Friday Race Results
Freshman Girls
Sophomore Girls
Varsity Girls
Highlights: Top-15 Medalists Holly (7th) and Meghan (8th)...and sub-20 efforts in 90 degree heat!
Below, you can find your performances at Mt SAC over the past year. There were many improvements between 2008 and 2009, but over the past two weeks, there wasn't a single improvement. We know that the biggest reason for this "let down" is because of the heat which hit its peak during the Varsity girls race @ 90+ degrees. I have no doubt the times would've been better had the weather been more tolerable; even so, our top runners were not far off of their best time on the course which happened during "the challenge" two weeks earlier. If our varsity has any hope of advancing to CIF finals on November 21st, they will need to improve between :45 seconds to a minute per runner. Is that possible? I believe it is. Will it be difficult? Absolutely, but everything has to be perfect. Last year, our girls found themselves unlucky as they were put in the fastest of three heats. To get to FINALS we had to be top 5 to advance. We were 7th. But then CIF allows for the fastest 6th place. Bottom line, had we been in the other two races, we would've gotten the 5th spot for both heats. So, our team time last year of 1:42:40 was nearly a minute faster than San Luis Obispo's 1:43:30 and South Hill's 1:43:35 who both advanced to FINALS because of their 5th place showings in their respective heats. What does this all mean? Well, it means that our time of 1:46:10 is still a long way off, but I still think we have a chance. If we run to our potential based on course PRs and based on what we've done on other courses, we could match the time of last year. Seriously, it can be done.
Hey, this kind of positive thinking is what you're supposed to have, right? The way I see it, if you don't aim high, then what's the point?
Time Comparisons on MT. SAC (2008 and 2009)
Tomorrow's practice information:
We are doing Continuous 400s (12 for Varsity and 8 for JV)--these are done on straightaways without turns and on the trail to simulate a cross country terrain. This is a non-stop workout at goal pace with a slow jog recovery interval.
Here's how it works:
Everyone will do their mile warm up together on the track. Then you'll head straight out to Hahamongna Park. (See Map for the course). You will notice that the distance is .36 of a mile. Here's why. After you jog the route out and back (.72) to find the cones, you will jog an additional 100 meters (.06) into the first repitition (at your pace described in the table below). Then you will jog 100 m. (indicated by an orange cone) out from the finish of your 400 meter segment (indicated by an orange cone) and jog back the same 100m. to that same orange cone to begin your next repetition at your described pace. Then, you jog another 100m. from the finish and turn around to jog back to the start of the next 400m.
There are a total of 4 orange cones...for more clarification see my detailed map here.
Find your name and your goal pace:
Look for runners in your group. Find the colors that might include a range. For example, Holly and Meghan will have a range between 6-6:20 mile pace which converts to running their 400 meters in a range between 90 and 95 seconds. This pace equates to a 3-mile goal between 18-19 minutes...yeah, it seems fast but we're only running 400 meters in length. Also, you should know that these are very attainable goals when you are really rested...so don't freak out.
The real key here--and I hope you tattoo the statement below to your brain--is:
JOG REALLY SLOW ON YOUR RECOVERY INTERVAL!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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