High School XC Manual

The only how-to book for the High School runner.

[High School XC Manual @XcSchool]

GOT ATHSMA?
30% of diagnosed asthma cases actually aren't asthma. They're VCD, AKA Vocal Cord Dysfunction. How can you tell the difference?
Asthma is raspy when exhaling.
VCD is a rider (whistle) when inhaling.
VCD feels like you're being choked, making you cough a lot.

[High School XC Manual @XcSchool]

Today is too hot
Run, I will not
But then come Fall
I get beat by them all

[High School XC Manual @XcSchool]

When @wunderground's website forecasts 5-10mph winds from the SSE, but the phone app forecasts 5-10mph winds from the North? Make's it hard to plan a long ride!

[High School XC Manual @XcSchool]

@ChieftainXC Summer miles make October smiles.

[High School XC Manual @XcSchool]

"Running is 90 mental, and the other half is physical."
-@therichdavis

[Albert Caruana🇲🇹 @CCExpress]

What is one thing a coach said that really has stuck with you even if your track years are far gone?

[High School XC Manual @XcSchool]

Running is hard at first.
It gets easier.
Then, one day, running just happens without thinking about it.

[High School XC Manual @XcSchool]

Just under a half-million students run XC each year in the United States. Thank you for making this sport great!

[High School XC Manual @XcSchool]

We all know that kid who doesn't run all summer, shows up to XC season out of shape, and misses out on the whole racing season just getting in shape.
Don't be that kid!
Start now!

[High School XC Manual @XcSchool]

Time to start thinking about the runner you want to be come XC season. Skipping runs and taking shortcuts won't get you there. Commit to excellence.

[High School XC Manual @XcSchool]

Do you slam an “Energy” drink before your race?

[High School XC Manual @XcSchool]

@SaltyRuns @CoachDistance Be grateful. Track doesn’t get a lot of this. Soccer, baseball, volleyball, etc… have it way worse.

[High School XC Manual @XcSchool]

@DamionBrooks5 @CoachDistance I know of a girl who was put in the JV100, the 200 the next week, then the 400, 800, 1600, and finally the 3200. She finished last in every event except the 3200, where she finished second to last. 10 years later she went on to qualify for the Olympic Marathon Trials.

[High School XC Manual @XcSchool]

Good is the enemy of great.
Never ever be content with good.

[High School XC Manual @XcSchool]

@DamionBrooks5 @SaltyRuns @CoachDistance @coachjayjohnson You're right. Easier to control constant pace. A race would be a poor measuring protocol.

[High School XC Manual @XcSchool]

@SaltyRuns @CoachDistance @coachjayjohnson More importantly, so what if you get a number. What will you do with it? How will it impact training? Be careful with metrics like Vo2Max, and vVO2, as they don't mean much.

[High School XC Manual @XcSchool]

@SaltyRuns @CoachDistance @coachjayjohnson Using a 3200M race to test either Vo2Max or vVo2 is a fools errand. You can't control weather, race pace for a vVo2, or Max protocols if testing max.

[High School XC Manual @XcSchool]

Athletes: Race distances both longer, and shorter than your typical race. Each will teach you something that you can use later, and make you a better runner.

[High School XC Manual @XcSchool]

Running is 90% mental, and the other half is physical.

[High School XC Manual @XcSchool]

Why do you love Running?