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Running Coach's Corner

Running Tip

Presented by Ray Appenheimer, Camp Director
Nike Cross Country Camp Oberlin College

Coach Appenheimer’s advice on keeping track of progress

Oberlin Tip 2

Head Cross Country Coach at Oberlin College, Ray Appenheimer likes to give his athletes the “do’s/don’ts” of best practices. Throughout this year, we plan to post his most famous “do’s/don’ts” and give our campers a bit more insight before joining a cross country camp.

Do’s/Don’ts #2:


Keep a training journal or diary to record what you have done each day. This is one of the best ways to celebrate your progress and can give your coaches great information if things go wrong.


Think that one day of running exists on its own. You are continually building your fitness, strength, and ability.

Nike Running Camps break-down of the DO!

Cross Country training is a long-term practice, it is not a one and done type of deal. If you are concerned about performance, you should be aware of your personal records and sticking to a plan. In order for you to know whether you are doing that, a journal is a great option.

It’s a good idea to analyze in your journal about what worked and what didn’t. You can use this knowledge to put together future workout plans that are appropriate to your progress. The best way to start a training program for the following year is to look at your written down workouts from the previous years.

Have a place in your journal to record data and times from workouts and races. This can be used as a motivator for future races and testing of your progress. It’s also a good idea to keep that journal for as long as you can so you can see how far you have come. It’s always fun to look at what you were able to do a year ago and try and beat your past self.

Keeping a training journal is also a great way to build a strong relationship with your coach. They are more likely to notice that you are a committed athlete and can help you with your training habits. Show you’re committed to getting better and develop this habit in order to improve your accountability and discipline skills.

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