Good luck this season Evan! Keep at it and remember to have fun :) Doing workouts pre-Footlocker on the course is a super idea. My senior year of high school (2014) I qualified for Footlocker Nationals and racing this course probably 10x over my time in HS really helped so you're making smart moves good sir!
So crazy I came across this video because I'm pretty sure this was the course I ran when I was 15 for footlocker south all the way back in 2011-12. Wish you the best in your CC season!
I usually adjust my warmups to how hard/intense my coach says the actual workout will be. If we’re doing rough hills then I usually go at threshold pace for my warmup. Never do I warm up at race pace lol. If we’re doing recovery then I just go at recovery anyway lol. No need to raise my heart rate a bunch just to go light and flush lactic. Please correct me if I’m wrong, I’m a MS runner looking to learn
@@BigBallaGreen college runner here ; if your heart rate is going above 140bpm on your warmup you are going way too fast. warm ups are to, well, warm up. strides are to get your legs moving before workouts. no reason to push the pace before your session even starts. my team ranges anywhere from 7:30-8:30 on warmups depending on how we feel (and thats only because our heartrates are low enough to go that fast); effort is more important than pace.
@@tundra77 Yea, I never style it off of pace anyway. I go on how my Garmin says my heart rate feels but even sometimes if it’s higher I still feel like it’s lower effort. Edit: I meant Threshold effort on my first comment
Man, your really fast. I am in Middle School and my cross country season is not going the best. I am runningabout a 7:00 to 7:30 mile pace for 1.5 to 2 miles. I wish mine was better, but it is a good thing that you are having an excellent cross country season!
Bro I was like that in 7th grade. My first highschool race is tomorrow and on flat 5ks I can go like low 6 pace. Just lock-in and you will be flying soon.
Pretty good workout still, considering it was on a dirt course and not on a track, I think those times are actually still pretty fast, and nice job on the 150s. Though the cool down was a bit fast, I would think it would be somewhere around 7:45 to 8 flat or so mile pace.
Hey Evan, I am a low level middle school runner with my pr being in the 13s start of 8th grade year. Do you have any tips or workouts for me? I have been working my butt off to get the prs.
@@MrpieceRL I ran 11:20 at the end of my season after 1.5 years of running. Here imate my favorite workouts. 20-30x200m @5k pace with 15 seconds of rest in between. If your a speed based guy then lots of threshold, if your a slow endurance guy, then lots of 400s and 200s at around mile or faster pace
Keep up the good work just want to let you know that Jesus loves you and that he cares for you. He gave me hope and a purpose and I just want everyone to experience that all love praying for you and your family and successful cross country season.❤✝️
"I'm gonna try to win it, while going easy"
Love how supportive your mom is with this channel + your running ❤
Good luck this season Evan! Keep at it and remember to have fun :) Doing workouts pre-Footlocker on the course is a super idea. My senior year of high school (2014) I qualified for Footlocker Nationals and racing this course probably 10x over my time in HS really helped so you're making smart moves good sir!
Hi Evan thank you for helping me in cross country I improved my 2 miles from last year 14:07 to a 12:02 cause of your training videos thank you!
McAlpine is a crazy course man. One of my friends lost his shoe 1 mile in. The start is also insane
So crazy I came across this video because I'm pretty sure this was the course I ran when I was 15 for footlocker south all the way back in 2011-12. Wish you the best in your CC season!
I feel like the warmup is too fast? It sounded like you could only get short bursts of words out, I can speak almost fully normally during a warmup
Yep
I usually adjust my warmups to how hard/intense my coach says the actual workout will be.
If we’re doing rough hills then I usually go at threshold pace for my warmup. Never do I warm up at race pace lol.
If we’re doing recovery then I just go at recovery anyway lol. No need to raise my heart rate a bunch just to go light and flush lactic.
Please correct me if I’m wrong, I’m a MS runner looking to learn
@@BigBallaGreen college runner here ; if your heart rate is going above 140bpm on your warmup you are going way too fast. warm ups are to, well, warm up. strides are to get your legs moving before workouts. no reason to push the pace before your session even starts. my team ranges anywhere from 7:30-8:30 on warmups depending on how we feel (and thats only because our heartrates are low enough to go that fast); effort is more important than pace.
@@tundra77 Yea, I never style it off of pace anyway. I go on how my Garmin says my heart rate feels but even sometimes if it’s higher I still feel like it’s lower effort.
Edit: I meant Threshold effort on my first comment
@@tundra77 HR can certainly go above 140 on the WU. You don't really know what you are talking about.
Man, your really fast. I am in Middle School and my cross country season is not going the best. I am runningabout a 7:00 to 7:30 mile pace for 1.5 to 2 miles. I wish mine was better, but it is a good thing that you are having an excellent cross country season!
Bro I was like that in 7th grade. My first highschool race is tomorrow and on flat 5ks I can go like low 6 pace. Just lock-in and you will be flying soon.
Thank you for the support
I am in 7 and I can run 10:50 for 2 mile but that is still incredible!
@@masonnovak7258 nice bro
nice workout, I did a similar workout today 6x800 @5:30 pace (because there was some good incline)
thanks for the reminder at the end
so weird how we had the same exact workout wtf😂did literally 6 x 800 on hills and went 2:40-50 on most it was very hilly
@@jamesdonnelly3687 lol thats crazy😂😂
Great Video!
Nice bro. I'm a freshman as well. Trying to break 18 this season. Those are some fast reps man
I’m also a freshman and aiming for the same thing 😂
@@BenjiShepard-tb4eq gl bro. What were your PRs in track? I came 20th on state in the 3200 while sick. 11:22.
@@RonanRuns i cant run a 11:22 but my 800 is a 2:03
@@Venxlation dang, my pr in the 800 is 2:28 lol
@@RonanRuns yea lol I'm more of a speed based but my 5k as freshman was 22. My 400 then was 53 though
Nice bro I have a race there soon it’s a good place to run
Keep up the work Evan. W vid as usual :)
Nice workout and video! enjoyed it!
Love the vids Evan keep up the great work 😁
Love the vid! Great job
Pretty good workout still, considering it was on a dirt course and not on a track, I think those times are actually still pretty fast, and nice job on the 150s. Though the cool down was a bit fast, I would think it would be somewhere around 7:45 to 8 flat or so mile pace.
My team did 5xmile repeats here at the start of xc season. Literally the hardest workout we’ve done
Great job Evan! I’m also a ninth grader, but nowhere near as good as you. I’m aiming for 19:00 to 17:00 range this season.
McAlpine is one of my schools usual meets, luckily we’re only 45 mins away so we usually have 2-3 meets there per season
These McAlpine squirrels are nuts lmao
BRO i go to indian land and have meet there in 2 weeks. When I saw that u were there i thought my eyes were deceving me. Keep up the good work btw
Nice job man
Half of my races this year are on this course😭
Keep grinding
Lol, the cooldown surprise was awesome. Time?
😎👟💨💨
Cool.
i have nationals at mcalpine in december
Hey Evan, I am a low level middle school runner with my pr being in the 13s start of 8th grade year. Do you have any tips or workouts for me? I have been working my butt off to get the prs.
@@MrpieceRL I ran 11:20 at the end of my season after 1.5 years of running. Here imate my favorite workouts. 20-30x200m @5k pace with 15 seconds of rest in between. If your a speed based guy then lots of threshold, if your a slow endurance guy, then lots of 400s and 200s at around mile or faster pace
Wow Evan fit. When he fixes his form he’ll go sub-14. (core, footstrike, cadence)
wendys invitational there is so teed
stud
You pulling up to Woodbridge?
Hi, would you be interested in a sponsorship deal? Love the vids by the way!
Whats your strava
whats ur strava?
Keep up the good work just want to let you know that Jesus loves you and that he cares for you. He gave me hope and a purpose and I just want everyone to experience that all love praying for you and your family and successful cross country season.❤✝️
How tall are you…. I swear last time I watched you were way shorter?
Yo wsg I’m a fellow freshman running xc, what state you in, any chance I see you at finals? 😂
Do you use Garmin connect?
next ryan Trahan potentially
hi evan
Evan what’s your last name cuz I want to search you up
His full name is Evan van de griff
i have aau nationals there
Whats your 2 mile PR?
Like 10:26 or smth. He could easily destroy that though
Charlotte is the best