2013 Cross Country,
Is it okay if my prerace meal is a Supersize McDonald's Burger and a Mountain Dew?
If you really thinks it works for you, why change it
Do you think it is acceptable to hold up a hand and your index finger after winning a race, or is it taken as arrogant?
Is it possible to become a successful middle distance runner when you're larger than average? Not fat, but I'm tall and weigh about 175. What is the best strategy for me to improve in the 800?
To Annoymous at 1:27 PM:Paul McMullen was not a "skinny" distance runner and he ran 3:33.89 for the 1500m. I don't recall his 800m PR but I'm certain it was pretty fast. Improving in any event is always dependent upon who you are. Some individuals thrive on training more like a long distance runner and some have more success when they train like a sprinter. Both methods have their advantages and disadvantages. Take a look at what you do and talk with your coach about it.Best of luck!Craig Lee
How to train to improve my kick?I'm sick and tired of closing races in 62-64. I want to be able to close in 60 flat or faster. What kind of intervals or training can I do (other than just striders and getting aerobically fitter)?
you mean strides?
@miles of trialsYou need to increase the ability of your muscles to contract quicker and for longer. The longer mainly comes from aerobic training. The quickness comes from plyometrics and weight lifting. I just gave the simple answer since I don't know what your training currently is and if you already do these things.
My coach isn't really giving me any real advice for training over the summer, but I feel like it would help. Our rival school is getting faster and their training program seems very similar, but they run over the summer. This question definitely varies by coach, so the more responses the better. Thanks a lot
Overall, what is the viewpoint from you coaches on listening to music while running? For a while, I would never run without my ipod, but after a while I felt like I was cheating myself. I felt that if I do all distance runs and workouts with my music, that I would get too used to it to the point where if I'm in a race where music players are prohibited then it'll be harder for me to run, since I'm so used to doing it with music.These days, most road races to my knowledge allow you to have music players with you while you run. In my first paragraph, I was talking really about high school meets where music players are prohibited. So what do you all think?
I won't allow my athletes to run listening to music. First of all, it's dangerous as you may not hear a car heading in your direction. Second, what are you telling your teammates when you would rather listen to music than converse with them.
How does a bigger runner( 6 foot 2 153lbs) get a quicker cadence during colligiate length distances and any advise for training for the 3000m steeplechase?
How do I get one of these coach's massages everyone is talking about?
Hey runner @ 11:02 posting This is an oversimplified version of what you can do to train over the summer. Obviously it is dependent upon how much mileage/time you are used to running but here is my best stab assuming you can handle 50 miles a week or more. 1) Monday - Easy long run 40 - 70 mins. 2) Tues. Hill run - 50 - 80 mins. push the hills 3) Wed. Easy flat run - 40 min. 4) Thurs. Hill run - 50 - 80 mins. 5) Friday - Easy 20 min run and 6 strides 6) Sat. - Long easy run (flatish) 60 - 90 mins. 7) Sunday off. You just need to build a big base over the summer so when you start your school training you will be ready to start intervals, tempo runs and speed work. A simple way to think of it is summer is where you build your endurance and the season is where you start building strength and finish by honing you speed. You should start conservatively and add mileage at most 5% per week. - Look on the lynbrooksports.com website for training groups or even reach out to the "rival" high school and join them for summer runs. I used to train with my "rivals" over the summer when I ran for Gunn High School and occasionally during the season.....Good luck! Coach at The King's Academy
How important is an off day? Asked another way, can it be more beneficial to train every day instead of taking a day off?
I think off days for young athletes are very important. You can be very successful in cross country running 6 days a week and if you really need to do something active on that off day, then go our for a bike ride or a swim.
would you guys advise lower body strengthening during the summer? like squats and lunges? I've had people tell me that I should strengthen my hamstrings and calves but i'd be worried about the soreness taking away from my actual running.
Unless you overdo it, soreness from weightlifting should not take away from your running. If that is still a concern, then do your running first on the days you lift.
If you plan to lift (which I think is a good idea), make sure of a few things first. 1) Understand how to properly execute each lift and pay close attention to make sure that you are actually doing the lifts correctly. It is far less risky and more beneficial to lift correctly, even if it means lifting substantially less weight.2) Have a plan. Don't simply go to the gym and lift what you feel on different days. Understand why you are doing the lifts that you are doing and how that plan will progress throughout the summer and into the fall. Proper form and an intelligent plan should prevent soreness from reducing the amount of running you do or detracting from the quality of your efforts. If you want to add some extra insurance, lift following your more intense efforts. This will make it so even if you are sore the next day, you will be sore for a recovery run and should be able to complete it anyway.
On the subject of lifting, what do you and the other coaches recommend in terms of what lifts to do, how often, and especially what rep ranges to do? And does this change for cross country vs. track and mid-distance vs. distance during track season? Thanks for any advise!
First, as a distance coach, strength work is not my area of greatest expertise. I've done a fair amount of reading in the past couple of years, formulated some opinions, and with the help of my assistant coaches, who are more versed in strength training, have put together what I consider to be a fairly comprehensive strength program. That said, my opinions are just opinions and more qualified people out there could have a totally different take on what people should be doing for strength. In general though, we lift twice a week. In addition to this, we complete a strength circuit or sometimes multiple strength circuits once a week that utilizes mostly body weight as resistance. At this time of year, everyone is doing the same thing in the weight room, which is about 4 exercises per day, 3 sets of 10 reps, with about a minute of recovery between each set. Weight is not so much and the emphasis is on form and full range of motion. Our inexperienced lifters stay in this type of program for a full year (cross country and track). Although I don't believe that this is the most beneficial way to lift, I do believe that it is a very important part of the learning process in our program. Lifting low weight and high makes it much easier to learn how to properly execute the lifts and much less risky in terms of injury. For an athlete with little to no experience in the weight room, the athlete will still get much stronger in this program. Assuming that the athletes develop good habits in that year, they move into a program where their reps decrease and the weight increases significantly. We still do three sets, but we only do 2 exercises in a day and the sets are of 1-3 reps. Focus is still on mechanics and range of motion and in fact it is more important in this program. The more weight that is on the bar, the more likely it is that an athlete gets hurt lifting. If you have any questions, feel free to email me at firstname.lastname@example.org.
To anonymous @ 1:27-Parker Deuel was pretty successful in high school and is running D1 now. He's 6'4 or 6'5 and around 180. If you're tall and you want to get faster, pay attention to the length of your stride. Tall guys tend to overstride and heel strike. Consciously shortening your stride and planting below your hips will speed up your turnovers, use less effort, and be easier on your body.
My daughter as a sophomore tired of the 10 mile Varsity girls 2 hour "slog" runs and chat fest and decided to run with the Frosh-Soph Boys instead [final runs of the day without a coach] who ran at a much faster pace. Coming off a hip-flexor injury she dramatically increased her times running with the boys Even with her hip flexor injury, she was the teams no. 2 runner. Her coaches became furious with her despite her improvement and required her to run again with the Varsity Girls. Question: How many coaches or programs try to design personal workouts for their athletes ? It is obvious that some of my daughter's teammates benefited from the 10 mile plus varsity girls slog runs whereas my daughter benefited from a much faster but shorter (6-8 mile) boys runs.
To anonymous at 4:14I was 6'2" and 175lbs in college and ran the steep in the 9:20's.The best advice I ever heard in a race was to lay back the first two laps then reel everyone back in over the next 5 1/2 laps. I used this strategy quite nicely, ticking off 74 second laps over the course of the race.I hurdled each barrier.I assiduously avoided other runners over the barriers, usually moving outside to give myself plenty of space.About once per week, I'd work-out over hurdles.I never really figured out the water barrier. We didn't have one at our track.Otherwise, I trained with the 5000m runners.Best of Luck!
To anonymous Dad,Talk to the coach. Open lines of communication are always welcomed and encouraged (most of the time). There may be a reason why the coach is having her run slower. Maybe she is injury prone? Lacking endurance? And another thing to consider is that xc is a team sport. Track is all individual. In xc I know college guys who ran for top a top 5 spot instead of risking going out and blowing up costing the team points. Lastly, if your daughter is slightly out of shape but healthy that is better for the team than running injured. Again, in track you can risk more as it is more individual. Another reason, some schools have desperate programs. There are a lot of possibilities as you can see which is why communication is so vital. Pick up the phone and give the coach a call. If they know what they're they will be able to explain the reasoning. The question is, if it is not the answer you want to hear will you support the coach or bad mouth at home causing distrust?
To Father of 9:23,The Anonymous is Right Communicate with the Coach and find out what the plan is. We as Coaches and there is a lot of good Coaches on this site that all have plans for are athletes. Some are based on Lots of Miles and some not as Much. XC Should be a Team Sport, but also a Individual sport based on training and who the Individual is. As a Coach, Majority of the Time my girls run together as a Team but then we do mix in with the Boys. Personally I'm based off a little off of 5 to 8 mile runs vs 10 Mile runs for a 3 Mile race or even Track. But Once in a while a Few might get that 10 Mile run in! But that works for me and my Program and Maybe not for others, but as coaches we tinker with things every year. But Like I said before you should really talk to the coach and just see what the training method is and explain your concerns and he'll explain his!
Also interesting to note an 18:30 5k runner (5:57 pace) sees a training benefit as "slow"'as 8:58 per mile according to many running calculators. Add in hilly runs and that 8:30 slog isn't so much a slog. I'm not sure if your daughter is 18:30 but if she is in the 20-22 min range even 10 min pace isn't bad. I'd be more concerned about the 10 miles. Running 1:30-1:40 for every training run seems a bit much for high school students.
I would have a hard time taking advice or giving credence to input from Anonymous posters.I offer this not to discount all that the Anonymous poster(s) have to say, but that you should know who you are listening to. And coaches (or people posing as such), you should really be responsible and identify yourselves before blindly lobbing grenades of advice over the wall at the questions posted here.Oh, and to the dad of the girl who didn't like/respond to the 10-mile runs--your question was about individualized plans. Yes--I would say there are coaches who do this, even more who say they do this, and others who disregard and execute blanket training plans. I agree with Rob (since he is the only one who identified himself)--talk to the coaches and work with them. In the end, no philosophy should prioritize anything more than what is best for the kids.
Well the anonymous poster who asked the question threw his own jabs. So anonymous responses is all he will get. But since we are asking questions how can Carlmont be so good with revolving coaches. Answer, coaches are over rated, it doesn't matter if you are good or a puppet, what it comes down to is talent. So check your egos coaches, it has nothing to do with you.
Really Anonymous 9:34! Any school with over 2100 Students better Be Good!
Anonymous @ 9:34 PM-Thank you for illustrating the point with your veiled and directionless rabble.I am quite certain that the only ego that is on display here is yours--and it is clearly fragile. Why else would you hide in anonymity?The rest of your rant does not merit a response as it is presented. It sounds like you may have had a bad experience that has left you jaded. Perhaps you should resolve that rather than subject others to it through angry posts in a thread designed to help others--not attack.That said, I would also suggest you consider what "talent" really is and where it comes from, as science has helped us realize that it is not the mythically divine gift many people (like yourself) regard it to be. It could be a nice opportunity for you to learn something by doing a little research on the subject.I would also add that there are certainly plenty of instances where novice coaches have had athletes under their charge who performed quite well. You may consider that perhaps the power and efficacy of the coach may extend beyond the writing of workouts. Let's face it--anyone can write a workout.However, coaches do not coach events. They coach people.And there is a lot more to people than paces, miles, and talent. There are a lot of people walking this world with untapped talent. While some talent is necessary for success to take place, the brand of talent can be quite diverse--and it will not guarantee you victory either.Some people have a talent for hard work, and this is most often cultivated in the home or the community. Others have a talent for toughness, and this can be learned on the streets or in quieter moments of lonely struggle that can ultimately lead to transcendence. Still other people have physical talent which can be carved out through lifestyle choices or force of circumstance or blessed habits that become powerful traits.This "talent" you speak of is both enigmatic and universal. What it is not, however, is omnipresent. Much of the talent we may or may not possess as people is hidden from our view until someone helps us find it. And if it goes undiscovered--if it is never brought to the surface or conjured out of us with the right music, it will die quietly inside and we may be none the wiser.Either way, I agree with Emerson when he said, "Every artist was first an amateur." A coach, then, can simply be the one who gives an athlete the canvas and paints and allows them to create. A coach can also go so far as to teach the brush strokes and styles that have created past beauties. A coach may even help the athlete fins the means to display their artistry in front of the finest galleries and to much acclaim. Whatever the involvement of the coach--regardless of his/her technical skills--if they understand people--if they prioritize the athlete first--regardless of the amount of "talent" an athlete has, that coach can help that kid get all that they have out of even the most minor of gifts.Are coaches overrated? I am sure there are those who are given greater regard than they are due--in any sport. However, are coaches unnecessary or obsolete? I would disagree with you and say that coaches are an integral part of this sport and for good cause.When I began teaching and coaching, my father (a coach and teacher of worthy regard in his own right) offered me this advice--"Don't be a sage on the stage. Be a guide on the side." I have tried to do just that.Consider this--a general leads his army from the back, trusting that his soldiers have been prepared for battle and will perform as planned. And while the soldiers are the ones who fight, and they are certainly the ones who claim victory over their opponents, they still need to be led.So, stop being angry, understand that not all coaches or "talents" are alike, and do your best to recognize that we are here in an effort to help one another--not tear each other down.
"But since we are asking questions how can Carlmont be so good with revolving coaches. Answer, coaches are over rated, it doesn't matter if you are good or a puppet, what it comes down to is talent. So check your egos coaches, it has nothing to do with you."Actually, I would argue that Carlmont is a perfect example of what a good coach can do.
They have had a revolving door and will be on their fourth coach in 5 years. So... Yeah. They won section titles since the school opened. It is clearly not the coach/es.
Coach Puppione, It's a good thing that you disregarded your father's advice and at least this one time became "A sage on the stage." It makes me wonder what undeveloped talents I may have had but never discovered. Sadly, I am now retired and too old to realize any untapped potential I may possess.A writer? artist? athlete? Your kids are lucky to have someone with your insight and obvious intelligence as their coach. Posting at 1:08? Up late reading Poe, Balzac, Dostoevsky, Tolle?
Um... Ever heard of Jordan Hassay?
Letsrun trolls have found your niche site Albert.
Some just can't help themselves and love to stir things up. Just focus on the quality questions and answers.
Why are there so many male coaches in their 30's & 40's that aren't married?
@Anonymous 8:03 - I think you're asking a joke question, but I'll offer my opinion anyway.First, coaching doesn't pay the bills. My seasonal stipend as a Head Coach is about enough to pay this month's rent. So we're all balancing our coaching demands with another career (commonly teaching), which often means that once practice is over, we've still got a few hours of work left to do.Second, it's difficult to meet people as an adult, especially when you're committed every day after work, and every Saturday. Third, most people, between leaving high school and having high school-aged kids have virtually zero interaction with or interest in high school sports. Which means that a) Our passionate interest is totally irrelevant to most people, and b) the people we meet run in different social circles than the people we'd like to meet for dating. ie. Single 30-somethings don't hang out with parents of high-school kids.
So single 30-something women don't dig high school coaches? Ouch.
@ 8:03Not all are. Some are in their 50s and 60s and married.Of the hundreds of coaches I know, only a small percentage fit into that category. Others are married. Others are single women of all ages, married women of all ages.I find running coaches are nothing more than a cross-section of the communities they live in.One aspect I was agree with is pay. Yes, the stipend isn't much, and in some cases, it is zero!
Somebody posted this under another post. I think it would be good to post training questions. For example:How many miles a week do you have your runners run? And why? Do you start your Freshmen runners low and progress over the years? And what training philosophy do you base that upon? For instance, there are coaches who might have a junior boy running 50 miles a week, and yet another coach will have the same kid running 70? Why? Is there a benefit or detriment to higher mileage? If they are racing 5k, 3 miles, 2.2 miles, etc., is 60 miles a week necessary?Training philosophy waxes and wanes, it appears, like clothing fads, and coaches frequently follow their favorite guru, so while one may favor slow and long runs, another likes progression runs and the third says, no, have them doing interval repeats all the time.Another question that could be posted: Is coaching with scientific precision necessary? I know coaches who monitor the exact percentages of aerobic running, anaerobic running, their threshold and VO2 max runs, and other coaches who do not at all. Instead they coach by instinct with success. Is one method better than the other? Are we starting to move out of aerobic volume running and starting to lean more toward anaerobic or “speed” work? Even Alberto Salazar recommends now the slow run no slower than a minute and a half slower then 5k race pace. Of course, if one’s 5k race pace is 8:30, that’s a pretty slow slow run pace.Another thing I’d like to see is you started a thread a few weeks ago called “Ask the coaches” or something like that, and although I think there were a number of trolls who hit that thread, at the same time, it could be beneficial. But if it’s buried 5 pages back, it’s not. Maybe it needs its own link at the top of the home page.
I'll take a crack at this one:"Another question that could be posted: Is coaching with scientific precision necessary? I know coaches who monitor the exact percentages of aerobic running, anaerobic running, their threshold and VO2 max runs, and other coaches who do not at all. Instead they coach by instinct with success. Is one method better than the other? Are we starting to move out of aerobic volume running and starting to lean more toward anaerobic or “speed” work? Even Alberto Salazar recommends now the slow run no slower than a minute and a half slower then 5k race pace. Of course, if one’s 5k race pace is 8:30, that’s a pretty slow slow run pace."The only way I know to answer this one is to address specificity. Speeds within 20% of the goal race pace build the actual performance desired. This doesn't mean that you don't run slower than 80% of goal pace, but those runs outside of that window will not lend themselves to building a specific performance. Those runs will merely be for maintenance or enhancing recovery.That's my quick response.
Why can't anyone comment on the article link about Eugene Hamilton?
Another view to the science thing:In all reality, even when coaches throw percentages they are making it up. They do not have scientific testing, I don't know many HS kids getting blood tests for a lactate test or who go through an expensive VO2 max test. The reality is most coaches are just trying to get the kids to show up 5 days a week. Paces fluctuate based on the terrain as well. Even if you pay your money and take your tests on a treadmill or on the track it all changes once you go up hills or are on the trails. I think it's an important lesson to run by feel. I think the percentage thing is just a way to keep the pace honest. Works for some, not for others.
@ jack...Percentages drive me crazy. I know a guy who is anal about percentages in runs, percentages of aerobic vs. anaerobic work, percentages of hill work per week, and there is very little difference in outcome. I like you comment, "to run by feel," because at the end of the day, that's how they race.@ 7:25Because comments were rude and inappropriate.
I was wondering am I doomed to loose all my endurence. I was running arownd 30mpw in summer amd now coach is haveing us run like at most 4 miles at most. lately no more that 14 miles a week he doesent believe in high mileage but its not like were doing any spedwork the most we have done 3weeks into season is 2 mile repeats. I wantbto know frkm a trusted resorce if this is tapering , if it is it feels farrrrr to early I'm a 15yr old jr girl
yes, its basically tapering you. But maybe the coach is doing it for the newer runners to acclimate them into the training more easily. If you have the time, you should do morning runs on your own perhaps. But let your coach know what you are doing. You should probably talk to your coach about your concerns that you posted here.
Agree with Andrew. Speak to your coach and add morning runs if possible.
@ 4:34At this point in the season, it would not be tapering. Typically you would still building your mileage. That said, when the season first starts, not all run summer base, so he may be starting every low and slow and building it up.But, yes, the only person who really knows what your coach is trying to do is your coach. Every runner is different. Some need 50, some 60, some do okay at 25 mpw. Talk to your coach about his plans, and hopefully he/she is one that will listen to your concerns, but in the end, if you are concerned about losing your aerobic base, then, yes, as has already been stated, you may need to get in some of those runs on your own. Be careful, though. You don't want to be doubling and end up with Over Training Syndrome.
I have been in a plateau this entire cross country season, I haven't improved at all. This is my first year running high school cross country, however I ran for two seasons previous that club cross country. I extended my club track season into the end of July and was only able to get two weeks rest before I started cross country in August (by that time pre season was over). My coach said that he thinks one of the reasons I have plateaued is because I didn't get enough rest in between seasons. My question is whether I should run club XC into mid-December after high school ends (this Saturday) and whether running club or not running club would help with my plateau? (The club I would run for is VERY competitive and rigorous, so it wouldn't be just easy running)
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