Resources

Setting Your Goals for the Season

Message from Coach Walsh: Please use the following table to help set your goals for this upcoming season. I want everyone to set challenging/realistic goals.

1600 m

 

3200 m

5000 m

Long Run Pace

4:25

9:29

15:29

6:23

4:30

9:39

15:46

6:29

4:40

10:01

16:21

6:42

4:50

10:22

16:56

6:55

5:00

10:44

17:31

7:08

5:10

11:05

18:06

7:21

5:20

11:26

18:41

7:34

5:40

12:09

19:51

8:00

6:00

12:52

21:01

8:26

6:20

13:35

22:11

8:51

6:40

14:18

23:21

9:16

7:00

15:01

24:31

9:41

7:20

15:44

25:41

10:07

7:40

16:27

26:51

10:32

8:00

17:09

28:02

10:56

8:30

18:14

29:47

11:34



Summer Conditioning Log

Runners: please download the summer conditioning log sheet and track your mileage. 

You should indicate the distance and/or duration (time) of the run at a minimum. Some guys indicate which shoes that they ran in so that they can keep track of shoe mileage. You can also use it to track weight, push-ups, sit-ups, etc.

The document will work in Microsoft Word and OpenOffice.  Please keep it up to date as you will be asked to upload it later for the coaches to review.


Layout and Measure your Routes 

The following sites are great tools for laying out and measuring your running loops.

              http://www.usatf.org/routes/ 

              http://www.mapmyrun.com 

 
Links
 
Centerville Boys Track   www.elkstrack.com
 
Centerville High School  www.centerville.k12.oh.us/
 
Centerville Girls Cross Country www.centervillegirlsxc.com
 
Ohio Milesplit   http://oh.milesplit.us
 
 
Finish Timing  http://finishtiming.com/
 
GWOC Conference  www.gwocsports.com/
 
Ohio High School Athletic Association   www.ohsaa.org/
 
Mileage keeping web page: Running2win.com
 
Distance Conversion and calculator- http://www.hillrunner.com/
 
  
 Amazing Races
 
1972 Dave Wottle-USA--Bowling Green State University runner--wins Olympic Gold Medal in 800
 
 
1964--Billy Mills--USA--Kansas--wins Olympic Gold Medal in 10,000
 
 
1964--Bob Schul--USA- Miami Ohio runner and from Dayton Area--wins Olympic Gold Medal in 5000
 
2008 NCAA Cross Country Nationals at Terra Haute
 
 
1972 Olympic 5000 Meter Finals featuring 4th place finisher Steve Prefontaine of Oregon