Kate Putman of Cicero North Syracuse

Cicero North Syracuse (NY) senior Kate Putman has a big season ahead of it. The New Yorker finished 14th at the 2021 New York State Cross Country Class A Championships. During her junior season, she won an indoor state title in the 1,500m before finishing fourth at the New Balance Nationals Indoor in the two-mile, where she clocked the fifth-fastest time in the United States with a personal best 10:15.18. We asked the New York native to give us some insight into her training this season, and this is the first of a four-part cross-country training blog.

Monday August 29: 10 miles

We started the week well with a long run! My long run consisted of nine miles with strides, adding up to another mile at the end. Today my legs and body hurt from the (extreme) tubing, however, we were able to shoot to make it a good run. After the practice, I headed straight for physical therapy. Due to my long-term burnout, they made it a bit easier for me today by excluding a set of everything I did, along with a few other edits. I always love how they explain why I do the exercises I do and how they will benefit me in the long run (no pun intended lol).

Tuesday August 30: 8 miles

Today we tried a new workout that I had never done before.

We tried 8×800 on the track and aimed for paces between repetition and interval. My target pace was between 2:30 and 2:35.

The first few were pretty easy as we were just starting to get into it, but once reps 5-8 got there I was working. I decided to take my watch off mid-workout because I found myself staring at it constantly for no reason. I just allowed Coach Broton to read me my paces and I trust that I could make it to the line in a desirable time frame. One thing I’ve learned that helps me get through a lot of training and going through a lot of races is to say to myself “yes I can, yes I can”. I learned this from my club coach (Coach Mom). She really ingrained it in my brain during the covid season when I was traveling with her, and my amazing club team to Virginia Beach to run! This workout also included a one-mile warm-up and cool-down, as well as a 400-meter active cool-down between sets.

Wednesday August 31: 7 miles

During my high school years, I learned how important recovery runs are and recovery in general. My teammate Marissa Navarre said the other day that “Kate is huge about her recovery,” and she’s so right.

From recovery runs to compression boots, chocolate milk, stretching, ice baths and hydration, I developed habits that incorporated recovery into my training. Being a senior and going to college soon, I look forward to being part of an environment where everyone recovers as hard as they train. I also look forward to learning new, more effective ways to do this with the resources available at the college level.

So, if you haven’t guessed it yet, today was a recovery run on soft surfaces with some strides. Today was also a PT day! Keeping in mind that it was my recovery day, but also that I needed to work, they accelerated parts of my training plan and then allowed me to assess what I felt I could do on other parts.

Thursday, September 1: 6 miles

Time Thursday! Today was the last practice of the week, so we had a good one. I had to go to this one solo today, due to a flight I had later in the day that conflicted with my practice time.

The training was pretty average.

I tried to aim for around 6 hours. I got excited and went a little faster than that for my first couple, but was able to keep up the pace for the others. The workout ended up being a warm up mile with 4xMile tempos and a cool down mile. I tried to focus on that third mile, so I could run a solid third mile in a race.

Friday, September 2: 7.5 miles

Today was full of fun stuff! I had the opportunity to experience another official visit with amazing girls and coaching staff. I was also able to run with JoJo, a good friend of mine, who was official with me. We did an easy run on some trails the trainer showed us as we had a practice session the next day. We also added some walkers at the end. Later that day I have to go to a football game with the team. All in all a great day with lots of nice people!

Saturday September 3: 8.5 miles

I have to run with the team today. These official tours are so cool to learn more about each program. I love running with the girls, it’s so nice to experience the program through their eyes while doing what you all love.

The workout went really well with a 15 minute warm up and then a 36 minute progression run with a cool down/shake mile. Honestly, I’ve never done a progression run before, so it really helped having JoJo there to pull me through and show me the ropes. We tried to descend at a pace around the tempo. At the end of the race, we were able to eat donuts with this adorable running group they have nearby! We ended the evening with a football game, hanging out with the team and some amazing meals!

Sunday September 4: 1 mile shake in water

Today my sister Gabby looked after me while I did my lake shake just to get my legs moving. This may be the last time I run in the lake this year since the weather in New York has slowly changed. However, I had to end the evening with the usual bonfire!


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