Xc Manual

XC Manual PRESEASON 1. Goals a. Before the start of the season set short and long term goal. Have a plan in your head i. Short term 1. What are you going to do daily to get better 2. Weekly or other short term times ii. Long term 1. What are your goals for the month or season b. Post your goals in your room or locker. i. Look at them daily to remind yourself of why you work so hard and the sacrifices you will make 2. Summer running a. The preseason (summer) is one of the most important times of the season! i. To be a competitive runner you need to get good base mileage in during the summer ii. This prevents injuries during the season because your body is already adjusted to the new stress load iii. It gets your base fitness level up so that you can handle harder workouts iv. Allows you to race faster at the beginning of the season allowing you to reach even faster times later in the season b. Preseason running should focus more on mileage and time spent running on legs and not so much on intensity or speed of your runs. i. Runs build up and are slower and longer in pace and distance ii. This is called base mileage. 3. Equipment a. Watch i. Watches are important to time runs and especially workouts. They may also be used in races (Watches are the only Jewelry that can be worn in a race). ii. When you get a watch make sure it has a lap memory. This allows you to track multiple splits (mile) or splits in workouts. b. Training shoes i. Training shoes prevent injuries and should only be used for one season at most. 1. It is worthwhile to buy a more expensive shoe because it will have better cushion. 2. Avoid gimmick shoes like shoes with shock in them. ii. Life of a shoe is about 3 months. iii. Don’t walk around during the day with your running shoes because they will “break in” the wrong way. c. Spikes (shoes) i. Cross –country specific spikes typically have an all rubber sole (bottom) 1. You can also use track spikes that have a heal cushion. Although track spikes are typically lighter, the plastic bottoms of the fore foot is not as comfortable and could cause some slipping. ii. Spikes are for workouts and races. 1. They make a significant improvement in your times. iii. Warm-ups/cool downs should be done in training shoes not racing shoes. iv. You should always try to keep metal spikes in your spikes so that mud doesn’t clog up the metal holes. d. Athletic clothes (running clothes)

i. Running shorts 1. Shorts that don’t hang to your knees ii. Technical running shirt 1. Helps wick (get rid of) moisture that builds up while running iii. Warm-up clothes 1. You should have some pants and jacket that you can run with in the cold. 2. You should never have to warm-up or run in your school clothes. 4. Recruiting a. Coaches will attempt to recruit athletes but best way to starts with you i. Encourage athletes to come out 1. More the merrier 2. Once athletes are out it’s the coaches job to make them good 5. Ability a. 4 types of athletes exist i. Have natural ability and motivation to be good ii. Have natural ability and NO motivation to be good iii. Don’t have ability but are motivated to be good iv. Don’t have ability and NO motivation to be good TRAINING 6. Ways to improve a. Increase mileage b. Increase intensity (how hard you run) c. Increase frequency (how often you run) 7. Types of running a. Easy running / Base running (E) i. Should be done 65 – 79% of max heart rate ii. Builds up running muscles b. Threshold / Tempo running (T) i. Increases body’s ability to deal with lactic acid. That’s what makes monkey jump on your back ii. 88%-92 % of max heart rate c. Interval (I) i. Refereed to as hard running ii. 98%-100% of max Heart rate d. Rep pace (R) i. Done faster then race pace ii. Works running economy at fast paces e. Stride rate i. Quicker stride rate is more beneficial to running. 1. Elite runners take 180 steps in one minute of running. 2. Improve your steps per minute by imagining you are running on raw eggs and need to get across them quickly. Light quick steps 3. Don’t spend much time in the air like your legs are giant pogo sticks propelling you forward. This is slower and can make you get injured SEASON 8. Warm-up a. Goal is to get body and muscles warmed up and ready to race. You should have a light sweat and should NOT be cold before the race. b. You should keep a consistent warm-up that you use before workouts and races.

9. Cool down a. Should be done after EVERY race without exception. 2 miles or 15 minutes. This helps your legs recover (removes lactic acid from muscles) and increases weekly mileage. b. These runs can be done at a slower pace then normal training runs. 10. Night before the race a. Get sleep, 8 hours or more b. Eat good meals with carbohydrates (pasta) c. Think of your race i. In vision yourself running well ii. Think of past races that you were successful in. iii. Think of how you will sprint at the end iv. Think of how you will beat the people that are around you. v. See yourself being successful 11. Meet day and races. a. Bring proper clothes i. Just because it is warm in Newfane when you leave doesn’t mean it will stay warm or dry during the meet. Meet days can be long and many things change. ii. Things to bring 1. Uniform 2. Something to warm-up in 3. Something to wear after the race 4. Extra socks 5. Light snack 6. Raingear 7. Hat, gloves, and other warm clothes 8. Money to invitational meets for food stops or souvenirs b. Before the race. i. Stay out of bad weather 1. Stay relaxed & out of sun/rain. This will drain your energy 2. Don’t waist extra energy ii. Walk the course 1. Look for shortest paths to run during the race 2. Look for hazards or things that could make you trip or slip. a. Slippery mud, water puddles, rocks, and tree stumps 3. Look for mile marks 4. Look for places that you could make moves to pass people 5. Know where the finish is so you can start your sprint early. iii. Food & Drink 1. Eat safe foods (stay away from trying new foods or greasy foods). a. Bread, bagels, cereal, sports bars 2. Drink water or sports drinks. 3. Eat big meals no later then 3 hours before race 4. Eat light snacks up to 1 hour before the race if needed iv. Warm-up 1. Goal is to get body and muscles warmed up and ready to race. You should have a light sweat and should not be cold before the race. 2. v. Cool down. 1. Should be done after EVERY race without exception. 2 miles or 15 minutes. This

helps your legs recover (removes lactic acid from muscles) and increases weekly mileage. 2. These runs can be done at a slower pace then normal training runs (try to do them as a team) c. During race i. Race strategies 1. Don’t go out too fast a. For every 1 second you go out too fast at the of the race it can slow your finish by 4 seconds 2. Shortest path a. By taking the shortest path you can save a considerable amount of time. i. The term for this is called a “beeline” 3. Breaking other runners a. When you pass a runner do a speed burst as you go by to break their confidence 4. When you get passed a. Imagine that there is a giant rubber band on the runner that is pulling you along with them. b. Pass them back! This could break their confidence. 5. Believe in yourself and your ability ii. Know where you are on course 1. Know when there is an up hill, down hill, slippery spot, mile marker, or the finish line!! iii. Finishing strong 1. Meets are often decided at the finish and can be won or lost at the finish. 2. 1 point may be the difference. 3. Start your kick early. Often you can pass other runners that you think are too far out of reach. 4. Always run through the finish line! a. Never lose at the finish line b. Never slow down before the finish line c. If you have a “slower kick” they you need to start even earlier and break contact with the runners so that they can’t catch up to you. d. Obstacles in races i. Cramps 1. Often a cramp (stitch) takes place in your side. It can be caused by a muscle that is too tight a. Try pushing your belly out to stretch the cramp. b. Cramps can also occur from going out too fast or from dehydration c. They are something you have to FIGHT through. d. Evaluate your race at the end to try and think of what caused it and avoid that again. ii. Hills 1. Up hills. a. When you run up a hill try to maintain the effort that you have been running with, not necessarily the speed. b. You should have a slight lean into the hill. 2. Top of hills a. As you crest the hill start to pick up speed

i. Many kids don’t and continue the slow pace b. Concentrate on speed burst. i. Count in your head for 15 seconds and focus on getting back up to flat ground race speed 3. Down hills. a. This is a great time to pass people i. Open your stride ii. Run down fast as you can while staying under control iii. Wind 1. If in a big pack tuck in behind other runners a. Helps conserve precious energy 2. If passing in the wind try and make a move so that you and the other athlete are both running into the wind. 3. Don’t lean into the wind. a. This makes your body like a parachute and slows you down 4. Run tall, and cut the wind like a butter knife. 5. If running for a particular time on a course then you may want to split wind-cutting duties by taking turns leading into the wind. iv. When times get tough 1. If you are having a bad race DON’T give up a. Many inexperienced runners will throw in the towel if they believe that they are not running a good race and give up i. This causes then to run slower then they actually would have. b. Hang strong and make the most of it i. Be optomistic v. All runners count 1. Just because you haven’t been in the top 7 doesn’t mean that you can take races easier because you think you don’t count. a. Other runner on your team may drop out or run poor, then you can become a scorer 2. Don’t be afraid to pass your teammates e. After i. Cool down. 1. Should be done after EVERY race without exception. 2 miles or 15 minutes. This helps your legs recover (removes lactic acid from muscles) and increases weekly mileage. 2. These runs can be done at a slower pace then normal training runs. ii. Review your race in your head 1. What was it you did well 2. What mistakes did you make a. How can you correct those mistakes f. Post race i. Re-hydrate by drinking water ii. Refuel by replenishing your carbohydrates iii. GOOD RACES 1. Realize that good performances come from hard training, smart racing, and race toughness. These races can be duplicated 2. Review in your mind the successful strategies you used in your race iv. BAD RACES

1. Bad races are a “fluke” a. If you have a bad race there is no reason that you got WORSE b. You didn’t get out of shape c. Review the mistakes you made and think of how you can correct them. i. Don’t dwell on bad races, just remember the corrections you will make next time you race. d. “Failure is temporary and doesn’t reflect my ability” 12. Injuries a. XC injuries are derived from one of two scenarios. i. Injuries that occur from training 1. Muscle injuries a. Tend to feel better as the run goes on and as the athlete warms up 2. Bone injuries a. Tend to worsen as the run goes on ii. Injuries that occur out side of the sport. 1. Many times athletes get hurt during XC season while participating in other sports and activities. a. Limit other activities during the XC season b. Use common sense while, and don’t get hurt from making a dumb choice. 13. Diet a. Your diet has an impact on your running ability i. Avoid de-hydrating drinks 1. Pop, coffee, (drinks with carbonation and caffeine) ii. Drink water and sport drinks 1. You can tell when you are hydrated when your urine is clear apposed to yellow. iii. Eat lean. 1. Avoid fatty high calorie foods and drinks that may cause unnecessary weight gain. 2. Get calories through carbohydrates, proteins, and lean fat 3. Not fatty foods and deserts iv. Eat sound meals during lunch on practice days or meat days 1. Eat safe foods (stay away from trying new foods or greasy foods). a. Bread, bagels, cereal, sports bars 2. Eat big meals no later then 3 hours before race 3. Eat light snacks up to 1 hour before the race if needed 14. Team a. Your team is your life line i. Encourage your team to train hard and race hard ii. Help to motivate them to do their best b. Race for your self as well as your team c. Do team building activities to make you closer to each other. When it gets tough stick together. d. Don’t put your teammates down. i. Making fun of or out casting members of your team will make it less likely for them to run hard for the team when times and races get tough e. Treat everyone equal i. Just because they are not a scorer now doesn’t mean that they will not be a contributing member in the future.

Wait at the line for everyone on the team Pattern to be learned – winning Waiting after meets. Who wants to speak out Better people Press is nothing more than a shadow of great opportunity Warm-up as group Chear The only thing that stands between a man Winning is an attitude, and bringing a good attitute to a game gives a chance of winning Clap for our team Great moments are boarn form great oportunities Anything less than the best is to sacrafice the gift