1991 CALIFORNIA H. S. CHAMPIONSHIP CROSS COUNTRY SURVEY

Corona del Mar

Coach Bill Sumner – 987 students – boys coach – Bill has coached cross
Country for 10 years and the past 8 at CDM – He ran in high school and
College and still runs and races today. 83 boys made up the 1991 squad.
CDM was 1^st at the Stanford Invit. 2^nd at the CIF-SS Div 3A, and 3^rd at
The State Meet Division III.

Claremont

Coach Rich Ede – 1900 students – girls and boys coach – Rich has coached
For the last 16 years and the past 11 at Claremont. He did not run himself
In high school or college. 38 boys and 32 girls competed this past
Season . The girls were the CIF –SS 2AA runner-ups and 5^th in the State
Meet Division II. The Boys finished 5^th in the CIF-SS finals.

Laguna Hills

Coach Jennifer Thomas – 1500 students- girls coach (program is combined
and duties are shared). She has now coached for 2 years. Jennifer ran in
high school and college. 28 girls ran for Laguna. They were the CIF-SS 3A
champs and State Meet Division III runner-up.

Mira Mesa (San Diego)

Coach Dennis Lottermoser – 2500 students – Dennis coaches both boys and
Girls. He has coached 19 years and the past 15 at Mira Mesa. He didn't
Run in high school or college. 54 boys and 32 girls ran this past year.
Boys' team finished first in CIF-SD 3A and 5^th in the State Meet Division I.

San Gabriel

Coach Michele Hooper Buchicchio – 3300 students – Michele has coached both
Teams for the past 8 years. She ran only in college. San Gabriel boys' team
was 2nd to Hart in League, 2^nd in CIF-SS 1AA and 4^th at the State Meet Division I.

SUMMER TRAINING:

What was the average training mileage per week for you top 7?

CDM	40 miles
Cla	30-35 miles; girls 25-30 miles
Lag	15-20 miles and tops at 35-40 miles
MM	35 miles
SG	40-50 miles

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

CDM	5 times
Cla	2 times with the coach; 4 times with the captains
Lag	4 times/week in July and 5 days in August
MM	8 times
SG	3-4 times

What date did you start your summer training program?

CDM	Mid July
Cla	June 25
Lag	July 15
MM	June 1
SG	First Monday after July 4^th

Did your team have a training camp?

CDM	Yes
Cla	Yes
Lag	Yes
MM	No
SG	No

If so, how many days did it last?

CDM	6 days
Cla	5 days
Lag	6 days

Where was it held?

CDM	Mammoth
Cla	Ventura Beach
Lag	Big Bear

Was it as Altitude?

CDM	Yes
Cla	No
Lag	Yes (7000')

How much running took place at your camp?

CDM	60 miles (6 days)
Cla 35	Miles
Lag	50 miles (6 days)

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

CDM	None
Cla	None
Lag	None
MM	1-2 (10km)
SG	3-4 times

CDM	Up-right; not leaning into the hill and shortened stride length.
Cla	Yes, more emphasis on arm action and eye focus ahead on hill.
Lag	Yes, Hill form, arm drive, knee lift, forward lean.
MM	No

Did your athletes do any interval training during the summer?

CDM	No
Cla	Minimal
Lag	No
MM	Very little
SG	Yes

If so, could you describe the interval training and make a comment on your

Approach to it at this time of the year?

Cla	Maybe three workouts to acquaint new kids to interval. Used pulse rate recovery runs on a local hill, minute run games of tag (alternate minutes run/walk—tags only legal during "running" minutes).
MM	8 x 110's twice weekly
SG	Repetition training in August (no true intervals with short rest and lots of lactic acid). 6 x mile (3 minute rest); 8x1000 (4 min rest).

What part did hill training play during the summer?

CDM	Little
Cla	Less that in previous years. Kids night run in the hills once a week or so.
Lag	We ran 2 or 3 runs in the hills each week.
MM	Once every 2 weeks
SG	Yes, big part with lots of long mountain runs

How any of your athletes ran twice-a-day during the summer?

CDM	None
Cla	None
Lag	None
MM	None
SG	None

Do you have additional thought on summer training?

CDM		Leave out speed work.
Cla		Our philosophy is that it's a time to get the team together, establish some distance base, incorporate new runner, and place responsibility on the captains. One assistant coach did run 2-3 times a week but left the workout planning to the captains. At least two workouts each week were aerobic games.
Lag		Easy mileage to prepare for racing.
MM		If you don't supply continual motivation, most won't do enough.
SG		Championships are won in the summer!

RACING SEASON:

Date you team ran their first race of the season:

CDM	September 18
Cla	September 18
Lag	September 7
MM	September 7
SG	September 12

Date of your Championship Race:

All teams participated in the California State Meet on November 20.

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

CDM	11
Cla	13 (girls); 12 (boys)
Lag	14
MM	10
SG	14

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

CDM	7
Cla	All races essentially equal
Lag	5
MM	2
SG	6

Did your team ever "train through" a meet?

CDM	Yes (often)
Cla	Yes (probably 3 were not peak races)
Lag	Yes
MM	Yes
SG	Yes

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

CDM	Easy miles
Cla	4 mile run the day before.
Lag	Long slow distance
MM	35 minutes of medium pace running.
SG	Harder/Faster tempo with long run for the 4 league meets.

What was a typical training session the day before a meet of some importance?

CDM	3 miles; 12x110 strides
Cla	1-1.5 mile team jog to a park. 600-800 meters of form drills (ankle runs, "blind" running, backwards running skipping, etc.) Guided imagery of running form of racecourse. Team jog back to school.
Lag	Easy 3 miles with 6 strides.
MM	Stretch 25 minutes run in AM.
SG	3-5 miles easy pace, stretching & strides.

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

CDM	None
Cla	Smog/heat. Workouts start at 4:00 p.m. to escape a little. Emphasis on hydration at all times. We pool run at least once a week which helps. Runs in the hills get above the smog somewhat.
Lag	Heat and smog. Trained later in the day/provided water during workouts/pool training.
MM	Heat. Trained in the AM.
SG	Heat. Drank more water & trained later in day.

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

Sept. Oct Nov.

CDM	43 miles	40 miles	34 miles
Cla	32-35 mi (b)	29-32 mi (b)	25-26 mi (b)
	27-32 mi (g)	36-30 mi (g)	25-26 (g)
Lag	35 mi	35mi20 mi	20 min
MM	38 mi	43 mi	28 mi

How many of your top seven ran twice-a-day?

CDM		None
Cla		One
Lag		None
MM		5
SG		None

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

2 days

What was their average mileage for the extra workout?

5 miles

Did they continue throughout the entire season?

MM	Until the last week.

How many days of easy running did your team take before the Championship race?

CDM	3 Days
Cla	3 days (boys); 1 day (girls)
Lag	3 days
MM	2 days
SG	2 days

How many of your top 7 ran some type of workout on Sunday during the season?

CDM	None
Cla	None
Lag	None
MM	2 (45 minute road run)
SG	7 (60-90 minute run)

What venues do you nave available for team training?

CDM	Every possible venue
Cla	Asphalt streets, dirt hills, asphalt bike trail, grassed city parks, swimming pool, dirt & urethane tracks.
Lag	Asphalt bike trails, some dirt trails, grass laps at school and hills.
MM	Asphalt, hill, grass park.
SG	Asphalt, dirt local parks, mountains.

OVERDISTANCE TRAINING:

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

CDM	(Boys) 7:30
Cla	(Boys) 6:30- 7:00 for 5 milers; (girls) 7:30-8:00 for 5 milers
Lag	(Girls) 7:30-8:00 for 5 milers; 8:30-9:00 for 10 milers.
MM	(Boys) 6:30 for 5 milers.
SG	(Boys) 5:30 for 5 milers; 6:30-7:00 for 10 miles.

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

CDM	Yes
Cla	No complete run more than 4 times. Early parts of runs were comparable often.
Lag	Yes
MM	Sometimes
SG	Yes

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

CDM	100 or more
Cla	9-10 runs
Lag	10 runs
MM	8 runs

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

CDM	4 mile trail run
Cla	Probably the consensus is 2.75 of street and bike trail to dirt hill with 1.75 uphill followed by 1.25 of rolling hill. I drive them down .75 miles of street, and then they finish with 1.75 of street back to school.
Lag	mile dirt trail wit 2 mile climb in the middle.
MM	5-mile city street loop – fairly level run.
SG	Beach runs at Santa Monica (San Vicente Blvd).

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

CDM		Yes
Cla		More
Lag		More
MM		No
SG		More

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

Cla		The backbone of our program is out-and-back with leaders following a prescribed route and the trailers tuning around when they meet the leaders coming back. This allows more intensity to the run.
MM		I had better teams when they did much more mileage-also more injuries.
SG		I use it for recovery, base training to race.

INTERVAL TRAINING:

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

CDM	Once
Cla	Once
Lag	2 times
MM	Once
SG	Once

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

CDM		12oom on dirt or asphalt
Cla		700 meters to 900 meters on park grass.
Lag		Mile, half miles, quarters
MM
SG		1 mile and 1,000's

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

CDM		2.5 miles
Cla		2-2.5 miles
Lag		3-4 miles
MM		4 miles
SG		6 miles

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

CDM		Walk-jog-stand.
Cla		Walk/stand
Lag		Depends on workout
MM		Walk and jog
SG		Mostly walk, sometimes jog.

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

CDM		Anaerobic control; build to a steady tempo
Cla		Early season we use intervals as endurance work, often using intervals on hills. Mid season is pace work. Late season is for speed.
Lag		Beginning of the season develop a sense of pace and comfort at increased speeds over distance pace; middle of season decrease rest to develop strength at race pace; late season increase pace to faster speed development.
MM		We try to accomplish endurance from interval workouts. Like 1-1.5 miles with ½ time walk recovery.
SG		Foster pace running; close to race pace.

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

CDM		The shorter distances don't help for cross-country much.
Cla		We do it as fun.
Lag		I try to have as much variety as possible, but I also repeat key workouts such as mile repeats to illustrate improvement.
MM.		I don't believe in speed training for HS cross country – use pace training to control workout – I don't feel they "learn pace" in workouts.
SG		It needs to be progressive – shorten number and increase tempo towards end of the season.

FARTLEK TRAINING:

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

CDM		Yes, once a week when it would fit.
Cla		Some (4-5 times)
Lag		Yes, once a week early in season.
MM		Yes, every 1-2 weeks; first 2/3's of season.
SG		Yes, once or twice weekly.

43. What distance for the total workout did you find most beneficial?

CDM		5-6 miles
Cla		We use it as a recovery day.
Lag		7-8 miles
MM		4 miles
SG		20-40 minutes

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

CDM		Sessions are run in South Irvine; 4 x 3 minutes; they are run for quickness.
Cla		We run the Claremont Colleges exercise course for time. Sprints between exercises and circuit training on the course. Another is the "Grab Bag" run (7 person groups), each person draws a workout (jog, alternate sprints, long driving run, interval sprints, etc), then leads the group in order without anyone else knowing what's happening next. This is good for concentration over a period of time and good for race reactions.
Lag		We would run one minute on, one minute off; two minutes on, two minutes off; three minutes on, three minutes off; four minutes on, four minutes off; and back down the ladder.
MM		Run in 600-yard park.
SG		Grass at school or park; whistle response drill.

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

Cla		It's fun
Lag		Marinating close to race pace on pick-ups, keep the rest pace honest to develop cardiovascular strength.
SG		Fartlek is another training that is a good tool to help runners develop racing weapons/improve racing tactics.

HILL TRAINING:

46. 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?

CDM		Yes; 23 different hills 50 to 900 meters in length.
Cla		Yes; 4-5 hills, 100m-2.6 miles in length.
Lag		Yes; 5-6 hills, 100 yards to mile long.
MM		Yes; 2 hills; 300- 400 yards long.
SG		Yes, 3-4 hills; 100m – 9 miles.

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

CDM		2 ¼ miles.
Cla		5-6 miles.
Lag		3-5 miles
MM		1 ½ miles.
SG		8 miles.

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

CDM		Once a week; repeat and continuous.
Cla		Once a week; early season repeats, later season long continuous runs.
Lag		Once a week; distance runs early and hill repeats in mid season.
MM		Weekly; repeat hills.
SG		Once or twice a week. Continuous hill runs.

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

CDM		The last 7 weeks of the season; tapering 3 weeks.
Cla		Up through the week preceding CIF Finals.
Lag		Up to 2 weeks before CIF Prelims.
MM		Until last 2 weeks.
SG		Until 2 weeks before the State meet.

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

CDM		Up-right; not leaning into the hill and shortened stride length.
Cla		Yes, more emphasis on arm action and eye focus ahead on hill.
Lag		Yes, Hill form, arm drive, knee lift, and forward lean.
MM		No

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

CDM		Yes, uphill and downhill together.
Cla		After early season technique training we incorporated downhills at the end of long runs and in the middle of one particular out and back run.
Lag		Yes, Hill form, arm drive, knee lift, and forward lean.
MM		No

52. If you had no hills available, did you substitute anything in its place for similar training effect?

Cla

Pool runs

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

CDM		Its very important
Cla		We did it for intervals, LSD, and fun runs
MM		Same effort uphill as in race-conserve energy uphill
SG		Hill training is a must for cross country. Studies show that it can improve performance 3%

FAVORITE WORKOUT:

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

CDM		Controlled runs up to 1.5 miles in length and minimum of 1200 meters. This type of running was done 6 times during the season, which simulates race conditions. We have used this workout the past 3 years.
Cla		(A) map run (urban orienteering-establish checkpoints at athlete's homes, give each kid a map and a list of checkpoints, customized for each athlete, and turn them loose. (B) Clue run –series of clues, customized for different ability levels, (C) Arrow runs-coach leaves a trail, athletes follow (one of them ends with breakfast that has gotten quite elaborate, including live violin serenade, fresh orange juice etc.) The runs are not repeated.
MM		Continual Fartlek 600 yard run with slight hills: 5x all 4 sides of park at 10km pace & jog side. End of the season we drop 5 x 4 sides and add 10 x 1 side faster tan 5km pace.
SG		Often ran 6 x 1 mile (3 minute rest); 8 x 1000's (4 minute rest); 2-3 times a month this would give the team confidence as times came down. Started with 4 and moved up to 6 max for miles and 8 max for 1,000's. towards end of the season we ran fewer/faster with same rest down to 3 each.

STRENGTH TRAINING:

55. Do your athletes use weights for strength development? How many times per week?

Upper Body Lower Body Summer/Wk In season/Wk

CDM

Yes

Cla

Yes

(Spring & winter – 2-3/wk)

Lag

Yes

Some

(We use rhythm drills and plometrics to develop strength minimum of three times of week)

56. What specific lifts do athletes use?

Cla		Pully work, lat pulls, flies, inclined military, bench press
MM		Military, Back extension, chest press, sit-ups, upright rowing, lunges, arm swings, leg curls, triceps curls, step-ups, pull downs, curls, leg press.

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

CDM	3x13; free weights; we use only as a supplement, not to replace running.
Cla	3x8-12 increasing. Combination of weights are used.
MM	2x20; combination of weights. I like circuit training best.

FLEXIBILTIY

59. Do have an organized stretching program for your team?
What is the purpose; time spent; and do you run before stretching?

Purpose		Time Spent	Run Before?
CDM	Yes-warm-up	20-30 minutes	400m
Cla	Yes-warmup/flexibility	25 minutes	none
Lag	Yes-warm-up/flexibility	20 minutes	one mile
MM	Yes-Range of motion	10 minutes	6 minutes
SG	warm/flexibility	20	1-2 miles

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

CDM	Yes; 5 minutes
Cla	Yes;5-10 minutes
Lag	Yes; 10 minutes
MM	No
SG	Not always organized, but encouraged.

61. Is your stretching program ballistic or static in nature? If static, how long is each stretch held?

CDM		Static/60-120 seconds; 12 different basic stretches
Cla		Static/based on inhalation-hold-release
Lag		Static/ 15-45 seconds
MM		Static/ 20 seconds
SG		Static/30 second to 1 minute

62. Do you have additional thoughts on stretching?

CDM		A must
Cla		We use yoga based routine I learned from Meredith Lloyd.
SG		We feel it prevents injury and helps relieve soreness

MOTIVATION

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

CDM		Let them each set their own goals.
Cla		Socialization. We focus on a "family" atmosphere, social activities from early summer on. We depend on peer motivation and encouragement. We depend on an intellectual approach to the sport and I circulate every printed thing about distance running/runners I can get my hands on.
Lag		We set team and individual goals. Team stretching and warm-up, gifts and cards from secret pals.
MM		Bulletin board information.
SG		We do things together as a team.

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

CDM	Every work out is "do-able"
Cla	We try not to repeat workouts. I don't coach by stopwatch so consistent places/terrain isn't important. At times I'll let the captains choose the location or route for a workout.
Lag	Vary the location, distance and structure of the runs.
MM	A daily diary is filled out prior to roll
SG	We give out top 7-shirts and do team runs for small prizes

65. Do you have any additional thoughts on motivation?

Cla		Since I think running LSD is boring, I try to keep it all fun but intense. Distance runners have to be intrinsically motivated and the team concept is crucial.
MM		Must be continual for high school runners.
SG		Spaghetti nights and Rocky movies; Walkmans are used a lot on the team, since the kids get motivated by music.

66. Describe any use of heart rate monitoring:

Cla	The only heart monitoring we use is using pulse-recovery with a stopwatch in much of our interval work.
SG	We take morning (resting) heart rates.