coach trygstad 2014 parent & athlete handbook. table of contents what is valley cross country ...

VALLEY BOYS CROSS COUNTRY

Manual For SuccessCoach Trygstad

2014 Parent & Athlete Handbook

Manual For Success

Table of Contents What is Valley cross country Coaches in the program Schedule for the season 2014 Inspirational quotes for the season Success of the program Keys to Success for VHS XC Philosophy of the program Mission Statement for VHS boys cross country program Program objectives for the VHS boys cross country student-athlete In-Season training rules-expectations

o A. Ruleso B. Injury Preventiono C. Lettering

Elaboration of expectations of a student-athlete running for Valley Eligibility for practice and meets Race day check list Race day and pre/post race strategies to be successful Valley boys distance running-training philosophy (along with general training principals) Items needed to be in cross country and a distance runner

o A. Shoeso B. Other items needed

How teams and runners score in a meet Testimonials from Alumni to show what you can expect from the program Parent and student-athlete signature to verify an understanding of this manual

Manual For Success

“Cross country is a brotherhood. It is the ultimate team sport. The #5,6,7 runners are just as important as the #1 runner. It is a sport that if you are a 15 minute varsity runner or a 25 minute JV

runner for the 5K, both are working hard and suffering together.”

Manual For Success

VALLEY BOYS CROSS COUNTRY COACHES

Tom Trygstad, Head cross country coach, assistant track-distance

and mid-distance events. Jeremy Haack, Assistant Coach Scott Brown, Assistant Coach Andrew Sorge, Volunteer Assistant Coach Ben Jaskowiak, Volunteer Assistant Coach

To Contact: Coach TrygstadCell Phone: 515-440-1137 or email at [email protected]

Manual For Success

.

Sun Mon Tue Wed Thu Fri Sat

1 2

3 4 VHS XC CAMP8AM-11AM

5 VHS XC CAMP8AM-11AM



8 Time Trial run at VSW cross country course. (1.5mile or 5K) 8AM

9 Unofficial Seniors practice 7:30 at “old Science Center” for

long run.

10 11 First official practice7:30-11:00Expectation meeting, fundraising meeting, Run and lifting

12 Practice at VHS, 7:30-11AM, second practice at Raccoon River park from 6:30-7:30

13 Practice @ VHS from 7:30-11AM

14 Practice @ VHS from 7:30-10AM

(Farm Bureau workout)(and 8-9 PM for top 20 (pool workout)

15 Practice @ VHS from 5:45-6:45AM , 4-6PM6-8 PM is fundraising blitz

16 Practice for all at “old Science Center”-by Ashworth Pool in DM. at 7:30AM for long

run.

17 18 Practice @ VHS from 5:45-6:45AM (top 20)& 6-7:30 PM at

Raccoon River Park for all

19 Practice @ VHS from 3:45-6PM

20 First day of School Practice @ VHS from 3:15-6PM (9th grade will

be bused over everyday) TEAM & INDIV. PICTURES

21 Top 20 practice at 6-7AM at VHS and Practice for all @ VHS from 3:45-5:15 and Dial Bowl presentation at 7PM

22 Practice @ VHS from 3:45-5:00PM, (top 20 extra run at 6AM @ VHS) Camp Out starting at 6 at Walnut Woods

23 Run at Walnut Woods, then

breakfast at Hentzen House.

24 25 Practice @ VHS from 3:45-6PM(Farm Bureau-mile repeats workout)


27 Practice @ VHS from 3:30-5:30PMTeam meal afterwards

28 Meet at DMACC Campus for Ankeny Centennial Meet

VSW Bus:2:30VHS Bus: 2:45

29Practice @ VHS from 3:45-5:15PM, (top 20 extra run at 6AM @ VHS)

30 Campbell Park, Clive at 7:30AM for long run., for those in town.

31

August 2014

Manual For Success


1 Labor Day-No SchoolPractice at Raccoon River Park from 6:30-8 PM

2 5:45-6:45AM Top 20 run @ VHSPractice @ VHS from 3:45-6PM (pool workout and lifting)

3 Practice @ VHS from 3:45-5:30PM, team meal afterwards

4 AMES Meet at ISU course at 4:30VSW Bus: 2:15VHS Bus: 2:30

5 Practice @ VHS from 3:45-5:30PM, (top 20 extra run at 5:45AM @ VHS)

6 Practice for all at Campbell Park in Clive at 7:30AM

7 8 Practice @ VHS from 3:45-6PM(farm bureau repeats workout)

9 5:45-6:45AM Top 20 run @ VHSPractice @ VHS from 3:45-6PM (pool workout and lifting)


11 Marshalltown Meet at MCC Course@ 4:30VSW Bus: 2:15VHS Bus: 2:30


13Practice for all at “old Science Center”-by Ashworth Pool in DM. at 7:30AM for

long run.

14 15 No School Practice @ VHS from 4:00-5:30 PM, team meal afterwards

16 Home meet at VSW cc Course. Arrive on your own at VSW no later than 3:45PMEveryone stay until last race.


18 Practice @ VHS from 3:45-6PM for all


20 Roosevelt-Heartland Meet at AMES, ISU COURSE @10AmVH S Bus: 8AM

21 22 Practice @ VHS from 3:45-6PM(track workout)

23 5:45-6:45AM Top 20 run @ VHSPractice @ VHS from 3:45-6PM


25 Meet at Indianola(Pickard Park ) @ 4:30VSW BUS: 2:15VHS Bus: 2:30

26 No Practice

27 Varsity meet at Uof Minnesota-Griak Meet (race 2PM)Optional Long Run for rest at Campbell Park at 7:30AM

28 29 Practice @ VHS from 3:45-5:30PM, team meal afterwards

30 Meet at Waukee at 5PMVSW Bus: 3:20VHS Bus: 3:45

September 2014

Manual For Success



2Practice @ VHS from 3:45-5:30PM,

3Practice @ VHS from 3:45-5:30PM, (top 20 extra run at 5:45AM @ VHS)

4 Practice for all at “old Science Center”-by Ashworth Pool in DM. at 7:30AM for

long run.

5 6 Practice @ VHS from 3:45-5:30PM(FB-Mile repeats workout)

7 Top 20 extra workout at VHS (elliptical or pool workout) 5:45-6:45AMPractice for all @ VHS from 3:45-5:30PM


9 Meet at Fort Dodge @Lakeside Golf course at 4:30VSW Bus: 1:15VHS Bus: 1:30

10Practice @ VHS from 3:45-5:30PM, (top 20 extra run at 5:45AM @ VHS)

11 Practice for all at “old Science Center-”by Ashworth Pool in DM. at 7:30AM for

long run.

12 13 Practice @ VHS from 3:45-5:30PM(track workout)

14 varsity extra workout at VHS (elliptical or pool workout) 5:45AMPractice for all @ VHS from 3:45-5:30PM


16 Conference Meet at Marshalltown @ 2:30

VSW Bus: 12:00VHS Bus: 12:15

17 Practice @ VHS from 3:45-5:30PM, (top 20 extra run at 5:45AM @ VHS)ICE CREAM RUN


19 DM Marathon Water station

volunteering7:30-11:3011:30-2:30

20 Practice @ VHS from 3:45-

5:30PM (run to FB)Uniforms and Sweats must be turned in and lockers cleaned for non –varsity and regional nike group

21 Practice @ VHS from 3:45-5:30PM for varsity and Nike Regional group

22 Practice @ VHS from 3:45-5:30PM, varsity and Nike Regional team meal afterwards

23 Districts,Location and Time: TBA

24 Practice @ VHS from 3:45-5:15PM, (varsity extra run at 6AM @ VHS)


26 TEAM Banquet at VHS Cafeteria at 5:30PM

27 Practice @ VHS from 3:45-5:30PM for varsity and Nike Regional group(track workout)




31 varsity Practice @ VHS from 3:45-5:15PM, team meal afterwards at Coach Trygstad’s House

November 1stState Meet at Fort Dodge

October 2014

Manual For Success


1 State Meet in Fort Dodge, Bus leaves VHS at 7AM

2 3 Practice @ VHS from 3:45-5:30PM for Nike Regional group

4 Practice @ VHS from 3:45-5:30PM for Nike Regional group




8 · Group Leave Nike Heartland

Regional Meet

· Senior All-Star Meet in Ankeny

9 Nike Heartland Regional Meet in Sioux Falls SD

10 11 12 13 14 15

16 17 18 19 20 21 22 Living History Farms Race in Urbandale, Sign up in the end of September

23 24 25 26 27 28 29 Footlocker Midwest Regional CC race in Kenosha, WI

30

· December 7th is the Nike National team and individual championships in Portland, Oregon· December 14th is the Footlocker individual National Championships in San Diego, CA· Take two-three weeks completely off from running whenever your season ends, then the next two weeks start back up with easy pace running and low mileage· A reminder that if you are not in a winter sport, your Januiary training should look like your June-July training.· We will lift and run in the off-season. Please keep recording your workouts on www.finalsurge.com

· ·

November 2014

Manual For Success

“Strive for Excellence!”•

“Tigers Hunt Best When Hungry”•

“Don’t be afraid to be great.”•

“Today I will do what others won’t so tomorrow I will do what others can’t.”

• “ If you want something you have never had, you have to do

something you have never done!”

The next part of the speech goes on to say -Now think about that again. A definition of insanity is to do the same thing over and over and expect a different

result. How much do you want success in life? Enough to change what you are saying or enough to change what you are doing or enough to change what you are focusing your attention on?

Manual For Success

TEAM STATE CHAMPIONS 1962, 1955

STATE TEAM RUNNER-UPS 2002, 1960, 1956, 1954

9 STATE INDIVIDUAL XC CHAMPIONS FOR VALLEY NUMEROUS INDIVIDUAL TOP TEN FINISHERS AT

STATE (All-State Runners) STATE QUALIFYING TEAMS

(District qualifying started in 1976; State Meet was an “open” competition prior to 1976)

1976, 77, 78, 80, 83, 84, 85, 87, 88, 89, 90, 91, 92, 93, 2000, 01, 02, 04, 05, 06, 07, 08, 09, 10,11,

12, 2013

Manual For Success

VALLEYXC

KEYS TO

SUCCESS FAMI

LY

TRUST

COMMITMENT

COMMUNICATION

ATTITUDE

ACCOUNTABILITY

Manual For Success

Valley Cross Country Program Philosophy

The cross country program will offer the male student-athlete the opportunity to participate in interscholastic competition. The sport of cross country will offer the individual personal growth in the area of physical fitness, goal setting, teamwork, communication skills, work ethic, character education, and self-esteem.

The central theme of the program will be the development of the individual athlete under the team concept. While the team concept develops, their will be a positive transfer of this value into all activities that the student-athlete participates in while attending high school. The student will leave the program with skills that will serve them throughout their life.

Manual For Success

Mission Statement of Cross Country Program

“To pursue excellence as individuals and as a team through

fitness, running skill development, self-esteem, communication,

team-building, goal setting, competition, and character education.”

Manual For Success

Program Objectives for the Student-Athlete The student-athlete will have an enjoyable and rewarding experience with the

sport, teammates, and coaching staff. The student-athlete will discover how the identification and setting of personal

and team goals is an essential part of achievement. The student-athlete will discover the value of physical and mental

preparedness to the success of the individual and team. The student-athlete will value that effort, commitment, and attitude, as keys to

the team success. The student-athlete will develop lifelong skills (character counts) that we will

develop through the sport of cross country.

The student-athlete will experience many forms of success through the participation of cross country.

Manual For Success

Focus Points For The Cross Country Program Team Unity (team building):The high school team will have team meals, weekly or bi-weekly team bonding activities during or at the end of practice, buddy system (older-younger runners),volunteering at events, bus rides, cheering on teammates at meetes, VHS CC camp, team campout, Saturday runs away from campus, varsity-top 10 overnight trip to Minneapolis for Griak Meet, Top 10 returning runners summer Minnesota trip, and Running together during the off-season will benefit them individually, but will have an even bigger impact on team unity and accountability.

Discipline: The student-athlete will be a model citizen and student representatives of the entire high school student body. The cross country program will follow the good conduct policy. The program (9th-12th) will have periodic checks on student’s academic and behavior performance in class. The team will develop a sense of self-discipline in understanding what it takes to be successful (stretching, proper eating, enough sleep, two a day runs, morning runs, etc.). The team will also be disciplined in their mental focus during meets. They will follow expectations on how to handle themselves while representing the Valley cross country program.

Fundamentals of Running:The program will focus heavily on the development of their running performance (base/distance ru, speed running, VO1, VO2, LT, weight lifting, and running technique). This is an area of needed growth during and out-of-season. It must be monitored and expected growth from year to year.

Communication:It is very important for the student-athlete and their parents to understand where the coaching staff is coming from. The coach will always make himself available for questions and concerns (at the appropriate time). The student-athlete is responsible for communicating any injury or problems that are occurring. If the athlete cannot attend a practice, they (student-athlete or parent) must contact the coach on the reason for current or future absences. Areas that we use to help communicate to parents and athletes: Parent-coaches cross country committee / Valley Booster Club reps/Cross Country team captains or senior leaders/preseason parent meeting/email list/official WDM Valley boys XC facebook site, twitter account ([email protected] ) / student-athlete coaches meetings before/during/after the season

Focus Points For The Cross Country Program

Community Service:The high school team will develop a plan to do a volunteering for a community service each season. The program likes to give back to the running community by helping at local running races and triathlons. We annually do a water station at the Des Moines Marathon-half marathon. We also volunteer our services at the Clive Running festival, and numerous triathlons. The program has volunteered in the past at the Meals for the Heartland, talked with local youth running clubs, and run in charity races.

Participation:The goal should be to constantly improve the number of participants out for the sport and maintaining those student-athletes. The other goal is do continue to develop a greater level of commitment to each runner out for the program. We want all our student-athletes to work hard year around on their fitness through either being in multiple sports at VHS or running and doing cross-training and lifting the entire year outside of cross country season.

Consistency, Planning and Preparation:The program needs to develop consistency and proper planning to achieve success. A master running workout plan will be put in place for every runner when they start as a freshman. This plan will change and develop as they change as a runner through their years out for the sport. The varsity team will be one of the most prepared teams in the state. We will focus on running fundamentals, mental strategies and studying of the courses and our competition.

Character Education:The student–athlete out for the sport of cross country will develop lifelong skills throughout character counts education. The teams will have lessons, discussions, and activities that will foster the learning of these key skills. This will be an ongoing part of the development of the players, parents, and coaches.

EnjoymentThe sport of Cross Country promotes running as a life-long sport. This sport itself and the philosophy of this program are to enjoy the act of running and the comrade of running as together as a team. Everyone gets to participate in the meet, and everyone can see improvement through 5K meet times.

Manual For Success

In-Season Cross Country Training Rules1. Must be at work-outs (practice) to run in meets.

A. Must communicate with coaches about any reason why you cannot be at a practice. If you miss and do not communicate your reason…..B. Miss a practice, miss a meet. C. Exceptions

1. Family emergencies2. Illness/ Injuries *

3. Doctor appointments4. pre-approved school function or family function*you will be expected to be at practice and workout in a different way than running (swimming, bike, etc.) depending on your injury.

2. Be on time for work-outs (practice), meets and meetings.3. No drugs, alcohol, or tobacco4. Each athlete must obey all civil laws and school rules.5. Each athlete shall do nothing that would “hurt” the team. – Be a good teammate!6. Each athlete must remember that school work is your number one priority.7. Each athlete shall be responsible for his actions.8. Eat right and get the right amount of sleep

A. Consuming a balanced meal allows you to perform at your best.B. Hydration is extremely important! Drink lots of water!

9. Be careful with social media and at no time bring undue attention to yourself or the team10. Show good sportsmanship11. The athlete must communicate all injuries, absences, and issues to your coach. 12. BE POSITIVE AT ALL TIMES!

Reduce the Risk of InjuryImplement stretching, strength, appropriate warm-up and cool-down and be consistent in your training will reduce the risk of running related injuries. The following list needs to become a part of your daily routine.

1. Eat healthy2. Hydrate3. Stretch4. Yield to traffic when running on roads5. Be drug, alcohol, and tobacco free6. Replace shoes regularly.7. Train consistently.8. Implement in some cross-training.

LETTERING

Complete the season demonstrating good sportsmanship, and following the good- conduct policy and do one of the following: 1. Run 1 varsity meets during the season.2. Win a conference championship and be a scorer for your 9-10th grade team, JV team, or varsity team 3. Be a senior and run for 3 consecutive seasons

Manual For Success

ELABORATION OF THE VHS CROSS CONTRY EXPECTATIONS

1. Every member of the Valley Cross Country team will conduct themselves in an appropriate manner at all times throughout the season. You are representing yourself, your teammates, your coach, your parents, your school, and your community. 2. The Valley and VSW good conduct policy will be enforced. I do not condone drinking, tobacco, and drugs. You are underage, and anyway this lifestyle is harmful to your running and also is a bad refection on yourself and everyone associated with you. If you choose to do these things, you are letting yourself and your teammates down. 3. Your number one concern in high school is your school work. You are a student-athlete and the student part comes first. As a member of the VALLEY CROSS COUNTRY TEAM you will represent yourself well in the classroom. If you have to miss class due to a cross country meet it is your responsibility to let the teacher know in advance, and get your assigned homework in advance. Your academic performance is important and we take pride in our TEAM GPA! The coach will monitor any trouble areas surrounding the classroom and academic performance.

Manual For Success

ELABORATION OF THE VHS CROSS CONTRY EXPECTATIONS4. When traveling to your meets we will leave on time. When on the bus you will conduct yourself in a respectable manner. You will be quiet and focused on the way to the meet (you will visualize your upcoming performance.). No horseplay will be allowed! When we arrive to our meet, we will find a campsite and everyone will help in setting it up. You will then do a TEAM warm-up jog of the course and go over the map. When you get closer to your race, you are to make sure you have your team issued uniform on and race number. You are to stretch and do some build-ups. Find your teammates that you are running with and go together to the start line. After the race you will congratulate all your teammates and other runners from other teams. You will do a cool-down run. If your race is not the last race of the day, you are to also cheer on other Valley runners! When we arrive home from a meet, we are to make sure and pick-up everything off the bus! 5. You are to be responsible for the VALLEY TEAM uniform and sweat outfits handed out to you during the season. If you loose or damage them you will have to pay for a new one. On the days of meets, you will be told what you are to wear at the meets, a Valley XC t-shirt, or sweatshirt, slicks, etc. It is important to look good and look like a team at the meets!

Manual For Success

ELABORATION OF THE VHS CROSS CONTRY EXPECTATIONS6. Injuries are to be reported to the coach immediately. Take all injuries seriously. We have a trainer to look at you and very good clinics in town to look at you. Get yourself healthy for you and your teammates. 7. It is very important as a runner to get the proper amount of sleep and food intake. Keeping healthy during the season can be difficult in you have bad eating habits, not properly hydrating yourself, and not getting enough sleep your performance will be effected. 8. If you or your parents feel you are frustrated with some aspect of the cross country program you are always welcome to talk with the coach about it. You must set-up a time to do this. 9. Your attitude about cross country and the season will have a great impact on you and your teammates. Be positive and be a leader. I never want to hear anyone be negative about yourself, your teammates, or what we are doing for a work-out. If this becomes a problem a meeting will be set-up by the coach. If the problem still continues, sitting out meets or removal from the team could happen.

Manual For Success

ELABORATION OF THE VHS CROSS CONTRY EXPECTATIONS10. Your coach has the final say on all training issues, tardiness and absences, and behavior issues. A. Attendance at all practices and meets is mandatory. Only excused illness, family emergencies, doctor appointments, or prearrangement with the coach will be acceptable. B. Must have equaled the number of practices that have been required for the team before you can run in your first meet for the season. C. An unexcused practice and miss a meet. However you can make this up, by setting a meeting with your coach and do 2 morning make-up runs for a missed scheduled practice.D. If missing practice becomes a routine (excused or unexcused, a meeting will be set-up with parents, administration, and coach. These missed practices could result in being dismissed from the team.

Manual For Success

To Be Eligible For Practice and Meets Updated physical handed into VSW office or VHS athletic office

along with the emergency medical card and all other paperwork handed into VSW office or VHS athletic office

Academically eligible and in compliance with the WDMCS good-conduct policy

Show up to practice with a good attitude, proper clothing, running watch, and a good pair of running shoes

Communicate with coaching staff on practice and meet conflicts.

Follow all guidelines / expectations in the Valley boys cross country handbook (it is the expectation of all participants in the xc program to have the booklet and go over it with parents)

Set goals, work hard, show good sportsmanship, be a team player, communicate, and be a great representative of Valley HS cross country!

Manual For Success

VALLEY CROSS COUNTRY RACE STRATEGY1. Run as a team! Get up front and stay there. Victory cannot come by running in the second wave. Don’t get boxed. 2. After running up a hill, down a hill, or turning a corner, drive the knees and pick up the pace for 30 meters or more. This is a good way to ditch an opponent or catch somebody. 3. Be sure you are running your pace and your race. Listen to splits. 4. Keep your eyes on the shoulders of runners ahead of you. Do not watch their feet or you will fall into their cadence and your stride will shorten. Be aggressive- keep your eyes and head up and drive the knees. 5. When running with teammates help each other! Together pick up the tempo and go after the man ahead of you. Encourage each other on. 6. Never pass anyone slowly. Pass them with “zip.” Hold the pace for awhile after passing your opponent. 7. ALWAYS THINK. Be alert- remember your strategies! The thinking runner, along with “GUTS’ takes advantages over opponents. KNOW THE COURSE! 8. Run into the hill, maintain pace, do not increase speed, then down hill, let it take you, but stay under control. Relax. Let the force of gravity do the work- Lean with the hill and use your arms to keep control. Always pass anyone who passed you coming up the hill. Don’t let your heels touch the ground. 9. Running on the flat, you must stay relaxed and smooth. Many runners will try and rest or relax during portions. Run an even pace and never tell yourself you can let up during this part. 10. Sprint the last part of the 5K. This is where you can beat many opponents and make a big difference in the team standings. Base the distance on the course, but in general the last 400 meters is when to really let it all hang out.

Manual For Success

Race day checklist (pack the night before)

• Uniform (top and shorts)• Bib number/timing chip• Compression shorts?• Shorts / Valley T-shirt (to wear over uniform

top)• Socks• Spikes (for racing)• Training shoes (to warm up in)• Warmup pants and jacket, hat or gloves (if

desired)• iPod, phone, sunglasses (if desired)• pre-race snacks (fruit, cereal bars, granola

bars, muffins, crackers, bread)• post-race food (chocolate milk, pretzels,

fruit, bread, yogurt)• water and/or Gatorade (water botl• allergy medicine, inhalers, prescription

medicine, etc• deodorant• Sports watch (can wear during race if not

GPS)

Race day Schedule /Times/ What to expect

• Bus gets there >1 hour before• Set up camp / Valley tent and tarp• Go to the bathroom • Walk/Jog the course• No eating 1 hour before the race• Sipping on water/Gatorade – do not drink a ton of

liquids!• Relax!• Cheer on Valley runners – JV girls, V girls, JV boys

and Varsity boys• Get race number / bib / permanent marker name

from coaches• Stretch / foam rollers • Go bathroom (don’t want to worry about

bathroom 15 min before race time)• 1 hour before – start warm up routine with team• Stretch• Put spikes on 20 min before race (double or triple

tie shoe laces)• A couple of run-outs from start line • Congratulate ALL runners that are finishing After

the fininish line/chute• Cool down after the race/cheer on other runners

Manual For Success

Dealing with pre-race excitement• Too much or too little can hurt you (keys is to be

confident not cocky, anxious and alert but not scared)

• Perspective: your family and friends will love you and respect you no matter how you place. Most of the pressure is what you put on yourself

• Remind yourself of your preparation/past workouts – mile repeats, finishing a great workout/long run, etc – when you realize you are prepared, there’s no reason to be extra nervous

• Focus on things you’ve done to prepare for the race, rather than focusing on unknowns or things that can go wrong

• Note your strengths and weaknesses: are there up hills, down hills, turns, finish that you can use to your advantage?

• Relax – don’t rush warmup, take your time, music, breathe deeply (sprinters need high level of arousal, distance runners need relaxation)

• Mental images – imagine running the perfect race

What are the little things I can do to help attain a peak performance?• Pack the night before the race (so you don’t miss

anything)• Don’t eat fried foods, fast food, candy or drink

pop on race day• Eat foods that you are familiar with eating on

hard workout/race days• Last big meal 3-4 hours before a race• Get plenty of sleep the 2-3 days before a race• Start drinking plenty of fluids several days

before a race• Eat plenty of carbohydrates (pasta, bread,

cereals, potatoes, vegetables) but don’t over eat• Relax

Getting a Good Night’s Sleep (the night before)•Know your sleep needs (avg. person gets 7.5 hours per night)•Take a bath/hot shower a few hours before bedtime•Develop a regular sleep routine – going to bed at similar time each night•Get homework done early in the evening• Avoid pop and caffeine•Deep breaths•Totally clear your mind

Mistakes On Race Day• Going out too fast / slow• Eating too much or not enough• Not having enough or too much fluids before

race/throughout the day• Not mentally preparing for race• Not warming-up properly

Manual For Success

VALLEY DISTANCE RUNNING-Fundamental PhilosophyThere are eight basic types of runs that are practiced by runners of all levels everywhere. These formats evolved through a global trial-and-error process over many decades. They survived because they work. If you want to get the most out of the time you devote to training, you will need to learn and practice them too. You can add all kinds of wrinkles to these formats (for example by combining two of them within a single session), but even in their most basic form these workouts will take you far. When running in our program over the next four years in cross country and track at VHS you will do most of these types of workouts.

• Recovery RunA recovery run is a relatively short run performed at a steady, slow pace. Recovery runs serve to add a little mileage to a runner’s training without taking away from performance in the harder, more important workouts that precede and follow them. Recovery runs are best done as the next run after a hard workout such as an interval run. Do your recovery runs as slowly as necessary to feel relatively comfortable despite lingering fatigue from your previous run. Example: 4 miles easy• Base Run (“Easy Run”)A base run is a relatively short to moderate-length run undertaken at a runner’s natural pace. While individual base runs are not meant to be challenging, they are meant to be done frequently, and in the aggregate they stimulate big improvements in aerobic capacity, endurance, and running economy. Example: 6 miles at natural pace

Manual For Success

VALLEY DISTANCE RUNNING-Fundamental Philosophy• Long RunGenerally, a long run is simply a base run that lasts long enough to leave a runner moderately to severely fatigued. The function of a long run is to increase raw endurance. The distance or duration required to achieve this effect depends, of course, on your current level of endurance. As a general rule, your longest run should be long enough to give you confidence that raw endurance will not limit you in races. Example: 15 miles at natural pace• Progression RunA progression run is a run that begins at a runner’s natural pace and ends with a faster segment at anywhere from marathon to 10K pace. These runs are generally intended to be moderately challenging—harder than base runs but easier than most threshold and interval runs. Example: 5 miles at natural pace + 1 mile at half-marathon pace• Fartlek RunA fartlek run is a base run sprinkled with short, fast intervals. You can think of a fartlek run as a gentle interval session. It’s a good way to begin the process of developing efficiency and fatigue resistance at faster speeds in the early phases of the training cycle, or to get a moderate dose of fast running later in the training cycle in addition to the larger doses provided by tempo/threshold and interval workouts. Example: 6 miles at natural pace with 6 x 30 seconds at 5K race pace scattered throughout

Manual For Success

VALLEY DISTANCE RUNNING-Fundamental Philosophy• Hill RepetitionsHill repetitions are repeated short segments of hard uphill running. They increase aerobic power, high-intensity fatigue resistance, pain tolerance, and run-specific strength. The ideal hill on which to run hill repetitions features a steady, moderate gradient (4-6 percent). Hill repetitions are typically done at the end of the base-building period as a relatively safe way to introduce harder high-intensity training into the program. Example: 2 miles of easy jogging (warmup) + 10 x 1 minute uphill at roughly 1500m race effort with 2.5-minute jogging recoveries + 2 miles easy jogging (cool down)

• Tempo RunA tempo run is a workout that features one or two sustained efforts somewhere in the range of lactate threshold intensity, which is the fastest pace that can be sustained for one hour in highly fit runners and the fastest pace that can be sustained for 20 minutes in less fit runners. Tempo/threshold runs serve to increase the speed you can sustain for a prolonged period of time and to increase the time you can sustain a relatively fast pace. Example: 1 mile of easy jogging (warmup) + 4 miles at lactate threshold pace + 1 mile of easy jogging (cool-down) There is a special type of tempo run that is known as a marathon-pace run. A prolonged run at marathon pace is a good workout to perform at a very challenging level in the final weeks of preparation for a marathon, after you’ve established adequate raw endurance with long runs and longer progression runs featuring smaller amounts of marathon-pace running. Example: 2 miles at natural pace + 13.1 miles at marathon pace

• IntervalsInterval workouts consist of repeated shorter segments of fast running separated by slow jogging “recoveries”. This format enables a runner to pack more fast running into a single workout than he or she could with a single prolonged fast effort to exhaustion.Interval workouts are typically subcategorized as short intervals and long intervals. Long intervals are 600-1200m segments run in the range of 5K race pace with easy jogging recoveries between them. They’re an excellent means of progressively developing efficiency and fatigue resistance at fast running speeds.Example: 1 mile of easy jogging (warmup) + 5 x 1 km at 5K race pace with 400m jogging recoveries + 1 mile of easy jogging (cooldown)Short intervals are 100-400m segments run at roughly 1,500m race pace or faster. They boost speed, running economy, fatigue resistance at fast speeds and pain tolerance. Distance runners typically use shorter, faster intervals earlier in the training cycle to increase their pure speed and then move to slightly longer, slower (but still very fast) speed intervals to add fatigue resistance to their speed.Example: 1 mile of easy jogging (warmup) + 10 x 300m at 800m race pace with 400m jogging recoveries + 1 mile of easy jogging (cool down)

Manual For Success

ShoesA good pair of running shoes is absolutely the most important thing your runner needs for gear. It'sgenerally best to go to a store that specializes in running in order to get the personalized attention yourson needs to get the right pair of shoes for him. Having the right running shoes is also key to injuryprevention. They don't have to be the most expensive pair of shoes in the store; they just have to fit andfeel right. There is no one “best” brand-every runner usually has a brand he swears by, but it is the bestbrand for him, not necessarily for your son.A good pair of shoes will last 350-500 miles. It's a good idea to note when new shoes are purchasedand track the mileage for each pair because worn out shoes can lead to injury. He should always payattention for excessive wear and tear but a good first check is when the shoes hit 350 miles. If they stillseem in good shape and are still comfortable, he can keep running in them but keep checkingperiodically after that. Get rid of them when they are uncomfortable, i.e., don't have much padding, orwhen they reach 500 miles ... or when he outgrows them! Keep in mind that at 50 miles a week, he willneed new shoes every ten weeks, at least.

Manual For Success

Bare necessities for distance running…..shoessocksshortsT-shirtwater bottle

Other things that will come in handy throughout the season are…..extra socksextra T-shirtlong- sleeved T-shirt for cooler weatherknit capsweat shirt and sweat pants lightgloves/wool mittenswind/rain resistant running jacket

Manual For Success

Achilles Tendonitis the Greek God of running injuries.Aerobic when your pen becomes airborne.Antioxidants those who rally against oxygen

Base trainingworking out on the grounds of a military base; you should do most of your steady aerobic running here before you do speed or hill workouts.

Bonk1, when one is lacking in fuel and feels weak is cause of this during a run. "You don't want to bonk during the race. Eat something!" 2. Where British citizens keep their money. 3. British term with the same meaning as "shag". (You may want to think twice before talking to a Brit. about your last bonk,)

Carbo load a garbage truck full of bread and 6" pasta.DNS did not start. Popular low key event: DNS. DNF. DNC. (Did not start. Did not finish. Did not care) 5K.

Doublecompleting two workouts in one day; doing a two mile warm up jog followed by a six mile tempo run doesn't count. 2. What you drink after you DNF.

Endorphins friendly little parasites that you usually feel in the middle of a good run. 34"'The endorphins are kicking in.Fartlek, speed work after a meal of refried beans.Glycogen stores stores where you can get a limited supply of fuel before you have to visit the fat stores.

"Gotta Love Those Hills!"For runners believing that "hill work" is "speed work" in disguise, this is the "War Hoop" that mentally convinces us that running up hills hurts less than running at top speed around a track. (Also see Dementia).

Hamstring the leash you hook to your pet pig's collar.

Heart rate monitoran annoying piece of equipment that constantly beeps, usually worn by someone who is hearing-impaired or etiquette-impaired and running the same pace as you in a race.

Illotiblal banda musical group made up of runners, popular with Beatniks in the U.S. and U.S.. The band disbanded due to bad knees from constant bending while playing the bongos.

Injuryworse than the bubonic plague; when In need of sympathy or a little attention, tell your running friends you have an injury (use words like "ripped ilio-tibular ligament'. "Lacerated plantar', and "torn metatarsal') then go out for a run. You will earn instant respect and admiration for running through your Injury.

MPD miles per day.

Negative split 1. Running the second half of one's race faster than the first half; common among elite runners. 2. A banana split without the whipped cream, bananas, nuts, or Ice cream.

NRF non-running friend, "nurf".Pace preferred salsa of runners worldwide, hence the term. "Pick up the Pace.' The heat is on.Pacer 1. a running friend who sets the pace In the latter part of a long race. 2. A runner who brings chips and salsa to the workout.PR a personal record, a best time at any given distance.Splits when one runner divorces another runner, he or she splits.Sprinting what you thought you were doing during the last .2 of the marathon and the clock read 2:59:59.

Stretching to be done only when you are first to cross the finish line tape - you are allowed to stretch your body as you break the tape, otherwise prohibited.

Taper to cut back one's weekly mileage, before a big race, from, say, 90 miles to 80 miles.Tempo Run running to the beat of your favorite song should be done at least once a week.

Wall as in "the wall". Something you lean against to stretch your calf muscles. Especially at the twenty-mile mark In a marathon, runners like to "hit the wall".

Manual For Success

How Teams And Runners Score In A Meet

"It's a numbers game." As they say, timing is everything...Baseball isn't the only game known for all its statistics. Every time your son runs in a race, his performance is recorded and ranked. Many meets are large invitational meets and often the results can be found later that same day on www.fitnesssports.com. The results are given out to the boys a day or two after the meet. The coach will discuss the results of these meets with the boys in a team meeting the next day. If you attend a meet, you can get your son's time by either using your own stopwatch or watching closely at the finish line to see what time is on the large finish clock when he crosses the line. Many meets will even post results near the finish line area.

Cross Country ScoringIn Cross Country the low score wins. Each runner gets as many points as the place they finish. The first place finisher gets one point, the second placer gets two points, etc. Each team's score is the sum of its first five finishers' places.Overall scores are determined by summing the top five individual finishing places on each team. In a Varsity race scoring system is seven runners, with the top five scoring. Points are awarded to the individual runners of eligible teams, equal to the position in which they cross the finish line (first place gets 1 point, second place gets 2 points, etc.). The points for these runners are summed, and the low score wins. Individual athletes, and athletes from incomplete teams are excluded from scoring. Ties are usually broken by the position of each team's sixth runner.The lowest possible score in a five-to-score match is 15 (1+2+3+4+5), achieved by a team's runners finishing in each of the top five positions. If there is a single opposing team then they would have a score of 40 (6+7+8+9+10), which can be considered a "sweep" for the winning team. In some competitions a team's sixth and seventh runner are scored in the overall field and are known as "pushers" or "displacers" as their place can count ahead of other runners. In the above match, if there are two non-scoring runners and they came 6th and 7th overall, the opponent's score would be 50 (8+9+10+11+12) in a dual meet (which no team in Iowa does anymore). The team score can get quite high if you are in a big invitational and your runners are not up towards the front of the race.

2010 IOWA STATE CHAMPIONSHIPS---------------------------------------------------------------------------- 1. 65 PRAIRIE, CEDAR RAPIDS ( 15:55 1:19:34)===================================================== 1 5 579 Matt Stocker 4A 12 15:36 2 6 578 Kyle Stocker 4A 12 15:40 3 16 576 Jordan Burns 4A 12 16:04 4 17 577 Justin Burns 4A 12 16:05 5 21 575 Jacob Aune 4A 11 16:09 6 ( 25) 580 Scott Titler 4A 12 16:13 7 ( 40) 581 Isaiah Vlasek 4A 9 16:35 2. 97 DOWLING CATHOLIC, WDM ( 16:05 1:20:25)===================================================== 1 4 526 Cole Decker 4A 11 15:34 2 13 531 Jason Thomas 4A 10 16:01 3 15 530 Lukas Steffensmeier 4A 10 16:03 4 22 528 Tanner McCarthy 4A 12 16:11 5 43 527 Patrick Kinley 4A 11 16:36 6 ( 49) 532 Brian Wahlig 4A 10 16:43 7 ( 71) 529 J.R. Snyder 4A 10 17:03 3. 118 CEDAR FALLS ( 16:14 1:21:07)===================================================== 1 14 518 Jaime Zarate 4A 10 16:03 2 23 517 Adam Streicher 4A 11 16:12 3 24 516 Jakob Stoner 4A 12 16:12 4 28 512 Matthew Adrian 4A 11 16:19 5 29 513 Andrew Halloran 4A 11 16:21 6 ( 42) 514 Mitch Hammer 4A 11 16:36 7 ( 45) 515 Tanner Reyhons 4A 12 16:37 4. 125 VALLEY, WEST DES MOINES ( 16:14 1:21:10)===================================================== 1 9 582 Ben Anderson 4A 10 15:52 2 12 588 Zac Wiemers 4A 12 15:59 3 33 583 Alex Coppess 4A 12 16:25 4 34 585 Jonathon Hutchinson 4A 11 16:25 5 37 586 James Opie 4A 12 16:29 6 ( 80) 587 Lee Scott 4A 10 17:13 7 ( 83) 584 Zach Fiepke 4A 12 17:15

7th Roosevelt - Heartland Classic Varsity Boys - 5KISU XC Course - Ames, IowaSep. 21, 2013

PLACE TEAM POINTS PLACES OF FINISHERS AVG. TIME SPREAD 1 Edina (Mn) 134 3 10 30 45 46 57 98 16:29.9 0:57.1 2 Johnston 168 11 13 39 47 58 63 114 16:37.7 0:54.8 3 C R Prairie 176 17 21 22 28 88 112 196 16:35.3 1:02.9 4 S F Lincoln (Sd) 181 2 5 25 69 80 85 132 16:33.0 1:23.2 5 Fremont (Ne) 198 6 34 36 52 70 93 116 16:43.6 1:04.2 6 Waukee 211 18 31 33 35 94 119 16:46.0 1:06.6 7 Cedar Falls 242 24 44 50 59 65 73 75 16:52.9 0:37.5 8 Dowling Catholic 262 9 16 48 86 103 159 200 16:49.5 1:20.3 9 Wichita North (Ks) 266 37 53 54 60 62 82 168 16:59.7 0:18.8 10 Monticello 286 14 38 55 72 107 129 136 16:56.4 1:15.5 11 S F Roosevelt (Sd) 296 12 26 42 83 133 146 179 16:56.4 1:37.6 12 Olathe North (Ks) 308 19 23 41 81 144 164 176 16:56.6 1:36.8 13 Linn-Mar 309 8 40 56 97 108 178 193 16:59.2 1:22.0 14 Raymore-Peculiar (Mo) 316 20 32 66 78 120 134 141 16:59.4 1:19.9 15 Shawnee Miss. Nw (Ks) 391 27 49 102 104 109 155 186 17:11.8 0:54.5 16 Valley 393 7 74 76 110 126 131 143 17:08.1 1:38.9 17 I C West 449 4 95 111 115 124 125 138 17:14.5 1:43.9 18 Ames 487 51 71 87 130 148 156 162 17:25.5 1:00.5 19 Blue Valley S W (Ks) 512 15 61 99 160 177 195 202 17:27.5 2:07.4 20 Shawnee Miss. N (Ks) 517 29 89 90 152 157 192 17:28.8 1:24.2 21 Pella 550 77 100 122 123 128 158 163 17:33.4 0:31.7 22 D M Roosevelt 590 43 79 113 170 185 187 191 17:40.8 1:42.1 23 Shawnee Miss. S (Ks) 638 84 96 127 142 189 203 205 17:47.9 1:18.2 24 Bettendorf 698 91 118 140 166 183 188 201 17:53.9 1:07.0 25 Indianola 721 105 117 154 165 180 199 207 17:56.5 0:56.8 26 Ankeny 738 68 145 147 172 206 209 215 18:04.6 2:03.9 27 Maize (Ks) 745 92 151 161 167 174 184 190 17:59.7 0:56.9 28 C R Washington 762 64 101 182 204 211 217 219 18:17.9 2:29.3 29 Millard North (Ne) 764 67 106 169 208 214 221 222 18:21.3 2:36.8 30 Gilbert 771 1 150 198 210 212 213 216 18:21.9 3:47.2 31 Ankeny Centennial 772 121 135 149 173 194 197 220 18:05.2 1:02.3 32 North Star (Ne) 781 137 139 153 171 181 18:05.0 0:36.1

Examples of team placing/points/times

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EXAMPLES OF WHAT WE HOPE YOU GET OUT OF BEING IN THE PROGRAM “ I went out for Valley Cross Country my sophomore year because a friend told me that it was fun and it was a good group of guys. I found this to be an understatement, and I still consider my decision to run cross country one of the best decisions of my life. What I found was the best group of guys in the entire high school. I was surrounded by individuals who were driven and who made good choices in their lives. It takes a unique group of individuals to be able to grow closer to each other doing an activity that is considered a punishment in other sports. Cross country also turned running into a hobby for me. As a college student, schoolwork can get stressful, but I always find relief in running. Running has become more than a competitive high school sport; it has developed into something that I will continue to do for as long as I am physically able.” Dillon Schloerb Class of 2011

“Valley cross country is a brotherhood unlike any other. I came to run, but stayed to compete and bond with my new found friends. It helped me remain focused through out high school. It taught me many life long lessons, one being hard work and passion will get you anywhere. looking back at the pictures taken of my xc years bring a smile and many motivating thoughts and stories. Cross country is a positive experience that will impact you as and athlete, a student, and even as a person.” Zac Wiemers Class of 2011

“The best part about Valley Cross Country for me was the 'optional' Saturday practices. It was all about going as far as I could so go and go home and brag about my new distance PR. It wasn't even hard though, we just went really slow and talked the whole time, and you don't even notice how long you've been running or how far. I got to know the people I was running with so well that they became my best friends in the world. Better friends then anyone I had met by the time I finished at Indian Hills, and most of them are still the best friends I know. I drive to visit them at college, and hang out with them whenever we are all back in town. I know I'm not the only one of my class who will say this, but joining the cross country team was the best choice I made in High School” Alex Coppess Class of 2011

“I was a member of the Valley Boys cross country team for three years. I transferred to Valley High School after my freshman year from a school in Minnesota. My transition would have been nowhere near as smooth without being a member of the cross country team. The team gave me my first friends at Valley, and it really helped that the coach tried to get to know me before the season even started. I just immediately felt welcome as a member of the team. Cross country was the best part of my high school experience. I made the best friends I've ever had. I learned a lot about myself. Above all of these things I had a gratuitous amount of fun. It's true that there is a lot of hard work required for the sport, but I still had a lot of fun while working hard. I think thats just the nature of the sport. The program has an awesome atmosphere. It is made up of a bunch of great guys, and it has coaches that truly care about every single runner. By being a part of this team provided me with some of my best memories, and it is something I can look back upon and smile about.” Zach Fiepke Class of 2011

“Looking back now, Valley Cross Country has left a huge impact on my life. Unfortunately I was only apart of it for two years, but I can honestly say they ended up being the most memorable years of a sport I’ve ever had. Long-distance running was a completely foreign concept to me; but I decided to step out of my comfort zone and try something differ-ent. I was not the best kid on the course, but I brought it upon myself to compete against everyone in order to become better. I believe Valley XC is special because of how knowledgeable Coach Tryg is about running and training, but also because the type of kids that will surround you. XC gave me a whole new perspective on running, but it has made me a better person. Both mentally and physically I know what I am capable of. I know how to be a healthy person and eve-ything that entails. Finally, I have joined in a brotherhood with all of the guys I ran with during my time at Valley. It’s very hard to explain but there is a level of comfort, accountability, and friendship that will grow during your time at Val-ley. You don’t have to be the best person out there, but I guarantee that you will look back fondly and remember all of the great times and life lessons learned while running.” Scott Oman Class of 2011

coach trygstad 2014 parent & athlete handbook. table of contents what is valley cross country ...

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