cross country questions?

Question

I. we ran a dry run through our first meets' trail and i got a 19:41. and thats INCLUDING getting lost like three times...is that decent for a sophomore?

II. I'm really annoyed about how the start or xc races are. i know thats how it has to be, but i'm nervous i'm just gonna get cut off and stuff. is it like that? or is it better than it sounds?

Answer 1

If it's a traditional three mile course, a 19:41 would lead to a 6 minute and 47 second mile average. Which is pretty average. a 7 to 8 minute mile is fairly average, but it's the backend of the cross country practioner range, most of the average cross country runner practioners average 5:30 - 6:15 minute miles in the majority. That's the middle pack, you're up in the back pack of runners and the well conditioned runners run 4 to 5 minute miles and better. If you start a race and it's a weekend invitational and there are multiple schools there, there's a higher chance of you getting spiked if you tripped. Simply focus on not tripping in invitationals, especially at the beginning when everyone is trying to situate themselves in their order of running speed. They usually mark tree roots and such with a spray paint to make them more obvious, but it's still good to be mindful of them. You usually don't get spiked, which is the term for getting stepped on / kicked with a spiked running shoe, during the middle of the race, so I wouldn't much worry on that, as much as I would worry of tripping or twisting my ankle and the like. Know your courses before hand, and if you don't make sure you ask the coach to have someone help you go over it so you don't get lost during the race. It's important if you wish to win, Every second counts.

Answer 2

1. Depends on whether you were running 2 miles, 3 miles, or a 5k, plus the difficulty of the course. I know of courses that add over a minute to every guys time over 3 miles. Other courses are basically glorified tracks. The better indication is what place you got and the quality of the field. Also, more important is whether you were happy with your performance and what you are going to do to improve it (besides getting used to the flag system so you don't get lost).

2. I heart the start. I have been burned by the start, but it is still very exciting. If the large crowd makes you nervous, just start out slower. Wait for everyone else to line up, and pass people. The most important part of the start is to remember you are running your race, so don't get caught up in what everyone else does.

note: i've seen schools actually have their whole team wait 3 secs after the gun before starting. The theory being that you lose more then 3 secs by starting out too fast and getting jostled around. I don't buy it, but that theory is out there.

Answer 3

Since that is your first meet, 19:41 is a decent time. Towards the end of the season you will probably be a lot faster.

Yes, all XC races are frustrating in the beginning. The slow people won't get out of the way. But you don't have to be nice. Shove them or tell them to move. There are no referees in this sport.

Answer 4

I assume that is a 5 km time, female, college sophomore.
(if high school, you are smoking, if male, keep training) You will probably be sub 19 by the end of the season which is decent (top 2 thirds of most races). Considering how boring and lonely running can be at times, you should embrace the excitement of a mass start. Races are not won or lost in the first 100 metres so don't feel the need sprint for a "good position". Most courses are designed so that the runners don't need to be single file until at least 400m into the race.

Answer 5

Your time may not be bad for early in the season, plus you got lost three or more times. I trust you have now learned to familiarize yourself with map of the course. My team used to walk part of the course together before a meet. Race starts are tough, but again, familiarize yourself with the course. Typically the start is far more open, and there are places further back on the course which are more challenging for passing. Work on a strategy that succeeds for you. For example, my sister couldn't win a race in a sprint to save her life. However, she became very adept at moving through the field to the front and then establishing a lead on the pack. Being boxed in at the start isn't the end of your race, but getting held back in the middle and toward the end will get you every time. Stay on your feet above all things. Getting trampled just kills your time.

Answer 6

when I was a sophomore i ran 17:40