Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:What should we do if our XC coach is not a very good coach at all. I think a summer program is a good start, but when the regular year starts the coaching is not good at all. Mileage is very low on distance days but we're made to run them at fast speeds instead distance day speeds. Speed work is just short tempo runs. Everyone is stagnant or getting injured under this coach. We can't change teams, so do you work around it?

The original post was about female runners. Assuming we are still talking about female runners - the coach is smart to keep the mileage low.

I wonder if the girls getting injured are running more outside of the prescribed program.

Female runners really need to communicate with their coach. Running on the side, and not communicating with the coach can result in injuries.

No, this coach is really bad and not very knowledgeable. Does not have an impressive running background, in fact it is not that good at all. Really has no business being a XC coach. The runners are following workouts to the letter and results are abysmal. The coach is treating this job like a personal hobby and not doing right by the kids. Need to find another hobby and allow better coaching to rule the day. I would be curious what others think of their high school coach.

My child has a fabulous hs coach. That knows exactly what they’re doing. However, many in the team, not happy with their results, would tell a different story.

Which high school? Our school the entire team is frustrated. No one is happy with the direction of the program. It’s being driven into the ground from what was a successful program not long ago.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:What should we do if our XC coach is not a very good coach at all. I think a summer program is a good start, but when the regular year starts the coaching is not good at all. Mileage is very low on distance days but we're made to run them at fast speeds instead distance day speeds. Speed work is just short tempo runs. Everyone is stagnant or getting injured under this coach. We can't change teams, so do you work around it?

The original post was about female runners. Assuming we are still talking about female runners - the coach is smart to keep the mileage low.

I wonder if the girls getting injured are running more outside of the prescribed program.

Female runners really need to communicate with their coach. Running on the side, and not communicating with the coach can result in injuries.

No, this coach is really bad and not very knowledgeable. Does not have an impressive running background, in fact it is not that good at all. Really has no business being a XC coach. The runners are following workouts to the letter and results are abysmal. The coach is treating this job like a personal hobby and not doing right by the kids. Need to find another hobby and allow better coaching to rule the day. I would be curious what others think of their high school coach.

My child has a fabulous hs coach. That knows exactly what they’re doing. However, many in the team, not happy with their results, would tell a different story.

Anonymous wrote:

Anonymous wrote:What should we do if our XC coach is not a very good coach at all. I think a summer program is a good start, but when the regular year starts the coaching is not good at all. Mileage is very low on distance days but we're made to run them at fast speeds instead distance day speeds. Speed work is just short tempo runs. Everyone is stagnant or getting injured under this coach. We can't change teams, so do you work around it?

The original post was about female runners. Assuming we are still talking about female runners - the coach is smart to keep the mileage low.

I wonder if the girls getting injured are running more outside of the prescribed program.

Female runners really need to communicate with their coach. Running on the side, and not communicating with the coach can result in injuries.

No, this coach is really bad and not very knowledgeable. Does not have an impressive running background, in fact it is not that good at all. Really has no business being a XC coach. The runners are following workouts to the letter and results are abysmal. The coach is treating this job like a personal hobby and not doing right by the kids. Need to find another hobby and allow better coaching to rule the day. I would be curious what others think of their high school coach.

Anonymous wrote:

Anonymous wrote:What should we do if our XC coach is not a very good coach at all. I think a summer program is a good start, but when the regular year starts the coaching is not good at all. Mileage is very low on distance days but we're made to run them at fast speeds instead distance day speeds. Speed work is just short tempo runs. Everyone is stagnant or getting injured under this coach. We can't change teams, so do you work around it?

I only know a handful of HS coaches who are good- the rest are terrible. My HSer found a training program online and follows that instead of what the coach says. there are a lot of resources on Instagram too. The good thing about cross country is that you are running away from the school grounds so you can follow the workout you want.

This is really terrible advice. Please have your child communicate with their coach regarding additional training.

Anonymous wrote:What should we do if our XC coach is not a very good coach at all. I think a summer program is a good start, but when the regular year starts the coaching is not good at all. Mileage is very low on distance days but we're made to run them at fast speeds instead distance day speeds. Speed work is just short tempo runs. Everyone is stagnant or getting injured under this coach. We can't change teams, so do you work around it?

The original post was about female runners. Assuming we are still talking about female runners - the coach is smart to keep the mileage low.

I wonder if the girls getting injured are running more outside of the prescribed program.

Female runners really need to communicate with their coach. Running on the side, and not communicating with the coach can result in injuries.

Anonymous wrote:

Anonymous wrote:What should we do if our XC coach is not a very good coach at all. I think a summer program is a good start, but when the regular year starts the coaching is not good at all. Mileage is very low on distance days but we're made to run them at fast speeds instead distance day speeds. Speed work is just short tempo runs. Everyone is stagnant or getting injured under this coach. We can't change teams, so do you work around it?

I only know a handful of HS coaches who are good- the rest are terrible. My HSer found a training program online and follows that instead of what the coach says. there are a lot of resources on Instagram too. The good thing about cross country is that you are running away from the school grounds so you can follow the workout you want.

No, ours is more than terrible. Our mileage is super low and run at high speeds. And the speed work is literally 20 minute tempo runs twice a week. Times are way down from the previous coach and the entire team is demoralized. Without a new coach I’m not sure how to train.

Anonymous wrote:What should we do if our XC coach is not a very good coach at all. I think a summer program is a good start, but when the regular year starts the coaching is not good at all. Mileage is very low on distance days but we're made to run them at fast speeds instead distance day speeds. Speed work is just short tempo runs. Everyone is stagnant or getting injured under this coach. We can't change teams, so do you work around it?

I only know a handful of HS coaches who are good- the rest are terrible. My HSer found a training program online and follows that instead of what the coach says. there are a lot of resources on Instagram too. The good thing about cross country is that you are running away from the school grounds so you can follow the workout you want.

Anonymous wrote:Not sure OP ever said where she is, but in MOCO, Seven Locks Running Club is excellent and has a high school summer program.

Anything near Fairfax?

Not sure OP ever said where she is, but in MOCO, Seven Locks Running Club is excellent and has a high school summer program.

What should we do if our XC coach is not a very good coach at all. I think a summer program is a good start, but when the regular year starts the coaching is not good at all. Mileage is very low on distance days but we're made to run them at fast speeds instead distance day speeds. Speed work is just short tempo runs. Everyone is stagnant or getting injured under this coach. We can't change teams, so do you work around it?

https://www.vptrackclub.com/
Virginia Pride has good summer conditioning programs for XC and Track

Anonymous wrote:

Anonymous wrote:Look at the track and field information on your schools website.

This is the information from McLean high school for example. Includes running plans for summer.

https://mcleanathletics.org/teams/3520666/cross%20country/varsity

Wow, that's fast! We typically only have a couple of girls who can beat 19:30 in a 5k.

If you are looking at D1- you need to be under 18 minutes. There is a group of young girls in Fairfax county that have some amazing times for their age

Anonymous wrote:Look at the track and field information on your schools website.

This is the information from McLean high school for example. Includes running plans for summer.

https://mcleanathletics.org/teams/3520666/cross%20country/varsity

Wow, that's fast! We typically only have a couple of girls who can beat 19:30 in a 5k.

OP, I know what you are saying. Just a couple of things to keep in mind.

I'm assuming your daughter's XC team already has a summer training plan. Anything additional she does with an outside coach should be handled carefully a.) to guard against injury and b.) to not piss off her coach.

Some coaches are proud/territorial about their programs and don't like kids working with outside coaches. Assuming your kid's coach is OK with it, subtract those miles from miles run with the team. So, if she's doing a workout with a coach on Tuesday, she skips her team's practice on Tuesday.

Make sure she's doing some weight training and eating and sleeping really well.

Encourage her to jump in some summer 5ks to practice racing tactics.

If she has a teammate who is the next notch up in speed, she could ask them to work with her in practice.

Lots and lots of ways to improve! Good luck!

Boys always want to add protein powders or creatin, but make sure they are drinking enough water, not filling up on soda, eating their body weight in grams of protein, eating enough fiber, staying regular, and taking a multivitamin.

Also find good, healthy portable snacks they like for those long track meets.

Chocolate milk is actually very replenishing.