Ladies,
That was it. You have probably completed the last speedwork of the season. All we can do now is rest and run just enough to keep loose. Tomorrow will be only 4 miles again. Thursday will be 3. Friday will be off. There isn't much to add to that schedule. Well, I guess I would add both practices will be at BNL.
Our season ends Saturday unless we get through. Will we get the team or only individuals? That's up to you ladies. I know you can run fast enough to get out. Can you wrap your heads around the task before you? There really isn't anything else I can say about that the situation that hasn't already been said.
The critical part of our races this week will be sticking to the plan early on. Once you are a mile into the race you are fully committed to whatever you are doing - there is nothing to do but push on. If you catch yourself early enough, by the quarter or half mile, you can make adjustments before you blow out.
Let's understand clearly the times I think should be your targets:
Carrie and Joslyn - 20:00
Katlyn and Zoe - 21:42
Chelsey and Cynthaney - 23:00
Diana - 24:00
This plan has a mixture of risk and caution.
Diana is the failsafe - your job is to run a steady race and get your previous best on the course, something you should be able to do solidly. I don't want risk with you - I want stability. We cannot afford to have positions 5-7 run in the 25's. That would be the end of our team chances for Semi State. Now if you hit mile 2 at 15:30 or under and feel great, by all means, go for it. Still, job #1 is to have a solid base time.
That allows us to risk it a bit with Chelsey and Cynthaney. One or both of you can/will break 23 on Saturday. You have to take your shot. You have to push harder than you think possible, and you have to hang in there longer than you ever thought you could. If either one of you can break 23, you may serve up Semi State for your team. The natives in the hills will sing songs about this day.
Katlyn and Zoe, you should be solid for your time goal, IF you get out at the proper pace and IF you can attempt to make mile 2 your strongest mile. In the end, with only one mile to go, you both will be confident enough to push for the short time you have left. It won't hurt if you remember you are fighting for your individual lives.
Carrie and Joslyn are a risk because I'm asking them to do something that is out of your characters - let the front go loose. By all means, start to reel them in the second mile... if they follow character, they will be coming back. Watch for the signs, feed on it, let their weakness give you energy.
Get these numbers in your heads, ladies. Take the next few days and burn those numbers in. Tell yourselves it is going to happen. Accept no excuses!
That was it. You have probably completed the last speedwork of the season. All we can do now is rest and run just enough to keep loose. Tomorrow will be only 4 miles again. Thursday will be 3. Friday will be off. There isn't much to add to that schedule. Well, I guess I would add both practices will be at BNL.
Our season ends Saturday unless we get through. Will we get the team or only individuals? That's up to you ladies. I know you can run fast enough to get out. Can you wrap your heads around the task before you? There really isn't anything else I can say about that the situation that hasn't already been said.
The critical part of our races this week will be sticking to the plan early on. Once you are a mile into the race you are fully committed to whatever you are doing - there is nothing to do but push on. If you catch yourself early enough, by the quarter or half mile, you can make adjustments before you blow out.
Let's understand clearly the times I think should be your targets:
Carrie and Joslyn - 20:00
Katlyn and Zoe - 21:42
Chelsey and Cynthaney - 23:00
Diana - 24:00
This plan has a mixture of risk and caution.
Diana is the failsafe - your job is to run a steady race and get your previous best on the course, something you should be able to do solidly. I don't want risk with you - I want stability. We cannot afford to have positions 5-7 run in the 25's. That would be the end of our team chances for Semi State. Now if you hit mile 2 at 15:30 or under and feel great, by all means, go for it. Still, job #1 is to have a solid base time.
That allows us to risk it a bit with Chelsey and Cynthaney. One or both of you can/will break 23 on Saturday. You have to take your shot. You have to push harder than you think possible, and you have to hang in there longer than you ever thought you could. If either one of you can break 23, you may serve up Semi State for your team. The natives in the hills will sing songs about this day.
Katlyn and Zoe, you should be solid for your time goal, IF you get out at the proper pace and IF you can attempt to make mile 2 your strongest mile. In the end, with only one mile to go, you both will be confident enough to push for the short time you have left. It won't hurt if you remember you are fighting for your individual lives.
Carrie and Joslyn are a risk because I'm asking them to do something that is out of your characters - let the front go loose. By all means, start to reel them in the second mile... if they follow character, they will be coming back. Watch for the signs, feed on it, let their weakness give you energy.
Get these numbers in your heads, ladies. Take the next few days and burn those numbers in. Tell yourselves it is going to happen. Accept no excuses!
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