I'm a summer track coach. How would you train the distance kids? I want these kids to get ready for xc, but they will be preparing for a few track meets during the summer.
Stick to xc summer training? Summer of malmo kind of stuff, etc?
Focus on an extension of spring track? Final phase approach?
high mileage
low racing
Pascal wrote:
high mileage
low racing
I agree.
Let them race, but don't try to peak them.
I think it's time to throw them XC runners out in the ocean.
Nothing but a little one to three miles in the choppy waters of Pacific will do 'em good. Start out with a week of pool swimming and water safety then dose them in brisk cold salty water. A mother gotta follow its ducks sometime and you're that duck. Quack, quack, quack!
I have to append my comment because somebody might get killed.
If you're in the South or humid area, be wary of ponds and certain lakes and rivers. Wear 'swimmers nose clips' and don't dive in! Seems the dangerous Naegleria_fowleri (an amoeba) is caught as a result of victims not plugging their nose when diving in (ponds, lakes and rivers), that's how the amoeba forcefully enters the nose then slowly over time eats the brain and causes a swift death. All the better if you can get into a chlorinated swimming pool. You coaches with a water safety certification should know this.
Great question John.
I believe that having a successful summer training for your runners depends largely on the leadership of your top runner or two. I have seen time and time again the common denominator on successful high school cross country and track teams is that they have a great runner on that team who is either a junior or senior and has strong leadership skills.
There is something special about how the runners become united by one of their very own who not only runs and competes well but encourages them, cares for them, and leads by example.
My recently published book "Running State" emulates that idea as well as others.
15 years ago I was a successful and competitive high school cross country and track runner.
Now, I am a 32 yr old father with 4 kids who still loves to run; and I recently published the book "Running State" with Amazon. The story focuses on a 17 yr old senior in high school who is trying to lead his Cross country team to the state meet (as it has been 30 years since that school's team actually qualified for the state meet).
I loved writing it and much of the book is based on my experiences from running and being the captain of both the Cross Country and Track teams at my school, and the book is getting all 5 star reviews so far.
It is available on Amazon in paperback for $7.99:
http://www.amazon.com/Running-State-Michael-D-Graham/dp/1475276230/
It is also available on Amazon in digital ebook format for $2.99:
http://www.amazon.com/Running-State-ebook/dp/B007X93STQ/
I am sure you will enjoy it.
Send me an email back and let me know what you thought of the book if you like at:
Thanks & Happy reading!
Mike
PS - Finding that strong runner who is also a strong leader within your team of runners is result of some or all of the following:
1 - You yourself as the coach positively encouraging this runner/leader through the years. I remember my freshman year on the team (not an important runner at all yet) and it was the day of the conference meet. When I was in my first class of the day, a little package was delivered to me in my class - it was an energy bar with an encouraging note attached to it from my coach. He did little things to inspire and encourage me and all of our runners during all my years from 7th grade through 12th. His belief in me and all of us went a long way as you can imagine.
2 - This runner/leader's parents being healthily involved in his life and often showing up to most or all of his races. (This can be encouraged by the coach by either a letter out to parents pre-season that gives them a calendar of the races and an encouraging note to come to the races and even more effectively by calling each of the parents pre-season to invite them to be actively part of their child's running experience this year by attending the meets and being part of that exciting experience).
3 - Years of a successful program can naturally attract some of these runners.
4 - Luck
I wish you the very best!
Summer track? Where are you that this happens?
Anyway, I would just have your distance runners focus on putting in basework for xc. If they're going to race, maybe have them do one faster workout the week before the meet, then go back to basework. This is assuming racing is going to be really infrequent. If racing is going to happen very often (once every two weeks or something like that) don't have them do anything but basework as the races will serve as fast workouts. There is no way in hell a HS runner is going to be able to train to race for spring track, through the summer, and then through the fall as well. That sounds like a miserable experience besides. I always enjoyed having summers to worry about base and base only. It was a nice break from the grind and gave me something to look forward to as the xc season drew near. I would strongly recommend against emphasizing racing in the summer.