a

MENU

Junior Runners

Junior Runners

It might be useful for you as a track side parent or mom on the run to see the journey your child can take through running. Discover Coach Michelle Mee’s journey as a junior runner to see what options there are for you, your child and your running family.

The Early Years (Pre-school)

There are benefits to being the youngest of three children, you are roped into playing all sports your siblings are enrolled in at school and you get to practice and learn valuable techniques and skills from them. Every January, our neighbour would bundle all the eager kids wanting to train for the Inter-house athletics into his car, and we’d head off to the local Primary School every evening to train for the upcoming season. We practiced relays and that was the bomb! I wanted to be a relay runner, preferably the starter. My love for running started at the tender age of 4. I could not wait to start Grade 1 and compete in athletics events at school.

 

Primary School Athletics

A new school year meant the start of athletics. Everyone in school competed in athletics trials after a rigorous two months of training during and after school. Springs, my home town, was obsessed with athletics, it dominated the 1st four months of the School year! In Grade 1 and 2, I was the fastest sprinter and would win all my races, including the fun races like the bean bag, bottle and flag race and the technical sack race. I had found my groove, sprinting…NOT!

By the time I reached Grade 3, something had changed, I lost all my sprinting ability and battled to make the top 4 in the 100m trials, being relegated to a reserve for Inter-schools. As an eight year old, my sprinting career had ended. My absolute passion for competing in the relay events was gone like yesterday’s garbage.

 

The Saviour in Cross Country

I think my spirit animal must be the phoenix. There are numerous times that I have had to rise from the ashes and each time I think I become more resilient, patient and enlightened by the setbacks of hard knocks.

My first cross country in Grade 3, consisted of being bused to a remote veld on Grootvlei Mine. We were lined up by age category and we were sent off racing through the veld. The first obstacle encountered on route was knee deep water, this just soaked the shoes. Not an issue! Exiting the water, a more challenging obstacle awaited, boggy mine clay, it sucked your shoe’s off your feet faster than a tornado.

If you survived with both shoes intact, there were the three meter crab infested cement tunnels to negotiate, the best technique, crouch and shuffle. In the last kilometer we leapt over thorn bushes like Lipizzaner’s before heading to the finish line on the school fields.

I had found my new calling, XC running. Two years after my first XC, my final year, to compete in the Junior Girls Category, I remained unbeaten and won all my Inter-school Cross Country races in the league.

Below is Michelle Mee winning the Strubenvale Primary School Junior Girls Inter-school XC in 1982.

Xc certificate nigel 1982 scaled Xc 1982mcm

In Grade 6 and 7, I had good results in Senior Girls Cross Country never finishing outside the Top 5.

The final curtain call on my sprinting career.

In Grade 7, I decided in my final year of Primary School, I would throw the dice and take part in the 100m for old time sake. Surprising myself, I came third at the Inter-house 100m event making me eligible as the starter in the 4 x 100m relay event at Inter-schools. Our relay team won Inter-schools.

The curtain had finally closed on my sprinting career as I never made any 4 x 100m relay team again.

 

The Cross Country Phoenix had risen from the ashes of my sprinting career!

 

 

Cross Country (XC) Racing Tips

Cross Country (XC) Racing Tips

In South Africa, the XC laps are usually 2km long. Number of laps will depend on your age group.

Before the Start of your Cross Country Race

Warm Up: Warm-up and evaluate the route by jogging the 2km lap – Knowing the route will help you to develop a race strategy. If you’ve run it, you will know how to use the route to your strengths.

Self-seeding: More than one age category and mixed categories start together in the same race, ensure you get a good position at the start. Eg: All ladies except senior ladies start with U/14 boys. The boys go out very fast but often pay the price for the fast start later.

The Cross Country Race

The start is “blitz vinnig” (very fast) therefore make sure you are ready to go at 100 percent effort from the gun.

After the first 500m pull back to a sustainable effort for the next three-quarters of the race and the last quarter run as fast as possible. Kick/Stick/Kick.

Effort is more important than pace. Your time/pace on the XC won’t be comparable to the same distance on the road. Rather, race for position.

Set mini challenges in the race, like catching the person just in front of you before the mud section.

Xc3e

Cross Country Training

Do specific training sessions for XC. You can add one XC session per week before the season starts. Training will involve sessions with Kick/Stick/Kick repeats.

An Example of a XC session: Preferably on a grass track, do an interval session consisting of 8 x 400m, start at your current 5km race pace, and lift your pace in the final 50m of the 400m. Jog 200m for recovery before starting the next 400m. Incorporate a 10 -20 m steep bank into your track session . Each lap the athletes must run up and down the embankment. This helps to build leg strength.

Bank1e

Doing Parkruns before Cross Country Season

Park runs are ideally suited to practice off road running. Go and do a few local Park runs prior to XC Season.

Remember: XC is a winter sport. The weather can change dramatically throughout the day. Be prepared for all possible weather conditions. Always include a change of warm clothes including rain gear.