Alexa runs to the competition. She can beat Emma Bates or win NXN but struggles when she's out on her own. I've seen it a couple times now.
Alexa runs to the competition. She can beat Emma Bates or win NXN but struggles when she's out on her own. I've seen it a couple times now.
uhbu wrote:
MIC ITW wrote:Based on her past results and physiological makeup. Unless she wants to put on 5 pounds of muscle, she will continually get better versus others as she moves up. The real money is in the marathon anyway, she's lucky.
5 lbs of muscle based on what? How did you arrive at that number? Why not just more speed training? She's not going to do any better at higher distances just by moving up. Dibaba is a sub 4 1500m runner.
5 lbs of muscle based upon her 800/1600/3200/5000 progression of times is what she needs to be competitive at the international level. Absolute speed is limited not just by speed training, but muscle mass as well. 5 pounds more muscle at a height of 5'5" would give her the capacity, based upon her progressions at those distances, to have the necessary mass to run sub 15:00 for 5K and sub 31:00 for 10K...eventually.
How I arrived at that number is beyond the scope of this thread, sorry.
Experienced observer wrote:
Alexa runs to the competition. She can beat Emma Bates or win NXN but struggles when she's out on her own. I've seen it a couple times now.
She certainly didn't struggle tonight. She merely went out hot, which loaded up the muscles with lactate, had to back off slightly, and continued on with her solo time trial to one of the fastest times ever run by a US HS girl. It was actually very impressive.
MIC ITW wrote:
Experienced observer wrote:Alexa runs to the competition. She can beat Emma Bates or win NXN but struggles when she's out on her own. I've seen it a couple times now.
She certainly didn't struggle tonight. She merely went out hot, which loaded up the muscles with lactate, had to back off slightly, and continued on with her solo time trial to one of the fastest times ever run by a US HS girl. It was actually very impressive.
You know lactate helps you run, not hurts you? This has been well established for a while now.
MIC ITW wrote:
Experienced observer wrote:Alexa runs to the competition. She can beat Emma Bates or win NXN but struggles when she's out on her own. I've seen it a couple times now.
She certainly didn't struggle tonight. She merely went out hot, which loaded up the muscles with lactate, had to back off slightly, and continued on with her solo time trial to one of the fastest times ever run by a US HS girl. It was actually very impressive.
Alexa Efraimson is very impressive and she's only a junior. Her race pace may have helped the girls running in 2nd, 3rd and 4th places because they were closing the gap in the second mile and that may have helped their final times. Real good race by the Alaska girl.
Results show how hard it is for a high school girl to run back to back 5 minute miles (actually 1600 meters) and break that 10:00 barrier. Not sure how many girls have done it overall, but I think it's only a few.
Track & Field News lists Aisling Cuffe as the outdoor 2 Mile record holder at 9:54.22, but says Kim Mortensen's 9:48.59 3200 meter mark is better since it converts to 9:52.01. So Efraimson's 9:55.92 is really good despite expectations arising from her 9:00 time at 3000 meters indoors. She can faster.
Good Girls Race wrote:
Track & Field News lists Aisling Cuffe as the outdoor 2 Mile record holder at 9:54.22, but says Kim Mortensen's 9:48.59 3200 meter mark is better since it converts to 9:52.01. So Efraimson's 9:55.92 is really good despite expectations arising from her 9:00 time at 3000 meters indoors. She can faster.
Mary Cain ran 9:38.68 indoors last year. Not sure if it's a high school recognized time but I'm sure this is what Efraimson is comparing herself to; she did just break Mary Cain's 3k record.
Dumasshitur wrote:
You know lactate helps you run, not hurts you? This has been well established for a while now.
It still is less efficient.
Did Cain get over that calf injury?
In on corporates wrote:
Dumasshitur wrote:You know lactate helps you run, not hurts you? This has been well established for a while now.
It still is less efficient.
As you run aerobically i.e. your blood can sufficiently supply oxygen to your muscles you don't produce lactic acid, but if your muscles require more oxygen than your blood is currently supplying you start to produce energy anaerobically. While anaerobic is less efficient than aerobic, you do produce lactic acid. Lactic acid is then used up to generate even more ATP. In addition, the lactic acid and excess CO2 lowers your pH which aids in oxygen dissociation from hemoglobin due to to the Bohr Effect thereby creating a negative feedback system in hopes of producing energy aerobically again.
Cranny ran US #2 in the 800 yesterday as well, 2:08.67, winning by 3 seconds at the biggest meet in CO outside of the championship events. Also looks like she ran the 400m leg in the sprint medley, which seems weird, but Niwot won that as well.
That 800m time is a 2:07.high at sealevel, which would be US #1, although it seems funny Efraimson and Cranny were running wayyy faster indoors (Cranny 2:06 US #1, Efraimson 9:00.61 USR).
Cranny is going to Stanford so it's safe to say you will never hear of her in College. Stanford is where great high school runners go to die. They get a top 2 class every year yet are garbage in Cross and Track every single year. I almost feel bad for her.
they call me flopro wrote:
Cranny is going to Stanford so it's safe to say you will never hear of her in College. Stanford is where great high school runners go to die. They get a top 2 class every year yet are garbage in Cross and Track every single year. I almost feel bad for her.
This makes me sad. I wish she had gone to CU and had Barringer has an example. But I understand the advantages of not doing so.
There were at least a few good Stanford female runners last year, I believe, and some male runners as well. McGorty and the Rosas have performed well. Weissenbach and Fedronic are both solid.
There were at least a few good Stanford female runners last year, I believe, and some male runners as well. McGorty and the Rosas have performed well. Weissenbach and Fedronic are both solid.
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Don't forget about sophomore Aisling Cuffe who has been doing quite well.
DedicatedRunner wrote:
There were at least a few good Stanford female runners last year, I believe, and some male runners as well. McGorty and the Rosas have performed well. Weissenbach and Fedronic are both solid.
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Don't forget about sophomore Aisling Cuffe who has been doing quite well.
Good point, and Kroeger was like a 6-time All-American. But that might have been with the old coach? I don't really have a good handle on Stanford's coaching situation.
LOL at attempts to give brownie points for 800m at altitude.
v6 wrote:
Cranny ran US #2 in the 800 yesterday as well, 2:08.67, winning by 3 seconds at the biggest meet in CO outside of the championship events. Also looks like she ran the 400m leg in the sprint medley, which seems weird, but Niwot won that as well.
That 800m time is a 2:07.high at sealevel, which would be US #1, although it seems funny Efraimson and Cranny were running wayyy faster indoors (Cranny 2:06 US #1, Efraimson 9:00.61 USR).
Both Anna Maxwell and Bethan Knights now have a faster 3200 time than Sarah Baxter.
Not to take anything away from Sarah, but I think Anna and Bethan deserve a little more appreciation.
1 Alexa Efraimson 11 Camas (Wa) 9:55.92
1:07.634 (1:07.634) 2:23.188 (1:15.555) 3:37.978 (1:14.790)
4:54.272 (1:16.294) 6:11.067 (1:16.796) 7:30.299 (1:19.232)
8:48.030 (1:17.732) 9:23.239 (35.209) 9:55.912 (32.674)
2 Allie Ostrander 11 Kenia (Ak) 10:03.66
1:09.574 (1:09.574) 2:25.879 (1:16.306) 3:43.797 (1:17.918)
5:01.966 (1:18.170) 6:17.690 (1:15.724) 7:34.525 (1:16.835)
8:50.765 (1:16.240) 9:28.098 (37.334) 10:03.654 (35.556)
3 Bethan Knights 12 Northwood /ss 10:04.05
1:08.944 (1:08.944) 2:26.002 (1:17.058) 3:43.562 (1:17.561)
5:01.558 (1:17.996) 6:16.776 (1:15.218) 7:34.220 (1:17.444)
8:50.458 (1:16.238) 9:27.915 (37.458) 10:04.044 (36.130)
4 Anna Maxwell 12 SanLorenzoVly/CC 10:04.81
1:08.852 (1:08.852) 2:25.850 (1:16.998) 3:43.545 (1:17.696)
5:01.623 (1:18.078) 6:17.045 (1:15.422) 7:34.310 (1:17.266)
8:50.080 (1:15.770) 9:26.222 (36.143) 10:04.802 (38.581)
5 Fiona O'Keeffe 10 Davis /sj 10:14.60
1:11.074 (1:11.074) 2:28.304 (1:17.231) 3:46.494 (1:18.190)
5:04.841 (1:18.348) 6:23.135 (1:18.294) 7:41.965 (1:18.830)
9:00.948 (1:18.983) 9:38.707 (37.759) 10:14.592 (35.886)
6 Lauren Gregory 9 Fort Collins(CO) 10:15.34
1:10.521 (1:10.521) 2:28.722 (1:18.202) 3:46.957 (1:18.235)
5:05.113 (1:18.156) 6:24.154 (1:19.042) 7:43.205 (1:19.051)
9:02.289 (1:19.084) 9:40.719 (38.431) 10:15.332 (34.613)
7 Makena Morley 11 Bigfork (Mt) 10:16.38
1:09.985 (1:09.985) 2:28.174 (1:18.189) 3:46.512 (1:18.339)
5:04.914 (1:18.402) 6:23.927 (1:19.013) 7:42.975 (1:19.048)
9:02.116 (1:19.141) 9:40.554 (38.439) 10:16.378 (35.825)
8 Hannah Long 11 Eureka (Mo) 10:20.65
1:10.268 (1:10.268) 2:28.578 (1:18.310) 3:46.755 (1:18.178)
5:05.214 (1:18.460) 6:24.179 (1:18.965) 7:44.811 (1:20.632)
9:05.023 (1:20.212) 9:43.745 (38.723) 10:20.649 (36.904)
9 Emma Abrahamson 12 La Costa Cnyn/SD 10:23.50
1:12.010 (1:12.010) 2:30.622 (1:18.612) 3:50.787 (1:20.166)
5:12.560 (1:21.774) 6:32.998 (1:20.438) 7:52.770 (1:19.772)
9:12.407 (1:19.638) 9:50.129 (37.722) 10:23.491 (33.363)
10 Sydney Badger 12 Centennial (Nv) 10:23.59
1:11.838 (1:11.838) 2:30.833 (1:18.996) 3:50.978 (1:20.145)
5:12.613 (1:21.636) 6:32.791 (1:20.178) 7:52.312 (1:19.522)
9:12.076 (1:19.764) 9:49.741 (37.665) 10:23.587 (33.847)
watchout wrote:
In on corporates wrote:That some girl from Alaska actually got 2nd.
Believe it or not, the reason (aside from any question of whether she can afford it) why she doesn't run any of the XC National meets is because she plays basketball...
Hopefully she'll actually run at NXN or FLN this fall.
Basketball? What is she, 4'10"? Also skipped out on last year's state track meet to play in the hs regional soccer tournament.
A Girl Like You wrote:
LOL at attempts to give brownie points for 800m at altitude.
v6 wrote:Cranny ran US #2 in the 800 yesterday as well, 2:08.67, winning by 3 seconds at the biggest meet in CO outside of the championship events. Also looks like she ran the 400m leg in the sprint medley, which seems weird, but Niwot won that as well.
That 800m time is a 2:07.high at sealevel, which would be US #1, although it seems funny Efraimson and Cranny were running wayyy faster indoors (Cranny 2:06 US #1, Efraimson 9:00.61 USR).
Well, the NCAA converts it. It's also easy to spot someone who hasn't raced an 800m both at altitude and at sealevel by how fervently people assert that altitude doesn't affect the 800. They're the same people that claim the conversions are all grossly exaggerated, that once you're acclimated it's basically the same regardless of distance, and on and on.
I've raced events in both and have my opinion, but I'll just go with the NCAA conversion. No need to get anecdotal.
Soccer head wrote:
watchout wrote:Believe it or not, the reason (aside from any question of whether she can afford it) why she doesn't run any of the XC National meets is because she plays basketball...
Hopefully she'll actually run at NXN or FLN this fall.
Basketball? What is she, 4'10"? Also skipped out on last year's state track meet to play in the hs regional soccer tournament.
Close enough: 5'0.
Not a lot of kids in Kenai... 524 students. Still surprising that she'd make their varsity team given how small she is, but it's her choice. Here's to hoping she'll see what heights she can reach in her best sport next year.