Coach Jeremy's Notes to the Team
Athletes, Parents, and Coaches,
What a great kickoff to the official racing season! I’m sure you saw; we have some competition out there which is great! Every race was huge and there was a ton of excitement as there were close to 1000 athletes! I want to reiterate as well: most of the top 5 in every race are national All-Americans. We are fortunate to race with the elite in the Nation every single week. This should keep us all working hard for more improvement!
That is the name of the game which poses the question, how do we keep improving? There’s a simple answer: workout by workout, race by race, and season by season! Newbies, keep working and realize with determination you can reach the top levels. Seasoned pro’s keep working and don’t become complacent… those newbies want it bad, don’t give up your spot! I heard some of the athletes quoting Karate Kid at the meet: No Retreat, No Surrender!!! Boom!
I have 2 topics for this week to focus on your improvement:
1. Be ready to race
2. When I think of being ready to race it starts with preparing with a good breakfast. Oatmeal, apple, banana, PB&J, protein shake… I’d stay away from Milk unless you’ve tested that out.
3. Then you show up and you have to remove any doubt in yourself. You are going to race as hard as your mind tells you to race! If you point out the challenges (it’s hot, I’m tired, I don’t like this course, I’m scared..), you are letting your mind tell your body it isn’t going to give your all. Don’t do that!!!
4. Quit letting yourself tell yourself YOU CAN’T!!! Only you can pull out the best in yourself every day. Coaches will encourage, parents will encourage, but… you gotta make the decision to push and give it your all!
5. So… BE EXCELLENT AND DON’T BRING ANYTHING LESS THAN YOUR BEST TO EACH PRACTICE AND THE RACES!!
6. Give it your all… ALL the way to the finish line
7. The best feeling after a race is the satisfaction you gave it your all. Whether you lose or win or PR or don’t PR, you gave every ounce of mental and physical energy.
8. Remember this feeling when you are in the middle of the race, towards the end, and especially when you see the finish line!
i. Don’t EVER think you can rest during the race if you want to be EXCELLENT!! You rest 8-10 hours a night to recover from your AMAZING practices and races!
Ok, so what’s in store for this week:
1. We are preparing for the Invitational at Central Park this Saturday. Boom, HOME COURSE!!! It’ll be warm and sunny this week so bring lots of fluid including an electrolyte drink. Eat a solid breakfast. And remember, everyone races the same conditions, but everyone doesn’t prepare the same way. So be prepared!
2. The invitational is a fun meet because there will be team trophies to earn! And… amazing competition! It’ll be larger than last week, we could exceed 2000 runners! To put that into perspective, nationals is only about 3500-4000 runners!!
3. We will continue pushing the workouts and developing speed and strength as we are just beginning this racing season. Tonight, the older kids will get to run the power lines that are just down the path from fountain of youth. Tuesday night we ALL get to run on the top of the mountain to the Water Tower! Thursday night we’ll run the course at race pace, broken up into 2 or 3 segments.
4. We will also be adding some strides at the end of the long run. This will help with the kicking speed at the end of the race.
5. Talking about the kick. While some certainly have more raw speed than others, remember, the kick in cross-country is normally a battle of will! Who wants to give more. The key word is battle, so prepare at the end of the race to BATTLE!!
That’s it for now, let’s get after it tonight and this week!