Advice for varsity cross country race?

Question

Hello! I'm a sophomore in high school and just made the varsity cross country team. (I ran JV last year.) I am so excited but nervous. Can anyone give any advice on how to run the race? It is a 2.5 mile race (4K) race. I realize that the race will be harder but is it a lot different from running JV? Can you give me some pacing advice too? I always have trouble when pacing myself.

Thanks!

Answer 1

hey!

I'm a sophomore too and I just made it on varsity!!

My first advice is know yourself. Know how you run. Know your strengths and weaknesses.

Personally for me, I run the first mile at my regular pace (of course much faster than JV pace duh!!) and the second mile I start speeding up. Actually, the second mile is harder coz you have to pace yourself. The last half mile will be easy because of the adrenaline in your blood.

Sprint the last 400 meters!!

I  have trouble pacing myself too, so I just try to keep up with the fast girl at my team. !!The person who you are keeping up with must be a little faster than you are so that you can push yourself!!

Try playing some good beat song in your head, preferably rap song. Like "I'm me" by Lil' Wayne. That's what I'm listening too.

And if you are getting tired, break down the race by meters. You want to stop, just tell yourself, only 400m, when you pass them, again, only 400m left.

Also some advices before the race:

The day before, drink lots and lots of water.

Don't train AT ALL, just go for a walk.

The varsity races are MUCH harder, coz there are THE BEST people. Some people basically SPRINT the whole race. Don't worry. Just know your own pace. And don't go off fast at first, because they may sprint at first, but then be burned out at the second mile.

Another my advice is to race against the time. Beat your best time. Don't worry about people. Every race you will be getting better and your time will improve and ultimately you'll get on top and win.

Well, good luck!! If you have any questions, e-mail me: [e-mail]

P.S. I understand your anxiety!! Our season starts in a week!! And we have a race the first friday of school!! OMG!!  

Answer 2

Hey girlie! Congragulations on your accomplishment of making varsity! It is such an honor so be like, "Ya, i'm one of the best my school has to offer!" sounds cocky, but that's what varsity is! Along with the title of being on the varsoty team, come challenges as well. Like it is there is a difference with the competition.

   The way my school works is that if you don't make varsity you're automatically placed with your age group. So despite their age, anyone can make varsity if they're good enough. If your a freshman os a sophomore and dont make varsity, you;re put into what we call, frosh/soph team. All the leftover juniors and seniors get into Junior Varsity team. So last season (my freshman year) I was bumped from frosh/soph to varsity. It was such a big difference runnin in the varsity level! During my season i ran a race where i live called Mt. SAC twice. Once @ frosh/soph the other time varsity. It was the same coarse and i got close to the same times, but my place that i took was totally different between the two races. @ the frosh level, i ran with the top pack, was in 7th place the first 2 1/2 miles then finished 15th among like a billion other girls. So here i thoiught i was all big and bad and then i ran the same race but at a way more advanced level. I was getting passed up so much! I dont even know what place i came in, but i was really far off. It really shot me down and lowered my confidence level. But then my teammates, family, coaches, and friends help me to realize that it's an accomplishment in and of itself for my age running at such a high level. You're barely a sophomore and you're gonna be running with the majority of older girls. But think about it; alot of these gals, it's taken them a lot of time and experience to be running carsity. Alot of them had to wait along time for that spot on the elite team and they got it just because of their seniority. You on the other hand, skipped alot of what the other gals have experienced. You're a prodigy! and that's amazing. Just remember your coach chose you to be in his or her varsity team for a reason. Youve got a talent, girl!

    ok so let's visualize. Your on the srating line with the rest of the girls on your team. YOu say a little prayer, then listen to that guy who tells all the rules and tells you to tuck in your shirt. You do a few jumps to get your blood flowing. OK so that gun goes off and you need to run with your elbows up. Be agressive and don't get boxed in! Get out and ahead of the girls. YOure probably really nervous at this point and the last thing you want is to get caught behind a bunch of fat girls. lol. anyway, so you maintain a good pace. KEep a good form bringing your arms from pocket to chest. Focus on your breathing too. Make sure while your running, your landing on the ball of your feet. Set goals for your self. You see that girl ahead of you and you notice she's definitely reachable. Ok i might get a  little cheesey here, but bear with me. Ok that girl is a fat antelope and you are the tiger.  you aproach her gradually then roar! you pass her up. Keep doing that with as many girls as possible. Dont look down. Keep looking straight. That keeps you alert. Going up hills are absolute h**l. count and get a beat goin gwhile going up the hills. This is a great opportuninty to pass up some girls. The majority of the girls are the weakest at this point, you probably are too, but that doesnt matter. It only makes you stronger (ok i sound like Kanye west now haha) um but ya. So while going up hills take shorter steps, and keep moving oyur arms, but bring them lower. Count and get a beat/ rhythm going. That'll make that d**n hill go by faster. So once you've reached the top of the hill, you feel relieved, but you know that ther's still a while to go. Take advantage of the hills go really fast while going down hills. That's just common sense. Yougo down, you go fast-(physical science). But then once it goes flat again, set your pace, and get your knees forward. Throughout the whole race you should be able to gradually increase your speed. so by the time that last 800 meters of your intense journey  are there, you should be at a very very fast pace. Once you can see the finish, you give it all you got. There's nothing to save it for. go balls out and sprint the rest of the way. The finish determines your place. This is the most common part of the race where girls pass others up, and get passed up too. So go crazy at hte end, cause remember your're maintaining a pace to conserve for this particular moment. Jeeze i didnt realize how much i've written! whoa. OK well i should shut up now. I wish you a great season with no injuries, minimal soreness, lots of personal records, bananas and pasta, and all that good stuff and the very very very best of luck. Hope this has helped! Peace