Inside look at women's cross country
By: Emily Cohen
Running three miles is an easy task for a cross country runner. Players run on average three to six miles everyday. All that running can take a toll on the body and they feel the effects.
“You’re really sore for the first couple of weeks, but eventually your body adapts and gets used to it,” said Dallas Burris, 11.
Each day of the week has a different routine that focuses on a different aspect of running. Some days are long distance, others focus more on speed, and some have a variety of both. Not only does this routine help players improve their time; but it also keeps practice interesting because they are not doing the same thing over and over again. Monday through Thursday practice is after school, but on Friday’s it is before school.
On Mondays, the team runs five miles doing a loop around the school. On Tuesdays, they do six half miles, then run up hills near the track, and finally finish up with killerups. Killerups are sprints that a player runs from cone to cone. Cones are placed about ten feet apart in the beginning. After a player touches both cones, they are then placed farther apart and this process is repeated many times.
“Tuesdays are the hardest days because they are really tiring,” said Burris.
Wednesday is a speed day, where there are many sprint exercises and timed runs. There is a variety of speed and distance on Thursdays. However, Thursdays are special because the team runs down to McDonald’s at the end of practice.
“Thursdays are the most fun,” said Burris.
With the moon still shining in the sky, the team takes the track on Fridays. Practice is before school, so the girls can have more time to recover for their meet the next day. It may be early, but there are incentives. It is much cooler in the morning than in the afternoon and breakfast is supplied.
On the weekend at the meet, the team runs a three mile race. The demanding practice routine helps many players lower their time. Alanah Sonntag, 12, and Melissa French, 11, are in the top ten in the GMC. Three miles no problem, these girls can do it all.
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Emily Cohen |