We need to calculate an individual goal for each of you for the upcoming season. For some of you this will be easy to figure out, for others it may take some extra calculations while estimating a bit. We want to calculate goal because we will be running all of our intervals, tempo runs, and hill workouts according to your goal time.
Making a goal for the season should be something that is based on your past experiences, should challenge you, and be a calculation rather than a plain guess. As you know, its more difficult in XC than track to know what your PR (personal record) is because the courses are so different and we don't always get to run the same courses every season. Some are dirt hills and a full 5k while others are flat grass barely pushing 3 miles. This is ok, we can still figure out an appropriate goal for each of you.
No matter if you've been on the team for a few years, running XC for the first time, or just moved in, you'll find yourself in 1 of 3 categories. So read through each group to find out how you will calculate your goal. Remember, this doesn't have to be an EXACT calculation. I want each of you to think BIG, but also be realistic. If your goal is too hard - practices could be very frustrating not hitting your times. My expectations for each of you is to be 30-60 seconds faster than last season. If you feel confident that you can take more time off - great, go for it.
Group 1 (If you have raced the state course) - This group should be the easiest goal time to figure out. Also, this should probably be the smallest group that we have on our team. We'll use the state course because it is our end goal - right! We want to be our fastest as State so it makes sense to use that course as our measuring stick. Here is your calculation: subtract 30 - 60 seconds from your state time. For example, Braden Smith ran 17:20 at the State Meet. A good goal for him would be somewhere between 16:20 and 16:50.
Group 2 (Based off your best 3200) - Many of you just finished track season and at some point ran the 3200. The 3200 can be a great indicator of your 5k time, but the calculation is a bit more complicated. First, we need to convert your 3200 time into an estimated 5k time. Here is your calculation: Take your best 3200 time then figure out the 400 meter splits for that time. Then add 3 seconds to that 400 split. Next, take that TIME and multiply it by 12.5. (remember, you are multiplying minutes and seconds). Finally, we want to improve that time - 15-25 seconds, so subtract 15 to 25 seconds for your goal time. Here is a link to a time calculator that will make dividing and multplying times easier. Example: a PR of 12:00. 12:00/8 = a 1:30 or 90 second 400 meter split. Add 3 seconds = 1:33. 1:33 x 12.5 = 19:22. Now we want to improve that time - 15-25 seconds. So a good goal for a 3200 runner with a PR of 12:00 would be between 18:57 and 19:07.
Group 3 (Everyone else) - If you are in this group then I must assume that you haven't run XC before or haven't been timed in a 3200 recently or ever. That's ok. You're first goal will be to survive the first few weeks. You can do it! I promise. While surviving, we'll be able to calculate a good goal by seeing how well you perform in the practices. If you're competing well with one group of runners on the team, then you probably should have similar goal-times. If you feel like you can go harder or faster consistently, its probably ok to make a jump up. Just stick with it and keep communicating with your coaches and we'll figure it out.
Your homework is to come on Wednesday with a goal-time in mind for the season. So, complete the calculation, do some soul-searching, and figure out YOUR PERSONAL GOAL-TIME. It's going to be a great season!
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