HILL CITY’S RUNNIN’ RANGERS
The Next Few Weeks….
PRACTICE SCHEDULE-
Meet in my room @ the middle school
Middle School: 3:10 p.m. (Randy, Josh, Forrest, Austin, Brandon, Kristi, Austin,
Garritson, Micah, Hammer)
JV/Varsity: 3:25 p.m. (Tyler, Justin, Kyle, Jared, James, Cassidy, Karly, Michal,
Jennifer, Hedda, Kala)
This is, as always,
a rough outline of what the next few weeks looks like. Remember to run EASY on
your easy days- boys around 8-9 min/ mile and girls 9-10 min/mile. Controlled
on the hard days- always feeling like you could have done a couple more. I will
say this is the toughest portion of training we will do. Keep in mind your methods
of recovery and SLEEP plenty. We will up the volume during this period, so racing
might suffer a bit. Don’t worry if you’re not racing PR’s right
now- we will be great in late October…when we are most fit and when it counts!
We are way ahead of where I ever imagined we’d be.
Boys:
First of all-
you are doing more than 90+% of Class A boys on the weekends. Come October, you
will be pleased to see what this does for you. Right now we have three very,
very good leaders- more on this in October (and later in the letter).
Tyler tore it up at
the Pre Region Meet, finishing just a few seconds behind a couple of guys who were Top 30 in the State last year. Justin and Kyle take note….you’re right there as well- we know this from the training. A very uniquely strong front three- you guys will be a leading force at the BHC/Region/State
Meets. Keep it up, it’s very impressive.
Jared and James…learn from those three guys. You are both hard workers,
now look to these older guys as to how to “be” a Runnin’ Ranger and hopefully by October (or sooner) you
will be able to contribute to the varsity. Randy- you are running your brains
out…it will pay off. Forrest is taking note and following it seems. Josh, Brandon and the new MS guys…the name of the game is hard work. We work harder than anyone and it will show.
Girls:
As a team, we
ran fantastic at the Pre-Region Meet. Cassidy had her best meet of the year and
Jen came from way, way back to finish behind Cassidy. Michal had a great race
in her 1st 4k and Karly ran leaps and bounds better than the week before.
Tia was gutsy off not much practice time. Kala ran an outstanding workout
today with Karly (6x600) and it will be exciting to see what she can do on the grass.
This week, we will work on running as a pack with Cass, Jen , Michal and Karly smack dab in the middle of the pack. This means Cassidy will have to go out a tad slower and the other three a tad faster. BUT, from looking back at the races and evaluating the results and splits, I think
this might be just what we are looking for. A similar strategy will be used in
the JV meet with Kala, Hedda and possibly Heather and Tia, if they can run. I
will take one girl who runs JV at Belle Fourche to add to the Custer Varsity list.
Stay Excited, I am!
“BELIEVE, BELIEVE, BELIEVE!”
Billy Mills, in the final lap, as he shocked the track and field
world winning the 1964 Tokyo Olympic 10,000 meters.
Sep 8- Boys 8x600 @ LT-3200 pace cut-down/ Girls 6x600 @ LT-3200 pace cut-down
Sep 9- EASY 3 miles
Sep 10- Belle Fourche Meet (Leave the school @ 11:15- get out at 11:00)
Sep 11- Regeneration Run (Super Slow- over some hills- 45-60 minutes- ice bath)
Sep 12- Easy 4-5 miles + 4-8x100m strides (mile pace- run RELAXED w/ walk back recovery)
Sep 13- OFF
Sep 14- Boys 7x800m @ LT-3200 pace cut-down/ Girls 5x800 @ LT-3200 pace cut-down
Sep 15- Long Run (7 girls/9 boys)
Sep 16- EASY 3 miles + strides
Sep 17- Custer XC Meet
Sep 18- Regeneration Run (Super Slow- over hills- 50-60 minutes- ice bath)
Sep 19- Easy 4-5 miles + 6x50m Hill Sprints
Sep 20- OFF
Sep 21- Easy 3 miles
Sep 22- Hot Springs Meet (negative split race?)
Sep 23- Long Run 9/7mi
Sep 24- Easy 4-6 miles + 6x50m Hill Sprints
Sep 25- Elks Invitational
Sep 26- OFF
Sep 27- OFF
Sep 28- Easy 4-6 miles + strides
Sep 29- Lead Invitational
Sep 30- Long Run 9/7mi Easy
Oct 1- Boys 6x1000m @ LT-3200 pace cut-downs, Girls 5x1000 @ LT-3200 pace cutdowns
Oct 2- Easy 4-6 miles
Oct 3- OFF
Oct 4- 1600-1200-1000-800-400 (10kpace- mile pace) 400 jog R (Girls 1200-1000-800-600-400)
Oct 5- Easy 4-6 miles
Oct 6- Easy 5-7 miles + Hill Sprints
Oct 7- Easy 3 miles
Oct 8- Black Hills Conference Cross Country Meet @ Douglas
Oct 9- Easy 6-8 miles
Oct 10- Easy 4 miles + strides
Oct 11- OFF
Oct 12- 4x1000m @ LT pace (30-45 slower than 5k race pace) + 4x100m @ mile pace
Oct 13- Easy 4-6 miles
Oct 14- Easy 3-5 miles + 4x200 @ R pace
Oct 15- Easy 3 miles
Oct 16- Region 5A Meet in Todd Co.
Oct 17- Easy 4 miles
Oct 18- Easy 5-6 miles + strides
Oct 19- OFF
Oct 20- Easy 5-6 miles + strides
Oct 21- 4x1000m @ LT pace + 4x100 @ mile pace
Oct 22- Easy 4-5 miles
Oct 23- Jog Course in Rapid City + 3x100m at goal pace
Oct 24- State Cross Country Meet in Rapid City
