Thursday, September 28, 2006
The making of an XC runner
From time to time we have the high school head
coaches give their insight into issues, events or ideas that only a few
people may be aware of. This week we hear from two of the top area cross
country coaches - Mike Chastain of Culver Academies and Allen Shockney of
Plymouth.
Today is the Marshall County meet starting at 5 p.m. at Triton High
School.
Q1: What is a typical week like for your team?
Chastain: Every third week will be a very hard week overall. Normally,
Monday - longer run; Tuesday - longer intervals; Wednesday - moderate or
alternate training in or Fitness Center (ellipticals/bikes); Thursday
-meet or shorter interval work; Friday - light, meet warmup or a short
run; Saturday - meet with a short workout afterwards.
Shockney: It is hard to find a “typical” week during the meet season.
This week for instance we have meets on Tuesday (our only home meet),
Thursday (County meet) and Saturday (NLC). We try to alternate days for
recovery. At this time of the year we start to shorten some of the
distances we run on speed days and either increase the pace or shorten the
rest interval.
Q2: How do you break up practices to make them
“fun”?
Chastain: We do pool work most days at the end of the workout - much more
in the early part of the season to increase aerobic capacity without the
extra stresses on the bones/joints. We play water polo occasionally. We
play a controlled game of Ultimate Frisbee about once per week. We do lots
of alternate work in the Fitness Center.
Shockney: There are several “courses” we run to just change the
scenery. We may be in the park or out on a gravel road in West Township.
Sometimes the teams beg to play Ultimate Frisbee or play Ten Catch.
Sometimes we break the team into several small groups for some of the
runs.
Q3: What are the most common injuries to runners and what can you do about
them?
Chastain: Since many of my runners have not logged the miles they needed
during the summer, we have four to five groups for training to accommodate
their various levels of conditioning in the attempt to alleviate injury
problems. Usually we do pretty well with injuries, but this year has been
an exception. Common injuries: lower leg compartment problems, knee
issues, ankle sprains, muscle soreness as training increases or as
training changes (hill work).
Shockney: The most common injury the past three
years has been shin splints. We try to do stretching exercises and build
the mileage base, but some runners are prone to have them. It is ice and
rest for the most part.
Q4: What makes a course “good”?
Chastain: Depends. For the runner, usually one that is undulating with
changing scenery, like trails in the woods. For the spectator, a course
that you can see the runners.
Shockney: Cross country should have some varied terrain if possible. Not
every school has access to an area that has a change in elevation. PHS is
fortunate to have use of the country club at times to have a combination
of hills and flat areas. There is also the question of whether the course
is good for the runners or good for the spectators.
Q5: Can someone become a runner? If so, how?
Chastain: Yes, someone can become a pretty good distance runner, but it
takes the combo of a lot of smart work and desire. If you add in talent,
then you may have a great runner.
Shockney: Over a period of time a person with average speed can have
success in cross country with a consistent training routine that builds
endurance.
Q6: Are your team's summer workouts formal or informal?
Chastain: Summer workouts are given to athletes; most I don't see until
mid-August since we start a couple weeks later than schools around here.
Shockney: Summer workouts are informal. Places and times are established
three days a week so you may have some company on your runs. Attendance is
not mandatory. A summer mileage goal is established for each runner
however.
Q7: What is the typical mileage put in by your
runners during the season? During the summer?
Chastain: Mileage varies significantly and is related to age, running
experience and current condition. During the season we will have some
runners doing a lot of alternate aerobic work and running very little;
average mileage for our girls and boys would be about 25 miles per week.
The better runners will be going 30 to 40 miles per week. Summer: If they
do the workouts, then from about 20 miles per week in June, 25 in July and
25-30 in August.
Shockney: Possibly 35 to 40 miles (in season). The mileage is sometimes
hard to calculate since we may run for a certain length of time. Better
runners will cover more distance than others. During the summer runners
are asked to run 100 miles before camp. An extra 100 miles is expected for
each year you have been out for the team. Seniors that are in their fourth
year of competition would be expected to run 400 miles.
Q8: What do most runners do during the winter months to keep their fitness
level?
Chastain: We have a lot of athletes that do winter sports here at the
Academy. Those that do another sport, we try to get them to run two to
three days per week as well to keep some level of aerobic fitness or
stresses on the legs (i.e. swimming). Those that don't do a sport in the
winter, we have an offseason training plan which we encourage runners to
do if they wish to be good.
Shockney: Some run on their own, but I really encourage participation in a
winter sport. Swimming is especially important to keep fit without stress
on the legs. If they are not in a winter sport then they run in the snow.