Groves Cross Country

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    Training Week
     
    We have no races this week, so we'll devote our energies to some serious training to get us ready for the heart of the season.  Here is some information about about our next few competitions:
     
    Wed., Sept. 25: OAA Blue Jamboree #2 @ Memorial Park in Royal Oak (Varsity (top 10) @ 5:00 PM; JV, @ 5:30)
    Sat., Sept. 28: Coaching Legends Invitational @ Huron Meadows Metropark (Varsity (top 10) @ 10:00 AM; JV, @ 11:10)
    Tue., Oct. 1: Dual meet vs. Country Day @ Beverly Park (all boys race @ 5:00)
     
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    Up and Running!
     
    After a successful start to the season, we have a bit of a lull, with only one race in the next 16 days, which gives us a great opportunity to train hard for some fast courses at the end of the month.  Don't forget to thank your parents for putting together the awesome picnic after the Averill Invitational this past Saturday.  Our next race is the Autumn Classic:  a one-way bus will depart Groves on Saturday, September 14, at 8:00 A.M. and take runners to Stony Creek Metropark (Bay Point Beach).  The JV boys (times over 21:30) will race at 10:30 A.M.; the varsity (times 21:30 and under), at 11:30.  
     
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    The Week Ahead
     
    Hopefully you've all been keeping the running habit going this Labor Day weekend.  I suggested a long run (1 hour+) for Saturday and a tempo run (3 - 4 miles) for Monday, with shorter, lighter maintenance runs on Friday and Sunday.  We have our first league competition on Wednesday, Sept. 4, with the OAA Blue Jamboree #1 at Martin Road Park in Ferndale.  Varsity boys (top 10) run at 5:00; JV, at 5:30.   A one-way bus will depart Groves at 3:15.  On Saturday, a one-way bus will depart Groves at 8:00 A.M. for the Averill Invitational at Kensington Metropark (Possum Hollow Picnic Area).  Varsity boys (top 10) will race at 10:30 A.M.; JV, at 11:40.  A team picnic will follow the races.
     
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    Competition Begins!
     
    We kick off the competitive season with the Mustang Invitational at Cass Benton Park on Tuesday, August 27.  Athletes should arrange transportation to arrive at the park no later than 3:30 P.M..  The 11/12 boys race at 4:30 P.M.; the 9/10 boys, at 5:30 P.M..  The weather for the race shouldn't be too hot (low 80s), but it might be a little rainy, so dress accordingly.  On Monday, Wednesday, and Thursday, we will practice from 3:15 - 5:00 at the Groves track.  We will not have official practice from Friday - Monday of the Labor Day weekend, but I will design some workouts for runners to complete on their own.

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    Official Practices Begin Monday, Aug. 12!

    Are you ready to compete in the OAA Blue Division this fall? We'll begin official practices on the Groves track at 8:00 A.M. Monday, August 12 -- make sure to get a physical and all your "paper"-work done by then (go to grovesfalcons.com). We start racing on Tuesday, August 27, at the Mustang Invitational in Northville.  Check the Groves pages on athletic.net for information about our schedule this season.

    Summer Training
    Dive into the world of running as you work to maximize your summer mileage. Log your weekly mileage here and stay connected with the team via social media. Weekday captains' practices will start at 8:30 A.M. every weekday at the Groves track. Check out the pre-season training document (linked below) for training ideas. Stay tuned for more announcements about targeted team races and prizes for summer mileage achievements.
     
    Running Form
     
    As you log more miles and gain more experience, your form (and efficiency) will improve.  The bounding and plyometric drills we do before every practice should help as well.  You can also focus on some simple ideas that will improve your running form.  New Balance's Good Form Running site provides a useful set of principles to run by.  You can watch a great breakdown of an Olympian's running technique here. You can also check out this super slow motion clip of the Boston Marathon finishers
     
    Get the Right Shoes
     
    Make sure you have a decent pair of running shoes in which to train. Local stores like Hanson's, Running Fit, and Level Multisport have experienced runners that can answer questions about your individual running needs.  All three stores will give you a discount if you mention that you're running cross country.  Above all, find a shoe that fits your running style, frame, and foot-strike pattern.

Cross Country Files





XC Calendar