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

bvtrack.com Dave Untnerholzner Head Track & Field Coach, Bella Vista High School

Accomplishments: • 19 Boys & Girls Track & Field Team

League Championships • 5 Boys & Girls Track & Field Team

Section Champions • 20 Individual Section Champions

SOURCES & INSPIRATION

Great Oak High School Cross Country Program Doug Soles Head Track & Field, Cross Country Coach, Great Oak High School

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

SOURCES & INSPIRATION

400m Training Clyde Hart Former Director of Track & Field, Baylor University (1963-2005)

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

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

Training Plan at Nike Cross Nationals 2015 Andy Powell Head Distance Coach, University of Oregon

Accomplishments: • 2015 USTFCCCA Indoor and

Outdoor Track and Field National Assistant Coach of the Year

• 26 Individual National Champions and 100 All-Americans

SOURCES & INSPIRATION

2012 Daily Training Log Nick Symmonds American Middle-Distance Runner

Accomplishments: • 6-time USATF Outdoor 800m

Champion • 4-time NCAA Division III Outdoor

800m Champion • 5th place, 2012 Olympic Games

800m (1:42.95)

SOURCES & INSPIRATION

weareeaton.com Ashton Eaton and Brianne Thiesen-Eaton Multi-Event Olympians

Accomplishments: Ashton • Decathlon and Indoor

Heptathlon World Record Holder • 2-time Olympic Gold Medalsist Brianne • 3-time NCAA Heptathlon

Champion • 2016 Olympic Bronze Medalist

SOURCES & INSPIRATION

Strength Training for Distance Runners Forest Braden Head Distance Coach, UCLA

Accomplishments: • 3-time All-American, Boise State

Univeristy • 7-time Western Athletic

Conference Individual Champion

SOURCES & INSPIRATION

Running Injuries and Treatment Options Seminar Dr. Kevin Kirby Sports Podiatrist

Accomplishments: • UC Davis Cross Country, Track &

Field (1975-79) • 13-time Marathoner, Personal

Best: 2:28

SOURCES & INSPIRATION

My Own Personal Experience! Andre Ayala Distance Runner Extraordinaire

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

SOURCES & INSPIRATION

My Own Personal Experience! Andre Ayala Distance Runner Extraordinaire

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 (3rd) • Godebo Chapman – 1.5mi, 7:45.0 (2nd)

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 – 2nd place, 800m (2013) • Justin O’Reilly – 2nd place, 400m (2014) • Cali Allen – 2nd place, Javelin (2014) • Jerik Embleton – 1st place, 800m (2014) • Jerik Embleton – 1st 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, 2nd 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:

Source ford.com

2017 Ford F-150 Raptor 4WD Supercrew

2017 Ford Mustang GT Premium Fastback

Curb weight (lbs.) 3,705 Horsepower: 435 Ratio: 8.5x

Curb weight (lbs.) 5,694 Horsepower: 450 Ratio: 12.6x

WEIGHT TRAINING IMPLEMENTATION CONTINUED

Why this is significant

Source ford.com

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

WEIGHT TRAINING IMPLEMENTATION CONTINUED

Now consider this:

Source ford.com

2017 Ford Mustang V6 2017 Ford Mustang GT Premium Fastback

Curb weight (lbs.) 3,705 Horsepower: 435 Ratio: 8.5x

Curb weight (lbs.) 3,533 Horsepower: 300 Ratio: 11.77x

WEIGHT TRAINING IMPLEMENTATION CONTINUED

Source ford.com

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

WEIGHT TRAINING IMPLEMENTATION CONTINUED

In conclusion, the goal is to be as powerful as possible, without gaining weight

How is this possible?

Goal Intensity (Weight) Volume (Reps) Power High Low Strength Medium Medium Hypertrophy Low High

Early Season

Late Season

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

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)

Strength Development

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 19th-July 30th)

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 31st-September 3rd)

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 4th-October 8th)

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 9th-November 25th)

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.