We’re now into the season, and I appreciate the hard running you all are doing. Everyone’s times are improving, and we are developing well for the big meets at the end—states in October and nationals in November. Keep it up!
The running for the next week will be a bit dicey with Hurricane Florence barreling down. Do what you can.
Consider doing some “tempo runs,” runs which are just a bit below race-pace but still hard runs. For example, if you run a 5k at 7:30 per mile, run 3-5 miles at 7:50 or 8:00. Do a warmup beforehand and a cool-down afterwards. These are hard and you’ll be wiped when you’re done, but since you’re not going 100% you’ll recover quickly.
Another workout to consider is the “800 repeats” (800m or 1/2-mile) we’ve been doing. String 4-6 of these together with about 2 minutes of rest between. Here you want to be above race-pace since it’s such a short distance. If 7:30 is your race-pace, aim to do the 1/2-miles in 3:00 or less. If 10:00 is your mile in a race, aim for 4:30 or 4:00 for the 1/2 miles.
Maybe we’ll see you Monday night at Bond, but wait for updates on that. No telling what the weekend will be like!
And…hopefully we’ll be in Siler City on Tuesday for the scheduled meet!
Next practice is Saturday morning at Sugg.
We now have a Google Group we need you to sign up for: https://groups.google.com/d/forum/cfcc. Over the next little while we’ll phase out this email list and start using the one attached to the Google Group.
A couple meets have been added to our fall schedule: https://caryfire.wordpress.com/2018-schedule/ (new ones are Saturday, Aug 18 and Sat, Sep 29).
In the next week or so, we’ll begin our registration process for the season. This will mean every runner getting registered with USATF.ORG and getting their uniforms from the team store (purchased separately is a pair of solid black shorts). Like I said, details coming on all that.
This morning – Sugg Farm, 7:30am
Next few weeks:
Monday – Bond Park, 5:30pm
Thurs (Jul 12) – Lake Pine, 6:30pm
Sat (Jul 14) – Sugg, 7:30am
Mon (Jul 16) – cancelled (Bakers traveling)
Thurs (Jul 19) – Lake Pine, 6:30pm
Sat (Jul 21) – Sugg, 7:30am
Mon (Jul 23) – cancelled (Bakers traveling)
See you at the gate on Grigsby Ave in Holly Springs! Coach Josiah Ruhl will again be leading the practice. The 7:30am time slot will be the new start time for the Saturday runs. Helps get off the course before the heat of the day settles in.
Our coaches are all buys for the next week or so, so the next team practice will be Thurs, June 28th. We’ll assume it’s 6:30pm at Lake Pine unless that gets updated. Run on your own as you can, though. Good time to take advantage of early mornings!
Thursday will again be at Lake Pine at 6:30pm. Meet at the lot at 1808 Lake Pine Dr, Cary, NC 27511. This is the parking lot closest to Kroger at Lake Pine/64.
Saturday morning will be at Sugg Farm in Holly Springs at 8am. The park is at the end of Grigsby Ave in HS, but you should be able to find it by searching Google for “Sugg Farm” (near Bass Lake).
I’ll be out of town for these, but enjoy the good workouts! Everyone is doing well so far. Thank you for the good attitudes and willingness for a bit of pain for future gain.
Tomorrow morning’s run will be at Sugg Harm in Holly Springs. Meet near the entrance of the park at 8am. The park is at the end of Grigsby Ave in HS, but you should be able to find it by searching Google for “Sugg Farm” (near Bass Lake).
Josiah Ruhl is managing our Saturdays at Sugg. I’ll be at a pastors retreat. Enjoy!
Thursday’s practice will be at Lake Pine in Cary. Meet at the lot at 1808 Lake Pine Dr, Cary, NC 27511. This is one closest to Kroger at Lake Pine/64.
It’s a 2-mile loop around the lake with the quarter-miles clearly marked. About 1.5 miles of it is flat with a bit of rolling hills on one stretch.
Dawn Ruhl will be organizing the practice.
Right now they are predicting pretty decent weather (high 81, no rain).
See you then!
Hello! Spring is racing by, and June is just around the corner. I wanted to let you know that our first summer training run will be Monday, June 4th, 5:30pm @ Bond Park. We’ll meet near the kiosk in the main field below the gym and next to the lake.
By Monday the 4th, try and get yourself to where you can do 2-3 miles comfortably. We’ll adjust workouts to your typical running distances (and weekly mileage), likely having 2-3 training groups.
The plan now is to do Monday late afternoon (5:30-6:30), Sat mornings at Sugg Farm (8am), and one other weekday late afternoon TBD. We’re also likely going to stick with this schedule through the entire season. We’ll continue to pick up the miles and pace as the season goes but won’t add another team practice. Of course, running an extra day or even two can be extremely helpful for you (even if it’s only 2-3 miles on your own). But for efficiency’s sake, we’ll stick to this practice schedule.
First meets will come sometime in August, but not sure of details yet. However, three meets to have down:
- NCHEAC state meet is Friday, Oct 12th. Boys at 4, girls at 5. You’ll notice on the meet website that Cary Fire is listed as the 2017 boys champion team. That’s back-to-back championships for the boys.
- The Saucony We’ve Got Class race is Saturday, Sep 22nd, first race (Fr/So boys) at 9am, last one (Fr/So girls) at 11:55am. Likely another hot run! This is a huge meet with close to two-dozen public schools and an annual test for all of us. Always a blast!
- One race we’re considering is a night-time Sep 1st run in Fayetteville, the Jungle Run. Not sure yet on that one. It’s a larger invitational, though, and run at night–first race 7:40pm, last at 9:40pm. We’ll get back to you.
We’ll get some dual- and triple-meets in there as well, probably several homeschool meets to build up the area cross country teams and also some private and public school meets.
For now, get some good runs in, and we’ll see you on Monday, June 4th!
And as we run, let’s remember the ultimate race we’re a part of:
Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God. 3 Consider him who endured from sinners such hostility against himself, so that you may not grow weary or fainthearted. (Hebrews 12:1-3)