Note: PennTrackXC.com Intern/Associate Editor Hannah Granger will be periodically publishing a Q&A with coaches and athletes from across the state. She developed a series of questions for coaches on their training philosophy, influences, athletes, teams they\'ve coached, etc. Her questions for athletes will focus on role models, iPods, running without shoes, courses, etc. If you\'d like to recommend a coach or athlete for Hannah\'s Q&A, email coconutrunner@hotmail.com. Enjoy.
Chris Monheim, Head Coach, Chambersburg HS, District 3, and Sarah Morrison, senior, Chambersburg
Chris Monheim
Q: How many miles do you expect your best runners to run per week in the off-season? Younger runners?
A: My top runners start very gradually in mid-June with 5 days per week and 25-30 miles per week. As the summer goes on they add about 5 miles per week and are eventually training in the 40-50 mile range and running 6 days per week. The long run each week gradually builds up to 9-10 miles. The 9th graders do about 75% of what the experienced upperclassman handle. I try not to get carried away with mileage. I\'m more concerned with consistent training and making sure that the runners are healthy. I give my kids mini breaks from time to time. This past summer I gave my top kids, who were training the most, a break every 3rd or 4th week where they would cut back their mileage considerably and maybe take an extra day off.
Q: Do you have prizes of some kind as incentives for off- season training?
A: We have special t-shirts that we give to those that meet mileage requirements, but I\'m not a big fan of incentives for training based on miles. Fortunately I have a core group of 5-6 runners that just train because they enjoy it and they\'re focused.
Q: Tell us your team hopes for the 2006-2007 XC season.
A: We\'re in a tough conference, tough District, and we\'re aware of the many talented teams in the state. We\'re hoping to continue the tradition that we\'ve had over the years and we think we have a chance to be one of the teams in the mix during the postseason.
Q: What team poses the biggest challenge for you in your conference? Region? The State?
A: I think it\'s too early to focus on any one team and I\'m just trying to get our kids to focus on what we can do to improve our team. Obviously Radnor and the other ranked schools are teams that we\'ll keep an eye on, but I\'m sure there will be some surprises as well. There are a bunch of solid teams that probably have a 9th grader or two that could really make a difference.
Q: What coach had the biggest influence on your way of coaching? Thinking about life?
A: I\'ve had a bunch of great coaches over the years and my coaching techniques and beliefs are strongly influenced by all that I\'ve learned. My high school coach from Pittsburgh, Paul Raith, was very influential. He took a real interest in me and was a great motivator. He also ran and competed himself and he never had us do anything that he wasn\'t willing to do himself. I had two great coaches in college at Shippensburg University. Bob Walker and Steve Spence definitely knew distance running and many of the workouts I do with my team are similar to the kinds of things I did as a college runner. The previous girls coach at Chambersburg, Tim Cook, made a huge impression on me. I don\'t know that I\'ve ever seen a more caring and dedicated coach and he always made running xc for Chambersburg a huge deal. I was fortunate enough to learn some things from him before he tragically passed away.
Q: What was the best team you’ve ever coached? What made them special (besides being very fast)?
A: In my first year of coaching we finished 2nd in the State Championships behind Hatboro Horsham, but I actually think our team from last year that finished 3rd was stronger. We had talent up front and we were deep. I think girl\'s xc gets stronger and stronger every year and it takes a really special team to be able to compete with the top teams in the state. The chemistry on last year\'s team was outstanding and a major reason for our success.
Q: How many hours per week do you average working as a XC Coach during the season?
A: During the season it\'s easily 35-40 hours per week, but it\'s well worth the time.
Q: What is the reward from this work that makes it worthwhile?
A: Being around good kids who enjoy the sport of distance running makes it very worthwhile. I\'d probably feel differently if I didn\'t have kids that were totally dedicated, but I have a great crew of very dedicated ladies. Being a part of a successful team and reaching goals is very rewarding.
Q: Do you actively recruit 8th and 9th graders to come out for Cross Country rather than other sports?
A: I definitely look for 8th and 9th graders that I think might benefit from being on our team, but I don\'t discourage them from being involved in other sports. Our local road runner\'s club puts on a summer series of xc races and I get to see and talk to many of the future prospects at the events.
Q: How is coaching different now than it was when you started?
A: I\'ve only been at it for 4 years and I haven\'t noticed any major changes. The biggest thing that I\'ve seen is that the talent around the state just keeps getting better and better. There are some awfully good xc teams from District 1 that don\'t even make the state meet and we have to be running really well to win many of our dual meets. I think the coverage that Penntrackxc gives to our sport has made a huge difference.
Q: Girl runners are the most frequently injured HS athlete. What do you do to help you team stay healthy?
A: I try to individualize their training as much as possible and I\'m not afraid to \"baby\" a runner to keep them healthy. I\'m definitely careful with mileage and I don\'t have kids running unrealistic distances. I almost always give my kids one day off each week and I try to get the nagging injuries taken care of before they get too serious. I spend lots of time talking about nutrition, hydration, and rest.
Q: Did you compete? Events? Highlights of your athletic career?
A: I competed in high school and college and I still do some racing from time to time. The highlight of my career was being the # 2 runner on the 1990 Shippensburg University xc team that finished 2nd in the nation at the Div. II level. Bob Walker, who now coaches the boy\'s track and field team at Chambersburg, was our coach back then and he did a super job of recruiting. We had a bunch of Div. I caliber kids who decided to go to Shippensburg. The \"team\" still gets together from time to time to relive the memories.
Q: Most thrilling moment as a coach?
A: Our 2nd place finish at states 3 years ago was a huge thrill. The former coach, Tim Cook, had passed away prior to the season and it was a very emotional. The girls were remarkable and handled the tough situation perfectly. Most of the team was crying on the starting line before the state race even started and I was very worried about how they would handle themselves. I knew at the mile mark that they were having a good day and it ended a great season. Last year\'s District III championship was a nice moment as well. We had some veterans and a bunch of new girls that put it all together. Watching Sarah Morrison win her state titles in indoor and outdoor track were incredible moments for Sarah and our program.
Q: Most interesting person you\'ve ever coached?
A: That\'s a tough question! Most of my kids are very interesting and easy to like.
Q: Best aspect of Cross country?
A: I love the fact that everyone, regardless of their ability, gets a chance to compete with one another. Cross country also rewards those athletes that work hard. Talent alone won\'t get you through a tough 5k xc course. The training that is required and the dedication that\'s needed has a way of making people, better people. The lessons that kids learn from being a distance runner will help them throughout their entire lives. I can\'t imagine fall without cross country!
Q: Technique and/or workout that you can call your own?
A: I can\'t call any my own, but I\'m a big believer in early season hill repeats. I think xc running is all about strength and hill workouts are my favorite way to build the strength that is needed.
Q: What has coaching taught you?
A: It\'s definitely a learning experience. If nothing else, the daily dose of teenagers will hopefully give me an idea of what my daughter will be like in 8-10 years.
Coach Monheim - Chambersburg
Sarah Morrison
Q: What are your PR’s for 800, 1500, 1600m/mile, 3200m/2 mile?
A. 2:14.1 C. 4:54 E. 18:37 (xc) F. 18:29 (xc)
Q: What are your individual goals and team hopes for the 2006-2007 XC season?
A: Individual: District and State title, qualify for Footlocker Nationals
Team: District and State title
Q: What\'s the best running magazine or book?
]A: Runner\'s World
Q: Who are the top team competitors this year?
A: Teams: As of right now, the teams that were ranked are always a threat. Anything can happen.
Q: How closely does your coach monitor your summer mileage? How many miles per week have you been averaging this summer?
A: Very close; it gradually increased through June to 40-50 miles per week in July and August.
Q: What runners, current or historical, high school or above, are your heroes or role models?
A: Kylee Schuler and Carrie Tolefson
Q: What running web sites, if any, do you frequent besides PennTrackXC.com? Do you post on message boards?
A: Dyestat.com; no
Q: Do you run with iPod or with open-ears? What are your favorite pre-race tunes?
A: Both ipod and open ears; Keith Urban \"Somebody Like You\" \"Days Go By\", Nicole Nordeman \"Brave\", Chantal Kreviazuk \"Weight of the World\", The Click Five \"Good Day\", The Fray \"All At Once\", Rascal Flatts \"Feels Like Today\", Relient K \"More Than Useless\"
Q: What is the farthest you have run without shoes or socks?
A: 3 miles
Q: What workout do you absolutely love, and which one do you wish your coach had never dreamed up.
A: XC-mile repeats on our home course with 3 min. recovery
Track- 12x400 m with 60 sec recovery
Q: Highlights of your running career so far?
A: Team-2005 Cedar Cliff dual meet 4x800 (come from behind win)
Individual- indoor mile at 2006 state meet
Q: What/who got you started running, and what keeps you going?
A: I always liked running, so I decided to run xc in 9th grade. Running is a huge part of my life now, and I can\'t see myself not running anymore.
Q: Pre-race rituals/ superstitions?
A: Pasta dinners and lots of hydrating the night before, prayer and team cheer right before the race.
Q: What\'s your favorite food. What would you never eat?
A: I love food in general, but my favorites are pasta, salads, and bread. I don\'t really like seafood (crab, lobster, shrimp, clams, or oysters), but I had sushi one time, and I hated it. Never again.