Cross-country training in the

beauty of Mammoth!

Guest contributor Gary Cohen's primer for coaches!

Editor's note: With dozens of high school cross-country teams trekking to high-altitude venues to complement their summertime preparation each year, guest writer Gary Cohen offered to conduct some interviews and research in recent weeks, picking the brains of coaches, athletes and locals alike in an effort to discern some useful tips for our teen-aged athletes. We hope you enjoy Gary's work below, and we hope you continue enjoying that beauty that is Mammoth!

Picture by George Velarde
Canyon High students revel in the beauty of Mammoth each summer!

By Gary Cohen, guest correspondent         

         MAMMOTH -- Like the swallows returning to San Juan Capistrano, many Southern California cross-country teams flock to Mammoth Lakes, California, between the end of July and the end of August for their summer training camps. These camps range from four to ten days. Teams that make the five-to-seven-hour drive to the Eastern Sierras bring between 5 and 65 athletes plus coaches, while some teams also have parents and alumni attend.

          Why do these urbanites venture to this town nestled in the pines where dirt trails and roads are more common than pavement? It might be the unspoiled wilderness vista with peaks that extend 1,000 feet above the tree line and a meadow overflowing with wildflowers while a creek meanders through. For the teen runner, it could be the expectation that training in the oxygen-scarce 8,000 foot altitude on soft trails while running up and down mountains will strengthen one’s base-building effort. Both responses are to a degree responsible for influencing teams to make this rustic setting their choice to develop their preseason muscles and lungs.

          These flyweight runners gravitate to this summertime running haven like a Led Zeppelin gravitates to earth. To understand the motivation of these young athletes, one needs only to observe these techno adolescents one minute after logging onto the Internet. Within 60 seconds, many will have initiated five or more digital conversations. A veteran of previous camps was asked, “What do you like most about being in Mammoth?” The reply was, “I like being with my friends 24/7". The teams run, eat, relax, and room together with up to a dozen students plus at least one coach or parent per condo. Having a good time with one’s peers is a powerful force that makes these camps popular with physically fit students.

          A look at the DyeStatCal Website reveals that at least 24 schools report having a pre-season Mammoth training camp. A group of experts were consulted on the topic of high- altitude preparation im Mammoth. This panel of knowledge consisted of two Mammoth running coaches, three active town residents, and a coach who for two decades has been taking high school teams to this hilly region.

          Todd Hensley, the Mammoth High School cross-country coach as well as a respected runner, triathlete, and cross-country ski competitor, has five suggestions for those teams planning an Eastern Sierra training trip:

          First, before going to Mammoth the harriers should have at least three training weeks logged so that their time in Mono County can be efficiently used to build upon their training foundation. Without some prior base-building exercise, the runners may become walkers because their legs and lungs will not be sufficiently conditioned to power through the energy-draining soft uphill trails. In addition, the high altitude contains less oxygen per breath and could force the ill-prepared runners into oxygen debt. By training before arriving at the team’s camp, the energetic participants will be in a position to build greater strength in their legs and lungs during their Mammoth training sessions.

          Second, emphasize the importance of employing distance runs rather than speed workouts. Most runs should be between a conversational pace when running on a flat surface to a slightly winded speed while conquering an uphill trail. The length and difficulty of a practice session will vary by individual based on each’s current fitness level. A person with minimal conditioning may choose two- to four-mile workouts and perform up to ten workouts in a week. On the other extreme, a well-prepared and strong runner that can handle the altitude might run sessions between five to ten miles each, twelve times in a week - including a speed workout and a thousand-foot altitude uphill run.

          Third, for the speed demons that wish to do interval work at altitude, Hensley advises keeping the fast segments between 30 and 60 seconds in duration. Well-conditioned athletes can benefit from flying through one short speed workout. By running intervals of less than one minute, the runner can practice faster leg turnover. At 8,000 feet, most athletes will find it hard to breathe when running hard for over 60 seconds. Intervals longer than one minute will cause leg turnover to slow as fatigue makes legs heavy and breathing difficult. Therefore, staying below the minute mark per interval will aid in maintaining quick leg turnover.

          Fourth, it is best to alternate hard days with easy days. To get the maximum physical benefits from training, athletes can run two or three hard workouts during a seven-day camp along with up to nine other easy runs. A hard session could be a speed session, a long uphill, a tempo run, or any other equivalent leg straining effort. By following a difficult practice with two days of easy runs, the muscles will recover and become stronger. The recovery days can be run on a relatively flat surface such as in the meadow that Mammoth creek winds through. Another popular jogging location is at Shady Rest Park. In addition, this location can also be used for interval training. In the parking lot, Mammoth resident Deena Drossin has run 7 one-mile repeats at 4:55 pace, with a three-minute recovery. Drossin ran a sub-15 minute 5k, (the women’s world record on a road course) and an American female record 2:21 for the marathon, also the eighth-fastest women’s clocking in history.

          Fifth, before teams leave home they should prepare an itinerary for every day of the camp. The schedule can list not only workout distances and location, but also dinner times, and non-running events. By having a plan developed before arriving in Mammoth, all participants will know what to expect. This can also help in estimating the cost per individual based on the team’s desired optional activities.

          Three other Mammoth residents – Heather Johnson, Marketing Manager at the Mammoth Lakes Visitor’s Bureau, and Footloose Sports’ Kevin Hepburn and Matt Finnegan – combined for another five running camp suggestions:

          First, stay hydrated! The cool dry air will suck the moisture out of people without them realizing they are becoming dehydrated. A rule of thumb would be to drink twice what would be normally consumed at sea level. It is a good practice to keep a full water bottle with you during the day and drink at least 16 ounces every two hours. Water, Gatorade, or a similar fluid replacement drink must be available to runners after each workout. Additionally, on loop courses – such as Convict Lake or at Shady Rest Park – making refreshments available after completing each loop will help to keep the athletes properly hydrated.

          Second, the weather in the Sierra region can change faster than the time required to run a mile. Before going on a run and every ten minutes during a run, look up to see if dark clouds are headed your way. Even if it is 80 degrees on the ground, it may be below freezing 3,000 feet above in the clouds. This summer, at least one team was hailed upon when dark, violent clouds moved in quickly and some athletes were a mile from the cars in a parking lot. As a precaution (especially after 4 P.M.), a light rain jacket can be tied around the waist. For those who believe jackets wrapped around the waist are not cool, then consider using a 13-gallon kitchen garbage bag with a hole cut at the top for your head to stick through and one hole on each side to serve as armlets. This bag can then be folded up and placed in a short’s pocket.

          Third, let someone know where you are going and when you expect to be back from a run. Many schools will workout as a team, through the most physically fit runners will run farther and longer than their teammates. When training on a course other than multiple loop courses, it is important that coaches are aware of the exact route athletes plan to follow. If the weather should turn to rain, cold, hail, or snow, then a group can be sent with extra clothes and a first aid kit to find and assist runners still strewn along the trails.

          Fourth, adequate and appropriate trail running shoes and clothes should be used for workouts on dirt. Using a newer, well built, comfortable shoe with an aggressive tread will prevent slipping and potentially twisting an ankle during a workout. Wearing a thick Thorlo type sock will protect the feet from the shoes as well as guard against blisters caused by dirt, small rocks, or wood chips being lodged between the sock and shoe. In trail running, blisters are common and should be taken care of as soon as possible to prevent them from getting worse. Wearing T-shirts or tank tops made from a CoolMax type synthetic is better than using cotton clothes. The synthetics will wick away moisture from the body, where as cotton will absorb the moisture. As the workout progresses, the cotton will get wet, heavy, and not offer much insulation. On the other hand, the synthetics will stay dry, light, and offer some insulation from cooler temperatures.

          Fifth, have good maps available for familiarizing with the trails and areas that will be used. Complimentary maps for popular trails are often available in town. By carrying a map, the runners will have a good idea where they are during the workout. There are unmarked trails and old dirt roads that are not shown on maps. It is therefore best to stay only on the paths that are marked with signs and are also on maps.

          Two additional coaches recommend high school runners think not only of increasing their athletic performance, but also enjoy participating in non-running activities with team members. Andrew Kastor is coach of Mammoth’s Snowcreek Striders and talks from experience of having been a fast high school and college runner, and now is a Sports Therapist for the USA Long Distance (5k through marathon) National Team. His recommendations are for runners to enjoy training, enjoy being with their teammates, and generally have a good time. In addition to training with athletes of comparable ability, there are many non-running activities team members can participate in to build team unity while having fun.

         Dave Delong, the Cross-Country and Track and Field Head Coach at Canyon High in Canyon Country, agrees with Coach Kastor and has been incorporating a variety of activities into the summer training schedule, with many of the special morale boosters occurring while in Mammoth. These events can be split into three categories: Condo activities such as playing ping-pong, billiards, foosball, video games, card games, and watching videos; physical or thinking contests which might include a push ups competition, an orienteering game with riddles as clues, or a relay race with teams of equal ability; and gastronomy events including a visit to an ice-cream parlor, or a pizza night.

          Even more important than the hard physical work performed during training sessions is the mindset these young runners develop during these tasks. Having completed so many difficult miles provides the athletes with proof that they overcame strenuous challenges. When these runners line up on the starting line this fall, they will feel confident that they have prepared properly in the prior months. As they continue training and begin racing, their new paradigm is, “I can push myself harder in workouts and races because of what I accomplished in Mammoth.”

          Below is a list of the top 6 things not to do at a Mammoth training camp, listed in reverse order:

          6. Do not get less than six hours of sleep a day. Many campers will be tempted to stay up late, talking and playing card games with their friends. However, to benefit physically from the training, athletes need to sleep eight to ten hours a day, including a nap to recover and build stronger muscles.

          5. Do not try to run a sub five-minute mile, even though it can be done by world-class athletes who have trained at altitude for years, most runners will be out of breath before the half mile mark.

          4. Do not try to eat four slices of a Giovanni’s mammoth-sized pizza. Their pizza is outstanding, with a choice of three crusts, three pizza sauces and 24 toppings. The mammoth size is noticeably bigger than a large and though it makes a delicious meal, two or even three slices are more than anyone should eat at one sitting. Have the leftovers boxed for the next day.

          3. Do not play three hours of ping-pong or foosball straight without any rest. By standing up this long, the legs and body will become fatigued. This will make it harder to do two runs that day. Though playing these games is fun, one should rest at least every 30 to 60 minutes so that their workouts will not suffer.

          2. Do not eat two pounds of Oreo’s or any other cookies in one day. Some sweet-toothed teens have been known to consume copious quantities of sugary treats. Devouring massive snacks with a high sugar content could cause side effects and a blood sugar imbalance that may effect workout performance and even general health.

          1. Do not eat one pint of Ben and Jerry’s ice cream every day of the training camp. To refuel the body, an athlete needs a balance of protein, carbohydrates, and fats. By eating many ice cream calories a day, the runner may not have an appetite for more grams of protein and, thus, risks being unable to recover and rebuild muscles before the next workout.

For teams that wish to learn more about Mammoth in the summertime, contact the Mammoth Lakes Visitor’s Bureau at 888-Go-Mammoth or visit their website at http://www.visitmammoth.com. Mammoth-ize your summer training camp to become a lean, mean running machine.