MHS Cross Country Menomonie Relays Girls Comment Sheet But I keep cruising, can t stop won t stop moving

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1 MHS Cross Country Menomonie Relays Girls Comment Sheet But I keep cruising, can t stop won t stop moving Our home course is really tough. There was a time, about 15 years ago, when we had the runners go up the big hill twice. Can you imagine that? Running up pipeline twice? That was a really tough course. We changed it, and added loops around the field that now has the track. When the track was built we took those loops out and added a big loop around back behind the starting line (by my house). This year I added the loop around the drainage pond. This added some distance, so we didn t have to finish after a sharp turn going around the softball fields (like last year). I think our current version of the MHS home course is the best, but I also think it is the most difficult course most of you have run on, outside of State and Griak, in your high school career. First, the woodchips at Knob Hill were very spongy. You may have felt a little slow going through that part of the course. More specifically, it might have been tough to keep your legs moving through that part of the course you sink in and it takes quite a bit of effort to get those legs up and moving. The second thing that made our course really hard this year was all of the sand at the bottom of the hills. You came down the big hill fast, then hit sand. The footing was rough in those spots and it was very slippery. 300m later, when you hit the bottom of pipeline, there was plenty of sand there as well. It slowed you down a bit. It was slippery and hard to get footing. That sand slowed you down significantly. The third thing that made the course slower was that loop around the retention pond. Adding that loop added an uphill climb a climb you didn t have to navigate last year (when you were running a loop around the freshmen football field on flat ground). That hill might not seem like much, but it isn t flat ground, and it makes the course more challenging. Also, the course was accurate. Well, it was actually about 5 meters short (4995 ½ meters long). Last year the course was The year before it was 4927 (very short), but we were dealing with construction equipment at the high school during the referendum rebuild and we couldn t use some parts of the course. This year, though, the course was pretty close to 5k. So your times should have been a quite a bit slower compared to years past. What does all of this mean? With such a tough course you have to ignore times and go by how you felt. Did you feel good? Did the race seem fast? Were you capable of moving at the top of the hill? Were you in a better position than you were at Husky? Did you move-up? Did you pass people? Did you work with your teammates? In most cases, despite the slowish times, I saw a team that made some HUGE improvements over the past two weeks. I saw a team that was a bit shocked by that uphill, but was able to respond to the difficult conditions quite well. I saw a team that has tremendous potential, and it is just starting to realize that potential. By the way, quite a bit goes into hosting a huge home meet. Parents man the concessions stand, volunteer teachers help with crowd control and the finish chute, some parents even help groom the course, like Paul Schwartz who spent his morning raking. Us coaches are crazy trying to get everything ready, so we rely on the assistant coaches and team captains to keep things sane at practice. Thanks to everyone who helped, and thanks to you runners for being flexible. Now, on to the races.

2 8,7,6 race was interesting. Madee s breathing flared-up again after the 2k. Izzy ran with Clara through 2k, then was able to move up with Madee by the finish. Izzy went out slow, and moved up evenly throughout the race. Madee, on the other hand, hit 4:00 for the first K, then ran into breathing trouble. I can t imagine how tough it was to move off the top of the hill, but she gutted it out. Izzy, meanwhile, just kept moving up. They converged at about the 4900m mark, and Izzy was able to get ahead of Madee at the finish. Clara went out hard, just ahead of Izzy, but the hill got the best of her as well. This group is a challenge. The group was very anty, and not very geesy. We ll have to figure out a way to get you ladies running shoulder-to-shoulder for a little more of the race over the next few weeks. I m not sure how to do it, but having Annie back might help on Tuesday. That gives us some nice options. Specific to Clara and Izzy, How hard was it to stick together? How hard was it to maintain your groups through the hill? It s one thing we have to work on over the next few weeks. Still, on this course, on this day, it was much better to take the first 2k easy and finish strong. Izzy did just that. By the way, Izzy ran 24:32 at MHS last year, and finished the season with a 21:53. This year she ran 23:33 at MHS. Nice. By the way, last year this course was about 1:20 slower than Old Abe at the end of the season. Tyra ran 20:48 last year, and she ran 19:20 at Old Abe. Kaylynn ran 20:58 here last year, and she ran 19:47 at Old Abe. Emily was 21:17, and she ran 20:00. I think this year s course was even more difficult than last year, so I wouldn t be surprised to see our times more like 90 or 100 seconds faster at Old Abe. The fast times will come. If you look at the picture to the right, that s me telling the girls this exact thing the fast times will come as we continue to get into race shape. Moving on, the 5, 4, 3 race was our pack versus the pack of EC Memorial and the #3 runner from New Richmond. Oh, and the Hudson pack was there as well, but about 20 seconds ahead of our ladies. Tyra and Kaylynn looked awfully relaxed through the 2k, but Kaylynn was in distress coming off of the hill. Tyra looked great finishing, and she said she felt great. She ran about the same time she ran at this meet last year (when the course was easier and shorter). The girls that were ahead of her (Hudson s three and Moll from St. Croix Central) are within reach, as is New Richmond s #1. We ll see them again on Tuesday. As for Kaylynn, after an amazing week of workouts and practice she just isn t quite in race shape just yet. It will come. Be patient. It was a great effort. Then there is Mackenzie Flug. She didn t go with Tyra and Kaylynn, as they were fast on the first K (they were about 3:44). Mackenzie sat back and waited, hitting 3:53. She moved up nicely throughout the race, passing girls that had gone out too fast, but she maintained that 10 second gap with Tyra and Kaylynn through the 3200m. Still, it was a nice race with some nice moves, even if the hill was difficult. Every race is a lesson. Every workout is a lesson. Every run is a lesson. Mackenzie has learned so much on her long runs, and that is where she is most comfortable. She s now learning lessons in her workouts, which have improved significantly over the past four weeks. So she s getting there. Last year it was so easy to run with Tayia shoulder to shoulder. This year it s going to take some time to run with Kaylynn. Just some time, and some lessons. She was about 40 seconds faster than she was at this course last year, and it was a harder course this year. Can she shave 40 seconds off of her 2016 PR? More? Absolutely!

3 MHS INVITE - Scoring HUDSON = 19 pts (20:01 ave) 1, 3, 4, 5, 6, 11, 17 MENOMONIE = 82 (21:15 ave) 8, 9, 13, 19, 33, 51, 52 NEW RICHMOND = 112 (21:30 ave) 7, 14, 24, 31, 36, 37, 38 ST. CROIX CENTRAL = 123 (21:34 ave) 2, 15, 30, 32, 44, 48, 49 EC MEMORIAL = 137 (21:47 ave) 16, 26, 27, 29, 39, 40, 41 Taking a look at this meet in a conventional way, you can see that Hudson is amazing. They are having a wonderful start to their season. Are they unbeatable? No one is unbeatable, but they sure look solid right now. So does Onalaska, who had a huge day at Luther College (freshmen triplets. Can you believe that? Freshmen triplets. That s what I always say what if a team get s triplets and they are all fast. That s karma for you). We run our races and let the rest sort itself out. In 2009 we had a wonderful girls team. We won all sorts of meets, got a Griak trophy, and we went into Old Abe and crushed everybody. All of our opponents thought we were headed to a BRC title and a trip to state. Then four of our top six got swine flu (and our #3 got mono). We didn t do very well at BRC or sectionals that year, despite our regular season dominance. My point is that it s still awfully early. We need to keep improving and taking care of ourselves and working hard. Everything else will fall into place as it does. Then there was the #1 and #2 race. Grace and Emily. Emily had an outstanding week of practice. She s become a workout machine! 21:01 on our course with our hill this time of year is an excellent performance and an excellent time. It s faster than she ran last year on this course. Grace ran 20:52, which is quite a bit faster than she ran last year as well. Emily was 2 nd in the #2 race, which was pretty cool, and Grace was the 4 th place #1 runner. That was pretty cool as well. With no Hagstorm (ECM) to go after, there were the NR ladies and the Chi-Hi frosh. They were the girls that Emily and Grace were looking to catch after the hill. Grace caught all of them except NR s #1, a fine runner named Kayla Haris. Emily got ahead of NRs #2 by quite a bit and was just a few seconds behind the Chi-Hi frosh. We re making progress on these match-ups. We ll have another shot at them on Tuesday at Rice Lake. Watch for those match-ups, ladies!

4 In the JV race, Holly looked great. Her head was up, shoulders back, she had a great rhythm and she passed 14 people (I counted her position at the 1k). That s a nice race. The time isn t important at all just the race and the confidence. On a tough course like that, running up that huge hill took a ton of effort. Holly handled it extremely well. Her shoe came untied early in the race within the first 100m or so. She just kept running. Look at that awesome picture to the left. She looks tough, solid, a great cadence, she s coming off of the top of the hill, charging and her shoe is untied. Awesome. Great job, Holly. I liked Jessica s race as well. She was very controlled for the first K and mile. She ran an excellent 3200m. She had a great target a girl form Memorial, and she was able to go after her for the final 500m. She passed the memorial girl, but was passed-back. In the process, Jess caught two other girls! That s how it s supposed to work. Find that target, run with her, chase her, catch her, and in the process you will pass other people. Jess s time was about 30 seconds faster than her time last year and she looked great. Meanwhile, Caitlin had our only lifetime PR of the season. Actually, Caitlin had a lifetime PR as an MHS runner. She ran in the 24 s for Cumberland as a frosh (but I think she s going to crush that time this year). Caitlin and Abbey are a wonderful partnership. They work together extremely well and I wish we had Mackenzey Larsen here to work with them. Anyway, the Caitlin and Abbey duo ran brilliantly together for the first 2k. And Jordan ran with tem for the first K. That was the plan. Jordan was going to go with the duo for the first K, then make a move. And it was the correct plan on our course! Funny picture to the right by the way. Look who s great at running in packs us, Memorial and New Richmond. There s Caitlin, Abbey and Jordan running together and being smart! Anyway, Jordan stuck with them through the 1k and made a move. At the 2 mile, I saw Jordan. She looked great and was passing everybody. Caitlin and Abbey looked very good, too, but they were in traffic. I gave them a target. Go after the girl with the braids! Black hair. Black braids. Go after her. I even made hand signals on the sides of my head to indicated the braids. Abbey and Caitlin both nodded. They actually nodded. 2 miles in and they nodded! Both of them got ahead of Braids girl from Memorial by the finish. While Abbey was ahead of Caitlin at Husky, it was Caitlin s turn this time. Still, they ran much better because they were together. Meanwhile, Jordan benefited

5 tremendously by going out a little slower, running quite a bit faster this year than she did last year on our course. In the end, our varsity girls were 2nd. It was a good day on a hard course. We re improving, but we need to keep our groups together a little longer. We can work on that on Tuesday. Here s some pictures. Jacked. Part I.

6 Awesome sportsmanship.

7 Jacked. Part II.

8

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