Jeff Hashimoto Ellensburg High School WIAA Coaches School July 30, 2010

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1 Jeff Hashimoto Ellensburg High School WIAA Coaches School July 30, 2010

2 Developing your Program Training- Physical, technical, mental Injuries Hosting Meets, Sportsmanship. Resources

3 Make it fun Allow kids to push themselves Recruit any way you can Make Cross Country a big deal in your community

4 Take time to define your philosophy Rules See attachment

5 Physical Conditioning Technique Mental Grouping athletes

6 Training Zones Distance Pace(dis) The goal of distance pace running is to improve the strength of your muscles, your heart, and to increase capillarity density and mitochondria. Distance pace running is 1 minute/mile slower than T pace and below. Distance pace running will make up most of your training, especially over the summer. You should be able to comfortably carry on a conversation at this pace. Do not do this training too hard.

7 Training Zones Threshold Pace Running (a.k.a. Tempo runs)(t) The goal of T pace running is to improve your body s ability to run without producing lactic acid. T pace is about 30 seconds/mile slower than your VO 2 pace. Your T pace should feel comfortably hard- you cannot carry on a conversation, but you are not hurting. Threshold runs are done either as a steady 20 minute effort at T pace or as long intervals with short recoveries (such as 4x5 minutes with 1 minute rest).

8 Training Zones VO 2 Pace Running(VO 2 ) The goal of VO 2 running is to improve your body s ability to use oxygen. VO 2 pace is your pace for a 2-3 mile race. Try to pace these evenly- it is easy to make the mistake of starting the workout too hard. Your recoveries are fairly short (50%-90% of fast time) VO 2 intervals will be longer (often meters). The early intervals will feel easy, and the later ones will feel hard.

9 Training Zones Repetition pace running (R or R-hills) The goal of R pace running is to improve your efficiency at speed. R pace is approximately your 1 mile race effort Summer R running is best done on hills. Simply run 30 seconds to 1 minute hard uphill 4-10 times. Walk back down for recovery. R sections should not be all out- but they are pretty fast. Think about maintaining good form during R sections. Be sure to take a long recovery between R sections.

10 Core Core work prevents injury and improves economy 3x/Week Aim for a variety of exercises. Don t focus on 6 pack muscles Any work that combines core with balance is great. We often do: 1 min each: bicycles, prayer situps, Jane Fondas, crab claws, twists. Plank sequence: front, side, opposite arm/leg, back Push ups

11 Running economy is perhaps the leading factor in distance running success. Address through drills Standard drills: high knees, but kicks, skipping, chicken walks, leg swings Many more drills Strides See flotrack workout Wednesdays for excellent videos of Drills.

12 It s all mental! Part of your team philosophy Team goal setting Individual Goal Setting Result Goals seen in times/places Process Goals- focus during the race Race Evaluations Relaxation Sportsmanship

13 Part of Philosophy. Distance running is known for sportsmanship. Service. Thanking volunteers.

14 Preventing and Treating injuries is a major part of coaching distance running! It is important to detect and treat injuries early and properly. Be on the lookout for pain in any part of legs or feet. Pain may occur after running. It may seem to get better when runing, and hurt later. This is still an injury. Pain may be in a limited area. Swelling If the pain or swelling is bad see a doctor.

15 Insure athletes have appropriate shoes. Increase training gradually. Use Cross Training where appropriate. Address specific strength and flexibility issues IT Band Hamstrings and Inner Quadriceps (vastus medialus) Ankles Anterior tibialis (shins)

16 RICE=Rest, Ice, Compression and Elevationplace a bag of ice on the injured part of the body and wrap with an ace bandage. Lie on the couch with the injured part elevated. RICE reduces swelling. RICE for 15 minutes, then remove ice for 1 hour. Repeat as often as pain continues. If the pain or swelling is bad see a doctor. Do not resume training until the pain is gone. Use your athletic trainer if you have one. Search for the cause of the injury- did you increase mileage too quickly? Are your shoes in good shape? Have you been stretching? Can you change your running surface?

17 Use Athletic.net Get lots of volunteers! Get your AD, teachers, and administrators involved. Make it a big deal in the community. It gets a lot easier with time and practice.

Cross Country Coaches Clinic at White Pass 2011. Newton J.

18 Cross Country Coaches Clinic at White Pass Newton J. Coaching Cross Country Successfully Telaneus, S. Developing a Successful Cross Country Program Greene, S. Training for Young Distance Runners.

19 Daniels, J. Daniels Running Formula. Hudson & Fitzgerald. Run Faster from 5k to Marathon: How to be your own best coach. Results and schedules, as well as meet entries. Washington State Cross Country and Track. Flotrack- workout videos and news

20 It s the best sport out there! Questions?

Half Marathon Training Program

Half Marathon Training Program Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats Easy Run Easy Run 15 minute warm-up Easy Run Easy Run Easy Run