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Hill Workout Video - http://bit.ly/t4rHL
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You can use this Hill Running Workout to get in shape for any race, but it is very helpful for Cross Country Runners.

There are two ways to do a hill workout. The first way is to pick a route that has a lot of hills in it and then do a distance run on this route.

The second way, which I think is a better workout is to pick one hill that has a steady and gradual incline and then run this hill repeatedly.

There are three things you should be aware of as you run these hills.
1. Run the hills with a short and quick stride. You don't want to overstride and slow down your own momentum.
2. Don't lean into the hill too much. You can have a slight lean, but keep your head and chest upright.
3. Crest the hill. When you reach the top, make sure to push it and finish off the hill at a fast pace. This will really get you ready to destroy in a race with a lot of hills.

Happy Trails - Coach Tief

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Here is the chart for Calories Burned Running
Remember that this is just a guideline, and these numbers can vary depending on the conditions you are running in and by how fast you are running.

100 pounds - 1 mile - 65 calories burnt
150 pounds - 1 mile - 100 calories burnt
200 pounds - 1 mile - 130 calories burnt
250 pounds - 1 mile - 165 calories burnt

Maybe you come from a country that isn't totally messed up as far as their measurements are concerned. Here is the same chart using kilograms and kilometers.

50 kilograms - 1 kilometer - 45 calories burnt
75 kilograms - 1 kilometer - 70 calories burnt
100 kilograms - 1 kilometer - 90 calories burnt
125 kilograms - 1 kilometer - 115 calories burnt
Broom Video - http://youtu.be/FGXDKrUoVrw

I hope this video and chart helps!

Happy Trails - Coach Tief

5K Race Strategy Article - http://bit.ly/t4r5kR
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Here's the quick list of tips for this video on 5K Race Strategy

1. Know what your goal time is and then know what pace you have to run to reach your goal.
2. Run your race. You need to run to your strengths instead of letting someone else dictate the pace.
3. Relax to run fast. You need to relax your upper body and run smooth.
4. Push it at the halfway point. You need to really make a good effort in the middle of the race and get yourself moving instead of slowing down the second half.
5. Start your kick early if you want a faster time.

Happy Trails - Coach Tief

Run Relaxed and Fast Article - http://bit.ly/t4rRx
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Here's a list of the different tips to help you run relaxed while you're still trying to go fast. The concept is pretty simple. You are trying to use the least amount of energy possible and still run fast.

1. Don't clench your fists. Keep your hands and arms relaxed
2. Keep your shoulders down. You don't want to get all tight in the shoulders and neck and impede your arm swing.
3. Relax your face. Use the no expression "fish face" while you run.
4. Stay positive when the running gets tough.
5. Be mentally ready for the harder parts of a run or race.

Happy Trails - Coach Tief

Detailed Written Review - http://www.tips4running.com/garmin-forerunner-review.html
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My Garmin Forerunner Review is only about my Garmin 410 model with the heart strap. This is the first Garmin I have ever purchased, so I went into buying this with no previous knowledge on how a GPS watch works, and how effective they would be in helping me with my training.

The bottom line is, I love my Garmin! This Garmin GPS Watch is amazing. The ultimate compliment that a runner can pay any gear they purchase is it keeps them motivated to keep on running.

Here are some of the quirks of the Garmin Forerunner that I purchases. The hardest thing to get used to is the ring around the watch called the "Bezel" This is a touch sensitive part of the watch. When you tap the watch once, it will switch to a different display. If you hold your finger down on one of the four options, it will switch to that mode. For instance, if you hold your finger on menu, the main menu will pop up after a second of holding your finger on this place.

The hardest thing to get used to was the scrolling on this watch. You have to run your finger around in a circle on the bezel to change different options. For instance in the video I change some of the requirements for an interval workout. To change the repetitions from 30 back down to 10, I had to spin my finger around on the watch until the number went down to 10. If you spin in the opposite direction, the number will go up.

It took some getting used to, but once again, this was my first and is my only GPS Garmin Watch. I'm not the most technological savvy person in the world, and I figured it out relatively easily. That means you probably could too. If you are thinking about buying a Garmin Forerunner, just do it. I love my Garmin 410. It rules!

http://www.tips4running.com/Cross-Country-Running-Tips.html
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Cross Country Running Tips from Tips4Running.com

Here are seven great tips to help you have a great Cross Country season in either High School or Middle School. These tips are pretty basic, but I guess they could help even some collegiate athletes.

Anyways, the first tip is to train in the preseason. Make sure you are running in the summer months so you come into the cross country season in good shape. It will make for a much more enjoyable and successful season.

Next up, you need to eat healthy and get your sleep. You can be in great shape, but if you don't eat right, its like putting sand into the gas tank of a high performance machine. Stay away from highly processed foods and go for the good stuff like whole grains, vegetables and fruits. Sleep is also very important because that is when your body recovers from all the running that you are doing. You have to rest and recover so your ready for the school day and for the training and racing.

Don't forget to set great goals. Pick a goal time that you want to accomplish for each race, and set goals for your training every week. If you don't have a goal, maybe you should talk to your coach and see what he/she thinks you could achieve.

Cross Country running involves a lot of running on the hills. Go smooth and steady up hills but make sure to pick up the pace at the top of them. Go fast but in control on the downhills.

Running with your teammates in the preseason is a great way to ensure success. Also, pack it up and help each other train and race.

Pacing is vital to cross country running. Make sure you figure out what pace you should be running at. Don't go out too fast in a race, and really try to push the pace later in the race.

Being mentally tough is my next cross country running tip. You have to stay positive and tell yourself that you can do it. Running is tough, so you have to be equally mentally tough to stick with it and finish strong in workouts and races.

The last tip is to have fun. Cross country is very rewarding if you work hard and work together with teammates to get better each week. You'll feel great and get fit running cross country.

http://www.tips4running.com/Race-Strategy.html
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Here are five great tips for an effective Cross Country Race Strategy.

1. The first thing you need to do is start the race under control. Don't sprint out too fast right away and waste all that valuable energy. I always tell the runners I coach that they hand out the medals at the finish line, not at the first turn. You need to run relaxed and fast at the start, not fast and furious.

2. Know your pace and stick too it in the race. Let's say your goal time for the 5k is six minute mile pace or around a total time of 18:40. Don't run the first mile in 5:10! You will burn out and end up crawling in the rest of the race. Try and run that first mile under control at around 5:45 at the fastest and then make sure you try and assert yourself later on in the race. When I look at the mile splits of the best runners, there usually is only a 10 to 15 second difference at the maximum from there first, second, and third mile splits. If you are out in 5:50, you need to be at least at 6:05 or under for the second mile. Don't relax on the pace or else your last part of the race will be too slow.

3. Use the hills to your advantage. Don't sprint up hills. You waste too much energy and you don't get much bang for your buck. Instead, stay steady on the up hill, but once you reach the top while everyone who ran too fast up the hill is sucking wind, pick up the pace again and start passing people. It is a great strategy and works if you are mentally tough. Downhills you should run fast and in control, but at the end of the hill, when it flattens out, you need to try and hold onto that quicker pace for as long as you can. The momentum of the downhill will make it easier to hold onto this pace and you can pass people easily without spending a lot of precious energy.

4. Know the course. If you are the leader this helps you from getting lost. If you are simply following the other runners in front of you, be aware of sharp turns or other obstacles. Run curves smart by trying to keep as much momentum as you can kind of like a race car driver would take sharp turns. Start on the outside and cut in towards the flag and then round the corner smoothly and quickly.

5. Be physically and mentally tough. You will have to remind yourself often during a race that you can do it. Running isn't easy, so be prepared to deal with some fatigue. Tell yourself later in the race. It's okay that I am tired. So is everyone else. Just stick with it and focus on running fast and smooth. Push yourself all the way to the finish line.

Happy Trails - Coach Tief

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Here are the one mile track tips in case you didn't see the video above!

Get into shape before the Track Season.

1. Don't go out to fast. You want to start fast, but stay relaxed.
2. Make a move in the middle. I tried to always run the middle 400 meters fast. This was from 600 meters to 1000 meters I would try to get into good position for the finish.
3. Run big. Don't let people cut you off.
4. Set a goal time for each race. Know what time to shoot for at the 1/2 mile so you have a chance at that time toward the finish.
5. Race! This sounds silly, but it's a great tip. You have to run like a little kid and try to race someone to the finish. Get after it and kick it home.

Share your tips below!

Happy Trails - Coach Tief