UIL State XC 6a Meet. Goals

High School Running Distance

3 years ago 11/20/2020 2:03pm EST

I'm an athlete running in the Texas state xc meet next week and I want to know what around times I should be running as well as how to prepare mentally for the race.

Here are some workouts I have done in the past two weeks:

4 mile cut down went (5:35, 5:25, 5:20, 5:20)

10 mile LR @ 5:48 average pace w/2x150m walk rest @ miles 4.5 and 7.5

1200m @ 3:33, jog 4 minutes, 2x600m (1:47,1:46,1:45) w/300m jog, jog 4 minutes, 800m in 2:21, at the end I decided to add in another 1200m and I did it in 3:38 this was after walking a lap or two and having a swig of water

2 miles in 10:55 (didn't push at all was suppose to be in 11:00), jog 2 minutes, 4x400m (67,65,65,62) w/200m jog

I also completed this workout 3 weeks ago:

mile in 4:41, jog 400m, 2xkm (2:58,2:56) w/ 800m jog in between the two, 2x400m (65,65) w/3ish minutes rest

I'm asking this because I am going in blind as though I underperformed at region for whatever reason.

Also any tips on how to prepare mentally for a big meet like this will be helpful along with what to do in the days leading up to my race. Thank you very much to whoever responds!!

3 years ago 11/20/2020 2:04pm EST

re: pablomozart

3 years ago 11/20/2020 2:09pm EST

re: pablomozart

pablomozart wrote:
Also any tips on how to prepare mentally for a big meet like this will be helpful along with what to do in the days leading up to my race. Thank you very much to whoever responds!!

Treat the race just like any other race or hard workout. Business as usual. You are going to do what you always do. Don't think too hard about it. Visualizing what you are wanting/going to do is a good thing but don't obsess over it. It is just another meet. Go do your thing.

3 years ago 11/20/2020 3:11pm EST

re: pablomozart

Can't do anything until the starter says go in any race, and nothing you think or do before will make much difference...just take off with the start.

Warm up well...you'll run faster for the same amount of effort when warmed up, as you've experienced in your workouts.

I always thought it best to run faster than normal the first half-mile of the race, and slow a bit the 2nd half mile on the way to the mile. Usually, my mile time is better than expected if I follow this strategy. If I also keep a good pace through 2 miles, then usually very few people pass in the last 2 miles because they are too tired.

In other words, not many changes in a race from mile 2 to 3. Of course, I was usually closer to the leaders than to the crowd of runners, but not much passing happened in the crowd either.

3 years ago 11/21/2020 10:26pm EST

re: pablomozart

Expect the race to go out pretty fast, but do not get suckered into it. This is the fastest meet of the season, expect the competition to be blazing to go. That first mile will be pretty fast.

Come in with proper expectations. You know what you have been running in practice. Be smart and don't burn out.

Expect pretty good weather to run a fast/true 5K time, but don't expect a minute PR.

Good luck

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