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CROSS COUNTRY jOURNAL
· ·-,)\
1
Copyright© 1988
DEVOTED EXCLUSIVELY TO CROSS COUNTRY:
THE THINKING PERSON'S SPORT.
Sunrise Valley Press
VOLUME VI, NUMBER 1
ISSN 0746-083X
WRIGHT CITY, MISSOURI
MAY-JUNE, 1988
Interesting Summer Work-outs
by the new panel of experienced coaches
\
The vast majority of coaches is convinced that summer
training is essential to cross country success in the fall.
However, being sold on the value of it does not necessarily
get the job done. There are many obstacles to overcome:
heat, summer jobs and state regulations just to name
three.
Clearly the more successful coaches have found ways to
surmount the obstacles to summertime training. In order
to allow for a sharing of some of their methods, we posed
the following question to our new panel. What are some
suggestions for summer training so the runners
don't become bored with the day-in and day-out
practices? We want to thank Ray Kues (St. Henry H.S.,
Erlanger, KY) and Jacob Brown (Ridgewood H.S.,
Ridgewood, NJ) for bringing this question to our
attention.
Once again, this year's panel is composed of a group of
outstanding coaches from around the country. On the
average they have 17 years of experience with cross country coaching. Most all of them have won state and/or
national championships. The majority coach both males
and females. We are pleased to welcome them all to this
year's panel.
Sam Bell, Indiana University, Bloomington, IN
Summer running should help people get an adequate
base for Fall. This may be done in a variety of ways:
running different distances at various tempos, incorporating some fartlek to get rid of the monotony of just
running, forcing people to concentrate on what they're
doing. We try to make running important enough to them
not to be a boring situation, but rather one where they're
excited about what they accomplish each day including
the easy days. We use the same premise year round; we
believe you should recover from a strenuous effort before
you go back and run hard again. This might involve one
or two days of rest. We try not to do exactly the same thing
on any given day.
Everett Berg, Owatonna H.S., Owatonna, MN
We really do not push runners to log a lot of miles. We
encourage biking and swimming as good alternatives to a
day of running. For example, they bike four miles and we
credit them for one mile of running. In the second week of
August we also encourage them to enter a local road race.
We have a mid-summer wiener roast, just to get together
and start talking about the upcoming season. Then
(about July 15th) we compare who's doing what.
Pan Fanaritis, Georgetown Univ., Washington,
D.C.
1) Take enough time off after outdoor to be physically and
mentally rested.
2) Alternate training (swim, bike, etc.) when running
becomes boring.
3) Run with other people.
Mike House, Clewiston H.S., Clewiston, FL
The State of Florida will not allow us to have summer
cross country practices, so most of the work must be done
by the individual athlete. We encourage our at~letes to
run at least 500 miles. We have 500 mile and 1000 mile
clubs for athletes who run these amounts or more during
the summer. We have weight training two days~ week
and a swimming session one day a week. We also, through
our running club, provide transportation for any of our
athletes to road races on Saturdays or Sundays.
cont. on p. 8
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PAGE TWO
CROSSCOUNTRYJOURNAL
MAY-JUNE, 1988
"Mental Coaching" Revisited
Rambo Run
by Will Freeman, Men's Coach
Cross Country & Track, Grinnell (IA) College
by Gary Weston - Cross Country Coach
Liberty H.S., Colorado Springs, CO
I read with great interest Jack Farrell's article entitled
"Mental Coaching: An Opposing View." (~July/
August '87) I felt compelled to respond to some of his
concerns.
I want to share a particular workout we use 1-2 times a
week that we feel contributed greatly to the teams'
enjoyment and to the success of our 1987 season. I hope it
helps other coaches as well as it worked for us at Liberty.
We call it the "Rambo Run."
Early in his article, Coach Farrell refers to the visualization of a race as "fantasy--running." I quite agree! What
one must understand is that when visualizing, you are
attempting to train the subconscious mind. We all
understand the conscious mind - we use it daily to
analyze and make decisions. However, the conscious
mind is only "the tip of the iceberg." The subconscious
mind controls our deepest feelings about ourselves - our
self-concept. The value of visualizing is to build confidence, to improve our self-concept. Bombarding the brain
with positive information can only have a positive effect
over time.
Clearly, however, the coach must make sure to use the
visualization in an effective manner. The goals that are
"practiced in advance" must be attainable. It is the
attainment of smaller goals that creates the belief that
one can pursue and ultimately achieve larger, more
long-range goals. At Grinnell, we do not focus on running
specific times while visualizing. We do concentrate on
running strong, feeling light on the feet, team packing,
etc. This approach has been a very valuable tool for our
squad, but only as an addition to a solid physical training
program.
Several years of using mental training exercises have
convinced me of their value. Coach Farrell suggests that
the mind is essentially uncoachable. I suggest the research in the Soviet Union and East Germany strongly
indicates that the mind is very much coachable. Certainly all of the answers haven't been found - but it is my
opinion that this is no reason to limit inquiry in this
relatively new area.
Another thought. Coach Farrell's point that competition is more a matter of instinct is one that I subscribe to
once the gun is fired. The value of mental training is not
unlike the value of physical training in that it would be
done over time in advance of competition. We do not wait
for key competitions to use relaxation techniques or
visualizations. We use them throughout the season. For
this reason, we have not had trouble with high levels of
anxiety.
Mental training, used intelligently, can be a very
valuable tool for all coaches. The untapped portions of
the brain may hold capabilities that we thought impossible. I think our challenge is to try to understand this
new area so that our kids have the chance to really tap
their potentials.
~
The team is divided into ability groups of 4-7 runners
each. Each group is given a specific amount of time to
run. We've used 25, 35, and 45 min. intervals. The time
period is divided evenly among the members of each
group so that every person is in charge of the pace and
route that the group runs for an equal amount of time.
Hence with a group of 5 runners running for 45 min., each
person assumes the leadership position for 9 min.
The end result is that each leader tries to out-do the
others by chosing the muddiest, hilliest or most challenging course that he or she can find. Each group tries to
out-do the other groups by the difficulty or unusualness of
its run.
Because the pace often varies, the terraine chosen is
difficult and the time period increases their endurance, it
is an excellent workout for everyone yet something they
enjoy. It is also very good for developing group running
and camaraderie which we all know is the key to a good
~
cross-country team.
)
Editorial Note: Remembering that it was the
enjoyment of cross country which kept him
running, 8oach Weston has always felt a cross
country team should learn to enjoy the sport.
Since Liberty's cross country team was theoretically outclassed, being a new small school
running voluntarily in the large school division, this was an even greater priority. The
"Rambo Run," with its variety and constant
challenges, meets this test well, and it may not
be a coincidence that Steve Bonifers' 2nd place
finish (Midwest Kinney Regional, Fr/Soph Race) was over a
very hilly, muddy, rainsoaked course in Kenosa, WI. His girls
team produced a freshman, Sarah Schwald, who ran to a fourth
place finish in the Kinney prep national cross country championship.
Editorial Note: The reader may recall that
it was Coach Freema,n's article on "The Mental
Aspect of Success" (-ee.f+ March/April '87)
that stimulated Coach Farrell's article in the
first place. Since both coaches have experienced considerable success in our sport, we
believe it is worthwhile giving their views
serious consideration.
0
MAY-JUNE, 1988
CROSS COUNTRY JOURNAL
PAGE THREE
Subscribers Announce Camps
All Star Cross Country Camp
July 24-28, 1988
Junior & Senior High Boys & Girls
Marian College, Indianapolis, IN
Contact: Chuck Koeppen, Director
4606 Brookshire Pky.
Carmel, IN 46032
(317) 844-8499
\
Track & Field Camp
June 12-16, 1988
Junior & Senior High Boys & Girls
Illinois State Univ., Normal, IL
Contact: Joyce Morton Kief
Illinois St. Univ.
Intercollegiate Athletics
Horton Field House
Normal, IL 61761-6901
(309) 438-3633
Cross Country Altitude Academy
August 11-17, & 17-23, 1988
Co-ed, High School
Colorado Springs, Colorado
Contact: Cross Country Altitude Academy
P.O. Box 182
Pitman, NJ 08071
16th Annual Florida Runners Camp
July 10-30, 1988
Co-ed, All Ages, Coaches
Brevard College, Brevard, NC
Contact: Norman Witek
(Until July 9th)
1447 Peachtree St. N.E.
Suite 1002
Atlanta, GA 30309
(404) 892-7967 or
(404) 457-4797 (evenings)
(After July 11th)
Florida Runners Camp
Brevard College
Brevard, NC 28712
(704) 884-9982 or
(704) 883-8292
()
\_
/
16th Annual All American Cross Country Camp
14th Annual Championship Track & Field Camp
July lD-15. and July 31-Aug. 5, 1988
Boys & Girls, ages 12.to High School Senior
Iowa State University
Contact: Steve Lynn
P.O. Box 1315
Welch Ave. Station
Iowa State University
Ames, IA 50011
College Guide for Runners
This 300-page Guide is loaded with the kind of information a
coach, counselor or prospective college student needs to make a
sound choice for furthering his or her education, both academic
. and athletic. It is the nation's most comprehensive source of
information about the collegiate scene. In fact, numerous college
coaches have found it useful in their own recruiting efforts. The
first printing of the Guide was universally well received. The most
recent edition can be purchased for $18.50, which includes postage
and handling. For a~. subscriber, there is a two-dollar discount.
Coaching Hints to Remember
by Rod O'Donnell, Head Coach,
Kent State University, Kent, Ohio
Design practice to meet the needs of every runner.
Insist that runners stretch before and after practice.
,See illness or overwork coming on by monitoring morning pulse.
Test your athletes on a regular basis for body fat, etc.
Always cooperate with the media in terms of consistently
reporting meets - win or lose.
Nourish younger runners' interest in the program.
.Qonstantly communicate with your runners.
_Encourage all your runners, regardless of ability.
Read and keep up-to-date on current literature.
Understand that runners are individuals and need individual attention.
Never stop trying to learn more about the sport from any
source.
_Nip negative attitudes before they cause damage to the
program.
_End practice on a positive note so that runners will return
with the same attitude.
Reassess the program at the conclusion of each season.
~
Editorial Note: The reader may recall a couple of articles we published three years ago by a
Rod O'Donnell of Marshall University in Huntington, West Virginia. We are pleased to see
that he now is the head coach of Kent State.
Contribute to the Runners' Forum
If you know a high school or college runner who would be a good
candidate for this forum, please send us the name and address
along with your reasons why you think this runner would be a
good panel member. In addition, send any questions you would
like addressed by this panel.
PAGE FOUR
CROSS COUNTRY JOURNAL
Letter To The Editor: Recruitment
From: Joan Simpson, Girls Cross Country Coach, Rocky
River H.S., Rocky River, OH
We are faced with a serious drop in enrollment ... plus
girls' soccer is arriving fall of1988 ... and the system has
already had a feeder program for soccer in the middle
school ... we do not have one for CC ...
We'll just have to work harder to meet girls, suggest
they give us a try ... hope other coaches will direct some of
their less hopeful kids to us'... anyone can run ... almost.
.. and we'll do our darndest to work with them, help them,
and encourage them ... looking to a lean season this next
fall ... both boys and girls teams will be hard pressed to
get 7 runners ... but we are still hanging in ...
Editorial Note: Cross country often has heavy competition
from the other sports offered in high school. Coach Simpson
mentions the feeder program for girls' soccer. Do you have any
innovative recruiting ideas? The --ee;J+ would like to hear about
them.
National Postal Meet Records
The National High School Postal Meet has been held
for several decades. Accurate records have been kept
since 1980. The 1986 meet was expanded so as to accommodate three different divisions of schools, according to
size. Now, altogether, nearly two hundred separate records are kept according to six sets of criteria: small,
medium and large schools; two and three miles; junior
and senior high; teams and individuals; with the individual records further broken down by grade (7-12) and
by age (12 & under to 18). Those records are currently
shared by teams and individuals from ten states: CA, FL,
IL, MO, NH, NY, OH, PA, TX, & WV.
The Cross Country Journal makes its selection of
All-American Teams and Individuals based on theresults of the National Postal Meet. These selections are
made for small, medium and large schools using the high
school boys' three mile results and the high school girls'
t~o mile results. The relevantrecords are listed below. In
each case, the time given for the teams is the total time for
its first five runners.
Large Schools (1000 or more students in the H.S.)
· Boys'Team: York H.S., Elmhurst, IL, 1984, 74:13.5, Jim
·· White, Bob Berger, Chris Novack, Dave Braun, Zack
' Boudreau, Coach Joe Newton.
Individual: Jim White, York H.S., Elmhurst, IL 1983,
14:15.8, Coach Joe Newton. ·
Girls' Team: Sta:te College RS., State College, PA, 1981
56:18.7, Lynn Strauss, Eileen Yarashus, Meredith
White, Tracy Spalvins, Tracy Horner, Coach Steve
Gentry.(*)
Individual: Lynn Strauss, State College H.S., State
College, PA, 1981, 10:25.1, Coach Steve Gentry.
MAY-JUNE, 1988
Student-Athlete Directories Now Semi-Annual
Due to the success of these Directories, the Sunrise Valley Press
will be putting them out (one for males and one for females) twice a
year: in February and July. Anyone may subscribe to these
Directories on an annual basis or purchase them singly. The rates
are as follows.
Annual Basis
I Men or Women
I Men and Women
,1\\
'(I'
Single Directory
February & July
February or July
-€t'.f> Subscriber
-ffot> Subscriber
Yes
Yes
No
010
'12
'6
'7
'18
'22
'11
'13
No
A student-athlete may order the necessary materials (to prepare
and send in his or her profile) by sending one dollar to the Sunrise
Valley Press. The profiles must be sent in by June 15th to make it
into the subsequent Directory. There is a ten-dollar reproduction fee
for publishing each profile. Student-athletes who have had their
profiles published in past Directories report exceedingly good and
appropriate results.
Medium Schools (500 to 999 students in the H.S.)
Boys' Team: Clewiston H.S., Clewiston FL 1986
83:47.5, Taisto Pitkonen, Joey Pinto O~car 'Hinds'
Mike Pinto, Theo Granville, Coach Mike House.
'
Individual: Levester Kirkland, Berkeley H.S., Berkeley,
MO, 1986, 15:22.6, Coach Sheldon Webster.
Girls' Team: Pearl River B.S. Pearl River NY 1986
58:46.6, Wendy May, Erika,Duthiers, N~tali~ Mar~
quis,J Linda Giardina, Cathy Roberts, Coach Dan
Doherty.
Individual: Nathalie Marquis, Pearl River H.S., Pearl
River, NY, 1987, 11:21.6, Coach Dan Doherty.
J)
Small Schools (Under 500 students in the H.S.)
Boys' Team: Athens H.S., Athens, WV, 1986, 93:49.8,
Joey Wood, Sean McKenzie, Doug Rubinstein, Mike
Rubinstein, John Seago, Coach Paul Hodges.
Individual: Joey Wood, Athens H.S., Athens, WV, 1987,
16:55.1, Coach Paul Hodges.
Girls' Team: Athens H.S., Athens, WV, 1986, 70:29.3,
Wendy Green, Tracy Hodges, Tara Nolan, Lori Keaton, Sandra Smith, Coach Paul Hodges.
Individual: Katy McCandless, Castilleja H.S., Palo
Alto, CA, 1986, 10:42.8, Coach Ed Brillianti. ~
Editorial Note: If you have (or know of) a team or individual
who should be entered in this year's Postal Meet, contact (or
have them contact) the meet director, Bob Beck, at 15875 New
Halls Ferry Road, Florissant, MO 63031. He can send out entry
forms and meet rules by return mail. The completed entry forms
must then be returned no later than December 15th. The above
list of records is obviously only a fraction of those that are kept
for the Postal Meet. A complete list is available, also from Bob
Beck.
(*) In the March/ April 1988 issue there was an article on the
record-holding girls' team from State College, Penna.
0)
PAGE SIX
CROSSCOUNTRYJOURNAL
World Trials in New Zealand
By Alistair McMurran
The JournaPs Correspondent in New Zealand
MAY-JUNE, 1988
ran above himself to finish a creditable thirty-first in 36m
33s. He was the second American runner home.
Derrick Lakeman (29), second in the US trial, was third
home in forty-fifth place in 36m 50s.
Kenya won the senior and junior men's individual and
teams titles, and Kristiansen won the women's race.
The United States was seventh in the Sr. Men teams
event and this was two placings better than 1987.
The red-singleted Kenyans dominated the men's
events with their long-striding and relaxed running.
The best US performance at the world championships
came from Lynn Jennings (27) who came fourth in the
womens race in 19m 38s. Jennings was fourth in Warsaw
last year and second in 1986 and expected a top performance.
In the senior event, Kenya finished eight runners in the
first nine, and in the juniors its six runners finished in the
first seven.
It was the most dominating team performance in the
history of the international event.
This was a magnificent display of team running which
has not been seen on New Zealand soil before. Kenya
scored 23 team points and was just two points short of the
possible and the grand slam.
Kenya is an underdeveloped African state, without the
financial resources of a more modern country.
National prestige cannot be gained on the trade,
political or economic fronts.
Sport is an area where Kenya can excel, and long
distance running is the best sport because it does not cost
much.
Kristiansen (Norway) is also following a tradition,
dating back to the deeds of Grete Waitz, who won the
world title for Norway on five occasions.
"Grete made us feel that a small country from northern
Europe can compete with the rest of the world," Kristiansen said.
Kristiansen has two more ambitions to fulfil in athletics this year.
She is keen to become the first woman to break 2h 20m
for the marathon and would like to do it in the London
marathon next month.
For Pat Porter (United States) the 1988 world cross
country championships in New Zealand was not a day to
remember. He finished a disappointing twenty-eighth
out of a field of 206 runners, his worst performance in an
international event. Porter (28), the top United States
runner and the national champion since 1982, had
finished ninth in 1983, fourth in 1984, sixth in 1986 and
seventh in 1987.
Q
But she was behind the play in eleventh place after the
final hill and only a desperate finish over the last 800
meters brought her home fourth.
Leslie Seymour (27), fifth in the US trial, ran courageously for twenty-fourth place in 20m 01s and was the
second American home.
These two performances helped the United States to
fourth place in the women's teams event. But this was a
disappointment for last years world champions.
Todd Williams, in fifteenth place in 25m 08s, was the
best performed American junior. It was a solid run and
improved his Warsaw placing by eight places.
The United States was fifth in the Jr. Men's teams race
after coming fourth in Warsaw.
~),
_
The United States placings were:
Senior Men: Seventh (Pat Porter 28, 36m 29s; Harry
Green 31, 36m 33s; Derrick Lakeman 45, 36m 50s; George
Nicholas 46, 36m 55s; Jeff Cannada 62, 37m 14s; Arthur
Waddle 73, 37m 19s). Other placings: Mark Stickley 88,
37m 34s; Craig Virgin 102, 37m 44s; David O'Keefe 140,
38m 46s.
Women: Fourth (Lynn Jennings 4, 19m 38s; Leslie
Seymour 24, 20m 01s; Nanette Doak-Davis 29, 20m 07s;
Sabrina Dornhoefer 31, 20m 09s). Other placings: Annie
Schweitzer 36, 20m 12s; Judith Chamberlain 42, 20m
19s.
Junior Men: Fifth (Todd Williams 15, 25m 08s; John
Myers 32, 25m 45s; Ernest Shepard 34, 25m 47s; Jeff
Pajak 38, 25m 51s). Other placings: Andrew Hudson 49,
26m 19s; Daniel Maas 59, 26m 36s.
~
He was expecting an even better result at Auckland's
Ellerslie race course.
"I felt flat and did not fire on the' day," Porter said.
Conditions were a warm 21 deg C and the turf was firm
in Auckland. Porter had no excuses for his placing in a
disappointing time of 36m 29s.
"Conditions were wet and windy and much worse in
our trials at Dallas," Porter said.
Harry Green (20), who had finished fifth in the US trial,
Editorial Note: We are pleased to have our
New Zealand correspondent's first-handreport
on the World Trials. We will publish more
complete results in a later issue. Mr. McMurran
mentioned in his correspondence with us that
the Zola Budd controversy ,was far from over
and may haunt the IAAF for some time.
0
PAGE SIX
CROSSCOUNTRYJOURNAL
World Trials in New Zealand
By Alistair McMurran
The JournaPs Correspondent in New Zealand
MAY-JUNE, 1988
ran above himself to finish a creditable thirty-first in 36m
33s. He was the second American runner home.
Derrick Lakeman (29), second in the US trial, was third
home in forty-fifth place in 36m 50s.
Kenya won the senior and junior men's individual and
teams titles, and Kristiansen won the women's race.
The United States was seventh in the Sr. Men teams
event and this was two placings better than 1987.
The red-singleted Kenyans dominated the men's
events with their long-striding and relaxed running.
The best US performance at the world championships
came from Lynn Jennings (27) who came fourth in the
womens race in 19m 38s. Jennings was fourth in Warsaw
last year and second in 1986 and expected a top performance.
In the senior event, Kenya finished eight runners in the
first nine, and in the juniors its six runners finished in the
first seven.
It was the most dominating team performance in the
history of the international event.
This was a magnificent display of team running which
has not been seen on New Zealand soil before. Kenya
scored 23 team points and was just two points short of the
possible and the grand slam.
Kenya is an underdeveloped African state, without the
financial resources of a more modern country.
National prestige cannot be gained on the trade,
political or economic fronts.
Sport is an area where Kenya can excel, and long
distance running is the best sport because it does not cost
much.
Kristiansen (Norway) is also following a tradition,
dating back to the deeds of Grete Waitz, who won the
world title for Norway on five occasions.
"Grete made us feel that a small country from northern
Europe can compete with the rest of the world," Kristiansen said.
Kristiansen has two more ambitions to fulfil in athletics this year.
She is keen to become the first woman to break 2h 20m
for the marathon and would like to do it in the London
marathon next month.
For Pat Porter (United States) the 1988 world cross
country championships in New Zealand was not a day to
remember. He finished a disappointing twenty-eighth
out of a field of 206 runners, his worst performance in an
international event. Porter (28), the top United States
runner and the national champion since 1982, had
finished ninth in 1983, fourth in 1984, sixth in 1986 and
seventh in 1987.
Q
But she was behind the play in eleventh place after the
final hill and only a desperate finish over the last 800
meters brought her home fourth.
Leslie Seymour (27), fifth in the US trial, ran courageously for twenty-fourth place in 20m 01s and was the
second American home.
These two performances helped the United States to
fourth place in the women's teams event. But this was a
disappointment for last years world champions.
Todd Williams, in fifteenth place in 25m 08s, was the
best performed American junior. It was a solid run and
improved his Warsaw placing by eight places.
The United States was fifth in the Jr. Men's teams race
after coming fourth in Warsaw.
~),
_
The United States placings were:
Senior Men: Seventh (Pat Porter 28, 36m 29s; Harry
Green 31, 36m 33s; Derrick Lakeman 45, 36m 50s; George
Nicholas 46, 36m 55s; Jeff Cannada 62, 37m 14s; Arthur
Waddle 73, 37m 19s). Other placings: Mark Stickley 88,
37m 34s; Craig Virgin 102, 37m 44s; David O'Keefe 140,
38m 46s.
Women: Fourth (Lynn Jennings 4, 19m 38s; Leslie
Seymour 24, 20m 01s; Nanette Doak-Davis 29, 20m 07s;
Sabrina Dornhoefer 31, 20m 09s). Other placings: Annie
Schweitzer 36, 20m 12s; Judith Chamberlain 42, 20m
19s.
Junior Men: Fifth (Todd Williams 15, 25m 08s; John
Myers 32, 25m 45s; Ernest Shepard 34, 25m 47s; Jeff
Pajak 38, 25m 51s). Other placings: Andrew Hudson 49,
26m 19s; Daniel Maas 59, 26m 36s.
~
He was expecting an even better result at Auckland's
Ellerslie race course.
"I felt flat and did not fire on the' day," Porter said.
Conditions were a warm 21 deg C and the turf was firm
in Auckland. Porter had no excuses for his placing in a
disappointing time of 36m 29s.
"Conditions were wet and windy and much worse in
our trials at Dallas," Porter said.
Harry Green (20), who had finished fifth in the US trial,
Editorial Note: We are pleased to have our
New Zealand correspondent's first-handreport
on the World Trials. We will publish more
complete results in a later issue. Mr. McMurran
mentioned in his correspondence with us that
the Zola Budd controversy ,was far from over
and may haunt the IAAF for some time.
0
MAY-JUNE, 1988
Veterans Advise The Newcomers
by the
~
panel of experienced runners
Normally at the end of the school year, an effort is made
to recruit prospects for the next cross country season.
We thought it might be interesting to hear what kind of
advice a veteran runner would give those new recruits. So
we posed the following question to our paneL What
advice would you give a freshman in high school as
he or she was just starting out in cross country?
The panel's respon~es follow. After each member's
name, we have given the hometown and most recent
athletic affiliation.
Michael Beetler, Amherst, Ohio, Ohio University
Enjoy it! Cross country is a fun sport. Also, start out
slowly. Running is a sport one can enjoy for life. There is
no rush to run 80 to 100 miles a week the first few years. Do
what your body will allow, and listen to your coach.
Jan Cain, Sioux Falls, SD, Athletic Attic
Don't take things too seriously at first and listen to the
upperclassmen and coach. The input from older runners
is invaluable. They have logged the miles and raced the
races.
C)
PAGE SEVEN
CROSSCOUNTRYJOURNAL
Michael Esterle, Louisville, KY, Trinity H.S.
It is important to keep in mind that he or she is a
freshman and has four years to look forward to. This
means starting out slowly and building up for later years
when they are stronger. Cross country is a grueling sport
and must be enjoyed to perform well. A high level of
enthusiasm can be maintained through a variety of
workouts and a gradual building of strength.
Tori Neubauer, Minneapolis, MN, Club Sota
Not to overdo it. Be cautious and listen to your body
because you may be doing more than you've done before.
Don't try to prove anything to anyone. Be smart.
Paul Neyman, The Woodlands, TX, McCullough
H.S.
Stick with it. Hold on to your dedication. At times it will
seem very tough, but if they could just hold out it will pay
off towards the end. Those first years are the hardest.
Miriam Otten, New Haven, MO, Missouri Baptist
College
There are four things I would tell a freshman as he/ she
was starting cross country. The first thing is to start out
slow so no injuries occur and your enthusiasm for the
sport isn't killed. The second thing is, once the season is
over, keep running to maintain your fitness. That way
once next season starts you're already in shape and won't
have to go through all those aches and pains again. Hopefully your times will be better than the previous season.
Third is to watch your weight. Weight only adds on time
and causes injuries. Having gone through four stress
fractures because of a weight problem, I know now when
coach says lose weight, LOSE IT. If it means cutting out
that bowl of ice cream or chocolate cake, then do it. The
Parsons' Illustrations Available
Herb Parsons (whose illustrations regularly appear on the
cover of the ~ ) has produced notecards and posters
using his illustrations: see story in the Sept./Oct. 1985 issue.
These cards and posters can be ordered through the ~ .
Just send us ·a stamped, self-addressed envelope, and we
will send a brochure of the illustrations available, together
with an order blank. We think they make nifty gifts for anyone interested in running.
fourth thing is to listen to your coach. If he says do a
3-mile warmdown after having already done 10x440's,
then do it. Never cheat on your workouts. It only hurts you
in the long run.
Aaron Smith, LaGrange, KY, University of
Louisville
I would say, above all else, keep it fun. Don't worry
about times or mileage. Do the best that you can, and
enjoy it. I don't think kids that age need to push themselves as far as serious training goes. I would encourage
them to participate, but also to enjoy the many other
activities available. If they are going to be serious runners
it will come in due time. However, they are at such a
delicate stage in their lives, both mentally and physically,
that I don't see the need for extreme dedication to such a
demanding sport.
Shannon Stryker, Tustin, CA, U.C.L.A.
Be patient!
Tim Wakeland, Dover-Foxcroft, ME; Iowa State
Univ.
The advice I would give to a freshman would be to listen
to what the coach says and plan on doing what is
instructed.
Todd Walters, Monroe, NC, Sun Valley H.S.
To mostly enjoy cross country and experiment with it to
gain experience for your later years in school. As a freshman I think it would be important just to relax and not to
put a lot of pressure on themselves.
--€€.»-
COACHES ORDERS
_GET OUT FAST
AND HANG ON.
._'
..
hy l.:•rr.\•llaw:o:..HI ('lu•ul, Minn.
PAGE EIGHT
CROSSCOUNTRYJOURNAL
Summer Work-outs (cont'd from page one)
Robert "Bob" Jenkins, Northwestern H.S., Rock
Hill, SC
First of all, we encourage our runners to run varied
courses and distances during the summer. We are fortunate to have two very different, very beautiful areas to
run in, thus helping cut the boredom. Many of our kids
also travel to both the area beaches and mountains. This
also gives them a change.
We also encourage as mu,ch bike riding and swimming
as possible. Both are great cardiovascular sports and help
with the distance runner's problem of becoming bored.
Jeff Lockwood, Sahuaro H.S., Tucson, AZ
Make sure you (as "the coach") never show up! Without
you there, believe me, 15-18 year old males or females
know how to vary their schedule. I've been told of nighttime "orange-tag", "olive wars", or hopping in cars to run
in the mountains, etc. Summer is for athletes to train
themselves - coaches keep out!
Bob Mesina, U.C.L.A., Los Angeles, CA
1. Finish workouts with a game (ultimate frisbee, waterpolo, etc.)
2. Use relays/tag games
3. Plan occasional days off
4. Have team trips and get-togethers following workouts
5. Go on explore-type runs
Tim O'Rourke, Arroyo H.S., El Monte, CA
All summer work-outs are voluntary and each individual decides how far he will run each day. We provide an
opportunity to run with the group, but we do not demand
attendance. We meet Monday through Friday evening to
run at 6:00 p.m. However, most runners will show up at
about 5:00p.m. to play volleyball before we run. We also
play after we run. Once a week we go some place to run
such as in the hills or to a course we will run during the
season.
Vol. VI No.I
The CROSS COUNTRY JOURNAL is published six times a
year (January, March, May, July, September and November)
by: Sunrise Valley Press, 1711 So. Strack's Church Rd., Wright
City, MO 63390.
Annual subscription is ten dollars, which is tax deductible for
coaches. Back issues can be ordered for two dollars each. Send
all correspondence to the above address:
Second Class Postage paid at Wright City, Mo 63390. POST·
MASTER: Send address changes to Cross Country Journal,
Sunrise Valley Press, 1711 So. Strack's Church Rd., Wright
City, MO 63390.
Publisher & Editor: Knowles Dougher~v. Ph.D.
Associate Editor: JoAnn Owens
Board of Advisors:
COACHES: Woody Barnett, Bill Bergan, Diane Black,
AI Cantello, Dan Green, Joe Haug, Bob Larsen,
Ed Mather, Benjamin May, Tom McCracken, Joyce Morton.
Joe Newton, Robert Michalski, Jerry Popp, Doug Rudolf,
Norman Witek
DOCTORS: Gabe Mirkin and Mona M. Shangold
RUNNERS: Richard Dougherty, Elizabeth Dougherty,
Craig Mallinckrodt
International Correspondents
Alistair McMurran, New Z.
Mieczyslaw Kolejwa, Poland
Michael McKeown, Ireland
Cecil Smith, Canada
MAY-JUNE, 1988
Jimmy Sanders, Sun Valley H.S., Monroe, NC
We try to only meet 2 or 3 times a week. The other days
they run on their own at any level they desire. They only
race once each two weeks.
We have found that many of our kids like running Jr.
Olympics without training for them. We tell them to pick
any event they want but they must choose one event to
help their distance running.
Another thing that has really helped us are our outings.
We go to the mountains for a week and to the beach for a
week. We plan our season and our goals at this time. We
train hard but have many things planned for recreation,
like trout fishing. We do everything together!
Mike Smith, Marlboro H.S., Hudson Valley, NY
If possible incorporate the swimming pool into your
program. We use shallow water running, lap swimming,
and underwater distance races. Sometimes we allow the
athletes to play water polo or basketball in the deep end of
the pool. We do not let the students use the diving board.
George Young, Central Arizona Comm. Coli., Coolidge, AZ
Boredom comes from a lack of motivation, not the training. Kids must have a reason to train. I encourage them to
run 5-1 0K road races. I try to keep in contact so they know
I'm "watching." I let them know what the other team
runners are doing and who the new members will be so
they know it's not going to be easy to make the team, win
State, etc.
Since I feel quite strongly that injuries to distance
runners occur because we have drastic changes in training (i.e.: "We have a good base, now let's do a track session"), I encourage my runners to have at least one track
session every week in addition to long runs, hill workouts
and fartlek sessions. Since the track season is easily compared with previous sessions, it will let the runner know
how hard they are or are not training.
~
CROSS COUNTRY JOURNAL
Sunrise Valley Press
1711 So. Strack's Church Rd.
Wright City, MO 63390
(314) 745-3140
SECOND CLASS
U.S. POSTAGE
PAID
Wright City, MO
63390