RM City Course 10/17/2013

RM City Course 10/17/13 This course is won in a few places: From mile 1.4 – 2.4 in the down hill Starts over the 4 berms FINISHES 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!

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 berms Head out of gate and turn right Little 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 5K Girls (2:50 – 4:28 min) 17:15 – 27 min 5K Ups and downs in park Keep moving feet up hills so pace is maintained

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 Road Keep your pace Use arms to drive At mile one – check time Boys (5:10 – 7:55 min) 15:45 – 24 min 5K Girls (5:40 – 8:55 min) 17:15 – 27 min 5K

RM City Course 10/17/13 From 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 3K Girls (8:30 – 13:25 min) 17:15 – 27 min 5K

RM City Course 10/17/13 Accelerate 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 5K Girls (11:25 – 17:55 min) 17:15 – 27 min 5K Cut onto the lake loop by turning left Accelerate off turn Slight hill at the end of the lake loop Overcome lactic burn with positive thoughts! Accelerate after you turn back onto grass off of lake loop and as you go around the gate.

RM City Course 10/17/13 Accelerate 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 field 2.5 mile mark is 60 meters after the turn back onto the desert strip. Boys (13:00 – 18:40 min) 15:45 – 24 min 5K Girls (14:20 – 23:40 min) 17:15 – 27 min 5K Natural to feel exhausted. Overcome mentally! Begin your 800 meter finish (1/2 mile to go) when you get back to the parking lot.

RM City Course 10/17/13 When 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 arms Big 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 5K Girls (16:58 – 26:30 min) 17:15 – 27 min 5K