CASA ROBLE CROSS COUNTRY 2017 BY ANDRE AYALA

CASA ROBLE CROSS COUNTRY 2017 BY ANDRE AYALA

SOURCES & INSPIRATION bvtrack.com Dave Untnerholzner, Head Coach, Bella Vista HS Great Oak Cross Country Doug Soles, Head Coach, Great Oak HS 400m Training Clyde Hart, Former Director of Track & Field, Baylor Univeristy Coaching Middle Distance & Distance Runners Vin Lananna, Former Program Director, University of Oregon, Current President of USA Track & Field Andy Powell Training Plan at Nike Cross Nationals 2015 Andy Powell, Head Distance Coach, University of Oregon 2012 Daily Training Log Nick Symmonds, 6-time USATF Outdoor Champion (800 meters) Strength Training for Distance Runners Forest Braden, Head Distance Coach, University of California, Los Angeles Running Injuries & Treatment Options Seminar, 10/13/16 Dr. Kevin Kirby, Sports Podiatrist My own personal experience ;)

SOURCES & INSPIRATION Accomplishments: 19 Boys & Girls Track & Field Team League Championships 5 Boys & Girls Track & Field Team Section Champions 20 Individual Section Champions bvtrack.com Dave Untnerholzner Head Track & Field Coach, Bella Vista High School

SOURCES & INSPIRATION Great Oak High School Cross Country Program Doug Soles Accomplishments: 2016 USA Today National Boys Track Coach of the Year 2015 USATFCCCA National Coach of the Year 2012, 2014, 2015 California Coaches Association Coach of the Year Five Division 1 State Championships Head Track & Field, Cross Country Coach, Great Oak High School

SOURCES & INSPIRATION Accomplishments: 9 Olympians, 17 Olympic Medals 34 NCAA National Champions and 550 All-America performances 2004 & 2006 Nike Coach of the Year USA Track & Field Hall of Fame 400m Training Clyde Hart Former Director of Track & Field, Baylor University (1963-2005)

SOURCES & INSPIRATION Coaching Middle-Distance and Distance Runners Vin Lananna President, USA Track & Field Accomplishments: USTFCCCA Coaches Hall of Fame Inductee, Class of 2012 11 NCAA National Championships 42 Conference Championships Director of Track & Field, Stanford Univiersity (1992-2003) Head Coach/ Athletic Director, University of Oregon, (2005-2012)

SOURCES & INSPIRATION Accomplishments: 2015 USTFCCCA Indoor and Outdoor Track and Field National Assistant Coach of the Year 26 Individual National Champions and 100 All-Americans Training Plan at Nike Cross Nationals 2015 Andy Powell Head Distance Coach, University of Oregon

SOURCES & INSPIRATION Accomplishments: 6-time USATF Outdoor 800m Champion 4-time NCAA Division III Outdoor 800m Champion 5 th place, 2012 Olympic Games 800m (1:42.95) 2012 Daily Training Log Nick Symmonds American Middle-Distance Runner

SOURCES & INSPIRATION Accomplishments: Ashton Decathlon and Indoor Heptathlon World Record Holder 2-time Olympic Gold Medalsist Brianne 3-time NCAA Heptathlon Champion 2016 Olympic Bronze Medalist weareeaton.com Ashton Eaton and Brianne Thiesen-Eaton Multi-Event Olympians

SOURCES & INSPIRATION Accomplishments: 3-time All-American, Boise State Univeristy 7-time Western Athletic Conference Individual Champion Strength Training for Distance Runners Forest Braden Head Distance Coach, UCLA

SOURCES & INSPIRATION Accomplishments: UC Davis Cross Country, Track & Field (1975-79) 13-time Marathoner, Personal Best: 2:28 Running Injuries and Treatment Options Seminar Dr. Kevin Kirby Sports Podiatrist

SOURCES & INSPIRATION Accomplishments: Team Captain, Bella Vista High School Track & Field/Cross Country (2008-2009) Team President, University of Oregon Triathlon Team (2010-2012) 3-time Marathon Finisher, Personal Best 3:15:19 My Own Personal Experience! Andre Ayala Distance Runner Extraordinaire

SOURCES & INSPIRATION Accomplishments: 18 State Meet Qualifiers, 2 Individual State Champions 2 Athletes finishing in the Top 5 nationally in event lists via athletic.net Jerik Embleton 1500m, 4:26.43 (3 rd ) Godebo Chapman 1.5mi, 7:45.0 (2 nd ) My Own Personal Experience! Andre Ayala Distance Runner Extraordinaire

COACHING CRESWELL MIDDLE SCHOOL Highlights: 24 school records broken 11 athletes sent to the Oregon Middle School State Meet in 17 events. 5 podium finishes at State Meet Jerik Embleton 2 nd place, 800m (2013) Justin O Reilly 2 nd place, 400m (2014) Cali Allen 2 nd place, Javelin (2014) Jerik Embleton 1 st place, 800m (2014) Jerik Embleton 1 st place, 1500m (2014) Largest teams in school history 55 athletes out of school population of ~300 (2014) Biggest Takeaway The athlete AND the coach can learn from each other, if they communicate and work together.

COACHING CASA ROBLE HIGH SCHOOL Highlights: Solid recruiting class of freshmen girls 2 Teams (Frosh/Soph Girls, Varsity Boys) and 1 Individual Varsity Girl qualified to Section Meet Steven Brown, First CIF State Meet Qualifier from Casa Roble since 1998 Biggest Takeaway Belief and confidence from a coach can take an athlete a very long way.

COACHING SAC CITY RACING CLUB Highlights: Average mile race pace improvement was over 90 seconds Godebo Chapman, 2 nd fastest time nationally in 1.5 miles (7:45.0) per athletic.net Trevor Thai, went from being unable to finish the warm-up to completing 2-mile race course without stopping Biggest Takeaway Even the best can find ways to improve and inspiration can come from where you least expect it.

TRAINING & COACHING PHILOSOPHY Teach. Don t Tell Progress = Success Quality over Quantity Always have a plan And always be willing to change it Stress, Rest, Repeat Stronger Foundation > Higher Pyramid Intrinsic Motivation

TERMINOLOGY Aerobic: With Oxygen. Comfortable, conversational pace. Heart Rate 60-80% of your max. Anaerobic: Without Oxygen. Intense running that uses breakdown of glucose as primary energy source Cool-Down: A routine that allows the muscles to purge themselves of lactates and the body to gradually lower its temperature to normal following a race or workout. Easy Pace (E): Easy, conversational pace. Intervals: Segmented running at various intensities; commonly between 200 meters and 2 miles. Lactic Acid: Byproduct of glucose breakdown produced in muscle tissue during strenuous exercise. Kick: A strategic burst of sustained speed at the end of a race. Plyometrics: Exercises in which muscles exert maximum force in short bursts

TERMINOLOGY CONTINUED PR: Personal Record (time). SR: Season Record (time). Splits: Times associated with checkpoints in a race or workout. Steady State(SS): The fastest continuous pace for a continuous run at a given time or distance. Strides: Moderately fast runs between 50-200m to increase heart rate and engage anaerobic systems. Surge: Strategic burst of speed during the race. Threshold/Tempo(TH): Comfortably hard pace usually lasting 5-20 minutes. V02 Max: Volume Oxygen Maximum. The maximum amount of oxygen an athlete can utilize during an intense workout. Warm-up: A routine involving running and drills that warms up the body for intense running. #OneMo: Slang for One More ; which is the number of remaining interval repeats we always have.

TRAINING TYPE BREAKDOWN Aerobic System (Lungs) Cardiovascular System (Heart) Muscular System (Muscles) Every exercise we do will involve all of these. The only change is on the emphasis.

AEROBIC SYSTEM Metaphor: Phone booth cash grab What does this system do? Takes the oxygen from the air into the bloodstream. Why is it important? Our muscles require oxygen to function. Which workouts focus on this system? Endurance Runs &Threshold Training - Efficiency V02 Max Interval Training Volume Increase

CARDIOVASCULAR SYSTEM Metaphor: Miles Per Gallon What does this system do? Pumps oxygen/nutrient rich blood throughout the body. Why is it important? Our muscles require oxygen to function. Which workouts focus on this system? Endurance Runs &Threshold Training

MUSCULAR SYSTEM Metaphor: Horsepower What does this system do? Permits movement of the body, maintains posture and creates heat. Why is it important? Well it s a race. Which workouts focus on this system? Weight Training, Plyometric Movements High- Intensity Interval Repetitions

TYPES OF WORKOUTS Steady State Run(SS): The fastest continuous pace for a long run at a given time or distance. System Focus: Cardiovascular/Aerobic Time of Season: All Example: 4-8 miles at 65-75% Long Run: An easy, low intensity run for a long distance/time. System Focus: Cardiovascular/Aerobic Time of Season: All Example: 8+ miles at 55-65% Threshold/Tempo Run(TH): A run at a set time/distance at a pace that is difficult yet sustainable. System Focus: Aerobic Time of Season: Mid-Late Example: 15-minute run at 80-85%

TYPES OF WORKOUTS CONTINUED Long Intervals: Intervals just below threshold pace with short recoveries. System Focus: Aerobic Time of Season: Mid-Late Example: 4 x 1000m (2 minute rest) Short Intervals: Speed focused intervals with long recoveries. System Focus: Muscular Time of Season: Late Example: 10 x 300m (6 minute rest) Race Pace Intervals: Intervals to simulate the goal pace of an upcoming race. System Focus: All Time of Season: Late Example: 3 x 1 mile at Race Pace

TRAINING PHASE TERMINOLOGY Pre-Conditioning Phase (Week 1-6) Build-up of aerobic fitness and strength development. Also the ideal time period to develop correct recovery patterns in sleep as well as nutrition. Conditioning Phase (7-11) Heavy emphasis on mileage build-up to serve as a base/foundation for high intensity training later in the season. Race Preparation Phase (12-16) Mileage decrease/intensity increase. Large focus on racing strategy in league competition and Invitationals. Championship Phase (Week 17-23) Fine tuning of racing and training strategy. Heavy emphasis on speed endurance and pacing.

WEIGHT TRAINING IMPLEMENTATION Speed = Stride Length x Stride Rate Increase in force applied to the ground leads to increase in stride length Mass-Specific-Force = The amount of force in relation to bodyweight Source The Holy Grail in Speed Training Barry Ross

WEIGHT TRAINING IMPLEMENTATION CONTINUED Consider this: 2017 Ford Mustang GT Premium Fastback 2017 Ford F-150 Raptor 4WD Supercrew Curb weight (lbs.) 3,705 Horsepower: 435 Ratio: 8.5x Curb weight (lbs.) 5,694 Horsepower: 450 Ratio: 12.6x Source ford.com

WEIGHT TRAINING IMPLEMENTATION CONTINUED Why this is significant Which car is faster? Which car is more efficient? Which car requires less energy to sustain a fixed speed? Answer: The one that is just as powerful, but weighs less Source ford.com

WEIGHT TRAINING IMPLEMENTATION CONTINUED Now consider this: 2017 Ford Mustang GT Premium Fastback 2017 Ford Mustang V6 Curb weight (lbs.) 3,705 Horsepower: 435 Ratio: 8.5x Curb weight (lbs.) 3,533 Horsepower: 300 Ratio: 11.77x Source ford.com

WEIGHT TRAINING IMPLEMENTATION CONTINUED Which car is faster? Which car is more efficient? Which car requires less energy to sustain a fixed speed? Answer: The one that is more powerful, but weighs the same Source ford.com

WEIGHT TRAINING IMPLEMENTATION CONTINUED In conclusion, the goal is to be as powerful as possible, without gaining weight How is this possible? Late Season Early Season Goal Intensity (Weight) Volume (Reps) Power High Low Strength Medium Medium Hypertrophy Low High

ADDITIONAL BENEFITS TO WEIGHT TRAINING Provides solid foundation for high intensity running workouts in the late season Builds functional core strength Serves as a sort of cross training in early season to benefit beginners Addresses possible muscle imbalances with running assistance muscles that could lead to injury

WEIGHT TRAINING WORKOUT Strength Development Type Squat Focus Day Deadlift Focus Day Explosive Movement Box Jumps (3x3) Broad Jumps (3x3) Primary Movement Squats (4x10) Deadlifts (4x10) Assistance Movements Single-leg Deadlifts (3x10) Barbell Lunges (3x10) Front Squats (3x10) Push-ups (3x10) Power Development Type Squat Focus Day Deadlift Focus Day Explosive Movement Box Jumps (3x3) Broad Jumps (3x3) Primary Movement Squats (3x3) Deadlifts (3x3) Assistance Movements Single-leg Deadlifts (4x10) Barbell Lunges (4x10) Front Squats (4x10) Push-ups (4x10)

TRAINING PHASES Starting in the Conditioning Phase, every week will consist of two hard or workout days. Throughout the season, we will constantly be addressing the three categories of training: Threshold Interval Repetition Each phase will have a focus category of which will consist of 50% of our workout days, in that phase. After 4 weeks, there will be a De-load Week to better allow our bodies to recover. Conditioning Phase Example Week 7 Threshold Interval Week 8 Threshold Repetition Week 9 Interval Threshold Week 10 Repetition Threshold Week 11 De-load De-load

TRAINING CYCLE BREAKDOWN 23 WEEKS Pre-Conditioning Phase Weeks 1-6 (June 19 th -July 30 th ) Build-up of aerobic fitness and strength development. Also the ideal time period to develop correct recovery patterns in sleep as well as nutrition. Mon Tues Wed Thurs Fri Sat Sun 35-min (SS) 20-min (E) Squats (4x10) 35-min (SS) 20-min (E) Deadlifts (4x10) 35-min (SS) OFF OFF 40-min (SS) 20-min (E) Squats (4x10) 40-min (SS) 20-min (E) Deadlifts (4x10) 40-min (SS) OFF OFF

TRAINING CYCLE BREAKDOWN 23 WEEKS Conditioning Phase Weeks 7-11 (July 31 st -September 3 rd ) Heavy emphasis on mileage build-up to serve as a base/foundation for high intensity training later in the season. Mon Tues Wed Thurs Fri Sat Sun 50-min (SS) 15-min (TH) Squats (5x5) 45-min (SS) 4x1000m (2min) Deadlifts (5x5) 45-min (SS) 75-min (E) OFF 50-min (SS) 8x400m (5min) Squats (5x5) 45-min (SS) 20-min (TH) Deadlifts (5x5) 45-min (SS) 80-min (E) OFF

TRAINING CYCLE BREAKDOWN 23 WEEKS Race Prep Phase Weeks 12-16 (September 4 th -October 8 th ) Mileage decrease/intensity increase. Large focus on racing strategy in league competition and Invitationals. Mon Tues Wed Thurs Fri Sat Sun 40-min (SS) 3x1200 (90sec) Squats (3x5) 35-min (SS) 20-min (TH) Deadlifts (3x5) 40-min (SS) 75-min (E) OFF 40-min (SS) 3x1-Mile (90sec) Squats (3x5) 35-min (SS) 10x300m (5min) Deadlifts (3x5) 40-min (SS) 80-min (E) OFF

TRAINING CYCLE BREAKDOWN 23 WEEKS Championship Phase Weeks 17-21 or 23 (October 9 th -November 25 th ) Fine tuning of racing and training strategy. Heavy emphasis on speed endurance and pacing. Mon Tues Wed Thurs Fri Sat Sun 40-min (SS) 10x400m (5min) 35-min (SS) 25-min (TH) Deadlifts (3x3) 40-min (SS) 65-min (E) OFF 40-min (SS) 12x300m (6min) Squats (3x3) 35-min (SS) 4x1-Mile (2min) 40-min (SS) 70-min (E) OFF

TRAINING CYCLE BREAKDOWN 23 WEEKS Pre-Conditioning Phase (Weeks 1-6) Build-up of aerobic fitness and strength development. Also the ideal time period to develop correct recovery patterns in sleep as well as nutrition. Conditioning Phase (Weeks 7-11) Heavy emphasis on mileage build-up to serve as a base/foundation for high intensity training later in the season. Race Preparation Phase (Weeks 12-16) Mileage decrease/intensity increase. Large focus on racing strategy in league competition and Invitationals. Championship Phase (Weeks 17-21 or 23) Fine tuning of racing and training strategy. Heavy emphasis on speed endurance and pacing.