Friday, August 29, 2014

Salem Invite

Ladies,

Meet at pool by 8:05.
Depart by 8:15.
Arrive by 9:15.
Race at 10:15.
Depart by 11:30.
Arrive at BNL by 12:30.

That's the outline of tomorrow as near as I can guess. We might be a little later than that depending on how long it takes to get results.

To review the race instructions I gave you today:

Diana - 8:10 pace to start. Fight through 2nd mile. Hold that pace! PR!

Carrie - control early pace, but keep Salem's top-3 in your sights. Turn it on 2nd half of race. Do not be discouraged if you have rough spots. Hang in there! You will come back if you don't let up.

Katlyn - 7:45 pace would be an excellent place to begin. It's a flat course, so maintain your cadence all the way. Focus on your form, set short goals to reach, the race will disappear under your feet. Look up late in the race, look for shirts to catch.

Madison - Stay calm. Keep doing what you have been doing with the addition of try to keep Salem's top-3 close. Look for any sign of weakness... tapping of the side, slouching, head rolled back. That's the moment to strike.

Joslyn - your key happens before the race - make sure you have plenty to drink and you stretch thoroughly! If you can do those two things, all you have to do is race like you know how. You are capable of racing with anyone you will see tomorrow, but only if you go in prepared.

Zoe - treat it like practice, seriously. You know you can run with anyone. You know how the tempos go. Keep the same distance with our girls you normally would. Ignore the other runners out there. You are always a certain distance behind the top-3. Maintain that gap and your race will be great.

Chelsey - you are one of the most experienced racers out there, so I don't have to talk strategy too much. It's more the mental game with you... you are going to hurt. Accept that. Your only choice is how long you want to hurt. You can hurt for 24 minutes or 26, that's up to you. Like Katlyn, set small attainable goals along the way and focus on those. Chase shirts at the end.

Cynthany - first race! I just want you to go smoothly. No faster than 8:15 pace first mile. Try to hold that! In the end, pass as many shirts as you can get.

Sara - this will be a tempo for you. I want 85% effort. All we need is a base time to work from. Get your treatment in a timely fashion and you will be okay. It's going to hurt, but you know it won't last long. Try and see what you can make of it.

Remember girls... every shirt, every point matters. We can win this meet tomorrow if you all race well. Salem is the biggest target though... we have to get their number and figure out what we need to do to prepare for Regional!

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