What is the right race strategy?

High School Running Distance

8 years ago 09/01/2015 11:21am EDT

I'm trying to be first for our jv team next meet. There are two others that slightly slower times in time trial, I cramped up in our first meet so am trying to get back on varsity. One of them goes out strong then tries not to die out and the other tries to come from behind. I am trying to decide which to follow, I have slightly better endurance then the guy who will try to lead but a weaker or equal kick then the guy who will try to come from behind. I am thinking about trying to follow the guy who will lead but staying far enough behind him that I will still have enough of a kick to pass him but will have gapped the other guy enough to have put enough distance in between so he can't catch up. Next meet is going to be a smaller meet with a weaker jv race. Any input would be greatly appreciated.

8 years ago 09/01/2015 2:30pm EDT

re: Varsity hopeful

The most important thing you said was "get back on varsity"

You need to get hydrated and get some more sleep so you don't cramp and are rested up so you can run a typical race for you. That will be enough to "get back on varsity"

In HS JV, one of your two competitors are likely to make some kind of mistake and take themselves out of the race and the other is likely to rip 30 seconds off his last time. We can't predict which one will do what, just like no one thought you were going to cramp up last race.

Even if the race is going to be just the three of you, you need to run your own race, pace well and work hard. Don't think you are Mo Farah and can plan for what might happen in a HS JV race like you would in a Diamond league race.

8 years ago 09/01/2015 3:01pm EDT

re: Varsity hopeful

Run your own race. Run for your best time, which typically means running at a fairly even effort. For most 3 mile high school races the best execution strategy is to have your first mile be barely faster than your average pace, try to keep your head in the game during the second mile, and then have a good final mile. Say you're running 18 flat. Most people get this by going 5:50, 6:10, and 6:00. Splits aren't even in cross country due to course terrain, but you get the idea. If you are capable of something like 18 flat and any of your miles are faster or slower than a deviation of something like 10 or 15 seconds then it means you went too hard or too easily.

By running their races you're making a big mistake. If you are more fit and ready on the day of, then you'll win or lose regardless. But by running their races you're pitting your generic fitness against their preferred and comfortable ways of racing. That's a handicap. Run your own race.

8 years ago 09/01/2015 3:27pm EDT

re: Varsity hopeful

8 years ago 09/01/2015 3:35pm EDT

re: Varsity hopeful

Won't you have to beat the times of at least 1 of your teammates in the varsity race in order to get back on the squad? Run for time, give your best effort and let the chips fall where they may.

8 years ago 09/01/2015 3:38pm EDT

re: Varsity hopeful

Start out slow and back off from there. Start with 300 kcal/hour and adjust as needed (due to effort, heat stress, etc.). Don't be afraid to change shoes and socks if your feet get wet.

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