Updated link for the Moncure Panther Prowl…
I asked our crew what races they’re running or thinking about running. Here’s the list:
Praise God for a great season! 1st place for both boys and girls at the NCHEAC state meet. 3rd place for the boys at the Homeschool Nationals meet in Nashville, TN. You all demonstrated true grit, godly competitiveness, good teamwork, and the desire to support one another through the ups and downs of a cross country season. It was a true privilege for all the coaches to work with you guys—me, Josiah Ruhl, Elias Ruhl, and Dawn Ruhl. We hope to see all of you back next year!
We’re now into the season, and I appreciate the hard running you all are doing. Everyone’s times are improving, and we are developing well for the big meets at the end—states in October and nationals in November. Keep it up!
The running for the next week will be a bit dicey with Hurricane Florence barreling down. Do what you can.
Consider doing some “tempo runs,” runs which are just a bit below race-pace but still hard runs. For example, if you run a 5k at 7:30 per mile, run 3-5 miles at 7:50 or 8:00. Do a warmup beforehand and a cool-down afterwards. These are hard and you’ll be wiped when you’re done, but since you’re not going 100% you’ll recover quickly.
Another workout to consider is the “800 repeats” (800m or 1/2-mile) we’ve been doing. String 4-6 of these together with about 2 minutes of rest between. Here you want to be above race-pace since it’s such a short distance. If 7:30 is your race-pace, aim to do the 1/2-miles in 3:00 or less. If 10:00 is your mile in a race, aim for 4:30 or 4:00 for the 1/2 miles.
Maybe we’ll see you Monday night at Bond, but wait for updates on that. No telling what the weekend will be like!
And…hopefully we’ll be in Siler City on Tuesday for the scheduled meet!
Next practice is Saturday morning at Sugg.
We now have a Google Group we need you to sign up for: https://groups.google.com/d/forum/cfcc. Over the next little while we’ll phase out this email list and start using the one attached to the Google Group.
A couple meets have been added to our fall schedule: https://caryfire.wordpress.com/2018-schedule/ (new ones are Saturday, Aug 18 and Sat, Sep 29).
In the next week or so, we’ll begin our registration process for the season. This will mean every runner getting registered with USATF.ORG and getting their uniforms from the team store (purchased separately is a pair of solid black shorts). Like I said, details coming on all that.
This morning – Sugg Farm, 7:30am
Next few weeks:
Monday – Bond Park, 5:30pm
Thurs (Jul 12) – Lake Pine, 6:30pm
Sat (Jul 14) – Sugg, 7:30am
Mon (Jul 16) – cancelled (Bakers traveling)
Thurs (Jul 19) – Lake Pine, 6:30pm
Sat (Jul 21) – Sugg, 7:30am
Mon (Jul 23) – cancelled (Bakers traveling)
See you at the gate on Grigsby Ave in Holly Springs! Coach Josiah Ruhl will again be leading the practice. The 7:30am time slot will be the new start time for the Saturday runs. Helps get off the course before the heat of the day settles in.
Our coaches are all buys for the next week or so, so the next team practice will be Thurs, June 28th. We’ll assume it’s 6:30pm at Lake Pine unless that gets updated. Run on your own as you can, though. Good time to take advantage of early mornings!
Thursday will again be at Lake Pine at 6:30pm. Meet at the lot at 1808 Lake Pine Dr, Cary, NC 27511. This is the parking lot closest to Kroger at Lake Pine/64.
Saturday morning will be at Sugg Farm in Holly Springs at 8am. The park is at the end of Grigsby Ave in HS, but you should be able to find it by searching Google for “Sugg Farm” (near Bass Lake).
I’ll be out of town for these, but enjoy the good workouts! Everyone is doing well so far. Thank you for the good attitudes and willingness for a bit of pain for future gain.
Tomorrow morning’s run will be at Sugg Harm in Holly Springs. Meet near the entrance of the park at 8am. The park is at the end of Grigsby Ave in HS, but you should be able to find it by searching Google for “Sugg Farm” (near Bass Lake).
Josiah Ruhl is managing our Saturdays at Sugg. I’ll be at a pastors retreat. Enjoy!