Canal Winchester Cross Country
Summer Training 2006
CROSS COUNTRY!!! Those two words have a nice ring to them, huh????? A few thoughts on training heading into summer:
It is our belief that offseason training has been the most important ingredient to the recent rise in success of Canal Winchester cross country. Everybody in the state trains during the season…. the difference between good teams and great teams is the volume and the gradual progression and the consistency with which these teams train in the summer and the winter.
We are not coaches that like to assign detailed day-by-day training plans for each runner over the summer because we believe each runner is different and can benefit from some freedom in their running and from a little self-experimentation. Instead of a detailed plan, allow us to offer some guidelines to help you plan for your own summer training that align with the types of workouts and training we will be doing this fall once mandatory practice starts on Monday, August 7th.
1) Take at least two weeks completely off from running after track season concludes.
I used to dislike the idea of taking so much time off from running until I tried it out for myself at the conclusion of last cross country season. I found that I was able to recharge physically and mentally and it did not take me as long to get back into decent shape as I thought it would. The time off makes you better, fresher, healthier in the long term. You can stay still stay active, but don’t run. Particularly “worn out” runners might consider up to three weeks off, but we do not recommend any more. Start off slowly your first week back (every other day, relaxed pace, for example).
2) Prepare
yourself to handle the type of mileage you will be asked to do in the fall.
If I had sum up our entire summer training philosophy in one sentence, this would be it. Consider the general guidelines we would like to maintain with each group of runners once the season begins:
Varsity Boys- 40 miles per week (up from 36 last season), 8-10 mile long run
JV Boys- 30 miles per week, 6-7 mile long run
Experienced Varsity Girls- 30 miles per week, 6-7 mile long run
JV Girls- 20-30 miles per week, 5-6 miles long run
Experienced Middle School- 20-30 miles per week, 5-6 miles long run
Beginners- 15-25 miles per week, 3-5 mile long run
(We will obviously be flexible with each individual runner, but this gives you an idea.)
Your number one goal this summer is to prepare your body to maintain this mileage throughout the season so that you “stay strong” as we introduce racing and faster workouts. For example, if you are a varsity boy you should gradually progress to a 40 mile week or two by the first couple weeks of August (more than 40 by the end of summer is definitely alright, but don’t overdo it.) Be ready to ask yourself this question by the end of summer: Am I, as a Varsity boy runner, ready to maintain 40 miles per week for the next 10 weeks without my body breaking down? If the answer is “yes”, consider your summer training a success! If not, us coaches will have to start you off slower, and you will find yourself behind your teammates in training.
3) Keep a “log”
of your training.
This improves your self-awareness as a runner, it helps us plan as coaches, and it serves as great motivation! You can also use a log to “map out” your summer. For example, if your goal is to get up to 30 miles per week by August, you could plan out a gradual progression for the summer (15, 18, 20, 20, 23, 25, 28, 28, 30.)
4) Keep the overwhelming
majority of your runs at an easy to moderate pace.
We won’t be overly concerned with anyone’s 5k times until at least late September so there is no need for racing or interval training over the summer. It is alright throw in some strides to mix things up or to push the pace a couple of days a week when you are feeling good, but emphasize quantity of training over quality of training for now. A couple of 5k road races are alright, but keep them low-key.
5) Only run once
a day.
Some people like to boost their mileage by running “two-a-days”. After experimenting with this, us coaches feel like running at most once a day is the best approach. This allows more time for your body to recover in between workouts, thus reducing the likely-hood of injury. Also, one 30-minute run has been proven more beneficial physiologically to a runner than two 15-minutes runs. Some cross country camps you go to may have you run twice a day, and that is alright, but generally speaking we would rather see you run only once a day. Try adding swimming, bicycling, etc as an alternative for a second workout. The past several years we have held two-a-day practices on Monday, Wednesday, and Friday the first two weeks of mandatory practice... We will be doing this no more.
Last but not least, get excited for this upcoming Cross Country season!!!!!!!!!!! The pieces are in place for an incredible season from all four of our teams. Summer is the prelude!
~Coach Bender and Coach Kline
Important Dates
Tues, June 13- 7pm June Run at the high school track.
“June Runs” are VERY voluntary conditionings with Coach Kline, aimed for the more experienced runners.
Thurs, June 15- 7pm June Run at Three Creeks Metro Park
Fri, June 16- Relay for Life at the high school track.
Canal Winchester XC is sponsoring a team this year and anyone can join (runners, parents, alumni, etc.). Go to www.acsevents.org/relay/oh/canalw for more information.
Tues, June 20- 7pm June Run at the high school track.
Thurs, June 22- 7pm June Run at Three Creeks Metro Park
Tues, June 27- 7pm CW Summer Conditioning begins with a Parents Meeting and a run at
the high school track. These conditioining sessions are voluntary and will continue every Tuesday and Thursday at 7pm and Saturday morning at 10am throughout the summer.