Muddy Conditions No Impediment for Improvement
Mason Co Invitational varsity runners: Garrett M, Logan W, Cameron S, Jordan R, Ryan D, Hunter K, Tyler H, Greyson L, Joey S, Will S
The Meet
A 5:30 AM Saturday morning an email from the Mason Co coach reassured us that the meet would continue on as scheduled. Everyone arrived safely to a wet and muddy course. We didn't have time or opportunity to walk the course but we did have use of the indoor facility. Thank you to the parents who arrived early and saved us a place with two tables and a nice location to use as our home-base. To the parents who lugged the tents we didn't use, thank you very much. Also, parents helped again to hand out bibs and manage the "tent experience". We had water, fruits, and snacks.
Outside, the conditions tested the JV runners, which was run under heavy rain at times and moving water on the ground. That didn't keep the boys from improving on their times from last week. In fact, many posted a season best. Carson I. moved into the varsity roster for next week out of the jv race. Another runner, Kaelin R earned his second point towards a varsity letter out of that jv race. This accomplishment is worthy of mention given that the varsity races were altered in response to worsening conditions on the course and for safety concerns. The boxes at the starting line were moved up 15 meters and a two slight modifications around turns shortened the course slightly. The MS team ran well at the end of the day. Mason Co coaches and officials ran a great race despite the conditions and only suffered about a 30 minute schedule set-back.
Ryle runners represented us well and maintained a great attitude. Garrett M gave his spikes to a MS runner to use. His support for the younger and forgetful teammate exemplifies the values we aim to embrace in our XC family and greater Ryle community.
Top Ten Varsity in Yellow - Complete roster
Top 10 MS
Training Lessons and Week 9/10 Outlook
Athlete VO2Max capacity development has to end soon to focus on lactate threshold and tolerance training. Then we have to work on speed. Encourage your sons to faithfully complete their long runs (MS 3-5 miles, HS 6-10 miles) on their own. This responsibility is huge and failure to complete them will become obvious at performances.
This week we altered the groups, coach E takes responsibility for not being more scientific from the beginning. Every group trains with runners within 15 seconds of each other. Originally the team only had 10 groups, but those runners in groups with 60 seconds between them demonstrated the lowest gains or even lost time. This might be due to training above their comfort zone.
Another change is the creation of group 16. Athletes who drop above 15:45 minutes for a two mile, or who walk during workouts within their group will be assigned to group 16. Sustained running or general conditioning workouts will help the athletes gain the conditioning necessary to safely complete the more specific workouts. Group 16 athletes may test once per week or every other week with the rest of the team.
All athletes need watches for practice. Coach Echeverria spoke to the group about working hard and completing the training to their best of their ability. There should be no walking.
Tuesday (9/18) we have our fifth 3200 meter trial. We need these numbers to determine training paces.
