quote:<HR>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?<HR>

quote:<HR>Originally posted by mark capparella:

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.<HR>

As for the IT (IlioTibial) band injury, I feel for you. I had the same issues. Started off as just a pulling sensation in my hips and turned into knee pain. I didn't really do anything to combat it besides doing a bit of (probably ineffectual) stretching after my warmup. It just kind of took care of itself. I think doing cross country skiing helped because it strengthened my hip flexors. Try sitting with your legs crossed whenever you can. It feels like a good stretch to me:P But I think you need to conduct some research of your own. There are bazillions of articles on ITBS (IT Band Syndrome), most of which offer the same message in different words.