Runners move to earlier workouts

By Sam Waller

Members of the Albany cross country program are continuing with their training as the first meet of the season draws nearer.

Albany will open the season Wednesday, Aug. 31 at Haskell. The runners are entered in seven invitational meets before district competition in October.

Following the Haskell meet, Albany will compete at Eula on Tuesday, Sept. 6 followed by meets in Abilene, Hawley, Hamlin, Rotan, and Anson. The District 10-2A meet is scheduled for Oct. 12 at Anson.

Coach Ginger Norton said the runners began more hill work during the third week of preseason workouts.

“We did shorter hills with a quicker pace behind the field house,” Norton said. “We also went to the football field two days and did speed work for endurance and time.”

During those sessions, Norton said, runners began at their normal pace, then increased speed for 40-45 seconds at the blast of a whistle, then resumed their original pace on another whistle.

“We also did some running backwards for 50 yards, then turned around and sprinted for 50 yards,” she said. “We worked more on speed work but with a longer time running.”

The training schedule changed this week with the start of classes. Norton said morning workouts moved to 6:00 a.m. because several runners are members of the Ragin’ Red Band, which begins practice at 7:15 a.m.

“We’ll do that mostly on Mondays and Tuesdays,” Norton said. “When we get into the season, most of our meets will be on Wednesdays. Mainly, Mondays will be over distance and Tuesdays will be shorter speed work.”

Norton said she plans to add evening training sessions after the heat of the day dissipates.

“During the athletic period at 2:30-3:00 p.m., it’s just too hot right now to be running in a mid-day time slot,” the coach said. “We’ll have strength and conditioning during that time.”