Hurdles

                Some events in track are much different than other normal running events or even cross country because you not only have to run but you have to jump over a hurdle. Running hurdles in track can be very difficult especially if you aren’t very tall. I think the four hundred hurdles is the most difficult events in a track meet. Not only do you have to be coordinated enough to jump over the hurdles but you also have to run 400 meters which takes a lot of endurance and speed.

                I think hurdling is one of the more difficult parts of track because you not only have to be able to run really fast to be good at hurdles you also have to be coordinated and able to jump over the hurdles. I also think hurdling is difficult because it can be easy to accidently hit a hurdle or fall over a hurdle. Hitting a hurdle might not be a big deal except that it may freak you out and so you may end up hitting or falling over more hurdles which will slow you down. Falling down because you tripped on a hurdle is a bigger problem though because you will obviously have a slower time.

                If you practice hurdles a lot and are very good at running hurdles, you probably don’t have many issues making it over the hurdles and probably make it over the hurdles ninety percent of the time.  It’s the other ten percent of the time when you may accidently hit the hurdle or fall down that sucks especially if it is during a big race like the state qualifying or the state meet.

                Even though hurdling is difficult and may lead to you falling it can still be very fun and I enjoy running hurdles every once and a while. I practiced hurdles the other day with other hurdles on the track team after school and I am considering running hurdles during track season. If I can get the hang of jumping over hurdles, I think it would be very cool to run them during track meets.

                Running hurdles takes much more coordination then running other track events or cross country so it can be very difficult to do but I think if you pursue hurdles and can get the hang of running them it can be a very fun event to be involved in. 

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Strength

 It is very important to get in shape before a cross country, track or any sport season. To get in shape for track and cross country it is very important to run because that’s the only thing you really do in those sports. If you don’t run before the start of a season chances are you will be behind all of the other athletes and you will probably have a better season overall if you run before your season starts.

Running is very important for getting in shape for your season but there are other things you can do that will also help you get in shape and prepared for the season. One thing that you can do to get in shape is to incorporate weights into your training. If you are a runner I think it is a good idea to have strong arms and legs because your arms and legs are obviously an important part of running. Using weights, if you use them right, they should help strengthen your arms and legs. I think it is also important to make sure you don’t become too muscular because muscle can also weigh a lot and slow you down when you are running.

I think it is also important to have a strong core. In track last year we did planks a lot before we ran so we could work on strengthening our core. During the winter, to prepare for my track season I have been doing a lot of workout videos before or after I run because I’m not always sure on what to do to strengthen my arms, legs and core and so following along in exercise videos helps. I have a lot of different videos that I do to get stronger. Some of the workout videos I use are Kettleworxs, Julian, T-25 and Gilad. Some videos focus more on the core and others on cardio or strength so I normally alternate between a few of them so I can make sure I am working on my core and strengthening my arms and legs.

Running is very important to make sure you are getting in shape for your season and if you don’t run, the first week of practice will be really difficult and you may fall behind. Though running is very important for preparing for your season, it can also be important to make sure that you are also working on your strength because strength can also help you with your running.

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Track vs. Cross Country

One of the great things about track compared to cross country in my opinion is that in track there are different races you can run at each meet. A bad thing about track compared to cross country is that since there are different races that you can run in, in a track meet, you may have to run more than one event.

I enjoy getting to run different races in track. With track since there are many different events you don’t always have to run the same race or event every meet like you do in cross country. Instead you have the possibility to be running a different race at each meet.

Because there is so many different races, most people will run more than one race at each. The most races you can run at one track meet is four. For sprinters running four races isn’t too much, especially if they only run one hundreds or two hundreds and the races are spread out throughout the meets. When you are a distance runner, running four races is a lot and is very difficult. My sister runs distance in track so she normally only runs 2 races at a meet.  She normally runs the 3000 meter race at the beginning of the meet and then will normally run the 1500, a 400 or an 800 meter race later on in the meet.

I think it is easier to run multiple races when they are shorter and are more spread out. I run mainly middle distance races so I run a lot of 400s and 800s and I probably run about three races a meet. Running three races during a meet is normally not too bad when they are spread out and the meet is a longer meet. One time I ran at a junior varsity meet and the meet lasted half the time it normally does so I was running races that weren’t spread out very much. It was horrible because by the time I went to run my second race I was still really tired and ran fifteen seconds slower than I normally do.

I like track better than I like cross country, in part because I like to be able to run different things at each meet and if my events are spread out evenly it’s not too hard to run multiple events at one meet. One thing I do like better about cross country is that each course you run at is different and in track you are always just running laps around a track.

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Running Tights vs. Sweats

It’s winter so for some runners that means running outside in the cold. When you run outside in the cold you obviously need to run the correct running clothes in order to stay warm. I prefer to run with running tights when I run outside and it is cold. I think running in running tights is better than running in sweats.

I think running in righting tights is better than running in sweats because when you run in sweats. I think that sweats are always falling down and you are constantly trying to pull them up when you run. If you can find running tights that fit well they won’t fall down as much as sweats would and it is annoying to have to deal with your pants falling down when you’re running.

It’s important to find well-fitting running tights or it can be quite annoying. If your running tights aren’t long enough then your ankles will be showing and then they will be cold so you want to make sure your running tights are long enough. It’s also important to make sure they aren’t too big or too small. If your running tights are to big then they may also fall down or the crotch of the running tights may be hanging down which can also be annoying. You don’t want to small of running tights because then they will be really tight and may cut of some of your circulation or make it harder to move your legs. I don’t think having smaller tights is as big as a problem as having too big of tights because if you start running with small tights they may stretch out a little bit.

There are also many different types of brands of running tights you can wear and different brands may work better for you than others. I think it is better to run with running tights then sweats in the winter because running tights are more fitted and will also keep you warm.

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Runnnig and Eating

A great part of being a runner is that you burn a lot of calories when you run. When I burn a lot of calories during a day it makes me think that I can eat more food. I love food and running and burning calories is an excuse for me to eat lots of food.

            Running not only gives me an excuse to eat a lot of food but also gives me an excuse to eat a lot of unhealthy food. After I just worked out by running five to eight miles I want to eat lots of food. I actually want to eat lots of food all the time even when I don’t run but I feel better about myself when I eat tons of food after I have already ran for that day or plan to run later. When I see cookies or cupcakes sitting on my kitchen counter I always think to myself why not eat it because it taste amazing and I ran today so I shouldn’t get fat or anything.

            I think running also makes you hungrier and allows you to eat more food than if you didn’t run. When I take a week off from running after my season I never seem to be as hungry or able to eat as much food as I can during my cross country season. I like to eat food because it taste good so I like to run if it allows me to eat more food without getting to full. All of my friends who are runners also seem to eat more than most people do so I think running or working out lets you eat more or makes you hungrier because of the calories you lose form running.

            The one downside to wanting to eat more food is that at school with the new provisions of Michelle Obama’s lunch program you get less food for lunch so I am always hungry during the day and during cross country practice so I decided to bring my own snacks and food each day to school so my stomach isn’t growling while the teacher is trying to teach. Michelle Obama’s plan, I think also just makes me eat more unhealthy at home than I did before because now I crave all of the really unhealthy food and am never full after lunch so when I get home from school I like to eat ice cream, some cookies and cupcakes.

            One of the main reasons that I enjoy running is that I feel like I have an excuse to eat more food or to eat unhealthy food. It’s not a really good excuse but I still use it as an excuse. I think that because running bums calories runners tend to eat more than those who don’t work out.

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Appearance

            Runners don’t care about what they look like when they run or after they just finished running. It’s a great thing to not care what you look like when you run. Most people are normally concerned about their appearance and I think most people who enjoy running don’t care about their appearance when they run because your appearance just helps show how hard you have been working and running.

            Running is really hard and so when you have completed a run for the day you are not necessarily going to look your best. You especially are not going to look your best when it’s a hundred degrees out and you just ran ten miles. If you run on a consistent basis I think it is impossible to run really any length without sweating. So of course you are not going to look good with sweat dripping down your face during and after a run. Because avoiding sweating is pretty much impossible when you are a runner, I think most runners aren’t concerned about their appearance as much as they normally would be. If it’s really hot outside sometimes your clothes can even get so drenched in your sweat that your clothes change to a different shade.

            I think runners also don’t care about their appearance as much as they normally would after they just ran because being sweaty and looking disgusting is something you would expect of a runner so when you see a runner looking disgusting you know they just finished running. Being sweaty seems to tell everyone that you just worked out or just ran ten miles which many people are unable to do. So I think some runners don’t care if other people see them right after a run because running is really hard and it’s awesome if you are able to run for exercise or to run for fun. Though I think runners may not really care about their appearance right after a run I hope that they still care about their appearance for the rest of the day and don’t go out in public right after a run without showering.

            I think running gives me an excuse to not care about my appearance even if it is only for a short time. After my cross country race no one there really cares that you are all sweaty because it is kind of expected and if you weren’t looking like a complete disaster after running a hard cross country race it would just be weird.

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Winter Running

Running in the winter can be very difficult if you live somewhere where it gets really cold and snows like I do. I need to run in the winter so I can get in shape and get prepared for the track season in the spring but as the winter progresses it gets harder to run outside.

When there is snow on the ground and the temperature is below zero it is probably not a good idea to run outside but until we reach the point of snow or super cold temperatures, I try to run outside as long as I can while the weather permits.

I think running outside is better than running inside so I try to stay outside and run for as long as I can.  I think running outside is better for thing because it is less boring. If you run inside on a treadmill you stay in one place and I get bored very easily that I always want to stop running right away so running inside normally cuts my runs short.

I also think that while running on treadmills can still help you stay in shape you don’t get as much of a workout as when you run outside. When you run on treadmills some of the muscles that you use when run outside or on a track aren’t used. Because not all your muscles are used on a treadmill I try to go to the gym for some of my runs during the winter.

I am glad that I can go to the gym during the winter to run. The gym I go to has a track that I can run on so I can get ready for my track season. The only problem with the gym is that to run a mile in the gym you have to run ten laps so that can also get very boring. Another problem of running in at the gym it can get really busy and is kind of far away. I think running outside as long as the weather permits is a good idea because it can be boring to run inside and you may not get the same workout you would get as when you run outside.

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Running Form

Having a good running form is a very important part of running. By having a good running form it can help you to run faster but it can also be very difficult to develop a good running form. To have a good running form you want to make sure you bring your knees up high enough and aren’t dragging your feet. You also want to have good arms. Your arms shouldn’t be too high or too low. You also want to make sure you aren’t moving or swinging your shoulders to much when you move your arms. It is also good to keep your head up and to not be starting down at the ground. With so many things to think about to have a good running form it can be very difficult to have one but it is very useful if you can perfect your running form.

I think it is very hard to have a good running form unless it comes naturally to you. If you start out running with a bad running form, I think it is very hard to change your style because you are so use to the way you have always been running. I have always had bad running form and my parents and coach always point out what I need to work on to improve my running form but it’s a very slow process and I have yet to have perfected my form.

I first worked on bringing up my knees more and lengthening my stride. While I have improved on bringing up my knees I think I still need improvement. Now I am working on improving my arms. Apparently I swing my shoulders when I run and it slows me down when I am running so I am trying not to swing my shoulders but it’s really hard to improve on because I can’t even tell that I swing my shoulders. I have been working on improving my arms by not swinging my shoulders for about a year and I don’t think I have made much improvement but hopefully if I keep working on it and concentrating on fixing my shoulders I will slowly improve.

If you can pinpoint some bad parts of your running, I think it is important to try to improve your form. It is a good idea to try to work on your running form when you are doing a long or an easier run so you can concentrate on your form and not completely on the run. Having a bad form can slow you down so it’s important to try to have a good running form. Having a bad running form can also cause some injuries and having a better running form could help prevent possible injuries so it’s a good idea to try to improve your running form if you need to.

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Motivation

           It can be very hard to find motivation to run in your off season. It would be so much easier to stay inside your house and eat food instead of running but it is very important to get outside and run so you can get in shape for your next season. It’s important to make sure you are in shape for your season so you can have an excellent running season.

            When it’s cold out and I’m not in a sport it is hard for me to find any motivation to run. One way I find some motivation to run in the winter is by setting goals for my season. I set certain time goals that I want to meet in the track season that seem very impossible and goals that I know I can’t reach if I don’t run in the off season. For example I set a goal this year of running about three or four seconds faster on my 400 meter race in track then I ran last year and I know it will be a very hard goal to reach especially if I take the whole winter off of running. By setting hard goals for me to reach it encourages me to work extra hard in the winter so I can try and reach them.

            Another way I get motivation to run in the winter is by running with other people. Running with other people during the winter motivates me because I don’t like running by myself. It seems easier to run with other people then running by myself because running with others is more entertaining. Running with other people also helps to push me to work harder. When I run by myself I normally only want to run a few miles but when I am running with other people I find it easier to run more miles and push myself. I also tend to run at a faster pace when I run with others because it can be hard to keep up a faster pace by yourself and when you are running with others you can push each other’s running paces.

            I think it is very important to run during the winter to prepare for track but it can be very difficult to find the motivation to run. If you can find motivation to run it can help you improve your times during your season. I think running with others and setting goals for your track season are good ways to motivate yourself during the winter months.

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Last Race

Cross Country state was on Saturday in Iowa so all of the runner’s seasons have come to an end. My junior cross country season is officially over but I still have a cross country season next year to look forward to but for all of the seniors in high school cross country their career is over. I think it is very sad to think you will never get the opportunity to run a high school cross country race again but it can also be very exciting.

Many seniors in cross country have been running for four years and it’s very sad to think they will never run a high school cross country race again but it doesn’t mean they will never run another cross country race. Now that your senior year is over you have college races to look forward to if you run in college and you can always run in road races. I think the seniors can look forward to their future running career in college because it should be new and exciting.

For your last cross country high school race I think it is still important to end on a good note. It’s your last race in high school ever and you don’t want to be disappointed in your race or in your race time. A good way to end your season would be running a personal record at state. Another good way to end your season would be placing better or close to what you placed in the state meet last year. If you are unable to do either of those it would still be a good way to end your season by making sure you have given all your effort and tried your best for your last meet.

My sister placed eleventh at state this year and while she eight last year at state and ran a faster time last year, I think she is still okay with how she finished the season because she put forth all her of her effort. You could tell that she gave the race all she could because she could hardly even walk after the race. She had to have her teammates help her walk away from the finish line and my dad had to carry her.  In another race, the class 2a boy’s race, the runner who finished first finished the season off well because coming into the race he was predicted to be the second place finisher and he was able to run his best and come out first for his senior year.

I think it is important to finish the season with one of your best races or just even knowing that you gave it your all. It can be disappointing that it is your last race but you have college cross country to look forward to and you also can look forward to track which starts in the spring.

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Preparing for State

The day and even the week before the state meet can be very important to how you are able to perform at the state meet. I think it is very important because what you eat or drink or your ability to stay healthy before state can impact how you run at the state meet.

If you want to run the best you can at the state meet it’s important to watch what you are doing the week before. It’s very important to stay hydrated and drink lots of water because you don’t want to be dehydrated at the state meet. You also want to make sure you are eating healthier foods. You don’t want to be eating lots of junk food and sweets the week before state. If you are eating unhealthy and not staying hydrated before state it could cause you to run slower times.

You also want to make sure you are trying to stay healthy. Taking vitamins and avoiding other people who may be sick could help prevent you from getting sick as well. It is not fun to run when you are sick. When you’re sick you have less energy even a few days after being sick. You also want to try to avoid getting injured because many injuries will prevent you from running at state.  The week before state you should try to drink plenty of water, eat healthier and take vitamins so you are ready to run at state and can run your best.

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Why Run?

            Running is a good way to stay in shape and to exercise. I have heard that you burn one hundred calories for every mile you run. I also heard that you burn one hundred calories for every mile you walk but I still think it is more beneficial to run. Running raises your heartbeat more than if you were to walk and I think you seem to be getting better exercise when you run than when you walk because you seem to sweat more and you feel more accomplished and better after a long run than after a long walk. You can also burn more calories in less time by running than walking. You don’t even have to be a fast or good runner but running a mile will still take less time than if you walked a mile.

             While running is a really good exercise to do and is used in many sports it can still be really hard. Running without stopping for a long amount of time can be very difficult. When running for a long time you can get really out of breath and just feel like you can’t run anymore but the more often you run each week the easier running can get. So you shouldn’t get discouraged and give up right away if you are just starting to run because it should get easier. Running for a long period of time is never really easy but after running for a while it shouldn’t be as hard as when you first started. After track or cross country season I take a few weeks off and when I start running again it seems so difficult and impossible but after a few days of forcing myself to keep running anyway I can get back on track and running seems easier.

I think running is very important. Running is used in every sport that you could participate in. You have to run in football, basketball and even tennis. You may not run a lot in your sport but you still have to run at some point. The swimming team at my school even runs in practice to help better their swimming. While running may be used in every sport, cross country and track seem to be the hardest sports because you only run. Many of the other sports take a lot of different talents but cross country takes a lot of endurance. Cross country is considered to be other sports punishments because it is so hard. You may run in other sports but in cross country you have to run for very long periods of time without stopping and in other sports you seem to run then stop then run and you’re not always continuously running. Running may be difficult but it presents a good challenge and it can also be a good way to stay in shape and exercise. Running can also be very important ability because it is used in every sport.

 

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Running Family

My family is a family built up of runners. My dad ran track for three years when he was in high school and my mom ran track one year when she was in high school. My older sister is a senior and has been running track and cross country since she was in seventh grade. My younger sister is in ninth grade and has done running club, track and cross country. I have been running track since seventh grade and cross country since I was in eighth grade.

My dad was more of a short distance runner and ran a lot of one hundred meter and two hundred meter races. He also went to the state track meet a few years during his high school running career. My sisters are more of long distance runners. My older sister placed eighth at the cross country state meet last year and also placed eighth in the three thousand meters at the state track meet. I enjoy running more of mid distance races like the four hundred meter race and the eight hundred meter race and I think I may try doing hurdles in track this year.

I think it is very important to have a family that has also participated in the same sport as the one you do or one that supports you in your sport. Without my dad and my sister I probably wouldn’t be as encouraged to run cross country and track and try as hard to be my best. My older sister has influenced me a lot in my running. Without her I probably wouldn’t have every gone out for cross country or track. My sister is only a year older than me so I tend to follow in her footsteps a lot so when she choose to go out for running sports I also decided to go out for them as well. My parents are also very supportive of my running. My parents try to go to all of my meets and my dad looks up a lot of the running stats and tells me what I should be running and what my competition is. I think it is very important to have a supportive family. Without my family I wouldn’t be where I am with my running that I’m at today.

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State Meet

My cross country team has qualified for state this year by placing second in the districts meet. The meet is on Saturday and is at a golf course in Fort Dodge. The state meet is held in the same place every year so if you have gone to state before you are used to the course you will run on.

I think the state meet is a very big deal. Cross country teams have been working very hard and have been having a lot of practices throughout the season and all the effort put in will end with one more challenge, the state meet. The state meet gives your cross country team a chance to run against all of the other really fast cross country teams that you may have not had a chance to run against yet this season.

The state meet is very different than most of the other cross country races you will run throughout your cross country season. The state cross country meet has all the best runners in the state competing against each other in one meet. Your team may be used to having your top five runners in the top ten in most meets but when it comes to the state meet that can completely change. Everybody seems to start out running really fast and it’s important to not get stuck behind people when you are running.  You never know how your team may place at state until you have actually run because so many little things can affect the outcome of the race.

Seven people can run for a team in the state meet but only five of the runners are scored but the sixth and seventh runner can still be a very important part to the team.  If your team ends up having a tie with another team the tie breaker is the sixth runner of your team so your sixth runner still needs to run their best in case of a tie. Sixth and seventh runners are also important because if they finish in front of other teams top five runners the other teams will score more points than if they finished behind them and the team with the least amount of points will win the meet. The state meet can put a lot of pressure on you but it’s still important to try to run your best because you have been working hard all season to prepare for this meet and you get to compete against some of the best runners in the state.
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State Qualifying Banner

      
            At the state qualifying meet for cross country the teams that place in the first three go to state as well as the top ten individual runners. For the two years that I have been on my cross country team we have gone to the state cross country meet but only one of those years have we also gotten a state qualifying banner for qualifying for state.

            Most sports get state qualifying banners when they qualify for state but for girls cross country you have to place first at districts, the state qualifying meet. I think this is very unfair. Even the guys cross country team gets a state banner if they place in the top three and qualify but the girls cross country team has to place first. Only fifteen  cross country teams go to state for cross country so I think it is pretty big deal if you get to go and I think the cross country team should get a banner for qualifying for state even if they don't place first in districts.

            My cross country team is ranked ninth in state right now and has a good chance of qualifying for state. Our district or state qualifying meet is tonight and there is really only one team that will be major competition for us. Iowa City West is in our district and they are ranked sixth in state. We have been running against Iowa City West all season. Iowa City West has beaten us in most races though we won against them in one or two. We just raced Iowa City West last week and their team won against ours by about eight points. Tonight if everyone is running around the same times they normally run, Iowa City West will probably win and that means no banner for my team.

            Getting a banner for qualifying for state doesn’t seem like a big deal but it can be especially for the seniors on varsity for cross country. As a senior if your team gets a state qualifying banner you get to present the banner to the whole school. My sister was a junior last year and when the cross country team won a banner she wasn’t able to present it to the school because she was a junior. Now as a senior my sister was really looking forward to presenting a banner to the school and has been working very hard to do so but without placing first in districts we won’t have a banner to present to the school even if we qualify for state. It also seems to be sexist that the boys cross country team gets a banner for qualifying for state no matter what they place but girls have to place first to get a state qualifying banner.
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Alternates

In cross country seven people run in the varsity race but only five are scored. Now that cross country season is over for all of the freshman, sophomores and junior varsity runners only the varsity are still practicing. The varsity team is getting ready for the state qualifying meet and then if they qualify the state meet. The cross country team can take ten runners to state even though only the top seven actually run.  The other three runners are alternates for the state meet and only run if someone gets injured.

This year for cross country I am one of the alternates for state. Being an alternate for state can be a good thing and a bad thing. Now that I’m an alternate for state that means that my season isn’t over yet and I still have to practice with the team. The cross country season seems really long so I was looking forward to being done with practice but now I have two more weeks left.

Another bad thing about being an alternate is not getting to run in meets. I have to practice with the team for the next two weeks but I don’t even get to run unless someone gets injured and I hope no one gets injured so we can run are best at state. So now I still have to go to practice every day just in case someone gets injured and I’m needed to run. Though not having to run in the meets can also be a good thing.

I am very excited about not having to run in any meets anymore. Not running in meets kind of seems to make practicing pointless because you’re only practicing just in case something happens but it is also nice not to have to run in any meets. Running in meets can be stressful and running in the state qualifying and state meet puts a lot of pressure on you to do good so you can help your team get to state. Instead of being stressed and feeling pressured to do well I can have fun instead. I still get to go to the meets with the varsity team and have fun cheering for them with the other alternates.

Overall I think it is a good thing to get to be an alternate. While you still have to practice it is still a lot of fun to be an alternate and you can gain more experience that could help you if you are an alternate next year and actually have to run at state.

Fat Week

Today is my last race so that means I get to start my fat week next week. My fat week is the week after my season ends where I don’t run and eat tons of food. I like to eat lots of the unhealthy food that I don’t normally get to eat during my season. My sister kind of came up with the idea of having a fat week. We both love to eat a lot of unhealthy food but it’s not always a good idea to eat unhealthy food during your season so we go all out the week after are season ends and eat as much and whatever food we want.

             If you are a runner you probably enjoy eating as much food as I do and would also enjoy having a fat week. During my season I still eat a lot of food but I try to cut down on some of the unhealthy foods. Yesterday I really wanted to drink a pop but I had my last meet the next day and I didn’t want to be hydrated so I am saving the pop for my fat week when I can drink as much pop as I want. During my fat week I like to eat tons of candies and sweets. I also eat lots of ice cream. I eat ice cream during my normal season too but I try to cut back a little so during my fat week I will normally eat ice cream more than once a day. I also get lots of frappes. I will get frappes form Starbucks or even get the really unhealthy ones from McDonalds.  I will also like to order twenty chicken nuggets from McDonalds or Wendy’s one day.

            I think having a fat week can be a good idea if you’re a runner as long as you only have a couple a year. Running everyday takes a lot of energy and burns a lot of calories so at the end of your season it is nice to have a week were you can try to gain some calories and eat all the delicious food you normally try to avoid eating. I have my fat week two times a year. One week after cross country season and another the week after track season. My fat weeks are probably my favorite weeks of the year because I get to eat whatever I want and it’s the only weeks of the year when I don’t have to run every day.

Cold Weather

            It is finally starting to get cold outside so that means layering up before you go outside for a run. When it comes to running in the winter or late fall, I am usually stuck outside to run as long as the weather will permit. My family doesn’t have a treadmill to run on so I have to run outside. I also prefer not to run on treadmills because I don’t like to keep running in one spot. I could also go to the gym to run but the gym I go to has a very small track so you have to run a ton of laps before you can get any good mileage in, so I run outside in the cold or until it gets too cold or too snowy and I am forced to go run in the gym.

            When I am running outside in the cold, it is always difficult to know how many layers to wear. If you wear too many layers or sweatshirts you get really hot and sweat a lot but if you don’t wear enough layers it can get really cold and you still sweat. I always to try to make sure that I run with gloves because my hands are normally the coldest and get numb. I also like to bring a headband for my ears so my ears will stay warm. Depending on how cold it is I will normally wear a t-shirt, sweatshirt and running tights and am able to stay warm. If its super, super cold out and there is still surprisingly no snow on the ground I will wear a long sleeved shirt or another sweatshirt and two layers of pants. It can also be a good idea to wear extra socks or thick socks so your toes aren’t numb.

            It’s important to still try to run and get miles in even in the cold winter months because track starts soon and you need to be in shape. Track for me starts in February so I need to be in shape then. It is also still cold in February, so running outside on your own helps prepare you for when you need to run in the cold for practice. When it gets to cold or starts to snow it is probably a good idea to find a gym because while it might be harder to get as many miles in when your inside it will still help you stay in shape and get ready for track season.

Especially for You Race

Running road races can be can be a great thing especially if you are running for a certain cause. Some races are set up as fundraisers to help to fund for a certain cause. Many of the races will allow you to choose whether you participate by running or walking so if you are not big on running but still want to participate you can always walk. Since I am a runner and enjoy running in races it is great to be able to sign up for a race knowing not only do I get to help people but I also get to do it by doing one of my favorite things, running.

This weekend on Sunday I am participating in the especially for you race that is for breast cancer. I am going to be running the race with my friends. The race should be a fun event but is also very important because it raises money to help with breast cancer. I get to run and have a good time with my friends while still helping a great cause.

The breast cancer race I went to had a great turn out. There were tons of people there, a total of 15,000 people. Everyone there was wearing their red shirts for the race so there was a huge sea of people wearing red all going to participate to help fundraise for breast cancer. There were so many people there that by the time the first place runner finished the race at a time of about 17:20 there were still people trying to cross the starting line to start the race. The race also had many people from different places. There were people at the race from 35 of the states and also from three different countries.

After you finished the race you could go get water and other snacks that were provided for the racers. You could also go see your results of the race. The race used electronic chips this year for the first time so you could see your results right away. It was also nice to use the chips because the chips start timing you from when you crossed the start and finish line so it doesn’t count all the extra time it took for you to even start the race. I would recommend running races that a for a good cause because you are able to help fundraise for that cause while having fun and running.  

Cross Country Comes to an End

Cross country season is coming to an end. There is only one week left for the junior varsity and the freshman and sophomores on my cross country team. Our last meet is on Thursday. The varsity runners on my team have the possibility of having three more weeks left. They have this week then the state qualifying meet and then the state meet if they are able to qualify.

I can’t believe how fast the season has gone by. Time seems to go by so fast. I remember at the beginning of the season it seemed like it would take forever for the end but now the end has finally came. I am very sad that our season is almost over and I’m going to miss cross country and all of the people until the season starts again next year.

I am also very disappointed to have only one more meet left. I still haven’t reached my time goal for this year yet. I have gotten close but am still not quite there and now I only have one more meet, one more chance to reach my time goal until next year. During this cross country season when I have been running my races and haven’t quite reached my target time yet I knew that I still had more meets and more chances to try to get my target time but now I only have one more chance. It is a lot of pressure to try to reach my target time and I hope that I am able to do it.

I also hope to be an alternate for cross country state this year. You can only run seven runners in the state meet but you can bring alternates in case someone gets injured or is unable to run. Your team can bring three alternates and right now I am one of the top ten runners on my team so I have a possibility of  going to state if I can remain in the top ten and if my coach brings three alternates to state because sometimes he chooses to bring only one or two.

The last meet of your cross country team can be a lot of pressure because you want to end the season well and run a good time. It can also be sad to see the cross country season come to an end but it’s nice to have some time off before track season starts again in the spring.

Spikes

Running spikes can be important to help you run faster times during races. My coach claims that if you wear spikes for the first time during one of your races you will drop forty seconds off of your time. I'm not exactly sure if that is true but is still believe that running with spikes can help to improve your time.

Spikes are a lighter weight shoe then normal training shoes. By decreasing the weight of your shoes spikes can help to lower your times. When you are running with spikes and your spikes dig into the ground on the course it also helps give more traction so your feet aren’t slipping and that also helps you run faster.

Spikes can also be very dangerous shoes to wear. When wearing spikes it is a good idea to try to make sure you don't spike anyone and that no one spikes you. It can hurt. When we were just about to start one of our races I was pulling my leg up to stretch and accidently spiked one of my teammates who started to bleed right away so she had to run with blood on her leg during the whole race.

Running with spikes can also create problems at the starting line. If you spike someone at the very beginning of the race and the person falls then the starter has to shot his gun and everyone has to come back and restart the race. Though tripping someone when wearing regular shoes during the start of a race can also have the same effect.

Spikes are also fun to wear. Many spikes have fun and bright colors that stand out. I bought my spikes from running wild and they are bright orange and blue. Another nice thing about spikes is that you don’t have to buy them as often as other shoes. You wear your training shoes everyday so they get warn out very easily but you only wear spikes during races so it takes a lot longer to wear them out so you don’t have to buy them as often.

I wear spikes for all of my meets and I believe that they do help me run faster because they provide traction and are lighter weight. I also really enjoy the bright colors of my spikes that stand out during the race. If you don’t wear spikes during races you should consider to start wearing them because they could help you run faster and drop your time.

Trails

For cross country practice my team runs on the Cedar Valley Nature trail a lot. The trail has decent scenery with many plants and trees, a small pond and a creek. It is nice to have a certain place to run practices on. We are able to run many of our long runs there.

It is very convenient to be able to have a certain trail or path you can do many of your runs on. By running on the same trail it helps you know how far you have run. You can have certain mile markers or landmarks on the trail that help you know how far you are running.  On the trail I run on there are mile markers that are spray painted on the trail for each one half of a mile.

Running on the same trail can also help you to run at a certain pace. If you run with a watch when you’re running it’s nice to have one half mile markers because at each mark you can check and see if you are close to running your target time. You can also compare one of your runs to another run if you are on the same trail. You can compare one of your times to the time you are running and see if you are going faster, the same or slower than before by comparing how far you have ran on the trail to how long you have been running.

It is also nice to run on a trail when you have to run long distances.  When I have to run at my house and I want to run eight miles I have to run a four mile loops twice because there aren’t any paths in my neighborhood that I can run eight miles on. When I run on the trail I can run eight miles without having to do any extra loops or running the same thing twice.

On most trails there is also a drinking fountain which is really nice on hot days so you can stop to get a drink of water during your run. Running on a trail is very nice for knowing how far you are running and at what pace you are running. It is also very nice for when you have to run for long distances.

Running with Music

Should you run with music? I think it depends on where and how long you are running if you decide you want to listen to music when you are running. Really long runs can get really boring so it can be nice to have music to listen to during your run. When I have to run over thirty minutes by myself I like to bring an iPod to listen to when I'm running. Listening to music can help the time pass faster. Running long distances can seem to take forever especially when it is really quiet so it can help to bring music so your run seems to go by quicker.

Listening to music can help on long runs but it can also be a downside because you have to bring an iPod to listen to the music on. You can buy certain things made for running with music like and arm band to put your iPod in so you don't have to hold your music player when you run but I don't own anything like that so when I want to listen to music when I'm running I have to hold my iPod in my hand and it gets sweaty and bothersome to have to run with. I am also always afraid that I will drop my iPod when I'm running.

 

Besides having to hold your music player when you’re running it can also be annoying to wear headphones. My headphones always fall out when I’m running. Even if I were to buy headphones that would stay in my ear better it wouldn’t help because I always hit the headphone’s cord with my arm when I’m running and that yanks my ear buds out too.

In the summer when I run by myself is when I will occasionally bring my iPod to listen to music on and it helps my run be more entertaining. During cross country season I never listen to music when I run. When I have practice I have my whole team that I can run with and talk with while I’m running so I don’t need to listen to music. You also can’t have iPods during races so I find it pointless to get used to running with music when you can’t in a race. Running while listening to music can be helpful on long runs and when you are running by yourself but it can be bothersome to have to run with a music player and you can’t listen to music when you are racing.

 

Running in the Rain

            Running in the rain is not always very enjoyable. It can frustrating when you are running and it starts to rain but it can also be really exciting. When I am running a workout sometimes I wish that it would rain. When it’s really hot out it can be nice for it rain so the rain will help cool you off. Sometimes my team runs through the sprinklers on really hot days to cool off just like if it was raining. When it’s really hot and humid outside and it starts to rain but the rain doesn’t cool you off because the rain is warm or air temperature it is not fun to run in the rain. When the rain is hot and it's hot out it just adds to heat.

I also don’t like running in the rain when it is also storming. If it starts to storm it is probably smart to cut your run short if possible. Strong winds and lots of rain can make it difficult to run and to be able to see where you are going. My sister and I were running one night over the summer and had to cut are run short when the wind started picking up and it was down pouring. When we started our run we thought it looked like it was going to storm so we ran shorter loops then we normally would around the block to make sure we could stop early if we needed to. It is smart to look up the weather before you run. With all of today’s technology it is very easy to find out what the weather is going to be like and to plan your run ahead of time so you can try to avoid storms.

            It is also smart to try to avoid running outside when there is lightning. It can be very dangerous to run in lightning so it’s best to try to stop your run if possible. During cross country practice during my freshman year we were running on a track while the junior varsity football team was warming up for their game that morning. In the middle of are run it started to rain and we kept running. When it started to lightning shortly after and the junior varsity football game was cancelled it was a good idea to end our run early.  Running in the rain can be really nice to help cool you off on very hot days but it’s important to try to avoid running in storms because it can be dangerous.

Courses

In high school cross country there are only so many different courses that you can run on. My team runs on about six different courses throughout the season. Some courses we may only run on once but other courses we will run multiple times.

This year we are running on the same course in Iowa City four times. Running on the same courses multiple times in your season can be a good and a bad thing. It can be a bad thing to run on the same course many times if you don’t like that particular course. The Iowa City course that I get to run on four times this year is not one of my favorite courses. It always seems to be really hot when we run on that course. The course also has very little shade and by the time you start running your race the sun is normally setting or is about to set so the sun shines right into your eyes. It’s hard to run with the sun in your eyes because a lot of times to avoid the sun in your eyes you have to look down and it makes it hard to see the where you need to run on the course and to see who is in front of you.

A good thing about running on the same course all the time is that you become really familiar with the course. When you’re really familiar with the course it can make it easier to run because you know where you’re going and you normally know where the mile markers might be and know how close you are to the end.  If you know the course it also helps you to know when you should start sprinting at the end. Running the course for the second time can also help your race because you can know where and when you struggled on the course the last time you ran it. If you know that you slowed down a lot during one part of the course the next time you run the course you can try to speed up or keep your pace at the slower parts.

Running the same course is good for your race because you are more familiar with the course. It can be nice to run the same course if you run faster races at the course. It’s not very fun to run the same course a lot if it’s a hard course or if the course has a lot of hills.

Pack Running

Running in groups is a great strategy to use when you are racing. If you are running in a pack during a race it can help not only your race but the other people in your packs race as well. Running in a group for practice can also be very useful because the people you run with in practice you can also run with in a race.

            If you are on a fairly large team it can be easier to create packs to run in. If you have a few people on your team it can be a good idea to form a group to run in. I haven’t done much pack running in races this year but the few times I have I have found it very helpful. In my races I always try to find someone on my team who I can try to keep up with during a race. If I try to follow someone on my team who is in front of me it encourages me to run faster to keep up with them. This year I am very lucky to have about six people whose times are very similar to mine and who I can run with in a pack. In one of my races I ran in a pack for part of my race with two of my teammates KD and KC and we all encouraged each other to run faster and to pass other racers.

Running in a pack helps not only your running but also your teammates running. When you are running in a pack everyone helps to encourage each other to run faster and to stay in the pack. In a pack it also seems easier to pass other racers. Someone in your pack can take the initiative to speed up your pack for a short distance in order to pass some of the other racers.

It is also important when you are in a pack to make sure that none of your pack members are falling behind. If one of your teammates starts to fall behind you can try to be encouraging and to tell them to try to stay up with you for the rest of the race. If you are falling behind, other teammates encouraging you can help you to stay with them for the rest of the race.

Running in a pack can be a very useful and helpful race strategy. If you have a group of people you run with in practice you can also run with them in a pack during a race. Running in packs helps not only you but your other teammates by encouraging each other to run.

Varsity Races

In high school cross country most meets have three different races. There is normally a freshman and sophomore race, a junior varsity and a varsity race depending on the meet. For the last two years I have ran the freshman and sophomore race and this year I have ran both varsity and junior varsity.

Varsity races seem to help people to run faster times than in other races. Varsity races have the fastest people and the races start out the fastest as well. Because varsity races have the fastest people and start out faster than most races, when you run a varsity race you also want to start out faster than you normally would. If you are used to running in a junior varsity race or a freshman and sophomore race and it is your first varsity race you may be surprised to find how much your time has dropped since last race. Running with faster people seems to help encourage you to want to run fast as well, especially if you are used to being in the top half of the race and now that you are on varsity you find yourself in the bottom half.

Dropping your times by running a varsity race for the first time is always good but another good thing is not having as much people in the race. Junior varsity races have unlimited entries for the race so you will see schools that have a whole bunch of people all lined up to run the same race but in varsity races you can normally only run seven varsity runners though sometimes it is ten.

My first race this year I ran in a varsity race. In this varsity race you were allowed to have ten varsity runners so I was able to run in it. It was only my first race of the year so I didn’t really have any previous times to compare my time to but I still felt like I started out the race faster then normal and was running the race faster. Since then I haven’t ran another varsity race but I am running one today. I am running on a course that I know very well and I hope to see improvement in my times.

Even though you want to run faster with the faster competition of a varsity race and look forward to improving your time it can still be important to make sure you aren’t running the first half of your race faster than you are capable because you don’t want to die out for the last half of your race.  

Morning Runs

              Sometimes it can be nearly impossible to find time to run. Many people have busy and chaotic days and find it difficult to run that day. Because it’s important to run the majority of days in a week in order to stay in shape and because your day can be very time consuming it can be necessary to give up a few hours of precious sleep in order to run.

                On Friday my school had the homecoming dance and didn’t have time to run after school. My cross country team decided to have morning practice so we could still get in a run for the day without inferring with homecoming plans. I had to wake up at 4:30 to go to cross country practice at 5:00. By having cross country practice in the morning instead of in the afternoon it allowed us to be make sure we were able to run and still have time for our other plans.

                Running in the morning can have some downsides. A negative thing about running in the morning is that it is still very dark outside. If you have to run in the morning it is a good idea to make sure you are running on streets that have lights so you can see or you could always just run inside at a gym. It is also nice to run with other people in a group.  When it’s dark outside it can be kind of creepy to have to run by yourself. My cross country team likes to run on a trail that is located near our school. The trail can be very creepy when it is dark because the trail doesn’t have very many lights and hobos sometimes sleep on the trail. My coach claims he saw a hobo on the trail the last time we had a morning run. I would not want to run on our trail by myself in the morning so I am glad to have my other teammates to run with.

                A positive thing about running in the morning is you don’t have to worry about needing to run for the rest of the day. It is nice to know that you already ran that day. On Friday I was really excited to able to come straight home from school and not have to worry about going to cross country practice. Though you may have to lose some sleep it can be necessary to run in the morning.

Mix Up your Running

If you run many races and, or are on a cross country team it’s important to make sure you are not always running the same thing every day. In the summer when I am preparing for my cross country season and don’t have anyone to coach me I have to make sure that I am mixing up what I need to run each day. It is not useful to run only three or four miles every day because you won’t be getting anything good out of it when your season starts. It is important to have some variation in what you run. I normally will run long days, intervals, tempo runs and recovery runs.

            Interval runs are needed to help you to improve your speed. In the summer I will normally run 400 meter intervals but during cross country season I may run 200, 400, 800 or even 1,000 meter intervals. If I want a more anaerobic exercise I will run 400 meter intervals with about three minute rest time for each interval and will run anywhere between eight and twelve intervals. In practice this year many times we run 400 meter intervals and have the same rest time as running time. In practice we will also run 4 sets of 5 200 meter intervals where we will have a three minute break between each set but during the first set we will have a minute break between each interval and decrease that time by 15 seconds each set until the last set when you only have 15 seconds of rest between the intervals. The 200 meter interval workout is normally more aerobic and helps with your heart rate.

            When I run long runs I will run anywhere from about an hour to an hour and a half or six to nine miles. I run at a slower speed in which I am able to talk while I’m running but am not completely out of breath. In my opinion long runs are very relaxing. Recovery runs are similar to long runs where you are also running at a slower pace but are not running for as long of a distance, more like three to five miles.

            Tempo runs are runs that you normally run on the track where you are running at a constant speed that is faster than long days and recovery days but a little slower than your interval pace. When I run tempos I will run them anywhere from fifteen to thirty minutes and I have a certain time that I try to meet on each lap. If you want to be a successful runner it is important to make sure you are running a variety of different types of runs.

Meet Days

         Everyone wants to run a good meet. It is always exciting to have a PR (personal record) in your race. It's important to feel good and be energized on a race day so you can have a PR. You don't want to be tired, sick or sore. Part of running a good race and getting a PR is by feeling energized and being ready for your race by being well prepared for your race that day. The first step to prepare for your race is to get enough sleep so you're not tired and groggy. It's also very important to start the day with a fulfilling and healthy breakfast. I have a meet today so for breakfast I had oatmeal with slices of apple in it and I added some brown sugar, honey and cinnamon.
       The day of your race you also want to make sure that you aren't constantly thinking about having to run in your meet later because  you don't want to be stressed and extremely  nervous when you run. Races can be very stressful, nerve-racking and scary because you may feel pressure to run a good race and get a good time. Some people may think that one of their meets doesn't really matter and they don't care how well they run or what their time is but I think its important to make every race count and always try to do your best. You want to run good and do well in your meet because you have been running all summer and all cross country season to prepare for races and you want to make all the hard work you put in count. So you shouldn't constantly be thinking about running your race because you'll just stress yourself out and it could make you run worse.
            Next thing needed the day of a race to prepare for your meet is a good lunch. You don't want to run your race on a completely empty stomach but you also don't want to eat too much food and be overstuffed when you're running. You also need to drink plenty of water to stay hydrated. Don't wait till ten minutes before your race starts to chug a ton of water. You should start drinking water the day before your meet so you are hydrated for the next day. If the temperature for a meet day is supposed to be really hot make sure if you arrive at your meet and still have a while before you need to start getting ready for your race to find some shade so you don't overheat. And the last thing needed to have a successful meet day is to make sure to run a good warm up and cool down before and after your race. It is important to warm up your muscles before your race and to cool down after your race to help to prevent from having any injuries.