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The post-UNK individual boys' rankings have been updated on our website at preprunningnerd.com/week4ran…. We only have one change at #1. Samuel McQuistan of Holdrege takes over the Class C top ranking after his impressive UNK win while Lincoln Christian's Trevin Opp moves from #4 to #2 after his 2nd-place finish. In Class A, the top three boys did not race at UNK, but Fremont's Aden Soto rockets from #15 last week to #4 this week after winning the UNK meet. In Class B, Jackson Einspahr of Seward won at UNK and cements his #1 ranking. He's undefeated this season and has raced every ranked runner in Class B plus quite a few from Class A. Carter Ribble, a freshman at Beatrice, now sits at #3 after his runner-up finish at UNK. Sammy Holsing of Tri County moves up to #3 in Class D after his third-place finish at UNK. Carter Fritz of Centennial moves up four spots to #8 after his sixth-place finish at UNK. You can find rankings for our Top-15 boys plus school names and the Nerd watch list at the link above. The coaches have issued new post-UNK team rankings for Classes B, C and D, and those can be found at preprunningnerd.com/rankings.

Some XC math... If you can run 4 sec per 1600m faster from one race to another, that's about a 13 sec PR. At the state meet, mid-pack, a runner comes in every second. If you can move up 13 places from today to that meet, and every teammate does the same, that's 80 points.

Female athletes (more than males) do a lot more mindless running (2-5 miles) done at slow paces in aims to "get in shape/faster" and yet in most cases, move further away from both of those goals. If your sport is lacrosse, VB, soccer, etc... the vast majority of your speed/conditioning work outside of skill work should be fast, quick and efficient. Sprint don't jog.