i actually have a real question:

i'm new to xc annd on the home course at my school, there is a very small, skinny trail that it is impossible to pass anybody on.  the first time on it is about 1/3 into the race (you go downhill on it) and the second time on is is about 2/3 into the race (you go uphill on it).  sometimes the person in front of me is holding me up, and i was wondering if i should use up much more energy to get in front of the person ahead of me (so they don't hold me up) or wait until we get to open grounds again to pass them?

Originally posted by crlyn:
i actually have a real question:
i'm new to xc annd on the home course at my school, there is a very small, skinny trail that it is impossible to pass anybody on. the first time on it is about 1/3 into the race (you go downhill on it) and the second time on is is about 2/3 into the race (you go uphill on it). sometimes the person in front of me is holding me up, and i was wondering if i should use up much more energy to get in front of the person ahead of me (so they don't hold me up) or wait until we get to open grounds again to pass them?

We had a similar spot in my HS X-C course (has it really been 20 years ago now???), and we (as a team) used it to help lengthen leads for our top runners by slowing down in front of the opposition (as you have experienced yourself).  I would recommend using the approach to these areas as a good time to throw in a healthy surge, pass a runner or two, and then slow down (if you want) to recover in this area.  Surging again when your through with that area may give you nice separation from the runners you just passed.  It's great you're thinking in terms of race strategy, as this is one of the more important aspects of good cross-country competition.

Thanks for the tip that a XC race is a BATTLE. I had my first XC race yesterday, which was only 2.5 miles not 3k, and I bet I could've gotten a lot better if I wasn't polite and just didn't get a heck.

Man, I actaully thought one time, "If I go past them I'll make them feel bad...I" wtf... I'll use your advice next time, it's a battle, you have to get in front and you have to do it anyway you can.

Also, I started out slow becuase my coach told me to, and so I got caught in  a slow pack. I didn't know the pace I was suppose to go because it was my first race, so I followed them; and at the 1  mile mark I was full of energy and the people around me were huffing and buffing. I then started to go faster but it was too late to catch up to people. Next time I'll start faster because in the beginning I'm less tired so I'll be able to go faster...

This is a really dumb question, but does anyone have a breathing pattern when it comes to running? I'm doing the C25K plan and read about shallow breating so I started to really take in deep breaths and it wore me out and screwed up my harmonius pattern. It seems as if I work well taking two fast breaths in (along with my steps) and then a longer single breath out.

Any ideas? Also I've had a slight problem with the IP band (I think that is what it is called.) I've rested a few days in between and continue to ice for 20 min after running, but heat at bedtime is good for it??

Any help will be appreciated.

Robin

Thanks! It's nice to know that I'm not the only one with this wierd hip pain!

I was also wondering about HR monitors. Are they important to use and where can you get them cheap? I saw them online for well over $100. I don't want to spend that much!

Robin

So I have a question. My heart rate goes really high when I run ( but not when I am just hanging out). Like in the low 200's ( highest ever - but it was definately the highest I could stand). When I run a pretty good hill (short but steep) it is in the very high 190's (only short answers and possible glares). A good clip ( but I can still talk) is 185 or so and a nice slow pace is 170. I know my HRM is OK because I switched with someone and got the same readings. You hear about runners in great shape dropping from heart attacks and they are in amazing shape. It is always so shocking and tragic. I am in moderate shape - a little chubby but can hold my own. Should I worry? Oh, I am 38 years old and female.