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Cross Country Anonymous
I was just elected to be one of the captains for my school's XC team. I'm pretty honored and all, but it would be silly being a captain that can't even break 20 minutes on a 5k.

Can you guys provide me with some tips to lower my time.

Some info that might be useful:
-My quickest mile is 5:40.
-My first 2 miles are usually around 6:20 each. Somehow I must be slowing down a lot without realizing it on the third.
-I don't own any spikes but I do plan on getting some soon.

Pic was me two years ago at our rival's course. My hair is significantly shorter now.
>> Anonymous
run faster and don't be a pussy

my high schools region team had all 7 of our runners under 20 and we didn't even come close to making state

and if you don't cross the finish line so exhausted you want to die you're doing it wrong
>> Anonymous
>if you don't cross the finish line so exhausted you want to die you're doing it wrong

Okay, that's kinda helpful. I'll give everything I have left on the last 800 meters of tomorrow's practice 5k.
>> Anonymous
Do squatz before every meet.
>> Anonymous
Run your first mile at 6:20, your second at 6:05 - 6:15 then suck it up pussy, and give all you got for the rest. Pump your arms faster and take longer strides for that last 1.1mile. You should feel like you're gonna puke and go blind at the same time; otherwise, you're doing it wrong.
>> Anonymous
>>286524

the last 800 isn't good enough, you should start a gradual kick with atleast a mile left (depending on what kind of kick/speed you have)

I'm not saying go balls to the wall with a mile left but atleast slowly speed up
>> Anonymous
Run 7 miles 5 days a week, it worked for me, i usually run the 5k course in 18 minutes now, and 6 months ago i was running a shitty 24 minute 3 miles.

Doesnt seem to matter though, i mean there was a kid on my team last year who could do a 5k in 15 minutes, made me /facepalm at myself
>> Anonymous
>>286538

>You should puke and go blind at the same time; otherwise, you're doing it wrong.
>> Anonymous
plan your race out, know the course. it helps to take a light jog/stroll through it before your actual race, or even a few days before.

make sure to run your own race, push yourself but don't commit to hanging onto someone who you know is much faster than you. just keep improving your conditioning and race smarter, that's about it. good luck. I went from running 24 minute 5k's to the lower 16's by senior year in HS.
>> Anonymous
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>>286515
>> Anonymous
     File :-(, x)
I'm a senior. I'm a captain. My PR is 17:44, but I ran a 19:50 at Time Trials last weekend. That was workable for a first 5k time, but higher than expected. I'll see what I can do.

My coach is very strict about going by some workout book that she has, and it pisses me off. It doesn't feel like the workout is really working me as much as possible, but I guess I just have to try to do what she says.

Our first race was gonna be tomorrow but it got canceled (Fuck you, Tropical Storm Fay).

I don't know where I'm going with this.

Pic related-- they're the race shoes that I have
>> Anonymous
>>286657
Are those comfy? I want some. I'd probably run in them occasionally, but I don't run as much as I did a month ago... hurting mah knees too much.
>> Anonymous
>>286614
Oh fuck!

>>286657
Those look really awkward to run in. How are they?
>> Anonymous
>>286614
He's basically running from the average /fit/tard
>> Anonymous
>>286812
What, really? I doubt that most of you are fatfucks. Maybe 30% fatties.
>> Anonymous
>>286515
Wow, a 5:40 mile and you're captain? What kind of backwoods school do you go to? I was a sprinter in highschool and could top your mile. Hell, maybe you should just have a seat and save yourself the embarassment.
>> Anonymous
>>287405
I'm not captain because I'm the fastest. The underclassmen just like me the most.
>> Anonymous
Run like your life depends on it. Real runners collapse a the finish line. They vomit. They piss their pants as they run. But they make state.
>> Anonymous
Well fuck, if 5:40 a mile is slow then I don't think I'll ever be fast...
>> Anonymous
Are there any mental things I can do? Like counting my steps or something?
>> Anonymous
>>287510
Just to point out, that's not OP.
>> Anonymous
Some more information that might be important.
I'm 5'9" and weigh around 150.
I actually made a thread asking if I should try to loose some weight a few month back. Never got a good answer though.
>> Anonymous
>>288365
Looks like I still won't.
>> Anonymous
you look pumped to be getting off that bus.
>> Anonymous
i was selected to be on a relay team in 10th grade, sadly my team lost when the 2nd guy just disappeared into the woods and took about 5 mins to get to the 3rd leg. sadly i hit a wall with about 60-70 feet left although i did good since i was running against guys who where taller than me 1 was over 6' 4" while i was only 5 5 or so