Frequently Asked Questions
How long are your workouts?
Every Runner is different. Amount of milage is determined by your ability. We warm up with an easy mile and stretch every day to create time to talk and to prevent injury over the long term. Then we begin the workout which lasts for about an hour, including water breaks and rest intervals. Practices run from 1-2 hours, five to six days a week.

Are there try-outs?
No, we have a program designed to allow everyone to train and compete. Among the 54 runners on the 2007 team, for instance, we fielded state medalists and 9th graders who have never run before. Our program believes that everyone can grow into a good runner and learn a lot from the dedication it takes to run cross-country.

Is summer running necessary?
For competitive runners, summer mileage offers a huge advantage, so we encourage all runners to participate in our Summer Training Program. Over the years, coaches have noticed that athletes who train over the summer get sick less, injured less, and become faster and faster. Over the summer, athletes emphasize long, steady runs, not speed.

How do workouts vary?
In a typical week, no two workouts are alike. We agree with the current wisdom among running coaches that one long run (about 60 minutes or 25% of weekly milage), one tempo run (of 90 percent effort), and one speed run (such as 10 x 500 on our practice fields, or, better, a race) does the trick. Usually, we add to that one recovery run of 30 easy minutes and another recovery day of yoga. This way, we keep things fresh during a season.

How do cross country runners manage all of their obligations?
Over the years, I've found that the discipline and release of running actually complements the serious academic and extracurricular program at Vista Ridge. Our team earns some of their best grades in the fall during the season. Jesssica Guest, for example, has time to act in the theatre department, participate in science fairs, be a missionary, and enjoy time with her friends. The fall is busy, but it’s also rewarding to work running into your schedule and bond with a team.

Do runners need special equipment?
We encourage athletes to start the season with a new pair of shoes and, if you are serious, a pair of racing spikes or flats. The team supplies uniforms, warm up jackets and pants, and water bottles.

Call Coach Hilsenteger @ 512-963-9897 for more information.