about The Program

Our goal is to develop the University of La Verne Cross Country team into a competitive distance program. I see a NCAA Division III Championship team in the future of ULV Cross Country.

How to turn that Vision into reality:

The training style is adapted from New Zealand's Arthur Lydiard system to fit the US Collegiate season.

     Phases include:
          * Aerobic Conditioning (Summer months)
          * Pre-Cross Country Phase (Pre-Season time trials and Invitationals)
          * Cross Country Phase (Invitationals, SCIAC Multi-Duals)
          * Championship Phase (SCIAC, West Region and NCAA Champs)

Mission Statement:

To deliver individualized training and a competitive racing experience for the La Verne Cross Country student-athlete.

Teamwork:

Each student-athlete brings their own experiences and history to the team. With those experiences come strengths and weaknesses. Through the guidance of the coach and the structure of the team, each individual's weaknesses can be developed into a new strength, and an existing strength can become capitalized to a personal quality. Additionally, individuals will work together as one unit working to achieve common goals.

Training:

We train in the one of the top locations in the United States, and most trails are within warm-up distance from the track. Marshall Canyon (considered the Magnolia Road of Southern California) is in the foothills of La Verne and we run our long runs and hill repeats along the canyon's trails. The trail-head is less than 2 miles from campus! Bonelli Park and the lake is 1.5 miles south of campus and we run medium distance runs, tempo/ threshold runs, and mile repeats on the trails and lake's beaches. The La Verne track facility boasts an excellent grass infield as well as a steeplechase water pit. The grass is great for barefoot running, strides, and drills. The Steeplechase water jump pit allows for practice of the event anytime, year-round.

Training Principles:

Teamwork:

Individuals working together as one unit with the same goals: to better each other and the team.

Each person can benefit from each other: there is a domino effect in training where the slowest runner can push the fastest runner.

A cross country team is only as good as their number five, as great as their number seven, but powerful as ONE.

Correct Mechanics:

Run with good mechanis - many injuries are due to poor posture.

Sit tall when sitting, stand tall when standing so that you can run tall when running.

Allow your body to function the way it was design to function

Moderation and Patience:

Time is in your favor: The body will adapt to just about anything...if you give it enough time, and you have to be patient!

Make gradual changes in the proper phases

Most change requires 3-6 weeks to be measurable

Recognize 2-3 week delayed benefit rule (what you do today will benefit you in 2-3 weeks)

Progression:

Move from easier to more difficult

Start with general stimuli and move toward more specific stimuli

Do not skip any phase- the next training unit is based upon your progress in the previous phase

Flexibility:

Be ready to adapt to conditions of terrain, weather, level of competition, injuries, etc.

A given training effect can be achieved many ways

Specificity:

The phases of training target specific energy and mechanical systems, specific to the race distances and conditions

Recognize and evaluate the specific demands of the race and train those components

Do not practice running slow...you might get good at it!

Callousing Effect:

At some point, race conditions must be experienced in practice

This is the most specific kind of training and comes in the last 4-6 weeks, to get the body adjusted and ready for the "big meets"

Find the race in EVERY workout and win it: If it's a physical discomfort in a tempo run, push through it; if it's a mental barrier in a recovery run, get over it. Practice mental toughness and confidence every time you run

Conditions:

The weather at La Verne is conducive for training, and we beat the heat by practicing in the morning. The winters are mild, but cool enough to toughen you up, and the summers are hot enough to prepare you for warm Cross Country races.

Travel:

Racing

We typically attend between 7-8 races each season, including the NCAA Championships if the team or an individual qualifies. Most races are in Southern California, however we travel at least one race each year. Traveling typically involves the NCAA West Region Championships, and possibly other out-of-state races.

Training

Rarely do we travel to train (because we don't have to!) When the option is open, we might run in nearby Chino Hills State Park, or Malibu Creek State Park for a change of scenery. However, many teams in Southern California drive for miles for the opportunity to run in La Verne. We walk out the front door!

Traditions:

Mini-camp

At the beginning of each season, we have 4-5 days before school starts where the focus is building team chemistry, analyzing current fitness and creating a positive team foundation for the season. Running involves a 2 mile time trail, a long run, watching a collegiate race (CSU Fullerton Invitational) and learning from it, as well as recovery runs and other workouts. Trips to the beach, scavenger hunts, and other games are also played to develop team chemistry.

Turkey Trot

We host a handicapped race that the team runs at the end of the season, combining Thanksgiving and a season-concluding time trial on the same 2 mile time trail loop at the beginning of the season. Times are based upon Conference and West Region Championship performances. The winner wins a turkey, 2nd place wins turkey gravy, and 3rd place wins turkey lunch meat.

Awards

The awards are broken down into two categories; the fun and the serious. The fun awards are made up by teammates and may change from year to year. The Season Awards are voted on by the team, except for the Coaches Award. Categories include:

Brian Sell Award from Highest Improvement

Most Valuable Runner

Bryan Clay Award for Top Male and Female Runners

Roger Bannister Award for Toughest Male Competitor

Shalane Flanagan Award for Toughest Female Competitor

Most Inspirational Runner

Most Encouraging Teammate

Steve Prefontaine Award

4 M's and Expectations:

4 M's:

1. Be at all Meals

2. Be at all Meetings

3. Display Modesty

4. No Monkeying Around

Top 10 Expectations:

1. Follow the 4 M's listed above.

2. Excel in the classroom.

3. Compete in Track & Field.

4. Work together as a team with a good attitude.

5. Develop team goals and individual goals.

6. Obedience and adherence to the guidelines and each workout's objectives.

7. Race; don't just run blindly...be competitive!

8. No multi-sport participation.

9. Become a student of the sport.

10. Have fun!

Running Beyond Your La Verne Experience:

It is my hope that your running career will continue past the seasons spent here at University of La Verne. Each student-athlete is encouraged to continue training and racing, realizing that competition in such settings like the Olympic Trials are possible! In the same way, alumni are encouraged to attend practices, races and other team functions. Once a member of the La Verne Cross Country family, you are always a member!

The Next Step:

If you are interested in becoming a Cross Country Runner at the University of La Verne, please contact me!

Coach Michael Atwood
Head Men's and Women's Cross Country Coach
(909) 593-3511 extension 4667
matwood@ulv.edu