Atf specialreport 2

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Vol. 20 No. 3

INSIDE

Visit us on Facebook at American Track & Field or at www.american-trackandfield.com/atf/

Decathlete Ashton Eaton

Doug Pensinger/Getty Images for IAAF

Multis Coach Harry Marra 6 Fall Cross Country Shoes 8 Ato Boldon 10 Summer Mileage Program 13

ATF-SpecialReport-2_Layout 1 9/6/13 1:21 PM Page 2

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PUBLISHER’S NOTE Vol. 20 No. 3

I

t’s the eve of the Moscow World Championships as I write this and I’m 36,000 feet above Central Poland on a Lufthansa flight from Frankfurt to Moscow.

The World Championships are in Moscow Aug. 10–18. The best athletes in all track & field events will be there. Well, correct that: the best who are not injured or worn out from the last few years and made it through their country’s selection process.

Athletes from 206 countries will be in Moscow. The 100 meters rounds will have the most athletes from various countries. What does it take to be the best?

Complete dedication to the task at hand, great coaching, huge support systems for some and, for others, lonely workouts on a local school track, after a day of working a job that pays for rent, food, healthcare, and travel.

While the top 50 to 100 athletes in track & field make nice livings, the majority of athletes in the U.S. get equipment, some coaching stipends, perhaps a training camp; for the rest, they’re on their own. Some national federations are better than others. British Athletics did a grand job in London 2012, as did the USA federation.

For our sport to get the support from sports marketing giants, we need to communicate the excitement of running, jumping, and throwing. New sponsorship dollars will come from companies like SAP, Proctor and Gamble, and some of the adult beverage companies.

How would you feel if, for example, the Smirnoff track team were on TV one day? Are you OK with track & field going the sponsorship way of football and soccer? Let me know. I’m interested in your thoughts.

Larry Eder

Special Thanks To: Tim Garant, Tom Mack, Deb Keckeisen, Sydney Wesemann In loving memory of Violet Robertson, 1913–2003 www.american-trackandfield.com ph: 608.239.3785; fax: 920.563.7298 shootingstarmediabiz@gmail.com

American Track & Field (ISSN 1098-64640) is produced, published and owned by Shooting Star Media, Inc., P.O. Box 801, Fort Atkinson, Wisconsin 53538-0801. Publisher assumes no liability for matter printed. Publisher assumes no liability or responsibility for content of paid advertising and reserves the right to reject paid advertising. Opinions expressed are those of the authors and not necessarily those of the Publisher.

Copyright ©2013 by Shooting Star Media, Inc. All Rights Reserved. No part of this publication may be reproduced or stored in any form without written permission of the Publisher. American Track & Field is not related to or endorsed by any other entity or corporation with a similar name and is solely owned by Shooting Star Media, Inc. Publisher recommends, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.

5 ATF Special Report • Welcome

Group Publisher: Larry Eder, larry@runningnetwork.com Group Editor: Christine Johnson, christinej.ssm@gmail.com Advertising: Larry Eder, larry@runningnetwork.com Writers/Contributors: Elliott Denman, David Hunter, Cregg Weinmann Circulation Changes: ssmcirc@gmail.com Photographers: Doug Pensinger/Getty Images for IAAF, Victah Sailer/PhotoRun, IAAF Communications Layout/Design: Alex Larsen Editor: Larry Eder Pre-Press/Printer: W. D. Hoard & Sons Co., Fort Atkinson, WI Publisher’s Rep: Larry Eder, larry@runningnetwork.com ph: 608.239.3785; fax: 920.563.7298

ATF-SpecialReport-2_Layout 1 9/6/13 1:21 PM Page 6

Welcome to the IAAF News Page!

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You can’t think of anyone in the sport who’d deny that Harry Marra is one of the best things track & field’s got going for it right now.

Certainly not after the goings-on at Luzhniki Stadium the first four days of the 14th edition of the World Track & Field Championships.

To many, the multis are the heart and soul of the sport, the juncture of track & field, at the four-way intersection of muscle and mind, speed and stamina.

And Marra’s two best students reached that juncture in near-perfect unison.

Olympic decathlon champion and world record holder Ashton Eaton won his first World Championships gold medal for Team USA on the first two days of competition.

Eaton’s wife, Brianne Theisen Eaton, won the silver medal for Team Canada in the heptathlon over the next two days.

“There’s never been anything like this before,” said multi-events guru Dr. Frank Zarnowski.

“Never?” asked Marra. “Are you sure?”

“Never,” said Dr. Z. Of course there have been great couples in the track & field world— Emil and Dana Zatopek, Olga and Harold Connolly, Bill Toomey and Mary Rand, Flo-Jo and Al Joyner and others—but always in different events, not always when they were married, and not ever in the land of the multis.

The A&B Eatons, newlyweds of just a few weeks’ standing, are in understandable concurrence in all matters of mutual importance.

But their most important matter of agreement is that, almost surely, they’d never, ever have climbed their

respective podiums (or is podia?) without Harry Marra.

The track & field coaching lifestyle is never a lucrative one. There are apprenticeships to undertake, indignities to accept, hardships to endure. It’s often a wayfarer’s existence.

Marra’s journey has included stops in New York and New Jersey, then to Maryland and California, and now to Oregon.

He tells you one of the best things that ever happened to him was U. of Oregon coach Vin Lananna’s invitation to coach the multis at Eugene.

Once he was established coaching the Ducks, Marra, with some Nike help, was able to segue into the job of guiding the Eatons’ fortunes.

At 65, Marra, named USATF’s coach of the year in December, is key to all the successes of the Eatons. And their feats have put a new bounce in his step, a wider-than-ever smile on his face and a special joy for all who know him to behold.

There’s little chauvinism in the multis world. Come-through performances are applauded by all, and the tough luck is also shared. Multis competitions are always full of both.

So it’s understandable that the great ritual of the multis is for all involved to plop down on the track after the final event, the 1500 meters for the dec-sters, the 800 for the hepsters. And then, after the wakeup calls, the traditional mass-trot around the rim of the arena to the universal applause of their audience.

And only when all the numbers are computed, the rankings determined and the medals distributed, is it time to talk about all that’s gone on. “[Ashton and Brianne] showed that if you’re steady and you do your thing, it’s definitely going to work for you,” said Marra. “I’m an emotional guy, but to do what they did this year, in a post-Olympic year, was incredible, phenomenal.

“People who know what this is all about, they stress the trauma that you go through,” he continues.

People who know Marra know that his ability to shield the Eatons from much of that stress was likely the biggest factor in all that they did.

Elliott Denman has attended every World Championship since 1983.

7 ATF Special Report • Harry Marra

HARRY MARRA You gotta love this guy

Photorun.net

Story by ElliottDenman

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Cross Country Fall 2013 The summer training miles are in the bank, so it must be time for cross country. And here, just in time to help you get ready to race, is our review of the latest and best shoes available for your fall competitive adventures. We feature 3 updated shoes and 3 that are brand new. To find the brand that best fits your foot, a specialty running store is a great idea. And then once you’ve got your new shoes, remember to ease into wearing them because cross country shoes feature minimal geometry (that is, not much drop from heel to toe). You adapt to them gradually by wearing them for some of your speed work in the last couple weeks before you begin racing.

"

*

The XCS has been the stalwart of adidas’ cross country lineup for several seasons now, ever since taking the handoff from earlier models that provided the same performance. This version updates last year’s XCS 3 with some effectively thought-out improvements. The midsole and outersole continue as before, taking their cues from the spike line with molding in the outersole to mimic the sharkskin from the distance spikes. Its tiny points give the heel reliable traction, while the lugs (or spikes) in the forefoot provide the primary grip. The upper is a new closed mesh with no-sew overlays covering much of its surface. Also new this season is a medial saddle panel that provides support while protecting the arch. If the adidas fit has been your preference, be assured that the performance here is as reliable as ever.

UPDATED Spike /Spikeless $75 Weight 6.7 oz. spiked, 6.4 oz. spikeless (men’s 11); 5.8 oz. spiked, 5.4 oz. spikeless (women’s 8) Fit snug throughout Sizes men 7–13,14,15; women 5–12

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The Mach 15 is the latest edition of this testament to Brooks’ dogged dedication to competition. The pronounced toespring and efficient geometry of the midsole and outersole carry over, since they’ve been well dialed-in since version 12. There’s effective traction in both spiked and spikeless models, and the “just enough” cushioning is enhanced by the flexible sole. The upper retains the lateral asymmetrical lacing. Though it looks odd (even for an asymmetrical setup), it provides a great fit and adds medial support. The mesh from Round 14 has been replaced by a perforated synthetic leather, providing nonstretch support as well as the close fit of a racer. The result is an effective and efficient racer suited to the rigors of cross country.

UPDATED Spike/Spikeless $75 Weight 6.4 oz. spiked, 6.1 oz. spikeless (men’s 11); 5.3 oz. spiked, 5.0 oz. spikeless (women’s 8) Fit snug throughout Sizes men 6–13,14,15; women 6–12

.

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In recent seasons, New Balance has focused like a laser on performance, most especially in its racing products.

The 700 v2 raises the level of its cross country offerings. Even though it’s an economy model, it doesn’t skimp on performance features. The upper is closed mesh, similar to Round 1 in both design and breathability, though now it features no-sew supports as well as some traditional synthetic overlays. Although redesigned, the midsole maintains flexibility, cushioning, and performance, and offers enough protection while keeping the weight down. The outersole has an aggressive tread with 4 spikes up front for traction. The spikeless version features nibs that perform similarly on all surfaces. The attention to upgrading performance where possible makes the 700 v2 much more shoe than it was last season and a great value for the budget conscious.

UPDATED Spike $60/Spikeless $55 Weight 6.4 oz. spiked, 6.2 oz. spikeless (men’s 11); 5.3 oz. spiked, 5.0 oz. spikeless (women’s 8) Fit snug heel, close forefoot Sizes men 7–13,14,15 (D,2E widths); women 5–10,11

ATF-SpecialReport-2_Layout 1 9/12/13 10:10 AM Page 9

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The Rival name has long defined Nike’s high school track & field line, and now it incorporates cross country into that lineup. Though brand new, philosophically it’s in the same mold as the other iconic Rival offerings.

The Rival XC combines the qualities needed in a cross country shoe: a tough upper and a traction sole. The upper is a closed mesh, supported by no-sew film overlays arranged over the saddle in a familiar Flywire-like configuration. The midsole is a low-profile CM-EVA with just enough cushioning for protection but not so much that it inhibits the racing foot by damping down its feel for the ground. Traction is provided by tiny lugs around the perimeter, as well as forefoot spikes (or nibs, in the spikeless version) in the outersole. Overall, the Rival retains the Nike reputation for performance, while expanding its offerings for high school athletes beyond the disciplines of track & field.

NEW Spike $65/Spikeless $55 Weight 7.0 oz. spiked, 6.7 oz. spikeless (men’s 11); 5.8 oz. spiked, 5.6 oz. spikeless (women’s 8) Fit snug throughout Sizes men 6–13,14,15; women 5–12

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Puma has a long history with performance running and numerous victories in cross country at the highest levels. The new Crossfox is designed to meet the demands of cross country competition at the elite level, as well as for those who aspire to the elite level. The closed mesh upper features a combination of no-sew welded overlays and printed overlays for support. The midsole is low-profile EVA, configured for efficient running, and it offers good flexibility and protection, even on harder surfaces. The outersole is the typical lugged carbon rubber with a 5-spike configuration, and the versatile spikeless version manages all surfaces well. The result is a cross country racer that satisfies the expectations of demanding competitors who expect as much of their equipment as they do of themselves.

NEW Spike/Spikeless $80 Weight 6.0 oz. spiked, 5.7 oz. spikeless (men’s 11); 5.4 oz. spiked, 5.0 oz. spikeless (women’s 8) Fit snug heel, close forefoot Sizes men 7–12,13,14; women 5–12

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The new Carrera enters Saucony’s cross country lineup at the elite level, so that it now offers a trio of excellent choices spanning the price points. The closed mesh upper sports a matrix of no-sew overlays to wrap the foot securely and keep it properly positioned over the midsole. The lightness of these materials—not only in the Carrera, which is very light—but across the category, seems to defy logic about the strength it provides. The midsole is the typical thin layer of EVA that’s sculpted for efficiency and offers a touch of cushioning between the foot and the spikeplate. The outersole is configured with 6 spikes, and the full-length Pebax plate is segmented for flexibility and responsiveness. The responsiveness, fit, and light weight earned the Carrera our award as Best Cross Country Shoe 2013.

CROSS COUNTRY FALL 2013

NEW Weight 4.9 oz. spiked (men’s 11); 3.6 oz. spiked (women’s 8) Fit snug heel, close forefoot Sizes men 7–13,14; women 5–11,12

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While cross country racing shoes are more alike than they are different, we can’t emphasize enough that the differences in fit and cushioning are crucial to individual comfort and performance.

Try on shoes from a variety of shoe companies. Differences in fit from one brand (or model) to the next allow most runners to find a racing shoe best suited for their particular foot type.

Two factors should influence your selection of a cross country racing shoe: how well it fits you and how it feels when you run in it.

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Choosing between spiked or spikeless models should be based on the racing surfaces you’ll encounter during your season.

Cross country spikes are slightly better than spikeless shoes at gripping muddy or soggy ground, but they are limited to use on all-natural courses. In California, they are not allowed for cross country at the high school level; however, they are permitted during track season.

Spikeless models work almost as well as traditional spiked shoes in the mud. In addition, they can manage pavement, sidewalks, and rocky surfaces, as well as indoor and outdoor tracks.

Wear your racing shoes before the actual race, since the low profile of the shoe coupled with the intense effort of racing can be tough on your soft tissue if you haven’t prepared well.

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via email at shuz2run@lightspeed.net.

Copyright © 2013 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.

Story by DavidHunter

IAAF Communictions

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BOLDON on

Ato-Pilot Insights from a Sprinting/Broadcast Icon

You can be fairly certain that there is at least one situation that would never arise when you interview sprint legend and larger-than-life broadcasting personality Ato Boldon. It’s highly unlikely that you could ever present a track & field question to Boldon on which he would have no opinion. Brimming with passion for the sport in which he excelled as only few others have, Boldon—and his voracious love for track & field—simply cannot be repressed.

Boldon forged a distinctive career as one of the dominant world-class sprinters of the ‘90s—medalling in two Olympics [‘96 and ‘00] and three world championships [‘95, ‘97, and ‘01]. As his competitive days waned, he sought other ways to stay involved with the sport he loved. Whether it occurred by design or by serendipity, Ato Boldon has done an excellent job in making an apparently effortless transformation from world-class sprinter to educated and insightful track & field commentator. His broadcast performances reflect his comprehensive pre-telecast preparation, and the content of his comments demonstrates that he has worked hard to expand his knowledge beyond his beloved sprints to other track—and even field!—events as well. And—perhaps most importantly—his unbridled passion for the sport we love always shines through.

Boldon’s extended journey has earned for him a special brand of respect. His dual-faceted career has conferred on him a certain revered distinction only a very few in our sport can rightly claim. He is, in essence, an honored historian for track & field—aged enough to understand the “old school” aspects of our sport, which is the genesis for all others, yet still young enough to relate effectively to the emerging generation of young track & field stars and to tap into the newly revealed trends and attitudes of the sport.

10 ATF Special Report • Ato Boldon

Comfortable in this special pulpit, Boldon needs no urging to share his views about all things track & field. After completing a broadcasting stint at the USA Outdoor Track & Field Championships, the Trinidad & Tobago native was happy to expound on a variety of track & field topics.

His eyes begin dancing and his staccato delivery starts rolling when the man with seven individual Olympic and world championship medals is asked to compare generations of sprinters—even the surfaces on which they run. “It is like a trampoline now. They are running on a faster surface,” explains Bolton in discussing the evolution of track compositions. But the Caribbean sprint star cites other factors for the abundance of today’s faster times. “They [today’s sprinting elite] know more now because they’re standing on the backs of everybody before them. And the fact that everybody now understands what the drive phase is about puts them faster in the second half of the 100 meters. And that’s why the times

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11 ATF Special Report • Ato Boldon

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are faster. It would be easy to say man is getting faster, but it is the technique that is better.”

But, Ato, aren’t the athletes bigger and stronger now? “I don’t look at Bolt and say his body is different,” offers Boldon with a pout. “You can look at Yohan Blake, but Maurice Greene was as big as him. ... I don’t see a big change in the bodies. Look at the medalists from the Olympics: Bolt, Blake, and Gatlin. Only one of them would be considered really muscular. And there has always been a muscular guy in each era.”

Boldon doesn’t hesitate to delicately and forthrightly address the issue of performance-enhancing drugs. “There may have been more muscular guys in earlier eras, but there were more drug positives back then, too. Let’s not sugarcoat it. In my era of sprinters, Dwain Chambers was probably one of those guys you would look at and think, ‘Geez, that guy has got muscles in places I could never even dream of.’ But then it comes out that some of the guys had chemical help.”

The former sprint star even notes generational differences in the pre-race attitudes of the world’s sprint elite. “In my generation, we [the world-class sprinters] came out and we were pissed off at everybody. I am pissed off at you in the stands.

And I’m pissed off at the starter because he has the gun and I want him to fire it when I move. And I am definitely pissed off at the other seven guys who are next to me,” an animated Boldon expounds. “Now these guys come out and are congratulating each other: ‘Hey, I hope you do well!’ But because I know a lot of these guys off the track, I know that it is all B.S. They all hate each other the same way we used to; it’s just that they express it differently.” Now in full flight, Boldon rolls on. “So Usain Bolt comes out and he’s smiling and he’s doing his Usain Bolt pose.

But he understands when that gun goes off, he’s going to kill these guys. Same thing we did, except that we learned from the generation before—the Carl Lewis/Ben Johnson era—that angry was how you had to be.” But suddenly Boldon slows to offer the lesson: “Maybe this generation has the right answer. We are taught as sprinters you are going to run faster if you relax. So how can say you run faster if you relax, and then come out with your face all stiff? Maybe Bolt, Blake, and company have the right idea, and that is: Come out and just relax. You’re probably going to run faster if you just relax.”

Boldon, who honed his persuasive skills during his stint as the Opposition Senator in Trinidad & Tobago’s United National Congress, is quick to explain why recent American sprint surprises should have been expected. “There are two races at these [USATF] championships that somehow are surprises, but they are not surprises to me. The first one: Brianna Rollins. I’ve been tweeting about it for weeks: ‘Watch what’s going to happen.’ The responses were, ‘You’re getting carried away as usual. She’s not going to run that fast. It’s just the collegiate season.’ You saw what happened there,” smiles Boldon. But there’s more. “Going into our broadcast, I said I thought Allyson Felix is a little vulnerable. And the person who can do it is this young lady Kimberlyn Duncan because she has already had a collegiate season,” explains Boldon as he goes on to analyze Duncan’s upset win over Felix in the 200. “Now, is Kimberlyn Duncan going to be able to do that to Allyson Felix a lot? I don’t think so. You have to remember, Allyson is coming off the greatest and most taxing year of her career last year—with all those rounds and all those races in London. So, emotionally and physically, she has got to take a step back.

She has a lot of sponsor commitments. She has been flying all over the world,” he explains. “So now it’s time to get ready for Russia,” a serious Boldon says. “And I know Allyson. She smiles, but she is extremely competitive. She did not like what happened out there [losing to Duncan], no matter what she said. So she goes back to practice with her training partner, Dawn Harper, who watched Brianna Rollins run that time that she has never run. And they’re going to be on fire in practice because these youngsters are not playing. And, believe me, they know they have to be ready.”

Bolden’s analysis offers helpful insights into the dynamics of change currently underway in the women’s long sprint. Ah, but the real question remains: who will win the women’s world championship 200 meter dash? Will it be the Olympic champion Allyson Felix? The new upstart Kimberlyn Duncan? The cagey Jamaican veteran Shelly-Ann Fraser-Pryce? Or perhaps someone else? If you are truly curious about how that much-anticipated race will turn out, you might want to ask Ato Boldon. He’ll let you know. t

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Weeks 7 thru 12

Summer training is the key to success, not only in cross country, but also the following spring track season. The keys are to build yourself up, both physically and mentally. We at AT&F met with the folks at Saucony to help promote this program. Here’s what we’re going to do: We’ll provide you with 12 weeks of summer and fall training, taking you through the first month of your season in this training program. We’ll also provide you with fine-tuning suggestions each and every week on www.atf-athlete.com starting the week of July 1. We’re publishing this piece in American Track & Field, Athletes Only, and California Track & Running News.

Week 7: Midway Through Summer . . .

This is a tough week. Check your shoes and make sure they aren’t too worn down.

Now would be a good time to get some racing shoes for the fall and use them for tempo runs. Also, if you’re a college athlete, up your morning runs to 35–40 minutes on Mon/Wed/Fri. Monday: Warm up; 45–50 minutes easy running; 7x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 18:50 minutes for a 5K, that’s 6:05 pace. Add 30 seconds, and your tempo run pace is 6:35 per mile.

Wednesday: Warm up; 45–50 minutes easy running; 7x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 5 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 4 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool down.

Friday: Warm up; 45–50 minutes easy running; 7x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 30 minutes or find a hilly 4-mile race. Warm up and focus on running the second half well. You might feel rusty early, but you’ll feel better on the second half.

Sunday: Long, easy run, 60–65 minutes, on grass or dirt with friends.

Week 8: Getting in the Groove . . .

How did your 4-mile race go? Are you starting to see some differences in your fitness level? This week, focus on the tempo run and the hill workout. Remember to drink lots of liquids (water, sports drinks, juices, green tea), eat well, and remember to have a good snack after long workouts, like 2% chocolate milk and a PowerBar. Also, if you’re a college athlete, keep your morning runs to 35–40 minutes on Mon/Wed/Fri. Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 18:50 minutes for a 5K, that’s 6:05 pace. Add 30 seconds, and your tempo run pace is 6:35 per mile.

Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 7 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 6 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool down.

Continued on page 14

13 ATF Special Report • Summer Mileage

J

Summer Mileage

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Friday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 30-minute run or walk.

Sunday: Long, easy run, 55–60 minutes, on grass or dirt with friends.

Week 9: Here Comes the Cross Country Season!

High schoolers start school within a couple of weeks; college runners have a month to go. HS juniors and seniorsL you should be able to handle the 2 or 3 easy morning runs of 30 minutes. College runners, depending on your standards, should be able to handle 3 morning runs a week, M-W-F for 35–40 minutes. Also, if you’re a college athlete, up your morning runs to 35–40 minutes on Mon/Wed/Fri. Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds, and your tempo run pace is 6:30 per mile.

Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 7 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 6 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool down.

Friday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 30-minute run or walk.

Sunday: Long, easy run, 60–65 minutes, on grass or dirt with friends.

14 ATF Special Report • Summer Mileage

Week 10: Early Racing Begins Your first real race will be a revelation. You should be able to handle the distance, but perhaps your pace will be slower than you expect. Don’t worry. You’ll recover quickly and should be racing fit in 3–5 races.

Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds, and your tempo run pace is 6:30 per mile.

Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 8 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool down.

Friday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy warmup, 5K race for high schoolers/4 miles for college runners.

Go out well, but pick it up each mile. With 800 meters to go, see what you can do.

Sunday: Long, easy run, 65–70 minutes, on grass or dirt with friends. Keep this on soft ground and run relaxed. If you’re sore from Saturday, then really slow it down. If you have any pain, consider cutting it short.

Week 11: Getting Ready to Switch Gears from Training to Racing High school cross country starts quickly with a couple of races a week, so use those early races to get into shape. Continue to build speed.

Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on

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grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:30 for a 5K now, that means a 6:00 pace. Add 30 seconds, and your tempo run pace is 6:30-per-mile.

Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 8 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool down. Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yards and then do your 1-mile easy cool down.

Friday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 30-minute run, or a 5K race for high schoolers, 8K for college runners.

Sunday: Long, easy run, 65–70 minutes, on grass or dirt with friends.

Week 12: Early Season You now have 3 months of solid training behind you. Keep the days between racing and hard days relaxed. Now it’s time to focus on your racing. How are you feeling?

When do you tire? When do you kick? Try some different approaches.

Monday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:00 for a 5K now, that means a 5:50 pace. Add 30 seconds, and your tempo run pace is 6:20 per mile.

Wednesday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 9 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 8 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yards as easy strideouts, jogging to the start, no rest between; 1-mile easy cool down.

Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yards and then do your 1-mile easy cool down.

Friday: Warm up; 45–50 minutes easy running; 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 30-minute run, or a 5K race for high schoolers, 8K for college runners.

Sunday: Long, easy run, 65–70 minutes, on grass or dirt with friends. t

15 ATF Special Report • Summer Mileage

Weeks 13–16 available next issue.

Coupon Code: RunNet1

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