Ladies,
The second week of taper has begun. This is the week where you'll see the big increase in your energy levels. By the end of the week you'll be crawling up the walls. You may also feel some minor aches and pains, and you'll certainly feel like you are gaining weight. All of these effects are totally normal. Do not be alarmed.
Today we did an easy run of 5 miles. It was on rolling terrain, something I wanted to do one more time before the season was up. After all, we have to race our course again this weekend, and we can't lose contact with the terrain type. For the rest of the week it will be flatter, shorter, easier.
Tomorrow we will do some sharp work, short with lots of rest. The main ideas are to keep fresh, get in contact with race pace, and try to get on it right away. Knowing what your correct race pace is will be key to having your best race on Saturday. We cannot afford to be pulled into the same situation we had this past weekend.
Joslyn - you cannot win this race from the front. That doesn't mean you don't keep in contact, but the truth is those front girls don't run the even races that would make them faster. 19:16 won this past week, which is 6:12 pace. Those girls were right behind you at the 800. The smarter race would be for you to get on 6:20 from the start and hold it. 6:20, 12:40, 19:00, 19:40. Those are the numbers.
Carrie - assuming Joslyn uses her head this week, you need to get on her heels and stay there. You cannot let any daylight open at all. You have led workouts all year long. Believe in yourself that you can hang in there with anyone on the team, because girl, you can.
Katlyn - let's get that 22:00 monkey off your back! 7:00 pace is 21:42. Coincidentally, that will likely also get you to Semi State as an individual should the team fail to get out. 7:00, 14:00, 21:00, 21:42. The math is easy to understand and track. And... you can easily do it if you don't destroy yourself in the first 800.
Zoe - same as always - lock on Katlyn's heels and hang in there. Don't let her go! You, like Carrie, push when others don't. You are stronger than you think you are. Katlyn hasn't done anything you haven't. You can stay with her, and you have to.
Chelsey - 7:20 is the number. 7:20, 14:40, 22:00, 22:45. I wish I could tell you this will be easy and it won't hurt, but that's a lie. This is a big challenge. It is within your ability, and if ever we needed you to pull a rabbit out of your hat, it's this weekend.
Cynthaney - Exactly as I said with Chelsey, but with this difference - you have to try to leave Chelsey at mile 2. You guys are great friends, and I hate to set you against one another, but this is for the good of the team. You have a great opportunity here to really drop, but you can't afford to tie your race to anyone beyond a point. Chelsey is experienced, and can get you to the point you need to jump. For the sake of the team, you have to give it all you have and try. It just might be the difference between the team getting out and only individuals.
Diana - I want you to be solid and smooth, aiming for the 7:30 mark, no lower. That would put you well below the 24 mark. Why not have you go for 23? You have to be the buffer. Chelsey and Cynthaney are faster than you, and I am gambling with them. They might break big, or they may bust - that's a chance we have to take. I need you as insurance in case they destroy themselves. If you are 24:00 - 23:30, you are perfect insurance. That's an attainable goal, and very important.
Back to Chelsey and Cynthaney - I am NOT sending you two on a suicide mission! The goals are aggressive but certainly attainable. It will take something very special, but that's the kind of thing that happens in taper. We have to try if we want the team to get out.
Finally, let's remember that I'm asking EVERYONE to step up, not just a couple. What else can I do? You all know how close it was last week with Bloomfield, right? Well, we have to face them again - along with both Bloomingtons and Terre Hautes. We cannot risk being beaten by Bloomfield or Salem. Girls, you'd better race like it's the last race of the season - it may well be!
The second week of taper has begun. This is the week where you'll see the big increase in your energy levels. By the end of the week you'll be crawling up the walls. You may also feel some minor aches and pains, and you'll certainly feel like you are gaining weight. All of these effects are totally normal. Do not be alarmed.
Today we did an easy run of 5 miles. It was on rolling terrain, something I wanted to do one more time before the season was up. After all, we have to race our course again this weekend, and we can't lose contact with the terrain type. For the rest of the week it will be flatter, shorter, easier.
Tomorrow we will do some sharp work, short with lots of rest. The main ideas are to keep fresh, get in contact with race pace, and try to get on it right away. Knowing what your correct race pace is will be key to having your best race on Saturday. We cannot afford to be pulled into the same situation we had this past weekend.
Joslyn - you cannot win this race from the front. That doesn't mean you don't keep in contact, but the truth is those front girls don't run the even races that would make them faster. 19:16 won this past week, which is 6:12 pace. Those girls were right behind you at the 800. The smarter race would be for you to get on 6:20 from the start and hold it. 6:20, 12:40, 19:00, 19:40. Those are the numbers.
Carrie - assuming Joslyn uses her head this week, you need to get on her heels and stay there. You cannot let any daylight open at all. You have led workouts all year long. Believe in yourself that you can hang in there with anyone on the team, because girl, you can.
Katlyn - let's get that 22:00 monkey off your back! 7:00 pace is 21:42. Coincidentally, that will likely also get you to Semi State as an individual should the team fail to get out. 7:00, 14:00, 21:00, 21:42. The math is easy to understand and track. And... you can easily do it if you don't destroy yourself in the first 800.
Zoe - same as always - lock on Katlyn's heels and hang in there. Don't let her go! You, like Carrie, push when others don't. You are stronger than you think you are. Katlyn hasn't done anything you haven't. You can stay with her, and you have to.
Chelsey - 7:20 is the number. 7:20, 14:40, 22:00, 22:45. I wish I could tell you this will be easy and it won't hurt, but that's a lie. This is a big challenge. It is within your ability, and if ever we needed you to pull a rabbit out of your hat, it's this weekend.
Cynthaney - Exactly as I said with Chelsey, but with this difference - you have to try to leave Chelsey at mile 2. You guys are great friends, and I hate to set you against one another, but this is for the good of the team. You have a great opportunity here to really drop, but you can't afford to tie your race to anyone beyond a point. Chelsey is experienced, and can get you to the point you need to jump. For the sake of the team, you have to give it all you have and try. It just might be the difference between the team getting out and only individuals.
Diana - I want you to be solid and smooth, aiming for the 7:30 mark, no lower. That would put you well below the 24 mark. Why not have you go for 23? You have to be the buffer. Chelsey and Cynthaney are faster than you, and I am gambling with them. They might break big, or they may bust - that's a chance we have to take. I need you as insurance in case they destroy themselves. If you are 24:00 - 23:30, you are perfect insurance. That's an attainable goal, and very important.
Back to Chelsey and Cynthaney - I am NOT sending you two on a suicide mission! The goals are aggressive but certainly attainable. It will take something very special, but that's the kind of thing that happens in taper. We have to try if we want the team to get out.
Finally, let's remember that I'm asking EVERYONE to step up, not just a couple. What else can I do? You all know how close it was last week with Bloomfield, right? Well, we have to face them again - along with both Bloomingtons and Terre Hautes. We cannot risk being beaten by Bloomfield or Salem. Girls, you'd better race like it's the last race of the season - it may well be!
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