This week will mark the start of a new phase in our training for the season. We have been doing a lot of volume since June with the addition of a few tempo workouts each week during the month of August. Although we will continue to incorporate at least one tempo effort a week, starting in September we will begin to include some race pace specific workouts. This is to help you handle the demands of a competitive 5K and to make you faster. The running we have done over the last 3 months should have us prepared for this type of work.
How do I Make Varsity?
This week we have 2 meets on the schedule, the Joe Davis Classic and the University of New Mexico Lobo Invitational. At both meets we will be entering a varsity team. If running in a varsity meet this season is something that interest you then it is important to understand what the coaches look for in athletes in-order to move up. Race performances from one week to the next are important, but not the only thing we consider when creating our varsity line-ups. The coaching staff also looks at practice effort, attendance, sportsmanship, your ability to be coached, Saturday practice appearances, desire to improve, and level of maturity to in-order to handle varsity competition.
This season, there will be 5 more meets where we are allowed to run additional athletes at the varsity level or may be sitting our top 7 boys and girls to rest. This will open up several chances during the season for people to step-up and compete in varsity races.
Here is a great article for anyone who is interested in trying to make a varsity meet this year, or anyone who simply wants to improve to get the most out of their ability
10 Tips for Making Varsity XC (Article from Running Times)
Joe Davis Invitational
When: Thursday, September 4th
Where: Monument Valley Park, Colorado Springs (map)
Schedule and Line-ups:
Athletes are out of class at 1:15 on Thursday. 2 busses will be leaving for Colorado Springs at 1:30. Athletes are welcome to ride home with their parents after the meet, however, there will be a return bus. Athletes may not ride home with other families unless your parents have talked to Coach Dalby or Selle.
Course Map: North Monument Valley 5K Map (pdf)
Meet Site: http://co.milesplit.com/meets/171567-joe-davis-classic#.VAOtXRbalUQ
Awards: Custom engraved plaques will be given to the top 3 individuals in the varsity race. Ribbons will be given to the top 10 finishers in the Open Races as they enter the chute. Trophies will be given to the top 2 teams in each varsity race.
University of New Mexico LoBo Invitational
When: Leaving Friday, Sept 5th at 8 a.m. and returning Saturday evening around 7 p.m.
Where: Albuquerque, New Mexico
Cost of Trip: Athletes should bring money for lunch on Friday and Saturday along with dinner money for Saturday on the way home. The coaching staff and athletic department is taking care of hotels, meet entries, and dinner on Friday night for athletes. Dinner will also be covered for parent chaperones on Friday night.
Schedule and Line-ups:
Meet Info: https://admin.xosn.com/pdf9/2762999.pdf?
Meet Site: http://nm.milesplit.com/meets/178543-unm-lobo-cross-country-invitational#.VAOyThbalUR
Course Map: https://admin.xosn.com/pdf9/2762617.pdf?
College Race:
In addition to the HS races there will also be a mens and women's collegiate race at the Lobo Invite. The University of New Mexico is one of the premier NCAA Division 1 programs in the country and we will plan on staying to watch them race after the varsity HS races.
Hotel: Holiday Inn Express
2500 Menaul Bolevard NE
Albuquerque, NM 87107
1-505-881-0544
Nutrition, Sleep and Hydration for Distance Runners
I have received a lot of questions recently about sleep, hydration and nutrition for our athletes. Here is a link to a document I created a few years ago to help you out.
Nutrition, Sleep and Hydration for Distance Runners (pdf)
I also recommend the following book:
The Feed Zone: Fast and Flavorful Food for Endurance Athletes (Amazon.com)
"Going the Extra Mile"
For those athletes that are "Going the Extra Mile right now here is what I suggest for the week:
Option #1: Wake up early before school 1 day this week and get in an extra 30 to 35 minute easy run to start your day.
Option #2: Run an easy 30 to 60 minutes this Sunday on your own or with a teammate.
Future MVHS XC Invitational
For those parents that said they were willing to help out with hosting a meet next year I have not forgotten about you. I am waiting until the end of the XC season to start working on the meet as things right now are a little hectic.
Schedule for September 1st-7th
Mon-MVHS 6 p.m. (Vista 500)
Tue-MVHS 3:10 p.m.
Wed-MVHS 3:10 p.m.
Team Dinner at Sarah Parkers after practice
Thur-Joe Davis Classic, Monument Valley Park
Varsity practice at 3:10 (site TBD)
Fri-MVHS 3:10
Varsity traveling to New Mexico
Sat-MVHS 7 a.m. (Race pace workout)
University of NM Lobo Invite
Sun-30-60 minutes on your own, or rest
Team Dinner
When: Wednesday, Sept 3rd after practice
Where: Sarah Parker's House
What to Bring:
How do I Make Varsity?
This week we have 2 meets on the schedule, the Joe Davis Classic and the University of New Mexico Lobo Invitational. At both meets we will be entering a varsity team. If running in a varsity meet this season is something that interest you then it is important to understand what the coaches look for in athletes in-order to move up. Race performances from one week to the next are important, but not the only thing we consider when creating our varsity line-ups. The coaching staff also looks at practice effort, attendance, sportsmanship, your ability to be coached, Saturday practice appearances, desire to improve, and level of maturity to in-order to handle varsity competition.
This season, there will be 5 more meets where we are allowed to run additional athletes at the varsity level or may be sitting our top 7 boys and girls to rest. This will open up several chances during the season for people to step-up and compete in varsity races.
Here is a great article for anyone who is interested in trying to make a varsity meet this year, or anyone who simply wants to improve to get the most out of their ability
10 Tips for Making Varsity XC (Article from Running Times)
Joe Davis Invitational
When: Thursday, September 4th
Where: Monument Valley Park, Colorado Springs (map)
Schedule and Line-ups:
- Varsity Boys 4:00 p.m. (run up to 7, score 5) J.Romine, Mackay, Lovejoy, Fu, Burgoyne, Hart, N.Romine (warm-up leader)
- Varsity Girls 4:30 p.m. (run up to 7, score 5) Soares, Suntken, Nats, Hendren, M.Fitzsimmons, Bauer, Smetanka (warm-up leader)
- Open Boys 5:10 p.m. (all remaining runners not going to New Mexico) Warm-up Leader: Jessica Harris
- Open Girls 5:40 p.m. (all remaining runners not going to New Mexico) Warm-up Leader: Weaver
- Awards 6:15 p.m. (team meeting after)
Athletes are out of class at 1:15 on Thursday. 2 busses will be leaving for Colorado Springs at 1:30. Athletes are welcome to ride home with their parents after the meet, however, there will be a return bus. Athletes may not ride home with other families unless your parents have talked to Coach Dalby or Selle.
Course Map: North Monument Valley 5K Map (pdf)
Meet Site: http://co.milesplit.com/meets/171567-joe-davis-classic#.VAOtXRbalUQ
Awards: Custom engraved plaques will be given to the top 3 individuals in the varsity race. Ribbons will be given to the top 10 finishers in the Open Races as they enter the chute. Trophies will be given to the top 2 teams in each varsity race.
University of New Mexico LoBo Invitational
When: Leaving Friday, Sept 5th at 8 a.m. and returning Saturday evening around 7 p.m.
Where: Albuquerque, New Mexico
Cost of Trip: Athletes should bring money for lunch on Friday and Saturday along with dinner money for Saturday on the way home. The coaching staff and athletic department is taking care of hotels, meet entries, and dinner on Friday night for athletes. Dinner will also be covered for parent chaperones on Friday night.
Schedule and Line-ups:
- 8:45 Varsity Boys: Matzke, Smith, Hellier, Grover, O'Sullivan, Currie, Spieker
- 9:30 Varsity Girls: Fitzsimmons, Chipman, Walton, Goodrum, Haberkorn, Parker, Easton
- 1:00 Awards
Meet Info: https://admin.xosn.com/pdf9/2762999.pdf?
Meet Site: http://nm.milesplit.com/meets/178543-unm-lobo-cross-country-invitational#.VAOyThbalUR
Course Map: https://admin.xosn.com/pdf9/2762617.pdf?
College Race:
In addition to the HS races there will also be a mens and women's collegiate race at the Lobo Invite. The University of New Mexico is one of the premier NCAA Division 1 programs in the country and we will plan on staying to watch them race after the varsity HS races.
Hotel: Holiday Inn Express
2500 Menaul Bolevard NE
Albuquerque, NM 87107
1-505-881-0544
Nutrition, Sleep and Hydration for Distance Runners
I have received a lot of questions recently about sleep, hydration and nutrition for our athletes. Here is a link to a document I created a few years ago to help you out.
Nutrition, Sleep and Hydration for Distance Runners (pdf)
I also recommend the following book:
The Feed Zone: Fast and Flavorful Food for Endurance Athletes (Amazon.com)
"Going the Extra Mile"
For those athletes that are "Going the Extra Mile right now here is what I suggest for the week:
Option #1: Wake up early before school 1 day this week and get in an extra 30 to 35 minute easy run to start your day.
Option #2: Run an easy 30 to 60 minutes this Sunday on your own or with a teammate.
Future MVHS XC Invitational
For those parents that said they were willing to help out with hosting a meet next year I have not forgotten about you. I am waiting until the end of the XC season to start working on the meet as things right now are a little hectic.
Schedule for September 1st-7th
Mon-MVHS 6 p.m. (Vista 500)
Tue-MVHS 3:10 p.m.
Wed-MVHS 3:10 p.m.
Team Dinner at Sarah Parkers after practice
Thur-Joe Davis Classic, Monument Valley Park
Varsity practice at 3:10 (site TBD)
Fri-MVHS 3:10
Varsity traveling to New Mexico
Sat-MVHS 7 a.m. (Race pace workout)
University of NM Lobo Invite
Sun-30-60 minutes on your own, or rest
Team Dinner
When: Wednesday, Sept 3rd after practice
Where: Sarah Parker's House
What to Bring:
- Frosh: Desserts & Water
- Soph: Fruits or Salads
- Juniors: Pasta dishes
- Seniors: Main (protein)
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