Tag: running

Racing for place

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The World Indoor Championships took place this past weekend in Glasgow, Scotland. The United States did very well, winning 20 total medals. One of my favorite races was the women’s 3000-meter run where Elle St. Pierre upset the favorites to win in a new American record time. Elle tucked behind the leaders for almost the entire race before kicking to the win in the last 50 meters. I’m sure she was more excited about winning a gold medal than breaking the American record.

Racing for Place

Anytime an athlete sets a PR, we make sure to congratulate them on a great performance. At that time, they are the fastest they have ever been. I think PRs are something that should be celebrated, but I also think it’s equally important to be excited about their placement in races. For example, how often do we congratulate an athlete on their sixth-place finish and scoring one point for the team? I’m guilty of focusing on our medal winners and need to do a better job of taking notice when an athlete places higher in a race than normal. This is also something that is very easy to do in cross country. Not sure when we became so obsessed with times in cross country, but that is a rant for another day!

With those athletes who are not fighting to win a race, we spend a lot of time talking about PRs and splits throughout the race. Encouraging those athletes to kick to the finish or emphasizing the importance of running through the line is equally important when it comes to their development as runners.

One of my favorite things about racing in track and field is the strategy. Athletes with great closing speed may be more inclined to wait for that last 400 or even 100 meters of a race before surging to the front. On the opposite end athletes who may not have great closing speed may try and break away from the beginning of the race or make a surge during those tough middle laps. As coaches I think it’s our job to help prepare our athletes for both scenarios, but obviously we need to take into account their strengths and weaknesses.

Workout examples for a fast finish

  • 4-5×1000 meters at tempo pace with 1 minute standing rest, 2×400 @ 1600 pace with 2 minutes rest, 2×200 @ 800 pace with 3 minutes rest
  • 3(3×300) first set with 100-meter jog recovery, second set with 200-meter jog recovery, and third set with 400-meter jog recovery. Start at mile pace and work down to 800-meter pace
  • 3(800, 200)- 800 @ mile pace plus 5 seconds, 200 fast, but not quite all out. 2 minutes rest after the 800 and 7 minutes rest after the 200.

Dream, Believe, Achieve

My second year at Flower Mound High School, we had a very good miler named Connor Adams. He was positive, hardworking, and, most importantly, a confident athlete. He loved to say, “Dream, Believe, Achieve.” He even tattooed the quote on his shoulder his senior year (not sure that was necessary!).

Leading up to the state meet, he was running fast times but was unable to win, placing second at district and region. In the month leading up to the state, we worked on his closing speed. His last big workout was 3(800,200) that is listed above. His splits for the workout were 2:03, 29, 2:02, 28, 1:59, 27. The workout wasn’t easy, but he knew afterwards that he could finish fast.

When the gun went off, the pace was very slow. Many of the athletes had run the 3200 earlier that morning and didn’t want an all-out mile. Satisfied with the early slow pace, Connor waited to make his move. With 800 meters to go, he surged to the lead. He ran his last 800 meters in 1:59, just like in practice, and won the state championships by 10 meters.

Workout examples for a mid-race surge

  • 4(800,400)- 800 @ 3200 race pace and 400 @ mile race pace. 2 minutes rest after the 800 and 3 minutes rest after the 400’s
  • 2(2×1600 @ tempo pace with 1 minute rest, 2×400 @ 1600-meter pace with 2 minutes rest)
  • 2(3×1000 @ tempo pace with 1 minute rest, 4×200 @ 800-meter pace with 2 minutes rest)

Middle Lap Surge

The following year we had another great miler named Connor Ward. Connor had broken 5 minutes for the mile that year, and I felt she was one of the favorites to win at state. Connor had a great kick the last 200 meters but had lost at district and region by not being able to follow the leaders on the third lap. We tried to focus on mixed pace workouts like the (800,400) workout above to help her handle surges during the race. Her splits for that workout were (2:36,72) (2:34, 72) (2:32, 70) (2:28, 70). At the state meet, Connor’s biggest competitor surged to the front, breaking away from everyone except Connor. She stayed with the leader until the last 200 and kicked away to a comfortable state win.

Hammer from the front

The last strategy and the one most commonly used to is to just hammer from the front. If an athlete feels they are the fittest in the race why not push the pace and run as fast as possible? How many times have we watched the Olympics and wondered why more runners don’t push the pace from the front? In the Olympics the athletes are usually very evenly matched and it’s a big risk to set the pace and block the wind for the other competitors. In high school there are time gaps in PR’s and sometimes it’s best to go for it and try to break away.

When my daughter Natalie was a senior we focused on running as fast as possible.We figured correctly so that if she went out in under 5 minutes for the first 1600 of a 3200 or in 2:16 for the first 800 of a 1600 most athletes would not follow. It would have been foolish to put her in a sit and kick position when her PR was faster than the rest of the field.

What’s next

I hope you enjoyed reading and best of luck to everyone this track season. We are going to compete at the New Balance Indoor Nationals in the 4×1 mile, DMR, and some individual events. Currently we are the 4×1 mile national record holders, but there are many great teams that look to challenge for the title. Should be a great meet!

Goal Setting

~ cookersdistance ~ 1 Comment

Cross Country season is over and it’s now time to prepare for the upcoming track and field season. After taking a complete break from running we slowly build the duration and intensity of our workouts. Athletes begin to get excited about competing again and running personal records on the track. I feel goal setting is very important in keeping our athletes focused and motivated for the duration of the track and field season.

I send out a google form to our team and ask them to fill out three type of goals

1: Individual Goals– Individual goals are focused on times they want to run that season. Individual goals also include things like wanting to run on varsity or place top three in one event at district.

Feedback I give for individual goals are whether they are achievable for that season. If a goal seems a little out of reach I will ask them to include a short term goal as well just in case they don’t reach that ultimate goal. For example if a 5:10 miler wants to run 4:40 and 10:00 I may encourage them focus on breaking 5 minutes in the mile first.

2. Process Goals– What are they going to do in order to reach their goals for the season? Often times they list something training related like run 10 percent more miles each week, but most of the time kids list something like getting 8 hours of sleep or eating more fruits and vegetable at each meal.

Feedback I give for individual goals is to make sure they are measurable. Don’t just put down get more sleep or drink more water. I’ll also give them some constructive criticism like focus on being more consistent in your training and run 6 days a week. I’ll also focus on the little things like make sure you show up to practice on time and complete all strength training exercises.

3. Team Goals- Track can be a very individual based sport. I want our athletes focused on how they can not only make themselves better but their teammates as well. If we have a great chance to win district for example I want our entire team focused on that goal.

Feedback I give for team goals is to let them know that I’m excited about the team as well. The team is an important aspect in track and field I want them to know what they can do to help us have a successful season. When we focus on the team I hope we will get less students asking to sign out before the conclusion of the meet or kids more willing to step up and run that 4×400 Relay.

Here is the link (click the picture) to the goal sheet form we used this year for our track and field team. Feel free to make a copy, edit and use for your team.


And one last story to share on why goal setting is important to me: During my time as a student athlete at Texas A&M, I had the privilege of listening to a speech by Billy Mills. Billy Mills is known for being the 1964 Olympic Gold Medalist in the 10K (my event in college!). His victory is still considered one of the biggest upsets ever. One thing I will always remember is his personal story on goal setting for the 1964 Olympics. He asked the crowd to raise their hands if they set goals and of course with a room full of collegiate athletes, we all raised our hands. Then he asked who had their goals in a place they could see them every day; half of the room continued to keep their hands raised. Lastly, he asked who had their goals on them that night; all of the athletes lowered their hands. He then pulled his wallet from his pocket, opened it, and showed the room an old folded piece of paper. On that paper he told us was his goal for the 1964 Olympics, which was to win the gold medal.

Billy Mills at the 1964 Tokyo Olympics

Coaching Freshman Runners

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We just started our summer training with the team, and we have many new faces. I’m currently trying my best to learn all their names. Each year, my goal is to help freshmen have a smooth transition from middle school to high school, considering they had only one month dedicated to cross country in middle school compared to joining a team that trains year round. Here are some of the things we focus on to support our freshmen runners in our program.

Training

To ensure the safety and prevent any athletes from getting hurt or quitting due to intense training, we take a slow approach with new team members. Although I aim to push them, my primary goal is to have the freshmen ready to race three miles when the season begins. During the first week, we keep it simple by focusing on dynamic warm-up drills, running 1-2 miles, and cool-down stretches.

We have seven training groups throughout the summer, with the freshmen starting in group seven, which has the lowest weekly mileage. Below is an overview of our team’s first full week. I believe 10 miles for the first week is reasonable and understand if an athlete needs to take walking breaks.

Building Relationships

During the summer, I prioritize building relationships with our freshmen athletes. I make an effort to arrive at practice 15 minutes early to greet them by name (if I can remember!) as they enter. After their workouts, I ask them about their run and tell them good job before they leave. Although it may seem simple, I hope that by the end of the summer, we will know each other better and feel more comfortable communicating.

I also encourage our veteran athletes to welcome and learn the names of the freshmen. We discuss the experience of joining a new program and emphasize the importance of being friendly and welcoming to all athletes. Additionally, once a week, we have a team breakfast at one of the athletes’ houses. I intentionally do not attend these breakfasts, as it provides an opportunity for the team to bond and get to know each other without the coach present.

Learning about Running

Summer practices serve as an opportunity to educate the freshmen about the basics of running. Topics such as the significance of proper footwear and nutrition in the morning are discussed during our morning meetings or in a more casual manner after their workouts. For instance, we recently talked about the equation “STRESS + REST = GROWTH.” As the freshmen experience the stress of daily running, we emphasize the need for adequate sleep to facilitate recovery and growth as athletes.

We also address the importance of having appropriate running equipment. Often, we find boys wearing excessively long shorts or girls opting for thick, oversized cotton shirts. We discuss the benefits of wearing breathable lightweight materials, especially during the hot summer months. It’s worth noting that running clothes are available at various stores in our area, and they don’t need to be expensive brand items like Lululemon for our practices.

In addition to running attire, we encourage our athletes to replace their middle school gym shoes with 1-2 pairs of running shoes. If possible, we suggest having two pairs to rotate during the summer. This practice helps prevent overuse injuries and allows the shoes to air out for a couple of days.

Safety

One of the most important topics we stress over the summer is safety while running. We make sure they understand the importance of utilizing sidewalks whenever possible. In cases where sidewalks are unavailable, we instruct them to always run against oncoming traffic. Additionally, we emphasize the significance of waiting for vehicles to come to a complete stop before crossing streets or intersections. Lastly, we strongly encourage the practice of having a running buddy. As our groups can sometimes spread out, it is essential for athletes to have a teammate with them for added safety and support.

Freshmen athletes with running experience

One last thing. We are fortunate to have running clubs and summer track programs in our area. It’s not uncommon for us to get athletes in high school that have previous running experience. With these athletes we talk about their training experience and try to put them in the correct training group. Usually I err on the side of caution and have them run the same or less mileage than they did in middle school. I do this because our training is still most likely different and they will need time to adjust. I also feel that most middle school kids are like all other runners and occasionally overestimate their weekly mileage.

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Returning from an injury

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Unfortunately, as I have gotten older, I have had more experience with running injuries. Most recently, I have struggled with metatarsalgia in my right foot. At first, the pain was minor, but after a while, it got to the point where I was limping when walking around the house. I have taken three weeks off and hope to return to running soon. In order to maintain my sanity, I started riding the spin bike for 30-45 minutes each day. Once my foot was pain-free when walking, I transitioned from the bike to the elliptical machine. The elliptical feels much more natural, and the time goes by faster when I’m stuck inside, staring at the wall.

When I start running again, I plan on taking things slowly at first. With our high school runners, we typically stick to an every-other-day program. Starting with something simple, like running the straights and walking the curves for 1 mile on the track. The track is softer and flatter than most surfaces. It also provides an athlete with the opportunity to stop at any time if they feel discomfort.

After the test run, we usually progress with the following plan listed below. A lot of this is dependent upon the type of injury and how long their break lasted. It’s also important to mention that, if given, we will follow the direction/guidance of the doctor, athletic trainers, or physical therapist.

RETURN TO RUNNING PLAN (6 WEEK BREAK)- Run every other day

Run the straights and walk the curves for 4 laps (test run). If there is pain here the athlete will take another week off.

Run the straights and walk the curves for 8 laps

Run 1 minute/walk 1 minute for 10 minutes

Run 1 minute/walk 1 minute for 20 minutes

Run for 10 minutes without walking

Run for 15 minutes without walking

Run for 20 minutes without walking

At this point we move away from the every other day plan and go to 2 days on and 1 day off for two weeks. Once the athlete has completed this step for two weeks it’s time for them to join our lowest mileage program and begin working out with the team.

The slow build up always seems to be the most difficult time for athletes. They take their running break and want to jump right back into training again. I try and remind them to be patient and the last thing we want is a setback that could cause another extended break.

In addition to a slow return to running program it’s also important that the doctor, athlete, and coaches evaluate why the athlete was injured to begin with.

Three of the most common causes of injuries.

Training error: Did the athlete increase mileage or intensity too quickly?

Lack of sleep or recovery: How many hours of sleep does an athlete average each night? We encourage athletes to shoot for 8 hour of sleep.

Running Shoes: When was the last time the athlete purchased a new pair of shoes? Are they in the right pair of shoes?

Weakness/Flexibility: Based on what type of injury the athlete had it’s important to look at their overall strength and flexibility. When I was injured 10 years ago with a sacral stress fracture the physical therapist put me through several basic exercises. After completing each one to my satisfaction he remarked “that’s impressive”. I said thank you and he responded with “you are extremely weak for an athlete!”. That was humbling, but I learned it was important for athletes to always work on their strength/flexibility if they want to remain healthy. Especially as we age or if we are increasing our training intensity.

Weather Chart

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New runners tend to struggle with what to wear when the temperatures get warmer or cooler. With our high school boys they usually underdress and it’s a battle to get them to wear something more than a shirt and shorts. With our high school girls they usually overdress and are sweating and shedding clothes after the first two miles.

Below is a basic chart to help guide new runners on what to wear. This is just a guide and everyone is different. I also accounted for windy and non windy days. Other factors not listed that can play a big factor is the humidity and whether it’s sunny or cloudy.

Since I live in Texas I’m not the greatest expert on the very cold temperatures. When it does get in the 10-20F range I usually wear running pants (sporthill), long sleeve shirt (nike dri fit), light jacket, thicker gloves, and a beanie. I also prefer to wear a shoe like the Nike Pegasus Shield that does a better job of keeping my feet dry and warm.