Week 3 Training Blog: Humphries Sisters Race To New 5k PRs

The Flower Mound (TX) dynamic sister duo of Nicole Humphries and Samantha Humphries enter their junior high school cross country season as two of the top performers in Texas and ones to watch on the national stage. The sisters had their best cross country performances yet last season, with Nicole and Samantha clocking 5k personal bests of 17:39.30 and 17:39.98, respectively. They also made for two legs of Flower Mound's national record-breaking indoor 4xmile squad that ran for a new American high school best of 19:37.78 at New Balance Indoor Nationals. Coming off of such successful 2021 seasons, Nicole and Samantha gear up for what's to come this fall. We've asked the Humphries sisters to document their training for the next four weeks as their junior cross country season begins to ramp up, and week three is told by Nicole.

Week 1 - Week 2 - Week 3

Monday, August 29 -- 5 miles

I woke up and got ready for practice at 7 a.m. where I ran 5 easy miles with Sam at a comfortable pace. Overall, it was a good run, but my legs were still feeling a little tired from the long run from the weekend, so the easy pace helped a lot. After the run, we did medicine ball exercises together and hurdle drills for hip mobility.

After school, I came home and worked on my homework until it was time for dinner. My family went to go join my teammates at Chipotle because we were having a team fundraiser for the upcoming season. Chipotle is one of my favorite restaurants. After dinner, Sam and I went to do strength training where we did strengthening exercises, drills, and core. Then I went to bed to get some rest for the workout the next day.

Tuesday, August 30 -- 6 miles 

I went to practice at 7 a.m. and started warming up with my team for a track workout. Our workout was 4x1 mile repeats with 1 minute rest at tempo pace and a 1 mile warm up and cool down. Although it was really humid outside, this workout felt really nice and was enjoyable. Sam and I formed a solid pack with a few of the boys on our team, and we were able to run these miles slightly faster than previous weeks while still feeling smooth and controlled.

At school, I had to take a practice ACT and had a quiz in pre-calculus. After school, Sam and I went to a local animal shelter where we do weekly volunteering. Then I went home and took a nap before going to the gym to do cardio. Afterwards, I put on NormaTec boots and got ready for bed after a long day.

Wednesday, August 31-- 5 miles 

At practice, we did an easy run which consisted of 5 miles for me. I ran with my teammates at an easy pace, and we did a loop that I had never done before, which was fun. After the run, we did medicine ball exercises, core, and hurdle drills.

At school, we did a lab in chemistry. After school, I had a lot of time to relax so I took a nap, finished some homework, and watched TV. Today was a super easy day that helped me recover from the hard workout from the day before. 

Thursday, September 1 -- 7 miles

Instead of doing a second workout for the week, our coach changed it up for this week and had us do a longer run, which was a couple miles less than our usual long run. We did this to keep things controlled before our race on Saturday at the Marcus Coach T. Invitational. I felt really good during this run and really enjoyed the loop that we did. We ran up and down several hills, which helped us change paces while getting in some hill work. When we got back to the school afterwards, we did 6 strides on the turf to help with speed.

School was slightly stressful because I had a test in chemistry, but I ended up doing really well. After school, Sam and I went to the gym to cross train and then came home to eat dinner and fuel before going to do strength training. We ate baked potatoes, which is one of my favorite meals. For strength, we kept it easy to prepare for our upcoming race. Then I went to bed early because I was really tired. 

Friday, September 2 -- 4 miles

I got to sleep in 30 extra minutes because we had practice at 7:30 a.m. At practice, we just did an easy run to recover before our race. Sam and I ran 4 miles together and it felt really nice. Afterwards we did 6 strides to get our legs moving a little bit more.

At school today we had a half day, so I only had to go to one class. We played games there which was really fun. After the short day at school, I went to visit my mom at work and ate lunch with her and some friends.Then I took a nap and chilled before going to a team dinner with my teammates. We ate pasta and salad to carb load before the race. It was a really fun time with my teammates. After that, I went home to get ready for Saturday. I took a salt bath, stretched, did NormaTec, and braided my hair because I had to wake up super early the next day. Then I went to bed at 9 p.m. to get some good sleep. 

Saturday, September 3 -- Race day at Marcus Coach T. Invitational, 6 miles total

Today was race day. I woke up at 5 a.m. and got ready to go on the bus to the meet at 5:30 a.m. I ate my breakfast on the bus. When we got there we had to start warming up almost immediately because we were in the first race at 7:15 a.m.

This was my team's first 5k cross country race of the season, and I think it went very well overall. The course was one that we have run on many times, although it was a little muddy after a week of rain. Going into the race, my plan was to hold back a little bit the first mile and try to focus on finishing. Overall, I think I executed this well. I started towards the back of the front runners for the first mile and moved my way up during the back stretches of the course and closed well. I ran 17:31 and my sister ran 17:20. This was a 10 second PR for me and my fastest time on this course, but I am excited to keep working hard and improving. This was a very competitive meet, almost like a mini state meet, so overall I am proud of the way I performed, but I see areas where I can improve and find myself closer to the front. I am also proud of my team for taking the team win on a competitive morning. I am happy with the results being the first 5k of the season!

After the race, my teammates and I cooled down together and then cheered on our teammates in the later races. It was a very fun morning. When we got home, some of my teammates and I went to get food together. Then I was extremely tired so I took a long nap. The rest of the day I relaxed to recover and spent time with family members who are in town. 

Sunday, September 4 -- Cross train/rest

I slept in after a long day due to the race. I didn't do much today because I was really sore and tired, so I needed a day to recover. I finished some homework, spent time with family, and fueled. For a workout, Sam and I went to the gym to cross train for an hour. I felt really good during this and it was an enjoyable way to recover while still getting a workout in.