"A winner is someone who sets their goals, commits themselves to those goals and then pursues their goals with all
the ability that is given to them. That requires someone who believes in themselves, who will make self sacrifices,
work hard, and maintain the determination to perform at the best of their ability."
Ages 8 & younger (those born 2005 or after) Parents this is our youngest group and the fall cross country season will have 1500 meter races (little less than a mile) everyone of our young runners have demonstrated this spring that they can cover a mile. Let them set the pace if you do go out for runs. The idea that we work around is to keep them moving so that they can run non-stop for 10-15 minutes if they do this a couple of days a week they will do just fine in the fall. Often we play follow the leader with the idea of keeping them moving for the 10-12 minutes it becomes a game and is fun. Keeping it fun will keep them interested.
Ages 9-10 – Bantam runners (born in 2003 & 2004) this age group will race 3000 meters (a little less than 2 miles) in the fall. The newer runners will need to continue to work on pace and endurance. Again most have demonstrated they can cover 2 miles. If they would like to try and improve some between now and fall running two to three days a week is enough to do so. 15-20 minutes at a time with the goal again being non stop running. With each passing week they will become stronger and runs will be easier. For our more experienced bantam runners again two to three days a week is enough just a little more time 20-25 minutes.
Ages 11-12 – Midget runners (born in 2002 &2003) this age group will also race 3000 meters. New less experienced runners looking to improve again 2-3 times a week in the 20-25 minutes at a time. For experienced runners looking to reach some goals try to run 3-4 times a week 25-30 minutes at a time.
Ages 13-14 – Youth runners (born in 2000 & 2001) this age group races 4000 meters (2 ½ miles). For new youth runners 25-30 minutes 3-4 times a week. For experienced runners again looking to improve 3-4 times a week 35-40 minutes at a time.
Definitions –
Easy Run: For NEW keeping continuous motion which may include walking
For experienced with base Heart Rate under 120 fast enough to feel an effort, slow enough to have a conversation.
Tempo Run: Heart Rate at approximately 140-150 should not be at a pace that feels similar to racing. Should not be able to keep continuous conversation, but able to still talk. Important to do same pace, as well as warm up and down in the body and in the run.
Indian File: run at an easy run pace 5-7 kids in a group in a line…back one passes & goes to the front. Important for learning how to pass effectively and learning how to shift gears.
Fartlek: Means speed play – running at various speeds throughout a continuous run done at different levels.
– Beginner total time 15-20 min. includes – 15 sec very hard, 30 sec race pace, 45 sec. Tempo.
– Intermediate total time 20-35 min. includes - 25 sec. Very hard, 45 sec race pace, 1 min. tempo
– Advanced total time 30-45 min. includes – 30 sec. Very hard, 60-70 sec. Race pace, 2-3 min. tempo.
Need to assess the group to determine which increments to use, how often to use them and what amount of recovery. Runners should be at active recovery 120 HR when moving on to the next difficult interval. Try to group according to ability so pace stays where it should.
Race Simulation: Run at race pace, distance of race in April ( less for new kids )
New kids – learn a pace will need more help. Experienced – will be given an idea/marker as to where they are at.
My Body Hurts!
Exercises to Maintain Your Knees, Ankles and Back
Children’s bodies are growing and as a result they may experience some growing pains. It Is important that their bodies get the appropriate nutrition and exercise. Many aches and pains can be solved with proper footwear. Below are some exercises that will help to strengthen the knee, ankle and back.
The Knee
Leg Raises
Lay on your back on a flat surface. Bend the knee of your uninvolved leg to a 90-degree angle with your foot flat on the surface. Keep your involved leg straight without the knee bent. Slowly lift the involved leg six inches off the floor (by contracting the front thigh muscles). Hold for five seconds. Slowly lower your leg to the floor. Relax and repeat 10 more times. The knee of the raised leg should remain straight throughout this exercise. Focus on lifting by using the muscles on the front of your hip joint. Repeat on the other side.
Hip Abductors (inner)
(Many knee injuries in girls and women are a result of weak hips)
Lie on floor on your right side, shoulder and hips aligned. Use your right hand to prop up your head. Place your left hand on floor in front of you to help balance yourself. Bend left leg and bring it to the floor in front of you. Slowly raise your right leg about 10 inches off the floor, then hold for a second, then slowly lower leg to ground. Do 10 repetitions. Repeat on other side.
Hip Abductors (outer)
Lie on floor on your right side, shoulder and hips aligned. Bend right leg (leg on floor) to about 90 degrees. Slowly raise you left leg about 18 inches, hold for a second, and then slowly lower leg. Do 10 repetitions. Repeat on other side.
Hamstring Curls
Lie on stomach. Place left foot onto back of right heel. Slowly pull your right heel toward your buttocks – resisting with the left leg. This contracts the hamstrings. Hold for a count of 10. Keep pressing your left foot and right heel against each other. Hold for a count of 10 and relax for a count of 3. Do 10 repetitions.
Wall Squats
Stand with back against wall, fee about 18 inches away from wall. Slowly slide down wall, until your thighs are parallel with the floor – knees at 90 degrees – or as far as you can go without causing knee pain. Hold position for a count of 5. Slowly slide back up the wall, pushing yourself up with your heels. Repeat 10 times.
Alternatively, hold position for 30 seconds, rest for 30 seconds, and repeat.
Note: your knees should be lined up over your ankles when thighs are parallel to floor – you may adjust how close your feet are to the wall.
The Ankle
One Leg Stands
Stand on one leg for 20 seconds. Alternate with the other leg.
Write the alphabet in the air with your foot while standing on one leg. Alternate and repeat.
Ankle Drops
Find stairs or some sort of incline.
The Back
(Back strength and stability is dependent on a strong core)
Back and Core
Lie on back, left knee bent. Tighten abdomen and buttocks, keeping back in neutral position. Raise right leg 12 inches, knee straight. Hold to a count of 3. Lower leg. Repeat 10 times. repeat with left leg. Progress to making circles and squares with raised leg.
Low Lunge
Start in kneeling position. Tighten abdomen and buttocks, keeping back in neutral position. Hands on hips. Raise right foot and place on floor in front of you, kneeling on left knee. Lunge forward, moving at hips. Hold for a count of 3. Return to kneeling. Repeat 10 times. Repeat with the opposite side.
Back Flexion Exercise
While lying on back, pull both knees to the chest and simultaneously flex the head forward until a comfortable stretch is felt in balled-up position.
Meals Before a Race
The main idea is to eat healthy, well balanced meals all week. Runners burn a lot of carbohydrates and as a result need to eat more of them to keep a balanced diet. Carbohydrates come in more forms than just bread. Fruit is an excellent source of carbohydrates especially bananas and berries.
Day before Dinner: Carbs and protein are key. Stay away from dairy or eat light amounts.
Diet should consist of (roughly):
- 18% protein
- 64% carbohydrate
- 19% fat
Some examples include:
- Whole wheat pasta with meat, romaine lettuce, Italian dressing, green beans (various other vegetables)
- Spinach pasta, broiled beef sirloin, romaine lettuce, Italian dressing, green beans, garbanzo beans
- Skinless turkey breast, mashed potatoes, peas and onions, banana, 1 cup fat free milk
HYDRATE HYRDATE HYDRATE! Hydration is key!
Day of the Race: HYDRATE
Breakfast (most important meal):
- 1 or 2 Bagels with jam or peanut butter and a banana or orange
- 2 bran muffins with a banana or orange
- Cheerios with no milk and berries or banana or orange
Depending on when the race is you may have time for lunch. You should NOT eat a meal three hours before a race. If you need to eat, enjoy an orange, banana, or granola snack.
Lunch:
- Chicken breast sandwich with wheat bread and a serving of raisins
- Peanut butter and jelly sandwich with wheat bread and celery
*Pack plenty of water and watered down Gatorade the day of the race. A snack of granola, oranges, or banana is encouraged.
