Daniel
Tulloch is about to go into Natural Terrain running as he enters the
USATF Cross Country Series. He will change from running shoes to spikes.
Do you remember this conversation with a member of one of York’s Cross
Country Clubs when Daniel ran the Sasquatch Preservation Trail Run?
This Cross Country racer was asking if Daniel preferred the road or the country side?
What
was she talking about when the lady asked does Daniel like to run on
the road or through the woods? We are going to discuss the difference
between street vs. natural terrain or woods courses.
Cross country running is a sport
in which teams and individuals run a race on open-air courses over
natural terrain. The course, typically 4–12 kilometers (2.5–7.5 mi)
long, may include surfaces of grass and earth, pass through woodlands and open country, and include hills, flat ground and sometimes gravel road. It is both an individual and a team sport,
runners are judged on individual times and a points scoring method for
teams. Both men and women of all ages compete in cross country, which
usually takes place during autumn and winter, and can include weather conditions of rain, sleet, snow or hail, and a wide range of temperatures.
Cross country courses generally are laid out on an open or woodland area. The IAAF
recommends that courses be grass-covered, and have rolling terrain with
frequent but smooth turns. Courses consist of one or more loops, with a
long straight at the start and another leading to the finish line.
Because
of variations in conditions, international standardization of cross
country courses is impossible, and not necessarily desirable. Part of
cross country running's appeal is the natural and distinct
characteristics of each venue's terrain and weather. Terrain can vary
from open fields to forest hills and even across rivers.
According
to the IAAF, an ideal cross country course has a loop of 1,750 to 2,000
meters (1,910 to 2,200 yards) lay out on an open or wooded land. It
should be covered by grass, as much as possible, and include rolling
hills "with smooth curves and short straights". While it is perfectly
acceptable for local conditions to make dirt or snow the primary
surface, courses should minimize running on roads or other macadamized
paths. Parks and golf courses often provide good locations. While a
course may include natural or artificial obstacles, cross country
courses support continuous running, and generally do not require
climbing over high barriers, through deep ditches, or fighting through
underbrush.
A
course at least 5 meters (5.5 yards) wide allows competitors to pass
during the race. Clear markings keep competitors from making wrong
turns, and spectators from interfering with the competition. Markings
may include tape or ribbon on both sides of the course, chalk or paint
on the ground, or cones. Some courses use colored flags to indicate
directions: red flags for left turns, yellow flags for right turns and
blue flags for continuing straight ahead. Courses also commonly include
distance markings, usually at each kilometer or each mile.
The
course should have 400 to 1,200 m (440 to 1,300 yards) of straight
terrain before the first turn, to reduce contact and congestion at the
start. However, many courses at smaller competitions have their first
turn after a much shorter distance.
Courses
for international competitions consist of a loop between 1750 and 2000
meters. Athletes complete three to six loops, depending on the race.
Senior men compete on a 12-kilometre course. Senior women and junior men
compete on an 8-kilometre course. Junior women compete on a 6-kilometre
course.
In
the United States, college men typically compete on 8 km (5.0 mi) or
10 km (6.2 mi) courses, while college women race for 5 km (3.1 mi) or
6 km (3.7 mi). High school courses may be as short as
2.5 km (1.6 mi), but the most common distance is 5 kilometers (3.1 mi)
(although a few states, such as California and Louisiana, race 3 miles
(4.8 km)).
All runners start at the same time, from a starting arc
(or line) marked with lanes or boxes for each team or individual. An
official, 50 meters or more in front of the starting line, fires a
pistol to indicate the start. If runners collide and fall within the
first 100 meters, officials can call the runners back and restart the
race. Crossing the line or starting before the starting pistol is fired
most often results in disqualification of the runner.
The
course ends at a finish line located at the beginning of a funnel or
chute (a long walkway marked with flags) that keeps athletes single-file
in order of finish and facilitates accurate scoring.
Depending
on the timing and scoring system, finish officials may collect a small
slip from each runner's bib, to keep track of finishing positions. An
alternative method (common in the UK) is to have four officials in two
pairs. In the first pair, one official reads out numbers of finishers
and the other records them. In the second pair, one official reads out
times for the other to record. At the end of the race the two lists are
joined along with information from the entry information. The major
disadvantage of this system is that distractions can easily upset the
results, particularly when large numbers of runners finish close
together.
Chip timing
has grown in popularity to increase accuracy and decrease the number of
officials required at the finish line. Each runner attaches a transponder with RFID
to his or her shoe. When the runner crosses the finish line an
electronic pad records the chip number and matches the runner to a
database. Chip timing allows officials to use checkpoint mats throughout
the race to calculate split times, and to ensure runners cover the
entire course. This is by far the most accurate method, although it is
the most expensive.
Picture of Damine Stephanie David and Daniel Tulloch
Strategy
Because of
differences between courses in running surface, frequency and tightness
of turns, and amount of up and downhill, cross country strategy does not necessarily simplify to running a steady pace from start to finish. Coaches
and cross country runners debate the relative merits of fast starts to
get clear of the field, versus steady pacing to maximize physiological
efficiency. I
favor training to fun full speed for the duration of the course.
Stephanie Tulloch, Daniel’s mother believes in starting slow and making
up the time and distance at the end of the race.
Some
teams emphasize running in a group in order to provide encouragement to
others on the team, while others hold that every individual should run
his or her own race. In addition, whether you run ahead 'of the pack' or
behind it and pull ahead in the end is important, but can vary
according to the runner's individual skill, endurance, and the length of
the race. Most important, however, is the training beforehand.
United States
USA Track & Field hosts four annual national cross country championships. The USA Cross Country Championships,
first held in 1890, include six races: master’s women (8 km), master’s
men (8 km), junior women (6 km), junior men (8 km), open women (8 km)
and open men (12 km). In addition to crowning national champions, the
championships serve as the trials race to select the Team USA squad for
the IAAF World Cross Country Championships. The USA Masters 5 km Cross
Country Championships, first held in 2002, include a men's race and a
women's race. The USATF National Club Cross Country Championships, first
held in 1998, feature the top clubs from across the United States as
they vie for honors and bragging rights as the nation's top cross
country team. The USATF National Junior Olympic Cross Country
Championships, first held in 2001, has races for boys and girls in five
different two-year age divisions.
Most American
universities and colleges field men's and women are cross country teams
as part of their athletic program. Over 900 men's cross country teams
and over 1000 women's cross country teams compete in the three divisions
of the National Collegiate Athletic Association.
Men usually race 10 km (6.2 mi) or 8 km (5.0 mi), and women usually
race 6 km (3.7 mi) or 5 km (3.1 mi). The season culminates in men's and women's championships.
Every state
offers cross country as a high school sport for boys and girls. Over
440,000 high school students compete in cross country each year, making
it the sixth most popular sport for girls, and seventh most popular for
boys. The standard high school cross country race distance is 5 km
(3.1 mi), though some states run a shorter, 3- to 4-kilometer course for
girls. Beginning in 1979, the Foot Locker Cross Country Championships have offered a national championship for high school cross country runners. Since 2004, the Nike Cross Nationals
have offered an alternative national championship, focused on teams
rather than individuals. A 2008 film, The Long Green Line, documented
the success of Joe Newton, cross country coach at York Community High School in Elmhurst, Illinois.
While many
middle schools (grades 6-8) in the U.S. offer cross country as a school
sport, youth running clubs dominate in this age group. A typical middle
school course is 3 km (1.9 mi) or 2 mi (3.2 km), and races may not split
up boys and girls. Few elementary schools
in the U.S. have school teams, but many running clubs exist for youth
runners. Youth running clubs compete in local, regional, and national
championships sanctioned by the AAU or USATF. Course distances for this age group vary depending on the age of the athlete. Common championship distances are:
Group
|
Ages
|
Race Distance
|
Sub-bantam
|
Under 8
|
3 km (1.9mi)
|
Bantam
|
9 to 10
|
3 km (1.9 mi)
|
Midget
|
11 to 12
|
3 km (1.9 mi)
|
Youth
|
13 to 14
|
4 km (2.5 mi)
|
Intermediate
|
15 to 16
|
5 km (3.1 mi)
|
Young
|
17 to 18
|
5 km (3.1 mi)
|
|
|
|
|
Daniel in last year’s USATF Cross Country Race, 2011
In the fall of 2012 and 2013, Daniel will run in the Sub-bantam group.
Road Running
Road running is the sport of running on a measured course over an established road (as opposed to track and cross country running). These events would be classified as long distance according to athletics terminology, with distances typically ranging from 5 kilometers to 42.2 kilometers in the marathon.
They may involve large numbers of runners or wheelchair entrants. Road
running is part of a group of road events known as "road races". Road
running is one aspect in the overall sport of athletics.
Road running
may offer those involved a range of challenges and interests such as
dealing with hills, sharp bends, varied surfaces, inclement weather, and
involvement in a large group. Aerobic fitness, or the ability of the body to use oxygen, is the biggest factor contributing to success.
The impact of
running on roads puts more stress on the feet, knees, and lower back
than running on dirt or grass. It can compensate by providing a
consistent, level surface. It may put less strain on the Achilles tendon.
Race Courses
Race courses are usually held on the streets of major cities and towns, but can be on any road. The IAAF recognizes nine common distances for road races: 10 kilometers (6.2 mi), 15 kilometers (9.3 mi), 20 kilometers (12 mi), half-marathon (21.097 km or 13.1 mi), 25 kilometers (16 mi), 30 kilometers (19 mi), marathon (42.195 km or 26.2 mi), 100 kilometers (62 mi), and Ekiden marathon relay.[2] Other common distances include 5 kilometers (3.1 mi), 8 kilometers (5.0 mi), 12 kilometers (7.5 mi), and 10 miles
(16 km).
Most road
race courses have a certificate of course accuracy which confirms that
they have been measured with an accuracy of better than 0.1%, i.e. to
within 10 m for a 10 km race. It is common for formally certified
courses to be intentionally lengthened
by one meter per km to ensure that they are not short. Measurement is
normally done by means of a calibrated bicycle fitted with a Jones
Counter. If a world record is set on a race course, the course is independently remeasured to verify that it was the correct length.
Is Daniel Ready for the 3K RUN?
Daniel’s as he finished a 5K Race in 2012
The
Jamaican Flash spent the last two months; running 5K races (3.1 Miles)
on streets as well as through the woods. We practiced running at 10 mile
per hour for 3 minutes each for 5 runs each night. He is capable of
running full speed for 1.9 Miles.
Saturday Nov 3, 2012 USATF Mid-Atlantic Association
Junior Olympic Cross Country Championships
Belmont Plateau – Philadelphia, Pa.
The Hall is rented, the orchestra is engaged. Now let’s see if Daniel can dance!
