Closing in!

Ladies,

It won't be long now. Tomorrow marks two weeks until Sectional. Can you believe it? True enough. This weekend is HHC - that's the first step in our tournament series. And what about the drama of the Morgan/Kaitlyn duel? Wow! Things are going to get exciting.

So tomorrow... halves, on the course, of course. Wrap your minds around this though... this will be the last time we do this particular workout this year. The. Last. Time. So give it your all. Do your best, hang in there, finish it. The hard stuff is nearly over, so make the most of your last chance to alter Sectional.

Huh?

Yes, that's right. The race you do today is a direct reflection of what you were able to do two weeks ago. Wait, how many weeks will Sectional be from tomorrow? Two weeks? Oh....

We'll have everyone there. Everyone needs to be ready to hit it hard. Get your game faces on, girls. It's time.

A bit more...

Ladies,

Okay, back from Lafayette, and I have a bit more time to pull things apart. The times I gave you yesterday stand, of course. The splits were a bit jagged, but we are veering off the beaten path a bit.

Athlete	Mile 1	Mile 2	Pace
Carrie	6:12:00	13:13:00	7:01:00
Danielle	6:27:00	13:30:00	7:03:00
Allie	6:34:00	13:56:00	7:22:00
Madison	6:34:00	13:59:00	7:25:00
Bret	7:12:00	14:53:00	7:41:00
Chloe	7:23:00	15:06:00	7:43:00
Diana			0:00:00
Morgan	7:06:00	14:57:00	7:51:00
Kaitlyn	7:10:00	15:11:00	8:01:00
Carlee	7:18:00	15:46:00	8:28:00
McKena	7:36:00	16:04:00	8:28:00
Claudia	7:43:00	16:27:00	8:44:00

This is what I'll limit my discussion to for tonight. It has to do with the drop-off from mile 1 to mile 2. As you see, everyone dropped at least 30 seconds or more from 1 to 2. This would indicate you have laid it all out there, and that's good. Of course I wouldn't be a good coach if I didn't insist on more.

Our goal is to continue to be aggressive, but focus on holding that second mile. It's absolutely true of the BNL course that the 2nd mile is the hardest one. No doubt about it. But you have to know that going in, and really focus your head on maintaining your pace as much as possible. Why? Because no one else can do it, and it's a chance for us to move ahead. 

I know, I know, that sounds nuts, but it isn't. You are familiar with this course, every bend and corner, every rise, every pothole. You have a better chance of running it faster because it is yours! Think of this... you hold that second mile, and all the other runners will think you are gods. They will break. This is no joke. When you project strength, you break those runners around you who are struggling - and everyone struggles with the 2nd mile on our course. 

Speaking of breaking... Carrie, Danielle, Alli, Madison... great job on our target girl this week. She absolutely broke down after Carrie dropped her (beautifully done, by the way), and when she looked back and saw several BNL girls right behind her... I can tell you it must have been devastating. She's a fighter, and she will come back harder. We have to be ready to do the same. 

Carrie, you have her number now... Danielle, you are 10 seconds off. She's human, she's beatable, and the next runner isn't that far up. Keep fighting! 

I need to go through more of the results to compare the other Sectional opponents. Edgewood is one we'll have to watch for sure. We're not going to catch their #1, but we can work the other four. We can also close the gap on the #1. Think of it this way... she can't get much faster where she is. We can. That's an advantage to us, as odd as it sounds. 

See you ladies tomorrow!

Ted Fox and Mystery!

Ladies,

It was a great meet today. We answered a lot of questions, and I like the answers. I don't have time to go through this in detail at the moment - on my way to Lafayette - but I did want to stoke the fire a bit before I go.

You thought this last week had drama. Uh-uh.
You thought the whole Homecoming Court thingy was drama. Uh-uh.
You thought getting to your hair appointments after the meet was drama. Uh-uh.

Here's the real drama. Morgan and Kaitlyn have exactly the same season's-best time. They are tied for 7th place! Yes, we're going to have to devise some kind of tie-breaker (you would have thought I'd have this in place already). I have shared the information with the other coaches. We will devise a...

...wait a second...

Chloe is going to be missing next week for SAT. She will not be running HHC. That means both Kaitlyn and Morgan can go mano-e-mano. Winner runs Sectional! Oh! The drama! I love it!

Barring some unforeseen turn of events, that's the working plan for now. 

Ted Fox - that running thingy we're doing tomorrow

Ladies,

I'm no fool. I've coached girls' sports for many years. More than any of you are alive, for that matter. I know the Homecoming Dance will be on your minds. That cannot be stopped.

At least slow it down a bit. At least share a little concentration on the meet. Some. A little. Any.

Seriously, I cannot stress enough how important it is for us at this juncture. So many questions get answered in a very real and almost final way. We are running out of chances to affect the final lineups for the year. Tomorrow settles HHC. The only other two chances to change the Sectional lineup come the following week at NE Dubois. That's it!

We need to make progress on Salem. I hate to put the heat on it, but if we can't fair well against them, we may have a hard time escaping Sectional. Yeah, like that. We're a better team than that. Think of the time you sacrificed all summer. Make it count.

Carrie - find Sydney from the jump and do not let her escape. Not one inch of slack on the rope! You have better kick speed, so the only way she breaks away is if you let it happen. Simple as that. She is not better than you, not at all. She has been more determined. That changes tomorrow. Target - beat Sydney.

Danielle - the second mile is the ticket for you. No matter what happens the first mile, too fast or too slow, you have to make the second mile hard. Really hard. You'll be fine once you get to the third mile. But get there in a hurry! Target - 6:40 pace.

Alli - the ankle is getting better. You ran great the last time you ran this course, hit it with the same determination you did the first time. You are so tough, I know you can do it. You are still very strong, and you are a fighter. You'll do great. Target - 6:50 pace.

Madison - by now you have to realize you can run at or near the front of this group of girls. Don't be afraid to go hard, and don't be afraid to hurt. It won't last forever (though it may feel like it). Reach deep. You are a major factor in our Sectional plans. You are a pivotal player in our battle against Salem. Target - 6:50 pace.

Bret - like Danielle, you cannot mentally break in the second mile. You have great turnover and stride length when you are confident. Decide to be confident! I know that sounds stupid, but whatever it is that you are afraid of, whatever thought it is that is holding you back, shove it out of your head. Better still, recognize it for what it is - a limiter. Whatever that thing might be, it can't be worse than giving less than your best. That's the only thing worth being afraid of. Target - 7:25 pace.

Kaitlyn - you are first of the bubble girls. Like Madison, we have to have a drop from you. We need another minute out of you. Are you up for it? Twenty seconds per mile. You've done it in practice. Do it in a race. Get through the second mile, then turn it on hard. Target - 7:20 pace.

Chloe - you have earned your spot on the Varsity roster tomorrow. Fight to keep it. You are stronger than you know. You have a great kick. This one is easy - beat Kaitlyn. Target - 7:20 pace.

Morgan - it's a tall order. You are hurting, no doubt about it. Still, you are extremely talented and tough. You won't hurt your foot running on it, but it's going to hurt. If you can shove that aside, you can do what you must. You'll have to beat Kaitlyn and Chloe. Target - 7:20 pace.

Diana - it's time. You have worked hard, fought hard, but now you have a hard target before you. Somehow you have to turn yourself inside-out and beat the three girls mentioned above: Kaitlyn, Chloe, and Morgan. Target - 7:20 pace.

Carlee - I could add you to this bubble too. And the order is the same - beat the girls above: Kaitlyn, Chloe, Morgan, and Diana. Target - 7:20 pace.

Claudia - you should be running in the 24's. That's about 7:40 pace. Mentally dig in, give it a shot. You have the talent. Don't coast, don't be afraid of the pain. Embrace it! Target - 7:40 pace.

McKena - yes, like Morgan, you have plantar. Yes, it hurts. It won't hurt your foot, but you are going to be in pain. Tough it out! You only have a couple races left, and taper starts for you Monday. You can do this! Target - 8:00 pace.

Now if all else fails, think of it this way... you are all valiant soldiers in defense of the honor and kingdom of your newly crowned queen, Her Royal Highness Danielle. Fight with honor, my Valkyries!

Drawing nearer

Ladies,

The season's end draws nearer, and there are still questions that need answered. This weekend's race will help in some of those decisions.

The top-7 for HHC must be settled. That will come Saturday. There are four girls on the bubble - you know who you are - you have your shot. Make the most of it!

We also need to try to close on Salem. What ever you do, know where they are at the beginning of the race and do whatever it takes to close on or pass them. Whatever it takes.

The top-7 runners by time this year are, in this order:

1. Carrie
2. Danielle
3. Alli
4. Madison
5. Bret
6. Kaitlyn
7. Chloe

That's your varsity for this meet. It's splitting hairs though, because the JV race is just as important. 

We'll practice three miles tomorrow, easy. We'll meet at the soccer field (normal area) at 8:30 AM Saturday. We race at 9:30. Be on time!

The next two days

Ladies,

It's late, so I'm going to keep this short.

The next two days will be easy. Very easy. Tomorrow we will run 4 miles. Friday will be 3 miles. It's time to start giving you more rest, not because the schedule says so, because your bodies do. Some of you are beginning to break down, so like it or not, we need to rest a bit.

That doesn't mean taper is starting. Far from it! We still have plenty of hard work yet. I'm just backing off you a bit. We've done quality two out of three days this week. We're just not going to get quite as many miles is all.

Be thinking about this race. Yes, there is a lot of stress. Handle it! There will be more stress at conference and Sectional, right? Stress is always part of high-level competition. Champions can handle it. You're champions. You can do this.

I will be posting the top-7 tomorrow, but right now, there should be no secret - the 7 fastest times this season will run.

Ted Fox Invite

Ladies,

The Ted Fox Invite draws nigh. This annual event has significance for a number of reasons.

1. It's our last home meet before Sectional.
2. Most of our Sectional competition will be there.
3. We almost always run well.
4. It's the final race before HHC; will determine top-7 runners for HHC.
5. Will be part of the decision-making process for top-7 for Sectional.

There is no getting around it... we're winding the season up quickly. I know I'm being tougher on injuries and pain, but that's the point... we're at the point where there is no time left. We have to figure out who can go and who can't. No time left for healing!

Two weeks from tonight is Northeast Dubois, the final regular season match, and the final meet for many of the runners. Did you realize that? The following Tuesday is Sectional. Did you realize that?

This means practice will change for a few of you. Mileage is going to get reduced, as well as the number of quality intervals. Things will still be sharp at times, but they won't last as long. Overall, things are going to get easier now.

Those going to Sectional, you have another week. I will keep top-7 and two more (as alternates). That plan could change though... I have 12 runners to work with, and there is a chance that our Sectional and Regional lineups could vary. It's a risky move, but it might be just the edge we need to get through Regional. More on that later.

For now, start turning your thoughts to racing hard this week. Close those gaps on Salem!