EDWARDSVILLE INVITATIONAL: WED, SEPT 5TH
OUT OF CLASS: 2:00 BUS ROLLS AT 2:15
GIRLS VARSITY: 4:00 BOY’S VARISTY: 4:30 G-JV: 5:00 B-JV: 5:30
DIRECTIONS: TAKE 15 TO 255 NORTH TO THE NEW
TAKE A RIGHT (THERE IS A SIGN THAT SAYS SIU-E)…
GO PAST THE BASEBALL FIELD AND
STOP SIGN AND ENTRANCE TO THE UNIVERSITY…TURN RIGHT.
THEN, WE AREN’T TOO FAR AWAY…LOOK FOR THE SCHOOL
BUSES!
WE WILL LEAVE ASAP AFTER THE MEET, BUT IT MAY BE AFTER 7:00 OR 8:00 WHEN WE GET HOME….??
DURING THE DAY….BE SURE TO EAT A LIGHT LUNCH AND DRINK LOTS OF WATER…IT WILL BE QUITE WARM ON WEDNESDAY
BRING SNACKS AND WATER….THEY USUALLY HAVE A CONCESSION
GIRLS (AND GUYS)…REMEMBER-NO JEWELRY!
RACING NUMBERS….WILL BE GIVEN TO YOU AT THE CAMPSITE….PLEASE DON’T WANDER AWAY TOO FAR SO I CAN GET THESE TO YOU IN A TIMELY MANNER…PLACE ON THE FRONT OF YOUR SHIRT…THIS NUMBER WILL BE YOUR ID AS YOU CROSS THE FINISH LINE! THERE WILL BE NO FINISH CARDS AT THIS MEET.
TIMES TO BEGIN WARMING UP…(LATEST TIMES…)
- VARSITY GIRLS: 3:15
- V BOYS: 3:45
- JV GIRLS: 4:15
- JV BOYS: 4:45
o REMEMBER THE WARM-UP PROCEDURE…1 MILE JOG, CHECK OUT THE LAST HALF/QUARTER MILE, STRETCH
o IF THERE IS A RACE THAT IS GOING ON, STAY OUT OF THE WAY!
o GO TO STARTING LINE WITH 10 MINUTES TO SPARE…DO SOME STRIDE OUTS, GET YOUR THOUGHTS TOGETHER
o DON’T GET INTO A SITUATION WHERE YOU ARE GOING TO BE IN A RUSH!
PLEASE BE SURE YOU ARE READY TO GO FOR YOUR RACES…I WILL BE BUSY WATCHING THE RACES, SO YOU MUST BE RESPONSIBLE FOR DOING THE PROPER WARM-UP AND GETTING TO THE STARTING LINE EARLY!
FOR THE JV RACES…ALL JV TEAMS WILL USE THE SAME STARTING BOX
WHEN YOUR RACE IS OVER…YOUR DAY IS NOT OVER…1 MILE COOLDOWN, STRETCH! THEN, GO CHEER FOR YOUR TEAMMATES….
TEAMS FROM LAST YEAR: EDW, O’FALLON, CENTRALIA, TRIAD, COLLINSVILLE, BELLEVILLE EAST, MEL, MT. VERNON, CARBONDALE, GRANITE CITY, JACKSONVILLE, MATER DEI, ALTON, ALTHOFF, JERSEYVILLE, CENTRAL, ROXANA, MADISON, VALMEYER, WATERLOO, WOOD RIVER, CAHOKIA
TALKING POINTS
- IMPORTANCE OF:
** WARMING UP PROPERLY
** STRETCHING: BEFORE AND AFTER
** COOL DOWNS/STRIDES
- INJURIES VS. SORENESS; HURT VS. SORE
- EDWARDSVILLE’S COURSE
o YOU HAVE TO BE MENTALLY TOUGH; YOU HAVE TO GO INTO THIS COURSE THINKING OF IT AS A POSITIVE CHALLENGE
o IF YOU GO INTO THIS RACE DREADING IT, IT WILL BE A DREADFUL EXPERIENCE
o IN MY MIND, THIS IS THE BEST COURSE TO RACE BECAUSE OF:
§ THE WOODS
§ EVERYTHING IS DIFFERENT; YOU SEE SOMETHING DIFFERENT THE
§ THIS COURSE IS A TRUE CROSS COUNTRY COURSE…IT WEEDS OUT THE TOUGH PEOPLE FROM THE NOT-SO TOUGH PEOPLE
§ XC RUNNERS ARE SUPPOSED TO BE TOUGH…SO TACKLE THIS THING!!
o WITH THIS COURSE, DON’T WORRY ABOUT YOUR TIME…JUST FOCUS ON THE COLORED SHIRT IN FRONT OF YOU
o EVERYBODY’S TIME WILL BE SLOWER…SO DON’T WORRY IF YOUR TIME IS NOT WHERE YOU WANT IT TO BE! JUST RACE AND GIVE IT ALL YOU HAVE!
o BE SMART! DON’T GO OUT TOO FAST…USE ALL OF YOUR ENERGY IN MILES 2 AND 3….YOUR MILES SHOULD GET FASTER IN A RACE, NOT SLOWER
TIPS ON RACING HILLS
- BEFORE CHARGING A HILL, RELAX YOUR SHOULDERS
- WITH THE HILLS: SURGE NEAR THE TOP OF THE HILL AND USE THE DESCENT TO PASS PEOPLE
- FORM: PUMP YOUR ARMS AND KEEP THEM LOW, LIFT YOUR KNEES A LITTLE HIGHER; TRY TO KEEP UPRIGHT POSTURE; IT’S OK TO LEARN IN A LITTLE, BUT TRY TO STAY “TALL”
- DON’T SURGE AT THE BEGINNING OF THE HILL BECAUSE YOU WILL BE WINDED BY THE TIME YOU GET TO THE TOP; “EVEN EFFORT”
- WHEN RACING DOWNHILL, STAY UNDER CONTROL AND LAND ON THE MIDDLE PART OF YOUR FOOT
- REMEMBER, HILLS ARE YOUR FRIEND!!! USE THEM TO YOUR ADVANTAGE
FROM RUNNERS WORLD…
Running up a hill too fast not only hurts, it can also ruin a run or a race. "You have to think of hills within the context of the whole run," says Jenny Hadfield, coauthor of Marathoning for Mortals. "Most people freak out and run up the hill as fast as they can. Then they're pretty much done."
The key to running a hilly course well is to hold your effort level steady as the road or trail tilts skyward. Just think even effort, not even pace, and make peace with slowing down. Hadfield promises you'll be faster over the long haul. "It's not just about how fast you can go up the hill," she says. "It's about how fast you can go up and down the other side. If you're not cooked from the climb, you can make up time on the descent."
PRACTICE TODAY
- TODAY WILL BE AN EASY PRACTICE AS WE GET READY FOR EDWARDSVILE
o HARD PRACTICE YESTERDAY, IMPORTANT MEET TOMORROW
- BOYS: 4 MILES (AROUND TOWN “4”)
- GIRLS AND SOME BOYS: CHURCH RUN (2.75)
- STRIDES/STRETCH
AFTER PRACTICE…
BUFFETING (TEAM DINNER) AT FAZOLI’S
OPTIONAL
YOU ARE RESPONSIBLE FOR YOUR RIDE
THIS IS A TEAM THING….COACH F IS GOING HOME AND HAVING SUPPER WITH HIS WIFE…
VARSITY GIRLS
- Courtney Heidorn
- Caitlin Schaefer
- Kate Sodam
- Jac Lintzenich
- Brooke Curtsinger
- Jackie Taylor
- Maddie Heidenreich
JV GIRLS A
| Jessica Richert |
| Cat Albers |
| Julie Klein |
| Brynn Watkins |
| Chloe Hamm |
| Meegan Swierczek |
| Hannah Keseman |
JV GIRLS B
| Olga Cenabio |
| |
| Alli Wegryzn |
| Sarah Mohr |
| Sarah Lindauer |
| Katina Mattingly |
| Maddie Boucher |
JV GIRLS C
| Julie Klein |
| Brittany Schuchman |
| Angie Schuchman |
| Sierra Neighbors |
| Abbey Dooley |
| Molly Davis |
| Laci |
JV GIRLS D
Holly Salvatore
Tori Meggs
Sabrina Bianchini
Alyssa Bailey
VARSITY BOYS A
- Tim Mueller
- Josh Jennings
- Tyler Middendorf
- Ray Mueller
- Cory Ross
- Luc Heidenreich
- Rylan Mitchell
JV BOYS A
| Nick Price |
| Fred Ferguson |
| Sean Worley |
| Dan Schwab |
| Dave Schwab |
| Josh Burgard |
| Jason Winter |
JV BOYS B
| Kyle Swierczek |
| Andy Keseman |
| Aaron Jalinsky |
| Jake Forcade |
| John Dennis |
| Kyle Stover |
| Ryan O'Leary |
JV BOYS C
| Matt Demond |
| Tim Southerland |
| Tyler Bishop |
| John Lehman |
| Wes Munie |
| Scott Randle |
| Blake Sakran |
