Georgia State Cross Country Champion Joe Sapone
Joe Sapone enters the 2022 cross-country season with high expectations. The Holy Innocents Episcopal School elder in Atlanta is the reigning GHSA Class 1A private cross-country champion and a fifth-place finisher in the silver race at the Garmin RunningLane Cross-Country Championships, where he ran a 5K PR of 14:58.09 at John Hunt Park in Huntsville, Alabama. This outdoor season, Sapone also achieved a PR of 1:52.69 for 800m and 4:09.64 for the full mile. Sapone will provide a training blog for MileSplit over the next four weeks.
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August 28: 18.5 miles
I started the week with a long run of 80 minutes. I ended up getting 11.5 inches. An easy effort just enjoying the LR.
August 29: 9 miles
Did 5 miles before practice at 5:42. I felt good and ran during my free time at the end of the day. The workout consisted of a 10 minute warm up, then a 20 minute run plus 150 seconds, then a core. We had a solid base session. The team is starting to look stronger in these.
August 30: 5.5 miles
Today was supposed to be a practice session on the track, but it ended up taking over. So I did a 10 minute warm up then did a 4 mile tempo on the treadmill, with split times around 5:43, 5:36, 5:27, 5:21. I use pretty much because my Garmin was weird. Then I hit the ice bath.
August 31: 7.5 miles
We did a 10 minute warm up and then had a great basic session. Then I did six miles. I ran a new course near my school, which is always good for finding a new place to run.
September 1st: Pre-race
“Pre-Race” day. We usually do about 10 minutes then some 200 except for today’s “pre-race” we ran with the college team for 10 minutes then the guys just decided to do the other 10 minutes on the track. Then we had 3×200 at mile pace to get the legs moving. Finally, we finished with a 5 minute cool down jog round, no slower, no faster than five minutes.
September 2: 3 mile warm-up + 5K
Race day. We had a half day of school, so I did a pre-race shakeout when we went out. I ran for about 15 minutes – really easy – but didn’t use my Garmin, just a stopwatch, although I did about 1.75-2 miles. Then it was race time. I did a 10 minute warm up. It was the first 5K of the season. I ran solo 15:48 – not my best time, but a good rustproof to get myself ready for the season. It should be noted that our JV and varsity boys took home the win, which is a great way to start the year!
Solid week of running, next week’s mileage will come back and the workouts will likely be tougher.
Mileage ≈ 44 miles