CHOATECROSSCOUNTRY
SUMMERTRAININGINTRANET

Summer Training Overview

"We are what we repeatedly do. Excellence, then, is not an act but a habit."

- Aristotle

Table of Contents

Part I: BUILDING YOUR TRAINING REGIMEN

"A journey of a thousand miles must begin with a single step."

- Lao Zi, Chinese philosopher

Organizing a Long-Term Program. A solid training base is built through careful planning, not haphazard inspiration. Choate Cross Country has long valued the motto, "Don't Hope for Success--Train for It." You can become what you think you can become; your goals should be your wildest dreams. To reach these goals, however, you must be willing to pay a price. Continual effort directed toward self-improvement is the hallmark of good distance runners and successful athletes in general. As such, you should want to embark on a program based on long-term goals of improvement in performance. Each of us will imagine differently what those goals will be, but it is clear that establishing a far-sighted program, and then sticking to it is the best means of achieving your goals, whatever they may be.

Those of you in good shape in the early summer from track season may wish to modify a training schedule to maintain your current level of fitness and then begin building on it as the summer progresses.

Sport scientists are now touting the principle of at least a twelve-week training cycle as ideal in building up to a higher plateau of performance. If you count the weeks back from the end of our season in November, you will realize that the minimum of twelve weeks of training must necessarily include running that you'll do on your own in August. Therefore, it's important that you make the most of the waning weeks of vacation.

Discipline. Most of you will have some trouble getting out the door for your workouts from time to time this summer. Remember that there are no shortcuts in preparing your body for optimum performance. You can't approach training like cramming for a test; last-minute efforts to catch up will only lead to frustration and, in all likelihood, to injury as well. Log the number of continuous days you run at least a mile and take pride in the consistency of that effort.

On the other hand, occasionally a Choate runner will overdo it in the course of the summer. Discipline means maintaining a balanced, level-headed approach to training that is ultimately directed to achieving your best performances in November. Think of your summer training as an investment: you want long-term capital gains, not quick dividends. Don't burn yourself out; there's no point in peaking in September. Your longest weekly workout shouldn't be more than twice as long as your average workout.

Recording Your Progress. You've been sent blank log sheets to plan and keep track of your individual progress this summer. The importance of a log--recording daily, weekly, and monthly workout records--is in measuring your progress and how much closer you've come to attaining your goals. It also is helpful in figuring out where and why things went wrong should you become injured. Keep track of the length of your workouts in minutes and distance run, as well as approximate pace per mile, conditions, terrain, and any injuries, aches, pains, and the like you may experience. For those of you who are particularly ambitious, even better than a log would be a training journal, wherein you record how you felt in addition to what you did; you also could keep track of diet, other sports or exercise in which you might engage, and events of the day. How you record your training progress should be up to you--it's a form of individual expression--but it is important that you do it routinely.

Distance Workouts. The most important thing you can do this summer is build a distance base to improve your strength and stamina. Any gains in speed you will make in the fall will depend upon your being in sufficient shape to benefit from a challenging slow intervals workout. In essence, you need to prepare to optimize your oxygen delivery system. The physiological principle underlying this basic training goal involves increasing the efficiency of your cardiopulmonary system relative to your vascular and muscular systems. It has been shown that a runner's ability to sustain himself in a long race is limited by the following factors:

• the oxygen supplied to the muscles during a run;
• the debt of oxygen incurred by a performance; and
• the fuel available for supply to the tissues.

In following a sensible program based on aerobic training principles, you will increase the efficiency of your body in supplying yourself with the energy you need to perform. Long, low-intensity runs stimulate the growth of capillaries, for example, improving the capacity of your oxygen delivery system. Metaphorically, you are attempting to transform your physiology from that of a Pinto into that of a Porsche. Through regular workouts over an extended period of time, you will improve your constitution, your lower body strength, and your endurance, as well as your confidence and mental preparedness for competition.

Speed Workouts. For beginning and middle-level runners, pacework should be kept to a minimum in the summer; we can work on speed together in the fall after you already have established a solid distance base. Those of you who are more experienced and in quite good condition or with a particular interest in track events may want to throw in a fast workout perhaps once or twice a week in August. If so, tempo runs are best. Slow intervals on grass or other soft surfaces are recommended for advanced runners.

Terrain Considerations. Two basic rules here: (1) run on soft surfaces whenever possible; and (2) whenever possible, run on soft surfaces. Trails and fields are always preferable to roads when you're in the building phase of your training, especially for those who haven't done any serious running in some time. Also, seek out hills for your training runs: these are crucial in building strength (as is running in the sand for those of you who are summertime beach-dwellers). Our runs up Ward Street Extension, up Whirlwind Hill, and up Suicide on the home course will seem routine to those who work the hills twice a week in the summer.

Strength Conditioning. Overall physical fitness always enhances your running ability. Strength-building exercises like push-ups, sit-ups, weight-lifting, and the like won't hurt when done in moderation. If you're tackling a lifting program, weights should be kept light and repetitions numerous; you're not trying to be bulky--you want to be strong and flexible. Nautilus or similar circuit-training systems represent ideal complementary workout routines for runners. If this is part of your program, think about using good form and structuring a circuit of 8-12 repetitions on each machine. Circuit training adds an element of aerobic training to your strength workout. Muscle balance is more important than muscle strength; because muscle groups work together, such balance is vital in preventing injury. Click here to read more about strength training for cross country runners.

Cross-Training vs. Specificity. In the pre-season, especially, it's good to strive for overall balance in your training program. This approach is known as cross-training. The regular addition of activities such as swimming, low-impact aerobics, and cycling are best in terms of complementary aerobic benefit. These pursuits will condition your cardiovascular system without the wear and tear on the muscles, bones, and joints you use when you run. A general rule regarding aerobic fitness equivalence: five miles of running = one mile of swimming = twelve miles of cycling = one hour of high-energy aerobics.

Specificity is the principle that in order to improve your performance in a given sport, you must train in that sport. In running, for example, endurance must be built up both in the central cardiovascular system (i.e., your heart and lungs) and in the muscles used most in distance running (i.e., your legs). This explains why even a very fit swimmer might have trouble finishing a five-kilometer cross country race. Likewise, a champion runner will not have the same endurance in the pool without the benefit of specific training for that sport. The lesson here: don't expect to prepare for cross country season only by playing half-court basketball, even if you think you're getting a great workout in the process.

Racing. In general, racing is discouraged in pre-season training, except for the most experienced team members. Those of you who are veterans of the sport may want to try something on the order of a 5K, a 10K, or even a 20K race sometime late in the summer to check your progress and stoke the competitive fires. If you have any questions about the suitability of an upcoming race in your training regimen, check with a coach.

Part II: DAILY WORKOUTS

"Beyond the very extremity of fatigue and distress, we may find amounts of ease and power
we never dreamed ourselves to own, sources of strength never taxed at all
because we never push through the obstruction."

- William James

Establishing the "Habits of Excellence." Create a routine for yourself this summer. Ritualize your training habits. It will be that much harder to slip out of those habits when temptation arises. It's generally good to run at about the same time every day, for instance. For many, early in the morning is a good time: it's cool and you'll wake up early and have the rest of the day before you. Just for your information, though, most world records are set in the late afternoon when our daily rhythms tend to peak. On average, late afternoon performances are about 2.5% better than those in early morning. The falling sun and declining temperature contribute to a more comfortable workout as well. It doesn't matter too much when you run; just get into a predictable routine. If you can get together with a regular partner or a group of runners, you'll find you'll keep each other on track.

Weather. A few facts about weather's impact on athletic performance: The fastest running performances occur at around 55°F. Hotter or colder temperatures mean you spend extra energy cooling off or keeping warm. You can expect a 2% drop in performance for every 5°F above what you're used to. The lower the humidity the better, too. Cloudy, overcast conditions are best for bringing out the best performances (one more reason that our PRs are often set in early November here in New England!). The midday sun's rays alone can push body temperature up one degree. Wind can be tough for a runner--a strong headwind can reduce performance by 7.5%--but in the summer it is often a welcome relief from the heat.

The bottom line is that you should be aware of how weather conditions affect you as a runner, but you shouldn't let them discourage you in your training. Especially, don't be reluctant to tackle your workout in the rain--remember you'll have to train and even race in inclement weather occasionally during the season, so get used to it.

Hydration. In the summer months, keeping fluids running through your system is especially important. When in training, it's best to drink 6-8 glasses of water a day. Be sure to drink water before you set out on your run and keep hydrated if it's an especially hot day. You lose about 2 to 3% of your body weight as sweat for every hour of intense exercise under normal conditions. Losing 4% or more will seriously impair your performance. So, try to drink at least 4 ounces (one gulp is about equal to one ounce) every 20 minutes during workouts in the summer heat.

The Warm Up. Starting slowly is an important consideration in any form of athletic activity. You need to get blood flowing through your muscles before you can stretch them or work them hard. Gently jogging a half-mile or so before stretching or running at any kind of pace, therefore, is sensible.

Flexibility. Experienced coaches differ on the importance and timing of stretching routines. Many believe it's unnecessary for most runners preceding distance workouts. Others argue that stretching is appropriate both before and after the main phase of your workout. The irony about flexibility is that if you are comfortable when stretching, you probably don't need it as much; if you're not, however, you clearly do, so take your time and do it right.

It is important that you avoid stretching when you are "cold"--when your muscles are naturally tight, such as first thing in the morning. Running in the late afternoon or early evening means your muscles naturally will be more limber following a day's activity. Either way, be sure to warm up properly and never, ever stretch a cold muscle. Also, never stretch in pain and don't bob your head and jerk the muscle you're stretching. Always stay relaxed and breathe deeply when stretching and gradually extend each muscle for 15-20 seconds.

Form. We'll spend a bit of time on this subject together in the fall. In general think about following good habits when you train. Relax your body (especially your neck and shoulders and your wrists and hands) and try to keep your forearms roughly parallel to the ground. Your stride should be natural and free-flowing.

The Warm Down. It's necessary to reacclimate your body to functioning at a "normal" level of cardiovascular activity at the end of a hard training session. Noted running author Jim Fixx died of a heart attack not when he was running, but when he stopped suddenly from a rapid pace at a railroad crossing to wait for a train to pass. The key is: if you do any sort of accelerated pace in your workout, throw in at least a half-mile of very easy jogging before you hit the showers. Warming down is an important step in cleaning out the lactic acid and other waste products that have built up in your muscles from hard exercise. If you don't warm down, you'll feel quite sore later on, especially the morning after a strenuous workout.

Part III: STAYING HEALTHY

"Mens sana in corpore sano is a foolish saying. The sound body is a product of the sound mind."

- George Bernard Shaw

Variety. This may seem to be at odds with the points above concerning the "habits of excellence" and creating a routine. Within the context of your routine, though, it's important that you try to do things a little differently every workout so that you keep yourself fresh and interested. Enjoy the scenery. Reverse your usual course. Explore different running routes. Experiment with a different pace. Run with different people. Find new ways to stay fresh each time you lace up the running shoes.

Diet and Nutrition. The most important diet tip for summer training involves body fluids. Be sure to keep yourself hydrated in the warm days of August and September, as discussed above.

Good runners need to maintain a high level of fitness. It costs you about 1% of your performance for very 2 pounds of unnecessary fat you carry on you body. Efficient male runners have below 12% body fat (females below 20%), so do your best to avoid the fatty, greasy foods that stick to you easily. Fruits and vegetables make ideal snacks. The ideal training table for athletes is high in carbohydrates, so fuel yourself with lots of pasta, potatoes, rice, and bread.

Sleep. An essential feature of any sound training program is rest and recovery time. Allow yourself a healthy eight hours or more of sleep every night. Try not to be too sporadic in your bedtime, too; this will throw off your biological clock. On the other hand, don't spend the bulk of the day in bed; after about ten hours or so, your muscles begin to atrophy from disuse! Make sure you have a sufficient interval between hard workouts, too. During the season, we alternate hard workouts with relatively easy ones to give your body much-needed recovery time. This is a principle you should follow, especially if you push yourself into some speedwork late in the summer.

Dealing with Injuries. Prevention is the key here. Build up your mileage gradually. Run on grass and soft surfaces whenever possible. Stretch before and after your workouts if flexibility is a problem. Break in your new running shoes slowly. Blisters can be expected in the early going, but be wary of shin splints and ankle or knee injuries--these can ruin your season if you don't respond to them properly. Chronic low-grade injuries should stop hurting about ten minutes into a workout; if the pain doesn't subside, stop and rest for at least three days. If you have a nagging injury, see a certified athletic trainer, a sports medicine specialist, an orthopedist, or a physician. Remember the acronym "RICE" as a recipe for treating most minor injuries: rest, ice, compression, and elevation.

Shoes. Don't cut corners when buying training shoes. They are the most important investment you can make in staying healthy during the season. Cushioning and proper fit are both important; in the course of your summer training, padding is more important than lighter weight. Buy a pair of shoes designed for running and made by a well-known athletic shoe manufacturer. Unless you know exactly which model and what size you want, it's best to make such a purchase at a specialized running shoe store, where the sales staff usually are experienced runners themselves and know the product lines quite well. Wear new shoes around for a day or two before running in them to minimize the blisters that may appear when you christen the new pair. Remember that it takes between 50 and 100 miles of running before the shoes are really "your own."

Once the season arrives, new runners will notice that some of the experienced varsity runners use racing flats for meets, and sometimes even spikes if the terrain calls for it. We can discuss in the fall the appropriateness of racing flats and spikes. In the summer, training shoes are all you will need, even if you decide to run a road race.

Clothing. Light-colored, loose-fitting clothes of any sort are fine for your workouts. If you run near the middle of the day, you should wear a shirt, as sunburn will quickly become an enemy. If you plan be out at dawn or dusk when lighting is poor, bright colors or a reflective vest are recommended if you'll be sharing the roads with cars.

Relaxation. Perhaps the most important thing you can do this summer is have fun. Come back to Wallingford in the fall refreshed.

Part IV: ATTITUDE

"If one advances confidently in the direction of his dreams . . .
he will meet with a success unexpected in common hours."

- Henry David Thoreau

Tenacity. If it were easy to keep at it in distance running, we'd have a team of four hundred at Choate. The fact of the matter is it takes a special breed of athlete to stick with cross country: an independent, determined, and focused sort. Writing in Runner's World not long ago, columnist Joe Henderson described the most important quality a successful competitive runner possesses:

Running toughness isn't like the meanness an NFL linebacker directs against an opponent. Ours is a quiet, long-suffering toughness--a survival instinct rather than a killer instinct--directed as much inward as outward. Distance races aren't so much runner-against-runner competitions as bouts of runner-against-self.

To a distance racer, toughness means starting and finishing, enduring and improving, weathering problems and correcting mistakes. Toughness means knowing when to push and when to pull back, when to psych up and when to calm down. It's dealing with defeat, learning how to be single-minded and fitting running into a full life.

Your toughness is made up of equal parts persistence and experience. You don't so much outrun opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head.

Competition and Sportsmanship. Competere, the Latin root of the word competition, translates loosely as "to seek together." This etymology suggests that one's competitor is, in fact, more ally than enemy. Cross country is a sport where this notion is especially evident; we look to our rivals to push us, to force us to come up with our very best performance to match their worthy challenge. The more able our competitors, the more valuable they are to us as athletes.

This spirit suggests that we ought to treat our opponents with honor rather than contempt. For truly successful athletes, commitment to excellence in performance goes hand-in-hand with commitment to excellence in attitude and behavior. Sports Illustrated writer Kenny Moore, a former Olympic runner, sums it up rather well in this reminiscence:

In the state high school cross country meet in my senior year, I started too fast and ambitiously sprinted myself into oxygen debt. I drifted, sick and disgusted, back into the pack. A crosstown rival, who had not beaten me all year, passed me at the finish. I used a wild elbow to try to keep him behind, but to no avail.

That evening at dinner, my father remarked that my avowed concern for fairness and discipline seemed inconsistent with slugging opponents. I wanted to shout, "You win any way you can!" but I knew that was absurd. That was what football players said. I still remember the acid turmoil of that night, my mind frantically squirming to avoid the truth of what I had done. Ultimately it could not. Out of this experience came a resolve that I would never again lose control, no matter what the goad.

So sport nudged me, as it has a great part of our society, from the savage toward the humane. At least I hope it has, for to celebrate sport is to celebrate self-control. To the extent that we keep from hurting each other in our competitive rages are we civilized--to that extent are we Olympian.

Mental Training. The power of positive expectancy is phenomenal for athletes. Imagery is something we employ routinely before races during the season because there is ample scientific evidence suggesting a relationship between the power of visualization and an improved performance state. You will be well served, therefore, if you practice visualizing your ideal race or training run, perhaps as you settle into bed in the evenings. Your mental rehearsal should be sensory: hear the sounds of your footfalls, smell the crisp autumn air, feel the leaves rustling beneath your feet, and see the surroundings. If you can mentally rehearse a performance, you'll be able to "run the program" that much more successfully when it's time for the real thing. Dream about what it feels like to get up that hill, to break your PR, to finish a race side-by-side with your teammate, to win a championship meet. Most successful athletes have experienced their ideal performance in a big race hundreds of times before they ever step up to the starting line. Visualization is the first step to actualization.

Goals. Keep in mind what it is what you're shooting for. You should have goals, both for yourself as an individual and for the team. Put them on paper. Hang them above your desk or your bed, where you can see them frequently. Own your goals. The first step to action is deciding what it is you want to do. You owe yourself no less.

Keeping In Touch. It's easier to push yourself through a workout routine when you've got company. Keep in contact with coaches and teammates. Also keep plugged into the goings on in the running world at large, perhaps by subscribing to Runner's World or similar publications.

Commitment. What makes cross country unique? The sport is very different from all others, even track and field. The glory you experience in cross-country running is rarely the sort that makes one a campus hero. Rather, you'll have the chance to bask in the glow of achievement all by yourself, surrounded by a few kindred spirits. That's the cliché: the loneliness of the long-distance runner. Cross country is uniquely both a team and an individual pursuit. Its rewards are infinitely more satisfying in the end, though, because you're doing it for the right reasons.

"So, you want to conquer in the Olympic Games, my friend. But first mark the conditions and the consequences, and then set to work. You will have to put yourself under discipline: to eat by rule, to avoid cakes and sweetmeats; to take exercise at the appointed hour whether you like it or not, in cold and heat; to abstain from cold drinks and from wine at your will; in a word, to give yourself over to the trainer as to the physician."

- Epictetus, Greek philosopher

Sources and Suggested Reading

"Cross Training." Nike, Inc. promotional pamphlet. 1987.

"Cross-Training System." [audio-tape and workbook package], Nike, Inc. Fitness Information Division. 1988.

Farwell, Peter (Head Coach, Williams College Men's Cross Country), "Cross Country and Distance Running: Training, Technique, and Thoughts."

Fixx, James F., Jim Fixx's Second Book of Running, New York: Random House, 1980.

__________., The Complete Book of Running, New York: Random House, 1977.

Runner's World magazine, 1978 to date.

"Running Injury-Free." ed. by the Editors of Runner's World, Emmaus, Pennsylvania: Rodale Press, 1986.

The Runner magazine, 1978-1987.

"Ultimate Fitness," (annual feature) edited by George Leonard, Esquire, May issues, 1984-1988.

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Last revised: June 10, 2024