Tricks of the Trade for Middle Distance, Distance & XC Running

//ÀVÃÊvÊÌ iÊ/À>ìÊvÀÊÀVÃÊvÊÌ iÊ/À>ìÊvÀÊ `ìÊ ÃÌ>Vi]ÊÊ`ìÊ ÃÌ>Vi]ÊÊ ÃÌ>ViÊ>`ÊÊ ÃÌ>ViÊ>`ÊÊ ÀÃÃ ÕÌÀÞÊ,Õ} ÀÃÃ ÕÌÀÞÊ,Õ} Ê iVÌÊvÊÌ iÊÊ iÃÌÊ,Õ}ÊÀÌViÃÊvÀÊÊ * ÞÃV>Ê `ÕV>ÌÊ }iÃÌÊ>}>âi ÞÊ VÊÃÃ How to Navigate Within this EBook While the different versions of Acrobat Reader do vary slightly, the basic tools are as follows:. ○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○ Make Page Print Back to Previous Actual Fit in Fit to Width Larger Page Page View Enlarge Size Page Window of Screen Reduce Drag to the left or right to increase width of pane. TOP OF PAGE Step 1: Click on “Bookmarks” Tab. This pane Click on any title in the Table of will open. Click any article to go directly to that Contents to go to that page. page. ○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○ Double click then enter a number to go to that page. Advance 1 Page Go Back 1 Page BOTTOM OF PAGE ○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○ Tricks of the Trade for MD, Distance & Cross-Country Tricks of the Trade for Middle Distance, Distance & Cross-Country Running By Dick Moss (All articles are written by the author, except where indicated) Copyright 2004. Published by Physical Education Digest. All rights reserved. ISBN#: 9735528-0-8 Published by Physical Education Digest. Head Office: PO Box 1385, Station B., Sudbury, Ontario, P3E 5K4, Canada Tel/Fax: 705-523-3331 Email: [email protected] www.pedigest.com U.S. Mailing Address Page 3 Box 128, Three Lakes, Wisconsin, 54562, USA ○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○ ○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○ Tricks of the Trade for MD, Distance & Cross-Country This book is dedicated to Bob Moss, Father, friend and founding partner. Thanks Pops, you got me started and kept me going... In more ways than one. Page 4 ○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○ ○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○ .Trick Table of Contents s of the Trade for MD, Distance & Cross-Country eBook Navigation Instructions ..............................................................2 Table of Contents ...................................................................................5 Introduction ...........................................................................................8 CONCEPTS AND COACHING Avoid Early Specialization for Runners ..............................................10 Multi-Tier Training for Middle & Long Distance Running ................14 Determine Race Paces With the Horwill Rule.....................................18 Dynos Develop the Ability to Surge & Kick .......................................20 Self-Reporting System for Track Practices .........................................23 Footplant: What, Where & Why? ........................................................29 How to Keep Practices from Becoming Too Competitive ..................32 Arm Position In Distance Running Starts.......................................... 34 Developing a Sense of Pace.................................................................36 The 35-Minute Aerobic Exercise Threshold........................................38 Downhill Racing Tips ..........................................................................40 Easy One-Mile Jog Fitness Test ..........................................................42 Uphill Running Tips ............................................................................46 Improve Downhill Running Confidence .............................................47 Indoor Stage Training Circuit ..............................................................49 The Bicycle as a Coaching Tool ..........................................................52 Circular Fartlek Course Provides Better Control ................................54 A New Test for Overtraining ...............................................................55 A Strange Predictor of Overtraining ....................................................58 The Coaching Log—An Easy Way to Monitor Overtraining..............60 XC Contribution Index Helps You Gauge Individual Results.............63 A More Accurate Method for Determining Heart Rates......................66 Use a Long Jump Pit to Simulate a Steeplechase Water Jump ...........70 Page 5 Training & Competing in Smoggy Conditions....................................71 TACTICS Stay Off the Curb in Middle Distance Events .....................................76 800m Runners Should Follow a Tangential Cut-In Path .....................78 Tricks of the Trade for MD, Distance & Cross-Country Surge in Pairs for Better Team Tactics ................................................80 Double Surge Tactic When Running in the Lead ................................81 Teaching Your Athletes to Run in a Pack ............................................82 Racing Tips for Slower Runners..........................................................85 Cross-Country: When You Arrive Late, Practice the Final Mile .........88 Study the Course: Don’t Just Walk It ..................................................89 Your Second Team Can Also Race at the Championships .................. 91 GAMES & WORKOUTS Paarlaufs—300 Metre Style.................................................................94 Race the Car Fartlek ............................................................................96 Learning to Withstand Fast Starts in a XC Race .................................97 A Fun Substitute for Fartlek Work.......................................................99 Squirrel Chase....................................................................................101 Pass-the-Torch Runs Make Fartlek Easier.........................................103 Handicap Fartlek................................................................................105 Individual Marker Workouts..............................................................107 Running Pace Game ..........................................................................109 Cross-Country Pack Running Drill.................................................... 110 A Wet Version of the Indian Line Drill ............................................. 112 Team Flag Challenge ......................................................................... 114 Team Pursuit Running ....................................................................... 116 Cross-Country Golf: A Fun Anaerobic Workout ............................... 117 Cross-Country Elimination Contest................................................... 119 Indoor Steeplechase Workout ............................................................120 Treasure Hunt ....................................................................................122 A “Ride and Tie” Race.......................................................................123 Centipede Racing...............................................................................125 Running Game for Fitness .................................................................127 ORGANIZATION & ADMINISTRATION Mileage Charts Keep Them Motivated..............................................131 Page 6 Personal Best Sheets ..........................................................................133 Track Meet Results Sheet Saves Time and Effort .............................135 Videotaped Results Sheets .................................................................137 Safety Guidelines for Female Runners ..............................................139 Fun-Runners Will Develop Your Cross-Country Program ................141 Tricks of the Trade for MD, Distance & Cross-Country Run a World Record Every Time.......................................................143 Putting the “Country” Back into Cross-Country ...............................145 Halloween Fun Run ...........................................................................147 Year-Long Fun-Run Series for Your Entire School ...........................150 Cross-Country Training Camp...........................................................156 ○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○ Page 7 ○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○○ Tricks of the Trade for MD, Distance & Cross-Country Introduction If you’re looking for a resource that will teach you everything there is to know about middle distance, distance and cross-country running…then oops! This isn’t it. This book is not a comprehensive resource. Instead,think of it as a clinic in your computer— a collection of useful tips, hints, ideas and reproducible charts that will help you solve common problems, teach coaching concepts and provide performance cues to make your athletes better runners. It’s essentially a Best-Of book, comprising the most useful track articles from the past 17 years of Physical Education Digest. The focus is on practical, not theoretical. The ideas for these articles were gleaned from some of the best active coaches in the sport as re- ported in dozens of books, journals, videos and clinic reports. Some articles were contributed directly or come from coaching discussions. In almost all cases, these ideas were chosen because they made me say”Hey that’s neat!” Or, “ I could use that!” Take them, use them, print out the reproducible charts and graphs. And most of all—enjoy coaching, enjoy teaching and enjoy our sport! Yours in track, Dick Moss, Editor, Physical Education Digest About the Author For the past 18 years, Dick Moss has worked as the Editor/Publisher of Physical Education Digest. He is also the head coach of Track

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