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XC ManualPRESEASON1.Goalsa. Before the start of the season set short and long term goal. Have a plan in your headi.Short term1.What are you going to do daily to get better 2.Weekly or other short term timesii.Long term1.What are your goals for the month or season b.Post your goals in your room or locker.i.Look at them daily to remind yourself of why you work so hard and the sacrifices you willmake2.Summer runninga.The preseason (summer) is one of the most important times of the season!i.To be a competitive runner you need to get good base mileage in during the summer ii.This prevents injuries during the season because your body is already adjusted to the newstress loadiii.It gets your base fitness level up so that you can handle harder workoutsiv.Allows you to race faster at the beginning of the season allowing you to reach even faster times later in the season b.Preseason running should focus more on mileage and time spent running on legs and not so muchon intensity or speed of your runs.i.Runs build up and are slower and longer in pace and distanceii.This is called base mileage.3.Equipmenta.Watchi.Watches are important to time runs and especially workouts. They may also be used inraces (Watches are the only Jewelry that can be worn in a race).ii.When you get a watch make sure it has a lap memory. This allows you to track multiplesplits (mile) or splits in workouts. b.Training shoesi.Training shoes prevent injuries and should only be used for one season at most.1.It is worthwhile to buy a more expensive shoe because it will have better cushion.2.Avoid gimmick shoes like shoes with shock in them.ii.Life of a shoe is about 3 months.iii.Don’t walk around during the day with your running shoes because they will “break in”the wrong way.c.Spikes (shoes)i.Cross –country specific spikes typically have an all rubber sole (bottom)1.You can also use track spikes that have a heal cushion. Although track spikes aretypically lighter, the plastic bottoms of the fore foot is not as comfortable andcould cause some slipping.ii.Spikes are for workouts and races.1.They make a significant improvement in your times.iii.Warm-ups/cool downs should be done in training shoes not racing shoes.iv.You should always try to keep metal spikes in your spikes so that mud doesn’t clog up themetal holes.d.Athletic clothes (running clothes)

i.Running shorts1.Shorts that don’t hang to your kneesii.Technical running shirt1.Helps wick (get rid of) moisture that builds up while runningiii.Warm-up clothes1.You should have some pants and jacket that you can run with in the cold.2.You should never have to warm-up or run in your school clothes.4.Recruitinga.Coaches will attempt to recruit athletes but best way to starts with youi.Encourage athletes to come out1.More the merrier 2.Once athletes are out it’s the coaches job to make them good5.Abilitya.4 types of athletes existi.Have natural ability and motivation to be goodii.Have natural ability and NO motivation to be goodiii.Don’t have ability but are motivated to be goodiv.Don’t have ability and NO motivation to be goodTRAINING6.Ways to improvea.Increase mileage b.Increase intensity (how hard you run)c.Increase frequency (how often you run)7.Types of runninga.Easy running / Base running (E)i.Should be done 65 – 79% of max heart rateii.Builds up running muscles b.Threshold / Tempo running (T)i.Increases body’s ability to deal with lactic acid. That’s what makes monkey jump on your back ii.88%-92 % of max heart ratec.Interval (I)i.Refereed to as hard runningii.98%-100% of max Heart rated.Rep pace (R)i.Done faster then race paceii.Works running economy at fast pacese.Stride ratei.Quicker stride rate is more beneficial to running.1.Elite runners take 180 steps in one minute of running.2.Improve your steps per minute by imagining you are running on raw eggs and needto get across them quickly. Light quick steps3.Don’t spend much time in the air like your legs are giant pogo sticks propellingyou forward. This is slower and can make you get injuredSEASON8.Warm-upa.Goal is to get body and muscles warmed up and ready to race. You should have a light sweat andshould NOT be cold before the race. b.You should keep a consistent warm-up that you use before workouts and races.

9.Cool downa.Should be done after EVERY race without exception. 2 miles or 15 minutes. This helps your legs recover (removes lactic acid from muscles) and increases weekly mileage. b.These runs can be done at a slower pace then normal training runs.10.Night before the racea.Get sleep, 8 hours or more b.Eat good meals with carbohydrates (pasta)c.Think of your racei.In vision yourself running wellii.Think of past races that you were successful in.iii.Think of how you will sprint at the endiv.Think of how you will beat the people that are around you.v.See yourself being successful11.Meet day and races.a.Bring proper clothesi.Just because it is warm in Newfane when you leave doesn’t mean it will stay warm or dryduring the meet. Meet days can be long and many things change.ii.Things to bring1.Uniform2.Something to warm-up in3.Something to wear after the race4.Extra socks5.Light snack 6.Raingear 7.Hat, gloves, and other warm clothes8.Money to invitational meets for food stops or souvenirs b.Before the race.i.Stay out of bad weather 1.Stay relaxed & out of sun/rain. This will drain your energy2.Don’t waist extra energyii.Walk the course1.Look for shortest paths to run during the race2.Look for hazards or things that could make you trip or slip.a.Slippery mud, water puddles, rocks, and tree stumps3.Look for mile marks4.Look for places that you could make moves to pass people5.Know where the finish is so you can start your sprint early.iii.Food & Drink 1.Eat safe foods (stay away from trying new foods or greasy foods).a.Bread, bagels, cereal, sports bars2.Drink water or sports drinks.3.Eat big meals no later then 3 hours before race4.Eat light snacks up to 1 hour before the race if needediv.Warm-up1.Goal is to get body and muscles warmed up and ready to race. You should have alight sweat and should not be cold before the race.2.v.Cool down.1.Should be done after EVERY race without exception. 2 miles or 15 minutes. This