1988 CALIFORNIA H

1988 CALIFORNIA H.S. CHAMPIONSHIP CROSS COUNTRY SURVEY

1987 Survey

Poway Coach Dan Schaitel-3000 students, boys and girls coach-18 years of cross country coaching and 8 at Poway-Dan did not run in college-a total of 85 athletes ran cross country-boys and girls San Diego Section Champs and 3^rd place in the boys State Meet, Division I.

Jesuit Coach Walt Lange-790 boys students-Walt has coached cross-country for 22 years and 18 years at Jesuit High School in the Sacramento area. He ran in high school and college-the team had 35-40 boys on the squad that won their league section and placed 2^nd in the State Meet, Division II.

Del Campo Coach Bob King-1950 students-boys coach-Bob has coached for 22 years, 7 at Del Campo-He ran cross-country in college-24 boys ran in the Del Campo program in 1988 – San Joaquin Section Champs and 6^th place in the State Meet, Division I.

Canyon – Canyon Countr Coach Ed Chaidez – 2100 students – boys coach – Ed has coached 6 years and the last 4 at Canyon – Ed ran NCAA level cross country and is still running. Canyon finished 4^th in the Southern Section 4A division and 7^th in the State meet, Division I.

Arroyo Grande Coach Greg DeNike – 1950 students – boys and girls coach – Greg has coached 13 years and the last 11 at Arroyo Grande – He did not run in high school or college himself. 25 boys and 10 girls made up the squad – the boys were 2A Southern Section Champs and 8^th in the State Meet, Division I.

Los Gatos Coach Willie Harmatz – 1520 students – boys and girls coach – Willie has coached 13 years and 10 at Los Gatos – He participated in cross country in high school and college – 53 boys and 35 girls ran this year at Los Gatos – the boys were Central Coast Champs and 6^th in the State meet, Division II – the girls were Central Coast Champs and 4^th in the State Meet, Division II.

Maranatha Coach Ken Cronquist – 445 students – boys and girls coach – Ken has coached 17 years and 13 at Maranatha in Sierra Madre of the Southern Section. He ran one year in college – 18 boys and 11 girls ran for this year's team – the boys finished 5^th in the Southern Section 1A Division – the girls were Southern Section 1A Champs and 2^nd in the State.

Norco Coach Larry Nugent – 1500 students (3years) – Larry has coached at Norco for the past 13 years and ran himself in high school and college – 11 girls ran on the Norco team – Norco won the Southern Section 3A Championships and placed 5^th in the State Meet, Division I.

Yucaipa Coach Jim Clendaniel – 1501 students – girls coach – Jim has coached 10 And 6 at Yucaipa – He ran in high school and college – the team had 21 girls on the squad the girls finished 2^nd in the Southern Section 2A finals and 2^nd in the State Meet, Division II.

Mt. Carmel Coach Dennis McClanahan – 3200 students – coached boys and girls – Dennis has coached 14 years and 12 at Mr. Carmel in San Diego – He did not run in college – 31 boys and 21 girls ran cross country at Mt. Carmel – the girls finished 2^nd in the San Diego Section Finals and 8^th in the State Meet, Division I.

Lassen Coach Bob Wall – 900 students – girls coach – Bob has coached 20 years at Lassen High in the Northern Section He did not run in high school or college – 23 boys and 13 girls ran cross country – Tina Gorbet finished 2^nd as an individual in the State Meet, Division II –the team finished 11^th.

Clovis West Coach Martin Simpson – 2350 students – girls coach – Martin has coached 15 years and 6 at Clovis West in Fresno – he did not run in high school or college – 9 girls and 15 boys participated in cross country at Clovis – the girls were the Central Section Champs and 9^th in the State Meet, Division I.

La Jolla Coach Maria Gomez – 1185 students – girls coach – This was Maria's first year of coaching - she did not run high school or collegiate cross country – 45+ girls made up the team – the girls were the San Diego Section 1A Champs and finished 5^th in the State Meet, Division II.

Foothill (Santa Ana) Coach Jerry Whitaker – 1470 students – girls and boys coach – Jerry has coached at Foothill for 24 yeas – He did not run in high school or college himself – 30 girls and 37 boys competed on the team – the girls finished 6^th in the State Meet, Division II.

Santa Teresa, San Jose Coach Frank Bautista – 2,2000 students – girls coach – Frank has coached cross country at Santa Teresa for the last 2 years – He ran in the 1980 Olympic Trials 10,000m and was an NCAA All-American – His team finished as CCS champions and 7^th in the State Meet, Division I.

SUMMER TRAINING

1. What was the average training mileage per week for your top?

Poway	36-42 miles
Jesuit	Only two trained during the summer, one averaged 35 miles per week and the other about 50 miles
Campo	Started at25 miles and increased to 75-90.
CC	50-60 miles
AG	45 miles
LG	Increased each week (48-50 miles)
Mar	20-40 miles
Norco	30 miles
Yuc	50 miles
MC	25 miles
Las	35-40 miles
CW	0-24 miles (10 miles average)
LJ	30 miles
Foot	25-30 miles
ST	40 miles

2. How many times per week did the team meet for workouts?

Poway	6 times
Jesuit	0 times
Campo	5 times
CC	7 times
AG	3-4 times
LG	2 times in July; 3 times in August as a team
Mar	2 until going to
Norco	5 times
Yuc	9 times (5 mornings; 4 evenings)
MC	1 time
Las	5 times
CW	none
LJ	5 days
Foot	5 times
ST	4 times

3. What date did you start your summer training program?

Poway	July 1
Jesuit	No summer program
Campo	July 8
CC	June
AG	June 17
LG	3^rd week of June
Mar	Tuesday after the fourth of July
Norco	July 11
Yuc	July 5
MC	July 4
Las	August 22
CW	August 10
LJ
Foot	July 5
ST	July 1

4. Did your team have a training camp?

Poway	On their own
Jesuit	no
Campo	yes
CC	No
AG	Yes
LG	Yes
Mar	Yes
Norco	Yes
Yuc	Yes
MC	No
Las	No
CW	Yes
LJ	No
Foot	Yes

5. If so, how many days did it last?

Campo	5 days
AG	4 days
LG	5 days
Mar	9 days
Norco	7 days
Yuc	10 days
CW	3 days
Foot	9 days

6. Where was it held?

Campo	Olema Ranch Campground
AG	Santa Cruz Mountains
LG	South Lake Tahoe ( Camp Richardson)
Mar	Kings Canyon
Norco	Kings Canyon
Yuc	Mammoth
CW	Sonora
Foot	Mammoth

7. Was it at altitude?

Campo	No
AG	No
LG	Yes (6000ft)
Mar	Yes (4600-6400 ft.)
Norco	Yes (5000 ft)
Yuc	Yes
CW	Yes (3000 ft)
Foot	Yes

8. How much running took place at your camp?

Campo	2 workouts per –day (10-15 miles)
AG	20 miles maximum
LG	2 workout per day (3-5 miles am – 5-7 mile pm)
Mar	Boys (100 miles); girls (75-80 miles)
Norco	50-60 miles
Yuc	2 workouts per day (6-8 miles am/4-6 miles pm)
CW	17 miles
Foot	100 miles

9. How much racing did your athletes participate in during the summer?

Poway	3 road races maximum
Campo	Little or none
CC	4 times
AG	2 times
LG	None
Mar	Summer time trial (10 miles for the boys & 10K for the girls) and Alumni race on home course.
Norco	None
Yuc	None
MC	None
Las	3 athletes raced during the summer
CW	None
LJ	None
Foot	Very Little

10. Did your athletes do any interval training during the summer?

Poway	Yes
Campo	No
CC	Yes
LG	No (but some varied paced running twice per week)
Mar	No
Norco	No
Yuc	3 times
MC	No
Las	No
CW	No
LJ	No
Foot	No

11. If so, could you describe the interval training and make a comment of your approach to it at this time of the year?

Poway	4 evening sessions
CC	Long interval: 4-mile warm-up; 8x100m stride; 3x1 mile w/60 second rest between; 2 mile cool-down.
Yuc	Repeat 800's twice and 400's once; short recovery. Learn to run together at a quicker pace than distance runs.

12. What part did hill training play during the summer?

Poway	20%
Campo	One time per week
CC	In Canyon country you have to look for the flat parts; we run hills, then more hills, and we were tired more hills.
AG	On Monday's we charge all hills on the run effectively turning it into a fartlek workout.
LG	3-4 days per week at even steady pace at a various distance
Mar	Hill training is a natural part of our routine
Norco	Once a week it is the focus
Yuc	Considerable; we have hills right on our campus-hills at least twice a week-either repeats, or a continuous distance hill run.
MC	None
Las	Very little
CW	None
LJ	None
Foot	Most runs were hilly; repeats on a weekly basis.
St.	One hilly terrain run per week.

13. How many of your athletes ran twice-a-day during the summer?

Poway	None
Campo	50%
CC	I believe that two-a-day workouts should be saved for their college careers. (run at sub 6:00 pace is better for 5k runners than two-a-day long slow runs)
AG	None
LG	Some (2-3 boys & 1-2 girls)
Norco	None
Yuc	Nearly all of the top 15
MC	None
Las	None
CW	None
LJ	None
Foot	None

14. Do you have any additional thoughts on summer training?

Poway	The major objective is creating a base and bring the team together.
Jesuit	Probably a good thing, but our situation makes it difficult. Our athletes live over a very widespread area, and their summer-activities make it difficult to find a time that we could meet for workouts. The tradeoff is that when we start in late August the team is psychologically very ready. In the 70's we had an ambitious off-season program, featuring road racing and 1000 mile club. I like to have our athletes start light training on their own by August 1, and probably about 1/5 of them do.
Campo	Build mileage from 5 miles per day to 10-14 per day.
AG	It's the key to the season
Lg	We ran 6 days a week in a buildup fashion as far as mileage is concerned. Team runs are important 2-3 days per week. 1 day is varied pace and flat, 3-4 days are hill runs and 2-3 days a week is easy flat mileage. Consistency is important.No racing. Minimum mileage is required. Maximum mileage is individualized.
Mar	Summer training is preparation, not racing, It is a time to enjoy your running and to share your excitement with your teammates
Norco	Consistency, not mileage, is the key
Yuc	Summer gives us a tremendous background. We are able to start of slower-helping avoid serious injuries.
MC	We wish we could get kids more enthused about it
Las	If more would run during the summer we would be much better, but I will not require it. It must be voluntary!
CW	I only wish I could motivate the athletes to train during the summer months of Fresno heat!
Foot	If we didn't have to win dual meets in September to qualify for CIF, I would do less in the summer.

RACING SEASON:

15. Date your tem ran their first race of the season:

Poway	First week of September
Jesuit	September 10
Campo	September 1
CC	September 10
AG	September 10
LG	Third of September
Mar	September 17
Norco	September 10
Yuc	September 10
MC	September 15
Las	September 10
CW	September 16
LJ	September 17
Foot	September 13

16. Date of your championship race:

All teams participated in the California State Meet on November 26.

17. How many total races did your team run during the competitive season?

Poway	10
Jesuit	10
Campo	13
CC	11
AG	12
LG	12
Mar	14
Norco	9
Yuc	11
MC	12
Las	15
CW	9
LJ	12
Foot	13

18. What number of races were 100% mental and physical efforts?

Poway	3
Jesuit	4
Campo	5
CC	4
AG	All were run hard
LG	8-12
Mar	4-5
Norco	5
Yuc	2
MC	4
Las	5
CW	3
LJ	3
Foot	6

19. Did your team ever "train through" a meet?

Poway	Yes (4 times)
Jesuit	Yes
Campo	Most (not last 2 or 3 meets)
CC	Yes
AG	Yes
LG	Yes (first half of season)
Mar	Yes (Non competitive dual meets)
Norco	Most duals and early invitationals
Yuc	Yes (quite often)
MC	Yes
Las	Yes
CW	Always
LJ	No
Foot	Yes

20. If so, what was typical about the (training through) day before the meet workout?

Poway	Jog-stretch-jog (30-50 minute run
Jesuit	Only tapered for a couple of meets, training through meant not backing off at all the days before meets we did not taper for. We do the same workout the day prior to meet whether we're tapering or not: 3 miles + 6x110.
Campo	Easy 1014 miles in two workouts
CC	6-8 miles a day before race day
AG	5-6 mile run
LG	Day of the meet was considered a hard training day. Taper the day before and much more taper for championship meets.
Mar	Fartlek or interval workout
Norco	Longer mileage; more psychological difference than physical.
Yuc	Some weeks we worked out twice the day before; other we ran 8-10 miles, grass strides weights and stretching.
MC	Girls 4-5 miles; boys 6 miles
Las	Longer runs
CW	One mile jog; stretch; one mile bit faster; strides; ½ mile hard; cool down 1 ½ miles.
Foot	Additional miles.

21. What was a "typical training sessions" the day before a meet of some importance?

Poway	Jog; stretch; jog (no long distance run)
Jesuit	3 miles + 6x110
Campo	10 miles with strides
CC	2-4 miles with strides
AG	5 miles and 6x110 strides
LG	2-4 miles easy flat mileage
Mar	Jog 2 miles; strides; jog 2 miles (November – 20 min. stretch; 20 min jog with strides; 20; min stretch)
Norco	5 miles fartlek; rested two days prior.
Yuc.	45-minute easy run with 4-6 x3-3 minute accelerations and 6-8 x 110's; 10 minute cool down.
MC	1 ½ mile; stretch; mile
Las	3-4 miles at cruise pace; 4x 160 stride out
CW	Day off or 2 miles
LJ	3 easy miles
Foot	Usually none
ST	2 mile easy

22. What adverse climatic conditions did your team have to contend with and how did you overcome the situation?

Poway-	Santa Ana winds and one rain meet.
Jesuit-	Heat!! The first three weeks of practice are particularly hot in Sacramento. When necessary, I open the gym at 7 a.m. and the guys go for a workout. So, most of the time we run in the heat and compensate by slowing down. Its common to run workouts day after day in 100 degree heat. Fortunately, smog is not a problem and the humidity is extremely low.
Campo	Heat ( lots of water and ease mileage some)
CC	Temperatures can be over 100 for weeks at a time during the summer; train at dusk, even during the season; intervals on the track are accompanied with water hose for cooling off; rain leaves the back roads and trails a mess; we train hard and train well.
AG	Heavy wind and heat (no adjustment)
LG	In bad weather we cut down everything, but stay on the training pattern. Rain doesn't stop us at all.
Mar	None in 1988
Norco	Heat and smog, morning workouts
YUC	In Yucaipa we have nearly all types of weather from 100+ to freezing; wind and smog; we stress that since we practice in every possible weather condition that we will run meets in, we are mentally prepared to achieve positive results.
MC	None
Las	Some rain, some snow; only 3-4 days this year.
CW	Heat; we use the swimming pool everyday during August and twice a week during school the first month.
LJ	None
Foot	Heat and smog (alter workout time)

23. What was the average training mileage per week for your top 7 runners?

School	Sept	Oct	Nov
Poway	45 miles	40 miles	35 miles
Jesuit	55 miles	55 mi	40-50 mi
Campo	75-90 mi	75-90 mi	50-75 mi
CC	50-60 mil	60-60 mi	40-50 mi
AG	45 mi	45 mi	35
LG	50-58 mi	40-50 mi	35-40 mi
Mar	37 mi	41 mi	27 min
Norco	40-45 mi	40-50 mi	40-50 mi
Yuc	70-80 mi	60-70 mi	40-55 mi
MC (boys)	40 mi	40 mi	30 min
(girls)	30-35 mi	35 mi	20 mi
Las	35 mi	40 mi	30 mi
CW	26 mi	31 mi	31-34 mi
LJ	30 mi	30 min	30 mi
Foot	25-30 mi	25-30 mi	15-20 mi
ST	40 mi	36 min	28 mi

24. How many of your top seven ran twice a day workouts?

Poway	None
Jesuit	One boy
Campo	6 of the top 7
CC	None
AG	All
LG	2-3 on both teams
Mar	None
Norco	All
Yuc	All of top 15
MC	One boy and no girls
Las	One girl
CW	None
LJ	None
Foot	None

25. How many days of twice-a-day workouts during the week were average?

Campo	5 times a week
AG	2 times a week
LG	2-3 times a week
Norco	5 times a week
Yuc	3 times
Mc	3 times
Las	4 times

26. What was their average mileage for the extra workout?

Jesuit	I have one athlete who is a mileage fanatic, and got in 70 miles per week. He also is the least reliable in a competitive situation-he has anxiety problems. He varied from #2 man to #7, and at the end of the season he barley made top seven.
Campo	4-5 miles
AG	4-5 miles
LG	4-5 miles
Norco	3 miles and lift weights 3 days; swim 2 days
Yuc	3-4 miles
MC	3-4 miles
Las	3-4

27. Did they continue through out the entire season?

Campo	Yes
AG	Dropped in November
LG	Yes (most of the season)
Norco	Yes
Yuc	Yes ( up thru CIF SS Prelims)
MC	No
Las	No

28. How many days of easy running did your team take before championship race?

Poway	Two
Jesuit	We gradually tapered down over a 4 day span –9, 7, 5, 3 miles
Campo	Two
CC	Two
AG	We cut our mileage by 10 and had one short sharp workout on Tuesday . No running on Friday and easy striding the rest of the week.
LG	Most all week ( 2days were medium)
Mar	Three
Norco	Two
Yuc	Two (3 days before Section finals)
MC	Two
Las	Three
CW	Two
LJ	Three
Foot	Too long ( we had to peak to get out of our league)
ST	Two

29. How many of your top 7 ran some type of workout on Sunday during the season? (What was a typical workout?)

Poway	80% ran (long slow distance)
Jesuit	Probably 3 or 4 ( 6-7 miles)
Campo	Half (5-7 miles easy)
CC	All ( long run between 10-15 miles depending on the next race)
AG	All ( 1 hour easy run)
LG	Almost all (5-8 miles easy flat run)
Mar	None
Norco	None

AG	All ( 1 hour easy run)
LG	Almost all (5-8 miles easy flat run)
Mar	None
Norco None
Yuc	4-5 would run 30-50 minutes
MC	5 boys (7-8 miles) and 7 girls (5-6 miles)
Las	All (4-5 miles)
CW	None
LJ	5 (4 miles)
Foot	Half (light miles)
St	All (4-6 miles)

30. What venues do you have available for team training? (asphalt city streets; rural streets; dirt roads; dirt trails; beach sand; hills; grass park; grass field at school; bike trails; others)

Poway-	All the above
Jesuit	We have an excellent training environment. We do not run in the street. We're a 4 minute jog from the American River parkway where we have dirt trails, or the bike trail which is accurately marked every half mile. The bike trail is 30 miles long. When we run repeat halves, we don't have to run on the blacktop, but on the decomposed granite shoulder of the bike trail. We also have a large grass park 1.5 miles from school that we use for repeats 440's up to miles. We drive to a nearby park abut once a week . It has 1000 yard grass loop and 300 yard blacktop hill. We also drive to another part of the parkway which has a 500 yard hill.
Campo	City street; hills; grass park; bike trails
CC	City and rural street; dirt roads; dirt trails; hills
AG	All the above
LG	All the above
Mar	City streets; hills; grass park; dirt trails ( 20 minute drive from school)
Norco	All the above but no beach sand or bike trails
Yuc	All of the above
MC	Use all except beach sand and grass park
Las	City streets, dirt trails, forest, golf course, grass park and track (rubber dirt)
CW	City streets, grass park, dirt trails.
LJ	City streets, bike trails, and hills.
Foot	All the above, except sand.

OVERDISTANCE TRAINING:

31. On the average, what pace per mile did your team run on 5 mile runs? 10 mile runs?

Poway	5 mile=5:30
Jesuit	6:20 –6:40 We go for "maximum steady-state" running---the athlete pushed most every steady run, but keeps in mind that tomorrow he'll probably be doing intervals.
Campo	(boys)	7:00	8:00
CC	(boys)	5:40	6:00
AG	easy for all distance runs
LG	(boys) easy 7:00 (never ran 10 miles) hard 5:15-5:20
	(girls) easy 8:00 (never ran 10 miles ) hard 6:15-6:20
Mar	(boys)	6:30-6:45
	(girls) 8:00-8:10
Norco	(girls)	8:00- 8:30 same as for 5 miles
Yuc	(girls)	7:30-7:45 9 miles=under 8:00
MC	(girls)	8:00
Las	(boys)	6:00	(no 10mmile runs)
	(girls)	7:00
CW	(girls)	7:00-8:00 (never more than 7 miles)
LJ	(girls)	8:00
Foot	(girls)	7:00 – 7:30	(10 miles=slow)

32. Did your team repeat the same training run frequently during the season?

Poway	Yes
Jesuit	Yes. Tuesdays and Thursdays
Campo	Yes
CC	No
AG	To a degree
LG	No (variety)
Mar	Not more than 3 times
Norco	No
Yuc	Yes
MC	Yes
Las	Every 2-3 weeks
CW	Yes
LJ	Yes
Foot	Yes

33. How many different training runs did your team have available between the 5 and 12 mile distance?

Poway	12
Jesuit	8
Campo	10-12
CC	More than 12
AG	10 or more
LG	8
Mar	12
Norco	20
Yuc	12
MC	5
Las	5
CW	6
LJ	4
Foot	25+

34. Describe your athlete's favorite distance run. (Distance, terrain, and nature of the run)

Poway	A rolling country dirt road approx. 8 miles
Jesuit	We drive 40miles to a horse trail, and there is a 10 mile hilly run that is challenging and scenic. Afterward, a swim in the lake (Folsom Lake.)
Campo	8 Miles, varied flat, hills, and pavement.
CC	Total cross country-sandy, steep at parts on trails through brush. Away from streets and houses, looking down on the world from a ridge.
AG	An easy 45 minute run on the beach
LG	5-7 trail run with some hills
Mar	"Pokey Hills" – 9.5 miles (80% up and down- 80% roads and 20% dirt)
Norco	5 mile hill run with a roller coaster down hill in an isolated area
Yuc	6.5 miler-very hilly last 2 miles; it is run through orange groves a second one is in our regional park with rolling hills, grass, dirt, and asphalt.
MC	6 mile road hill run
Las	5 miles along a logging road (dirt), slightly down hill.
CW	6 miles-across rough terrain on a horse trail; we had to drive 17 miles to get there
LJ	4 miles—asphalt, dirt, grass and some hills.
Foot	7 miles; horse trails; hilly; undeveloped area.

35. Do your athletes run as many miles today as they did 5 and 10 years ago?

Poway	Less
Jesuit	No
Campo	Yes
AG	5 years yes; 10 years no
LG	Absolutely not.
Mar	Same; but the long runs are longer and short days are easier
Norco	No
Yuc	Yes; more and faster pace
MC	No
Las	No; 10 miles per week less.
CW	No
LJ	No
Foot	No

36. Do you have additional thoughts on over distance training?

Poway	After base has been established, LSD should be used as recover work.
Jesuit	In the 70's we emphasized mileage, and I had many athletes do 100 miles a week on two a day. They usually ran 5 miles a week on two a day. They usually ran 5 miles in the morning on their own. We road raced a lot, and we had year round program that kind of training is very consuming of time and energy. I prefer to do the best we can on a program that doesn't require my time in the summer or winter months. Our road performances have declined, but our track marks are quite good. We're getting better talent now.
CC	Once your flat- you can stay that way for the rest of the season, so watch it.
AG	Don't cut your mileage until the week prior to your biggest competition. Young athletes don't hold a peak long.
Mar	It is fundamental to our scheme of training and should be accomplished during the summer without a great deal of pressure on times, mileage not minutes.
Norco	I think every team you have is different, so be flexible
Yuc	My girls really enjoy them; great "mental" tougher
MC	Girls need more teaching on how to run as a group
Las	I worry about too many miles per week, every week, not about an individual long workout. We rarely run more than 8 miles on steady pace run.
CW	We run 1 over distance day a week (6-7 miles
Foot	Variation to keep interest

INTERVAL TRAINING:

37. How many times during the typical week would your team do interval training?

Poway	3 times
Jesuit	2-3 times
Campo	Once
CC	Twice
AG	Once every other week
LG	Once on the track; Once varied pace at a park
Mar	Once every two weeks in Sept; Once a week in October; Twice a week in November
Norco	Twice
Yuc	Once
MC	Once
Las	Once
CW	Once
Foot	Once

38. What distance (s) and on what surface did you find most beneficial?

Poway	1200-2000 on synthetic track
Jesuit	Repeat miles, and 880's on grass
Campo	Miles on grass
CC	800m-1600m run on grass or dirt track
AG	Half miles on dirt, asphalt or grass.
LG	Varied distances depending on time of season
Mar	Ladders of 1320 down to 440 in October; 880 down to 220 in November on flat grass park
Norco	1 mile run on grass or dirt
Yuc	1320's run on asphalt and grass
MC	800's run on a dirt track
Las	400's and 800's run on a rubber track, dirt track or city park
CW	880's or 1320's run on dirt
LJ	440's on a dirt track
Foot	800 yard loops on the grass

39. How much total mileage did your average interval workouts involve (not including warm-up, warm down, or rest phase)?

Poway	Start at 3X race distance, end at 5X
Jesuit	3 miles of speed (3X1 mile, 6X880, or any combination adding up to three miles
Campo	4-5 mile
CC	2.5-3 miles
AG	3 miles
LG	2-2.5 miles
Mar	3 miles
Norco	4-5 miles
Yuc	4-5 miles
MC	(girls) 2-2.5 miles ( boys) 4-6 miles
Las	1.5-2 miles
CW	1.5-3 miles
LJ	3 miles
Foot	3.5-5 miles

40. Did your top 7 athletes walk, jog, or stand during the rest phase of interval training?

Poway	Walk and jog 200% down to 100% of distance covered in run.
Jesuit	Walk and stand. For example 6X880 "on 5" means that every 5 minutes we start an 880. During the interval the athlete walks around the start/finish area. First half of the season emphasized shorter rests with slower efforts, second half the efforts are faster, with more rest allowed.
Campo	All jogged 5-7 minutes after mile repeats.
CC	Jog ¼ distance of run
AG	Stand
LG	1/3 walk and 2/3 jog between intervals.
Mar	Jog and stand from 90 seconds down to 20.
Norco	5 minute rest for mile reps.
Yuc	Always jog; 500 yd after 1320's; 400 after 800's; 110 after 200's
MC	Mixture of all the length of interval run.
Las	Jog 3 minutes or same distance as run.
CW	Walk, then jog checking for pulse rate.
LJ	Jogged equal to the fast running distance
Foot	Walk 50% of run

41. What did you try accomplish with your interval workouts? (Comment on your approach to endurance training, pace training, and speed training when using interval training)

Poway	Establish race pace and rhythm
Jesuit	Cross Country is a question of "strength" and mental toughness. Repeat 880's and miles train the athlete in both areas.
Campo	Adapt to racing stress
CC	Cook your blood or drive your body to the point so that the stress causes a change in blood chemistry which results in an advantageous expression during high level metabolism of distance running.
AG	Tried to simulate the race.
Mar	Develop speed
Norco	Speed-confidence
Yuc	Quick tempo-oxygen debt; pace usually just a little quicker than race pace for that time of the season.
MC	Concentration and form work.
Las	Done for pace, speed is stressed in the last 4 weeks.
CW	Pace and speed; (depend on time of season)
LJ	Faster running
Foot	Longer interval for endurance and used the same loop for pace development.

42. Do you have any additional thoughts on interval training?

Poway	A must in any workout program
Jesuit	A vital art of our program. Running the interval as described, frees the coach from timing or starting the athletes. Once broken into 3 or 4 groups, the workout run itself.
Campo	3 week cycle: week #1miles and hills; week #2=2miles + hills; week #3=5-7 miles hard + 5 X 330-220. Last 5 weeks= faster pace and longer rest.
AG	Athletes must practice what they will experience in a race. Intervals mixed with hills are the best way to do this.
LG	We involve a lot of strength and speed in every interval and we do a lot of variety in the distances and pace. (Breakdowns, cut-downs, pyramids, sustained, repetitions, fartlek on the track, etc.)
Mar	My observations have been that interval training is overused, particularly in the early season, which results in premature fatigue and early peaking.
Norco	Out best interval site is 600 yards with an uphill, downhill, yet kids can go full bore.
Yuc	I believe a lot of coaches abuse and over-use it remember your training for 3-mile race usually over hills at 7:00 minute pace. This is not real speed, but rather strength endurance and will power.
MC	Used too much for speed
Las	Absolutely necessary for speed development, it helps pace, "feel".
CW	We have always stayed away from intervals (440's) for the most part. In the last 6 years we have done about 8 track workouts during cross-country.

FARTKEK TRAINING

43. Did you use any fartlek (speed play) training during the season? How often did you use it?

Poway	Yes Twice a week
Jesuit	Not really. Unless the following is a fartlek workout: 5X2 minutes fast, with 2 minute jog after each, done on the bike trail. We do that sort of thing a few times during the season.
Campo	No
CC	Yes, Once a week
AG	Yes, Usually on Wednesday
LG	Yes, 1-2 times per week.
Mar	Yes, Weekly in September and October
Norco	Yes, 1-2 times per week
Yuc	Yes. Once a week during summer and early season
MC	Yes. Earl y season
Las	Yes. Once a week (at last)
CW	Not as much as I would like
LJ	Yes. Once week
Foot	Yes. On a regular basis.

44. What distance for the total workout did you find most beneficial? Describe the location of your fartlek sessions.

Poway	1/3 of the work out was fartlek. On trails.
Campo	7-9 miles when used on the streets.
CC	Fartleks are run on Thursday and are done during 8 mile run.
AG	5-6 miles on road and grass.
LG	3-5 miles within the 5-7 mile run on trails
Mar	Average 5-7 mile run on trails, roads and parks.
Norco	Depended on our objective; usually run on grass, park or school field.
Yuc	60 minutes in park, campus hills and grass fields; occasionally on the roads.
MC	4-6 miles on the roads.
Las	4 miles in forest, city streets, or golf course.
LJ	4 miles on school track or roads.
Foot	3-5 miles on campus and some on the roads.

45. Describe a typical fartlek session that your team has used. What did you try to accomplish from this workout?

Campo	Point to point hard. 5X10 hard runs. Stress as intervals
CC	Goal is to keep body moving at a high rate after the intense intervals the day before. Example stress: 30 to 2:00 durations with sets of complete rest during third and fifth miles.
AG	Mental toughness. (1) 6 mile run – 20 easy – 4 minutes off – 3 minutes off – 3 minutes on off – 2 minutes on – 1 minute off –1 minute blast – stride finish of run. (2) 20 minute drill – 15 seconds on – 15 sec. Off – 30 on – 30 off – 45 on –45 off –1 min. on –1 min. off – 1 ½ on – 1 ½ off – 2 off – 1 ½ on –return back down (done on grass field) – great for peaking and developing leg speed.
LG	5-6 mile varied pace run (finished hard last 600). Easy pace the 1^st mile, 4-5 pick-ups at race pace, recover at 8:00 mile pace. Each pick-up should be 440 to 880 depending on how they feel. Then 110 strides on the grass. We stimulate race pace as a group on the road or trail to keep on pace when tired; doesn't tighten the legs as much as a hard or even pace distance run; develops pack running as a team in more of a race situation over intervals; variety; keeps the body out of a road run pace feeling; develops confidence if done right; it also cant take the place of intervals.
Mar	57 miles. Road runs
Norco	2-3 5-minute sessions of random whistle drill. This is an up-tempo conditioning workout and it makes kids aware of the multiple gears they have.
Yuc	Controlled fartlek with the whistle – constantly watching for fatigue, relaxation – timed periods of jogging, stride, and stride. Learning to be able to respond to challenges during meets.
MC	Mile intervals using different paces. Group work.
Las	On the golf course – sprint the fairways, jog the greens and tees. In the forest – follow the leader, changing every 3 minutes. Work on speed, endurance and having fun.
LJ	Team running and faster running was the objective.
Foot	4 miles easy; 2 miles hard. Worked on mental toughness and relaxation.

46. Do you have any additional thoughts on fartlek training?

LG	We do more fartlek in the middle and end of the season than summer or September.
Yuc	We feel its important and good way to get a lot of different types of running in during the major part of a workout.
Las	Fartlek is our favorite type workout by athletes and coaches.

HILL TRAINING:

47. Did you use hill training during the past season? How many different hills did you use for these workouts? What was the length of the hills you have available?

Poway	Yes. 3 Hills. 200, 400, 600 and 800 meters
Jesuit	Yes. 2 Hills. 300 yards and 500 yards in length.
Campo	Yes. 5 Hills. 550-600 yards
CC	Yes. 100's
AG	Yes. 2 Hills. 300 yards and 880 yards.
LG	Yes. Many. All lengths.
Mar.	Yes. 3 Hills. The longest is ¾ of a mile..
Norco	Yes. 5 Hills. 200-300 yards long.
Yuc	Yes. Many. 80 yards-500 yards ( 8 mile hill!)
MC	Yes. 6 Hills. 65 yards to 300 yards
Las	Yes. 40-50 hills. 50 yards to 400 yards ( 1 mile gradual hill also.)
CW	Yes. 4 Hills. 2-50 meter, 100 meter, and 200
LJ	Yes. One hill. One mile
Foot	Yes. Variety. We have them all.

48. How much total mileage did your average hill training involve ( not including warm-up, warm down, jogging down hill, or rest phase)?

Poway	1 to sets of 200, 400, 600, or 800.
Jesuit	900 to 2000 yards per session
Campo	2.5 or more (3.5 warm-up and warm down).
LG	1-mile worth.
Mar	3 miles on the average. (Longest is 6 miles)
Norco	1000 yards.
Yuc	1/3 of the weeks total is run up hill
MC	¾ to a mile.
Las	½ mile to 1 ½ mile.
CW	1200 meters
LJ	1 mile
Foot	1-1 ½ miles.

49. How often did you use hill training? Were your typical hill workouts repeat hill runs or continuous distance runs?

Poway	4 times. Both repeat and continuous
Jesuit	1-2 times per week. Repeats
Campo	Repeat Hills
AG	Every week. Usually some type of repeat-we ran some type every Monday
LG	1-2 late season; 2-3 days during season; 3-4 days a week pre-season
Mar	Repeat hills. Once weekly in September and October
Norco	Repeat hills. 1-2 times per week.
Yuc	Twice a week. Typical: 10X400 circuit.
MC	Repeat and continuous once a week
Las	Usually repeats two times per week.
CW	Every week. Repeats like intervals training.
LJ	Repeats 3 time
Foot	Ran frequently as part of many workouts.

50. How late in the season did you continue using hill training?

Poway	6 weeks remaining.
Jesuit	Through the first week of November
Campo	Through State meet week.
AG	Until the Monday of CIF SS Prelims
LG	All season
Mar	No repeats after late October
Norco	All the way.
Yuc	All season-Girls felt mentally if they did not run hills they would lose the advantage that we have.
MC	Until November.
Las	All season
CW	3 days before the big meet.
LJ	3 weeks to go in season
Foot	Until mid-October

51. Do you use any special technique when running up hill?

Poway	Regular form.
Jesuit	No. Go for it and time each effort.
Campo	Lean. Pump elbows.
CC	Balance is the key. Accelerate before the hill; do not bounce, but float up hill in one continuous motion.
AG	Sprint position (modified)
LG	We drive the arms high like a sprinter. During races we try to maintain arm action to maintain pace.
Mar	No special technique other than emphasizing forward learning and accentuating arm action.
Norco	Bound infrequently. Shorten stride, use arms.
Yuc	Emphasize arms; knee lift, focusing-but most importantly to believe that no one can beat us on hills.
Las	hands carried lower at start of uphill, upright posture (not hunched, shorter quicker steps as you tire.
Foot	Have them think about arms (accelerated motion)

52. Did you spend training time on down hill running?

Poway	Yes on a different workout then up hill running.
Jesuit	No. Too much risk of knee problems
Campo	Some. During hill repeats
CC	Yes. Very important
AG	A little. Demonstrated.
LG	Not really. Only once or twice all season.
Mar	No time spent on down hill running.
Norco	Very little. On grass.
Yuc	Yes. Mostly, talk. If we did so, it was on grass
MC	No, not much
Las	Yes, used gradual slope to practice technique without injury.
CW	Yes. We incorporated hill, downhill, and flat land in one workout. Too many injuries from this!
LJ	No.
Foot	Instructional only.

53. If you had no hills available, did you substitute any thing in its place for similar training effect?

54. Do you have any additional thoughts on hill training?

Poway	Be careful, give your athlete time to recover before competition.
Jesuit	We have to seek out the hills to train on since our section meet is run on fairly hilly course. We have a team tradition of training on the two hills described, and athletes keep track of their best sets and pr's on these hills over the years. We run "Long Pennsylvanians" where the athletes run 500 yard flat before hitting the 500-yard hill. A good workout is 3X long Pennsylvania.
Campo	You must run hills in practice in order to excel on hills in meets. Repeat 600-yard hills run fast help with finish style and kick.
LG	Hill training is a tremendous strength builder
Mar	We use hill training as a significant time to develop mental toughness.
Yuc	Hills are a great equalizer – we did not have speed like other teams, but we knew that once we got to hill courses they were on our terms. Great endurance and strength builders.
MC	Needs to be used less if your terrain is mostly hilly
Las	We do lots for strength and a positive hill attitude for races.
CW	We run hills faster than race pace. We run to the top of the hill and 100 to 200 meters more.
Foot	Runners who are not good athletes tend to be afraid of downhill. This problem needs to be corrected.

FAVORITE WORKOUT

55. Describe the workout that you and your team used that was most beneficial and or favorite during the season?

Poway	We run to rural road. Layout a specific distance to run intervals. We repeat intervals in this setting and return to school. This workout was used 6 times during the season
Jesuit	Don't really have a favorite. All speed workouts follow a general pattern of three or four sets, jog between sets, and shorter and quicker efforts as the workout progresses. Typical examples: 4X800 on 5 minutes; jog 800;3X400 on 3 minutes; jog 800; 2x200 on 1 ½ minutes. (2) 2x100 on 5 minutes; jog 500; 3x500 on 3 minutes; jog 500; 3x trashes hill (300 yd); jog down hill for rest. (3) We did this at the track about 10days before the state meet: 10x400 on 2:15 min.
Campo	5 repeat miles. Attempt to run 5:20, 5:10, 5:00,4:50, 4:40, each time workout is run and 30's early the week of the State Meet.
CC	Workouts are designed to the weaknesses or needs of the team. I try not to repeat workouts; keep things fresh.
AG	Every other week or every third week we ran a series of 1.2 miles with repeat hills mixed in the middle of the session, eg. 3x ½ mile (2 min. rest) this workout was run 4-5 times during the season.
LG	Any workout that we need at that particular time is most beneficial to us providing they feel great that particular day.
Mar	"Repeat Pokey Hill". 6x1320 hills followed by 6x440 hills. The 1320 portion has a very steep opening section of 200 yards and the balance is less demanding of a upgrade with 50 flat portion at the 880 yard mark. The concluding 440 yard sections eliminate the steep section and psychologically appear "easy" by comparison. This workout is run twice a season and the most dreaded and loved but all who finish sense that feeling of exhilaration for having me t the challenge. We used this for the past 7 years.
Norco	Whistle drill. 5 minute with 3 different pace modes (mile, ½ mile, all-out pace) Whistle is blown randomly. This work was run almost once per week.
Yuc	Repeat 1320's. Girls did not record these as there favorite – but understood the benefits from them. Girls were able to see their progression very clearly. 1320's run around our campus are not flat. After each 1320 the girls jogged 500 yards or so around grass field. This workout began early with 3 at 5:30 pace. By the end, 6 at 4:30 pace with much better grouping was run. This was done every two weeks.
MC	The girls liked 4 to 600's with a warm-up and cool down run
Las	We drive about 5 miles out of town. Divide into groups of 5 0r 6 and play follow the leader, running thru the woods. We run an assigned amount of time (30 to 40 minutes) but change leaders each 5 minutes. The time increased as the season progressed. It was run 4 times during the season.
CW	¾ mile repeats on the toughest part of the state meet course from 1.25 to 2.0 miles. This was run 4-6 times during the season.
LJ	Cove run. 4 plus miles with dirt grass and slight uphill
Foot	Handicap start for a timed over distance run. Faster runners start later and try to catch slower ones. This workout was run so that the athlete can see improvement and establish new goals.

STRENGTH TRAINING

56. Do your athletes use weights for strength development?

School	Upper Body	Lower Body	Summer/wk-In	Season/wk
Poway	Yes	No	3 days	0-3 days
Jesuit	No	No
Campo				2-3
CC	No	No
AG	Yes	Yes		2
LG	Yes	Yes		2
Mar	Girls only		Daily	2-3
Norco	Yes	No	0	3
Yuc	Yes	Yes	3	3
MC	Yes	Yes	0	2
Las	No	No
CW	Very little			daily
Lj	No	No
Foot	Yes	Yes	3	2

57. What specific lifts do your athletes use?

Poway	Upper body and basic 4 lifts.
LG	Curls; upright row; sit-ups; arm action dumbbells.
Mar	Upright rows; bent over rows; ½ squats; lateral and front raises (dumbbells); bench press; single leg stride with weight on shoulders.
Norco	Bench press
Yuc	Curls, bench; lat; dumbbells; rowing; squats; hamstring curls.
MC	Bench; military; sit-ups; leg extensions; leg curls.
CW	Lat pulls; military; bench; curls; sit-ups; leg press.
Foot	Bench; leg press; lat pull; leg cur; leg extension; triceps curl; bicep curl; heel raise; step ups; sit ups.

58. Is your general approach toward sets and reps of 3x8, 3x20, 5x5, or some other combination? Are weight machines, free weights, or combinations of both used?

Poway	3x8 (both)
Campo	3x8 (universal machine)
AG	3x8 (both)
LG	2-3 x 10 (both)
Mar	Progress from 1x8 to 3 x10 (free weights)
Norco	3x10 both
Yuc	3x10 both
MC	3x10 both
CW	20 sec. Lift period (machine)
Foot	3x10 (both)

58b. Do you have any additional thoughts on strength training?

Poway	Its another must. Strength can be done on runs!
Jesuit	I've never been convinced of the value of this enhancing performance in the distances. The use of the arms is overrated, and it doesn't require much strength to move your arms anyway. What specificity does the bench press have to the running movement?
LG	Varsity members I push to be consistent especially in the off-season. It is only 10-15 workouts on an easy running day after the run.
Mar	For girls, we made our weights using concrete and coffee cans. The weights at our school are in such high demand by the football team it almost eliminates others from their use so we made our own and moved them to a classroom.
Yuc	Our girls really believe in the benefits of weights. They know the importance of being physically strong, especially at the end of race hills. We also do knee-ups, sit-ups, step-ups for development of other muscle groups.
MC	Wish I had tome for more on regular basis.
Las	I would like them to lift, but I have mixed emotions. If they have an extra 30 minutes, I would rather see them run 3-4 miles.
CW	We use the swimming pool-both deep and shallow ends. Deep for swimming and shallow for form work.
LJ	If they had time to do strength training. I would encourage them to do it.

FLEXIBILITY

59. Do you have organized stretching program for your team?

SCHOOL	PURPOSE	TIME SPENT	RUNNING BEFORE
Poway	Yes-Both w.u./r.o.m.	30	Mile
Jesuit	No
Campo	Yes-Both	5-10 min.	No running
CC	Yes-Both	15 minutes	Minimal
AG	Yes-Both	12 minutes	No running
LG	No-individual
Mar	Yes-Both	15-20 minutes	No running
Norco	Yes-warm-up	30 minutes	1 mile
Yuc	Yes	15-20 min	10 min jog
MC	Yes-Both	10-15	I mile
Las	Yes-warm-up	10-15	½ mile
CW	Yes-range of motion	10-20	1 ½ miles
LJ	No-warm-up	25 min	5 minutes
Foot	Yes-warm-up	10-15 min.	No running

60. Is any stretching done after workouts? How often? How much?

Poway	Yes-everyday-15 minutes
Jesuit	No
Campo	Yes-everyday
CC	Yes minimal
AG	Yes-12 minutes
LG	Yes-individual
Mar	Yes-not monitored
Norco	Yes-everday-15 minutes
Yuc	Yes-everday-15 minutes
MC	Yes-2 days a week
Las	Yes-everyday-wall leaning, hamstring stretch
CW	No
LJ	Yes-everyday-15 minutes
Foot	Yes-everyday-10-15 minutes

25. Is your stretching ballistic or static in nature?

Poway	Static/3-8 seconds
Campo	Static
CC	Static 10 sec to 90 sec
AG	Static/50 sec
LG	Minimal static/couple of seconds
Mar	Static/Individual needs
Norco	Static/30 seconds
Yuc	Static/8-10 seconds
MC	Static.15-20 seconds
Las	Static/5-8 seconds
CW	Static/10 seconds +
	/35 seconds +
Foot	Static

62. Do you have any additional thoughts on stretching?

Jesuit	Probably doesn't do much harm, but I don't have the time for it, nor the interest. Stretching is boring. I have athletes who stretch on their own just prior to starting our runs, but its up to them. It is difficult to get in the entire running we can and still finish by 5 p.m.
LG	Motion stretching through drills is our main way of loosening up. We do little static stretching.
Mar	We never do team stretching where everyone stretches the same exercise for the same length of time.
Las	Distance runners need more than they will do without being made to.

MOTIVATION:

63. What one thing has worked the best for you and your team in terms of general motivation?

Poway	"Team Sport"
Jesuit	Positive motivation, convince the athlete that they an accomplish significant goals. Humor in dealing with the athlete.
CC	Desire, discipline, dedication, determination.
LG	Team togetherness and talking about goals, success, potential, etc.
Mar	Teammates motivation each other, they have experienced success and believe in the demands of the program. Keep it positive.
Norco	Each team is different, tradition helps; every workout should give the athlete confidence.
Yuc	In the past we entered races believing we had to beat certain teams to be successful. This year reversed our thinking-we believed teams would have to beat us. We were going to be the team to beat from the first day of practice in July. Concept of being a TEAM.
MC	Keep them relaxed
Las	Locker room displayed team ladder
CW	I always try an tell them what special athletes they are.
Foot	All time best marks lists.

64. Do you have any motivational methods, for better training, that is special to your team?

Poway	Pasta parties and any other method to get them together
Jesuit	Just the usual. I sell the sport to everyone that I think is a prospect on campus, relentlessly. I tell tales of previous successes constantly, some past athletes are legends as a result. I convince them that much depends on decisions they make, decisions to make a commitment and train consistently.
LG	Keeping logs help consistent training.
Mar	As a Christian high school, our religious background provides a basis that stresses "doing your best", and a host of other platitudes that are present in all areas of school. Our kids come pretty motivated.

1988 CALIFORNIA H.S. CHAMPIONSHIP CROSS COUNTRY SURVEY 1987 Survey

Poway Coach Dan Schaitel-3000 students, boys and girls coach-18 years of cross country coaching and 8 at Poway-Dan did not run in college-a total of 85 athletes ran cross country-boys and girls San Diego Section Champs and 3rd place in the boys State Meet, Division I.

Jesuit Coach Walt Lange-790 boys students-Walt has coached cross-country for 22 years and 18 years at Jesuit High School in the Sacramento area. He ran in high school and college-the team had 35-40 boys on the squad that won their league section and placed 2nd in the State Meet, Division II.

Del Campo Coach Bob King-1950 students-boys coach-Bob has coached for 22 years, 7 at Del Campo-He ran cross-country in college-24 boys ran in the Del Campo program in 1988 – San Joaquin Section Champs and 6th place in the State Meet, Division I.

Canyon – Canyon Countr Coach Ed Chaidez – 2100 students – boys coach – Ed has coached 6 years and the last 4 at Canyon – Ed ran NCAA level cross country and is still running. Canyon finished 4th in the Southern Section 4A division and 7th in the State meet, Division I.

Norco Coach Larry Nugent – 1500 students (3years) – Larry has coached at Norco for the past 13 years and ran himself in high school and college – 11 girls ran on the Norco team – Norco won the Southern Section 3A Championships and placed 5th in the State Meet, Division I.

Yucaipa Coach Jim Clendaniel – 1501 students – girls coach – Jim has coached 10 And 6 at Yucaipa – He ran in high school and college – the team had 21 girls on the squad the girls finished 2nd in the Southern Section 2A finals and 2nd in the State Meet, Division II.