Hey. cross country/mile times?

Question

1) So my mile time is 5:26..best sophmore time at our school I think. I wanna drop it to like 5:00 or 5:05 would it be possible for this to be done around the time school gets out next summer?

2) Cross country racing questions.
I. best place to pass someone
II. best way to start the race (get in front? follow the leader? sandbag it?)
III. whats the best way to race it? (e.g. gradually speed up, get extremely far ahead and then take it easy, blow everyone away at the end?)

Answer 1

1. Very possible. Train hard in XC, do winter running and track. Junior year is a year that a lot of people improve a lot, as they get used to their bodies. Talk to your XC and track coaches about your goals, they will be able to help you more.

2.I. A 3 mile race will offer many times to pass. Generally, i would say pass someone as necessary. Run your race, if they get in your way just pass them. That said, a decent stretegy is to wait for a blind spot in the course (like a turn with trees). Pass them right before it and do a slight fartlik. When they come around the blind, you'll have put on some distance without them knowing. It makes it hard for them to come back on you.
II. Start the race as you are comfortable. Unless you are planning to win the race, you probably don't want to start in first. I tend to start a little bit behind where i finish, as i rather pass then be passed and i feel that as a general rule, others go out to fast.
III. A constant pace is generally the best idea. That will help you run the best time. I'd rather race my best time and let the place fall as it does.

In a 3 mile XC race, it is generally best to race YOUR race and run your best time. Don't worry about the compitition, focus on the clock and you'll do better.

Answer 2

1. I think that you've set a reasonable goal for yourself to drop your time by next summer. Work hard on your speed workouts and you should be able to do it!
2. Personally, I prefer to pass people on their left. If you are a good uphill runner, this is a great place to pass as a lot of people die going uphill. Also, if you notice opponents holding back (putting on the brakes so to speak,) on the downhills, this is another good place to pass. I pass others whenever they seem to be slowing down. If they are running pretty strong, I stay close and then fly by them at the end of the race as I have a really fast kick.
Your coach will have suggestions as to which runners to go out with by the stats. Sometimes the leader will go out too fast and then die and you may die with them, so it is important to listen to your coach and to older runners who may be familiar with opponents performances. If it is windy, your will want to draft off of another runner.
You probably aren't going to run any two races exactly the same. Try running the first mile conservatively. If you feel strong, pick up the pace. Instead of just trying to win, try to go for a P.R. in every race. You will figure out ahead of time how fast you have to run each mile.
Have a great cross-country season and have fun!

Answer 3

At beginning of my season, i ran like 6:05, 6:10. By end of season, i ran a 5:24. It's definitely possible, my friend lowered his by a minute to around 4:50. Just work hard every day.

Races, i like to pass everyone around the middle, and i gradually speed up. Probly get an answer from someone else on this part tho.

Answer 4

Cross country answers:
i - a lot depends on the course, and who you are passing. Early in the race there is a lot of jockying for positions, and lots of passing. Just run your pace and if you need to pass just do it. In the last half, you will be up against people running near your own pace, so you want good solid passes that leave them behind not wanting to keep up. Inside of blind turns is good, I like passing on uphills as its a huge psych out.
ii- depends on the course and your opponents. If you know you have a better pace than your opponents, head to the front and stay there. If you know you have a better kick, you may do better by hanging behind the leader and out sprinting him at the end.
iii- same as nuber 2. know the course, know your opponents. in general, your best time will come if you run the hardest pace you can keep up for the whole course, and sprint the final quarter mile. if that puts you way out front, good for you. But dont hurt yourself by trying to run a harder pace than you can to keep up with someone, and end up burning out. Some teams actually send out people early with very fast paces just to burn out the other teams runners. (we called them rabbits - dont chase the rabbits!)

Answer 5

my mile time is 5:15, and yea you can do it, its just how driven are you? the best way to pass someone of it is CC is getting even with them and try to sneak on the inside of a turn when they start to get lazy. well for me it depends how big the race is, on how i come at it strategically. I try to have a fast 1/2 mile then relax and just make adjustments from there.