preparation

M, 10/28- Rest Day
T- Rest Day
Wed- EZ 50min + 8x100m Strides
Th- EZ 30min, Core, AIS
F- Long Run of 70min w/ 2x 3:00, 2:00, 1:00 Fartlek @ 5K Effort w/ Equal Recovery Jogs Between Each
S- EZ 40-50min

Sun, 11/3- Rest
M- Mod 50min (Surging 3-4 Hills) + 8x100m Strides, Core
T- EZ 40min, AIS
W- WU, 20x 30sec ‘Fast’, 30sec ‘Moderate’ on Grass Field, WD; OR, 5x 1K @ 98-102% of 5K Pace w/ 200m Recovery Jog
Th- EZ 30min, Core
F- EZ 50min, 8x50m Max Hill Sprints w/ Full Recovery
S- Meet for Long Run (70-80min)

Sun, 11/10- Rest
M- WU, 6K Tempo on Track @ 90% of 5K Pace, WD
T- EZ 40min, Core
W- EZ-Mod 40min, 2K ‘Fast’ on Greenway, WD
Th- EZ 40min, Core, AIS
F- Long Run of 70-80min
S- OYO EZ 40min

Sun, 11/17- Rest
M- WU, 4x 1600m @ 90-95% of 5K Pace w/ 2:00 Recovery Between Each, WD
T- EZ 40min, Skips
W- EZ 50min, Core, AIS
Th- WU, 2x (4x 400m @ 1600m Pace w/ 400m Recovery Jogs); EZ 800m Between Sets, WD
F- EZ 40min, Core, AIS
S- OYO EZ 30min

Sun, 11/23- Rest
M- WU, Pioneer Fartlek w/ 2:00 Recovery on XC Course, WD
T- EZ 30min, Core, AIS
W- WU, 8x 200m @ 5K Pace on Track w/ 200m Recovery Jogs, WD
Th- EZ 30min, AIS
F- EZ 20min, Skips, 4x100m Strides
S- Footlocker South XC Meet

Also, from Coach Mac.

11/16 at Reagan HS in Winston is a 2 mile time trial
11/23 at Providence Day in Charlotte is another one.

For anyone interested.

http://nc.milesplit.com/meets/154810-reagan-2-mile-dash-for-doobie#.Um5oonA3ueY

http://nc.milesplit.com/meets/154810-reagan-2-mile-dash-for-doobie#.Um5oonA3ueY

The Art of Peaking, or How to Run a Cross Country PR

Famous University of Oregon Coach Bill Bowerman Understood the Art of Peaking Very Well

Let's speak briefly on late-season training and what it means to "peak" for a particular event. In our case, this "peak" should coincide with Region, State, and/or the Footlocker South Championship event. To be clear, I don't particularly like the term "peak", thus all of the quotations surrounding the phrase.

To me, peaking is what the distance runner does between the ages of 26-34 when he or she reaches their maximum physical potential in terms of training and racing. In the seasonal microcycle for a young runner, I look at reaching peaks as simply taking the next logical step from where you ended the last season; this isn't a "peak" per say, but a continuous thread of faster racing and harder training that advances your fitness. You shouldn't see the consequential "valleys" that the idea of peaking might invoke at age 16, or even age 26 for that matter. You should keep improving without hindrance if you are physically healthy, resting appropriately between training sessions (and seasons), eating plenty of good food, and working hard at practice. So, how can we maximize our fitness gains at the end of this season? The answer is a complex blend of simple ingredients.

The Taper- Again, I don't like this word. The "taper" is a JROTC haircut, not a defined training phase. I prefer the term sharpening when we are speaking of end of season training protocol. This period may see a reduction in global running volume by a small percentage in the last 10-14 days of a season, a shift to higher quality runs, and a maintanance of run frequency (the times you run per week). For us, the last two weeks of our normal season will see a shift to lower-volume bouts of speed done close to race pace, fewer runs over 45min, and a slight reduction in ancillary training in the form of core work and circuits.

The Athlete- The individual athlete should begin to feel more energetic and less tired from training sessions at this point in the season. I am glad to report that the Varisty is as giddy as ever at practice each day, and seem to have plenty of energy to spare while chatting before and after workouts.

It is essential that the athlete work to maintain his/her body weight at this point in the season, as well. With colder temperatures, heightened school stress, and more intense training/racing, the body will inadvertantly shed weight at this time of year. This is dangerous on a number of levels.

First, the weight a runner typically loses is much needed muscle mass that can be used to power the body at high speed and protect the soft tissue, bones, and tendons from injury. Further, weight loss coincides with suppressed immune function, which could make the athlete sick right before his/her goal races of the season. Have your athlete consider a zinc and Vitamin C supplement for the last two weeks of the season to stay strong and healthy. Also, make sure your runner is eating enough at meal times, especially in the form of complete protein (meat, eggs, dairy, soy products if vegetarian), healthy fat (nuts, olive oil, avocado, etc.), fruits/vegetables, and carbohydrates to fuel exercise performance. For more on high school nutrition, see www.pulseracingteam.blogspot.com

The Race- On race day itself (Region, State, Footlocker), be sure to eat a good breakfast that digests easily, have a cup of coffee or tea if you are a regular caffeine user (caffeine in moderate doses can be performance enhancing), and try to relax the mind. If you are mentally calm, the body will follow. A relaxed body, confident mind, and positive outlook is pivotal to success. If you believe that you can run a 30sec 5K PR, then you can. If you don't believe it, then you have already under-performed. Trust your training, and banish all doubt! Running is not a sport for cynics.

The vast majority of world records have been set using a negative split race strategy. This means that you should start at a pace slightly slower than you finish, not the opposite. This allows the body to naturally warm-up into the race, keep you aerobic as long as possible before tipping over the red line (which is necessary, too), and prepare you to run at your potential for the final 3/4 of the race.

For instance, a male runner looking run 16:40 for 5K (an average of 5:20 pace per mile) might go out in 5:24, then 5:20, then feel great and run 5:10 for the last mile with a big kick to inadvertantly break 16:30.

A female looking to run 19:30 (~6:18 per mile) for 5K, might follow suit and run a 6:24 first mile, then 6:18, then 6:08 to easily dip below their goal.

These would both be big PRs thanks to a very intelligent race. I call this "controlled aggression". You certainly want to be passionately assertive in a race, but not overly bullish the first mile (or 800m, for that matter). Start the race with your head, but always finish with your heart.

Best of luck to the WHS Pioneer Varisty teams as they approach their goal races for the season!

Training, 10/6-11/2

Deshawn Grimes sprints to a new PR at Wendy's!


Hopefully everyone came away from the Wendy's Invitational with a new PR, as the next week will feature reduced volume and intensity for the most part. It is important to schedule rest at this point in the season to adapt to previous training, prevent injury/illness, and regroup for a final charge at Conference, Region, and State!

Sun, 10/6- Rest

Mon- Easy Run + Core

Tues- XC Meet in Ashe County for JV; Varsity will stay behind for a workout with Coach Hoyal- Longer Warm-Up, 1600m Time Trial on Track, 5min Recovery Jog to Holt Hill, 6x 200m Fast Ascents with Jog Down Recovery, Warm-Down (Specific Speed/Strength Endurance)

Wed- Easy Run + Light Circuits (Team Tradition- Flour Run?)

Thurs- Long Run of Moderate 60-80min

Fri- Option A) Race The Knob in Downtown Boone at 6pm (Two-Miles Steep Uphill Climbing)

Option B) EZ 30-40min + Max Hill Sprints

Sat- OYO Recovery Run

Sun- OYO Recovery Run

Mon, 10/14- Pioneer Fartlek w/ 60sec Recovery on XC Course (Specific Endurance); Or, EZ 40min w/ 10x100m Strides for JV

Tues- Easy Run + Abs

Wed- Conference XC Meet at Freedom!

Thurs- Recovery Run + Circuits

Fri- WU, 11x 400m @ 5K Goal Pace w/ 60sec Jog Recovery + 600m 'Free' (on track), WD (Pace Practice + Lactic Power)

Sat- Group Long Run of 60min Organized by Captains; Valle Crucis Fair

Sun- OYO Recovery Run or Rest if needed

Mon- WU, 20x 30sec 'Fast', 30sec 'Moderate' on Grass, WD (Lactate Dynamics)

Tues- EZ Run + Light Circuits

Wed- WU, 8x 200m @ 5K-1600m Pace w/ 200m Jog Recovery on Track, WD (Speed)

Thurs- EZ 30-40min, AIS

Fri- EZ 20min, Mobility Circuit, Skips, Drills, Strides,

Sat, 10/26- Region XC Meet at McAlpine!

Sun- Rest

Mon- EZ 40min, Core, AIS

Tues- WU, Pioneer Fartlek w/ 2:00 Recovery on XC Course, WD (Sharpening)

Wed- EZ 40min, Core, AIS

Thurs- EZ 30min, AIS

Fri- EZ 20min, Mobility Circuit, Skips, Drills, Strides

Sat, 11/2- State XC Meet at Kernersville!