CC 100 - Moon Shot +++
Lots of Updates - Registration, a Wedding and a Record!
Stack Run #4
Last week, Sunday, I ran my 4th stack run, but not really. I modified the workout to just be a long run. Simple goal to run as far as I possibly could starting at 7am. I cleared almost 28 miles then my apple watch ran out of battery. I took that as a sign that I’m more ready than my watch so I called the work out “good enough” and registered for the Canal Corridor 100 miler.
Over this run I did develop a race walk plan that revolves around managing heart rate and a rough estimate goal for time.
Race Plan
Manage Heart Rate (HR):
Maintain Heart Rate below 160bpm while running early.
Use walking breaks to bring HR back below 100bpm and begin running again.
Time Goal 30 hours = Silver Belt Buckle
Maximize early speed to get to 50 miles in 10 hrs or less.
Utilize a 4 mile per hour pace to complete the second 50 miles in 20 hrs
Feeling wild!! Go for the Gold Belt Buckle Sub 24 hour pace.
Nutrition
Eat anything and everything that sounds good at the time.
Mental Plan
Enjoy the moment - 30 hours seems like a long time but it’s a drop in a bucket across a life time. Opportunity…..Enjoy the moment!
Appreciate The Crew.
The Crew
Crew Chief - Emily Van Winkle
Simply Amazing
Crew Sports Psychologist - Vivienne Van Winkle
Great Listener
Very Strong with ink blots
Faster than she appears.
General Crew - Open to Applications
Pacers - Open to Applications
If you want to participate you can reply in your email box to this newsletter update.
Race Date: October 8, 2022 - Akron, Ohio.
Reale Deale Cody Beale Gets Married!
Cody is the #6 All-Time Boys Cross County runner. The Reale Deale led some of the greatest teams in FHS CC History. Cody graduated in 2016 with the likes of “Nasty” Nate Stewart, “The Quiet Riot” Joe Wile & “The Big Rig” Jack Bowman.
Congratualations to “The Reale Deales” Cody & Tori Beale!
For the Record
Rachael Hoover Breaks School Record
I love a great record race!! Saturday the CC team got just that. There are a lot of reactions to this but what I think about the most is the early days of coaching, and not having enough girls for a team. Coaching for 11 years without breaking any records and scratching my head wondering will I ever see a new cross country record at Fairbanks. Then in a wave it began in 2017 when Adeline Fitzwater made her record run at the Watkins Memorial High Schools District 3 Championships and the girls record got run down & rewritten time and time again in the years to come.
Amelia Cameron made her record run at the Galion Cross Country Festival in September 2019 in a time of 19:43.30. That mark was improved by Rachael Hoover yesterday, Oct. 1, 2022, at Pickerington North High Schools Panther Invitational to 19:37.92.
Thank you to the former and current record holders for your record runs!! They have been so much fun to watch.
