2 RM City Course 10/17/13 This course is won in a few places: From mile 1.4 – 2.4 in the down hillStarts over the 4 bermsFINISHES OVER 4 BERMS!Smart racers win this with guts and tactics.For the City Meet, you have to race. Time is only a benchmark, position in the race finish determines the winners. Time does not! RACE!
3 RM City Course 10/17/13 Flat start, but two berms right of the bat! Get momentum going up and down the berms!Use arms!Big U-Turn to left with two more bermsHead out of gate and turn rightLittle rise to get to entrance of lake.5 mile mark is at the end of the parking lot.Boys (2:35 – 4:58 min) 15:45 – 24 min 5KGirls (2:50 – 4:28 min) 17:15 – 27 min 5KUps and downs in parkKeep moving feet up hills so pace is maintained
4 RM City Course 10/17/13 Mile 1 is at the bathrooms Hill climb of 30 feet in .42 miles from bathrooms out to tree on Brown RoadKeep your paceUse arms to driveAt mile one – check timeBoys (5:10 – 7:55 min) 15:45 – 24 min 5KGirls (5:40 – 8:55 min) 17:15 – 27 min 5K
5 RM City Course 10/17/13From tree on Brown all the way to the last bit of the lake loop is a gradual loss of 39 feet in about 1 mile.Make the turn at the tree and accelerate back to speed.Use the downhill to increase pace a bit to account for the down grade.Don’t sprint –open up and let gravity do its work.1.5 miles is 100 meters past the turn at the tree.Boys (7:45 – 11:55 min) 15:45 – 24 min 3KGirls (8:30 – 13:25 min) 17:15 – 27 min 5K
6 RM City Course 10/17/13Accelerate after the turn at the gate on Brown and the turn back onto the lake loop.2 Mile mark is about 60 meters before bathroom.Boys (10:25 – 16:55 min) 15:45 – 24 min 5KGirls (11:25 – 17:55 min) 17:15 – 27 min 5KCut onto the lake loop by turning leftAccelerate off turnSlight hill at the end of the lake loopOvercome lactic burn with positive thoughts!Accelerate after you turn back onto grass off of lake loop and as you go around the gate.
7 RM City Course 10/17/13Accelerate after you turn back onto grass off of lake loop AND when you turn onto short desert stretch.About 10 feet of elevation loss turn back onto field2.5 mile mark is 60 meters after the turn back onto the desert strip.Boys (13:00 – 18:40 min) 15:45 – 24 min 5KGirls (14:20 – 23:40 min) 17:15 – 27 min 5KNatural to feel exhausted. Overcome mentally!Begin your 800 meter finish (1/2 mile to go) when you get back to the parking lot.
8 RM City Course 10/17/13When you get to the second berm coming back in, you are 400 meters (1/4 mile) from finish.You will have 3 more hills to cover so be ready to attack!Start moving!Focus on form, staying on toes and driving armsBig giant U- Turn to left with berms.FINISH STRONG! ALL YOU GOT!! (3.1 miles)Boys (15:28 – 23:45 min) 15:45 – 24 min 5KGirls (16:58 – 26:30 min) 17:15 – 27 min 5K
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