Hammond, IN High School XC in the early 1970s

Sports Illustrated June 16, 1975

http://sportsillustrated.cnn.com/vault/article/magazine/MAG1089953/1/index.htm

The article was in the Hammond Times. nwitimes.com

You may be able to search archives or contact a staffer for a copy.

Here's the article.

I believe there was also an article in Jogger's World, though it might have been in T&FN (or both).

Chapa, Pinkowski, and Tim Keough all went sub-9:00 for the full two miles (= sub-8:57 for 3200m) in the same season.

They also went 1-2-5 in the State xc meet the previous fall, and the team lost because their 4-5-6-7 guys were so wiped out by the workouts.

:

In any case, here's the Chapa copy as it appeared in TT [Track Technique] #64:

Rudy Chapa

by Fred Wilt

Born: November 7, 1957 at East Chicago, Indiana. Ht/Wt: 5-8/132, 1.725/60. Started racing in 1973 at age 14 years.

Background: Chapa was Indiana High School 2-mile champion in 1974 and 1975, and [2.5]-miles cross-country champion in 1975. He won the 10,000m in the US vs USSR Jr. International match in 1975. He wins most of his races by fearless pace-setting, but has a vicious finishing kick. Attends Hammond HS.

Best Marks: 440y (52.0); 88Oy (1:53.0); mile (4:11.0); 2-miles (8:51.0); 6 miles (28:23.0); 10,000m (29:11.0).

Pre-race warmup: Jog 88Oy. Calisthenics. Jog 880y. 4-5 x lOOy fast runs or sprints. Total distance 1 1/4 miles. Pre-training warmup: Jog 3/4-mile in about 6 minutes. Warmdown after training Jog one mile after track workouts. Otherwise, no warmdown Rest prior to competition: One full day prior to major races only. No morning workouts when competing in the afternoon.

Morning training: Run 60 to 70 minutes continuously, starting at 6:00 AM daily throughout the year, except as noted above. This continuous run is at a reasonably fast pace on streets and roads. The pace is increased once each mile of the run for a distance of about 440y.

The following are evening workouts, in addition to the above daily morning training.

FALL AND WINTER TRAINING (1975-76)

Monday—PM, 3 x 3 miles. Jog 1/2 mile after each.

Tuesday—PM, 4 x 2 miles. Jog 3/4 mile after each.

Wednesday—PM, 75 minutes continuous fast run on roads.

Thursday—PM, Fast, continuous runs of 3-miles, 2 1/4-miles, 1 1/2-miles, and 3/4 mile. Jog 3/4 mile recovery after each.

Friday—PM, 7 1/2 miles time trial.

Saturday—PM, 60 minutes fast road run.

Sunday—AM, 90 minutes road run. PM, Rest.

SPRING AND SUMMER TRAINING

Monday—PM, 6 x 3/4 mile fast runs. Jog 3/4 mile after each.

Tuesday—PM, 10 x 440y as fast as possible under the circumstances. Jog 88Oy recovery after each.

Wednesday—PM, 75 minutes continuous fast run.

Thursday—PM, 8 x 880y at as fast pace as possible under the circumstances. Jog 44Oy after each.

Friday—PM, 7 1/2 miles time trial.

Saturday—PM, 60 minutes fast continuous run.

Sunday—PM, 90 minutes continuous run.

Chapa lifts weights Monday, Wednesday, and Friday each week, consisting of 3 sets of 10 repetitions of military press, bench press, and curls. He is coached by Dan Candiano. Chapa competes in ten 2 1/2-mile cross-country races, 5 indoor track races, and ten outdoor meets annually.

Except when resting the day prior to major competition, Chapa merely substitutes competition for the above training on the day of a race. He eats no food for four hours prior to racing. He rests one week at the end of cross-country, indoor, and outdoor racing seasons before starting workouts for the succeeding racing season.

[NB: Most of the Hammond runners' training was done around a 3/4-mile loop in a park--hence the frequency of workouts that seem to be multiples of 3/4 mile.]