USC harriers get jump on season training in Colorado
From left are Danielle Eshelman, Coach Doug Petrick, Claire Hoffman and Sophia Shi.
Tommy O’Brien and Alex Shaw.
The Upper St. Clair cross country team added a new twist to the expression regarding attitude determining your altitude as members of the squad traveled to Colorado recently to train at one of the running camps offered on the university campus.
Head coach Doug Petrick and several runners, Claire Hoffman, Sophia Shi, Tommy O’Brien and Alex Shaw, spent the week, July 23-27, training at altitude in Boulder.
“We were all excited to improve as students of the sport, learn from respected resources, run on amazing trails and connect with others nationwide,” Petrick said. “Stepping outside of your comfort zone every now and then is a perfect way to grow.”
Jay Johnson directs the camp. He competed on the 1998 cross country team chronicled in Chris Lear’s book “Running with the Buffaloes” and has coached collegiate, professional and adult runners for more than 15 years since competing at the University of Colorado.
In addition to instruction from Johnson and his staff of counselors, runners learn by doing intelligent training, participate in engaging lectures and connect with other high school athletes.
For three years, Petrick has taken USC runners to Colorado. But the experience is not just a benefit to his chargers. It also revitalizes Petrick.
“As a coach, it’s invigorating to become immersed in running at the Mecca for endurance athletes,” said Petrick, who participated in the training and lectures and was able to converse with Johnson. “I think it’s important as a coach to have a platform to bounce ideas off of other people, reflect on the principles you value in training, and grow during the process. Camp was the ideal situation for that to happen. It’s a great way to recharge your batteries as a coach or as an athlete.”
While plenty of time was allotted for running, a portion of the program stressed the importance of strength and mobility work. These learn-by-doing sessions demonstrated exercises using body resistance, mini bands and lacrosse balls.
“Runners of course have to run, but there are items that should be included to keep athletes powerful, flexible and strong throughout the season,” Petrick said.
While USC uses lunges, leg swings, hurdle mobility work and general strength efforts, the Panthers will adopt light, external loadings this season. Medicine ball work, learned at camp, will be the choice to move from body resistance to light external loads, says Petrick.
“The progression is specific to each athlete as training age, chronological age, durability and other factors must be considered,” he said.
Petrick also anticipates including an aerobic threshold run to this season’s training. The Panthers will continue to build their aerobic metabolism through a weekly long run with a special focus on the intensity of the pace and length specific to each athlete.
“From camp, we learned about the benefits of the “running by feel” method and performing an aerobic threshold workout will help move our athletes towards their genetic potential,” Petrick said.
He noted that typically the length of the run is about 1.5 miles longer than race distance. For high school athletes, that would be about 4.5 miles total.
“It’s going to be a new and challenging piece, but the next logical step for those athletes ready for the challenge,” Petrick said of the new training method. ” It will keep the athletes mentally engaged, aerobically fit and improve their sense of pace.”
At camp, the Panthers kept a moderate pace. On the last day of camp, everybody had the opportunity to execute a long run and most in the USC contingent did between seven and 10.5 miles that morning. They also learned first hand from Johnson during his “The List from High School Distance Runners” and focused on the details of a long run for high school athletes.
“The camp validated some of the training principles we emphasize,” Petrick said. “It also reminded us of new components we will incorporate to push the envelope and keep things interesting and fun for the athletes,” he added. “There’s a lot to be amped about as we are looking to improve upon last year.”
During the WPIAL championships, the USC girls finished fifth in Class AAA team standings while the boys took ninth. Hoffman and O’Brien placed 11th and 13th respectively and qualified for the PIAA championships. Shi ran well at districts and Steph Grunwald provides leadership for the Lady Panthers.
“This year we will be looking to have more of our girls progress at WPIALs and earn the next piece of the puzzle,” Petrick said. “With our strong leadership, that sets the bar high and sets a strong standard in a positive and constructive way.”
Based on his showings during the spring track season, Shaw is expected to make a major contribution. Ethan Mann and Kasey Turner also add strength to the boys’ cast.
“We know that this whole camp experience has benefited us. The USC campers are mentally invested by having a deeper understanding of the why’s of the training program. When you understand the stimulus you are trying to achieve in training from a physiological point of view, it’s easier to dial into that stimulus,” he said.
“From a culture standpoint, their involvement in camp helps improve their perspective to look outside of themselves and focus on big goals. This will help permeate through the team, and in turn, feed the culture.”