
Thanks to Craig Stern.
Daniel Milechman of Tamalpais and Kate Courtney of Branson
Thursday, November 12, 2009
Individual winners from today's MCAL
Posted by Albert Caruana at 11/12/2009 11:20:00 PM 1 comments
Labels: 2009 Cross Country
Norcal Cross Country league championship coverage...
The Press Democrat gets it's own space (just amazing coverage):
SCL Finals results: Dowdy 15:24 & Taylor 17:15, Petaluma boys & Casa Grande girls take titles
SCL Finals story: Dowdy, Taylor lead teams to titles
Piner's top six runners post personal bests
Redwood Empire XC Runner of the week: Newest Taylor & Garza
PD's AOW: Andrew Zellman
SJS
Section cross country finals Saturday in Folsom (sacbee.com, scroll down)
Six Zebras advance to section finals in cross country (lincolnnewsmessenger.com)
Uscanga, Bruins Running for Shot at State Championsships (riverbanknews.com)
Five local runners qualify for section meet (tracypress.com)
Vista girls place second at cross country sub-sections (folsomtelegraph.com)
Making state meet is only goal (edhtelegraph.com)
Galt sends three to cross country section meet (lodinews.com)
NCS
Melton, Broncos in fast company (insidebayarea.com)
Cross-country squad prepares for NCS (redwoodtimes.com)
CCS
Highlight Reel (mercurynews.com) Garrett Rowe Mtn. View
Highlight Reel (mercurynews.com) Erin Hicks Los Altos
Other links? Send them to albertjcaruana@gmail.com
Posted by Albert Caruana at 11/12/2009 07:20:00 AM 0 comments
Labels: 2009 Cross Country, Newspaper Articles
Sunday, November 08, 2009
Peaking (Part III) by Chris Puppione...
Any fun traditions that you may have done or seen coaches do to help athletes at this time of year?
This is a great question because it appeals to the part of championship season that is the most fun—the “magic” element. Now, you may recall that in an earlier installment, I clearly stated that there is no “real magic” involved in running fast—this is still true, but I will now elaborate.
Sadly, there is no amount of pixie dust that we can sprinkle on the athletes to make them fly because (a) there is no pixie dust, and (b) there is no pixie dust. However, are there things that coaches and athletes can do during this time of the year to inspire and bring about amazing performances? Absolutely, but none of them involve a physiological transformation. Rather, we are looking at gathering the scattered teenage mind, fixing it to a purpose, and doing so with an eye to passion and wonder.
One way to do this is to establish team traditions—rituals, themes, benchmark workouts, etc. And not all of these traditions originate with the coach, and often, the best ones do in fact come from the athletes themselves.
The most compelling aspect of these traditions is how they serve to unite a team and carry with them a mental elixir brewed with equal parts poise and confidence. These traditions can put the athletes at ease, assuring them that something special awaits them around the very next turn. This then serves as the impetus for excitement, then confidence, then invigoration.
Here are some rituals or traditions I have been privy to over the years:
1. The Matrix Trilogy
When I was coaching and teaching at Cardinal Newman High School, I wanted to find a cool way to introduce my students in World Literature to Buddhism, Taoism, and other schools of eastern philosophy. I came up with the idea of teaching the book Siddhartha by Herman Hesse in conjunction with the movie, The Matrix. This was back in 2000, the year after the movie came out, and I knew the boys would be all fired up to see a kung-fu/shoot-em-up/cyber fest, and so I held it as the reward for finishing the novel. After teaching Hesse’s novel, and then watching The Matrix afterwards, I listened to my students as they spoke about the parallels between Siddhartha’s journey and that of Neo in the movie. It was a hero’s journey, but not only that, but one of discovering your true identity, purpose, and self-fulfillment.
Then I listened to some of the quotes from the movie:
“Quit trying to hit me and hit me.”
“What are you waiting for? You are faster than this. Don’t think you are…know you are!”
“Sooner or later, you’re going to realize, just as I did, there’s a difference between knowing the path…and walking it.”
“- Do not try to bend the spoon. That’s impossible. Instead, only try to realize the truth.
- What truth?
- There is no spoon.
- There is no spoon?
- Then you will see that it is not the spoon that bends, it is only yourself.”
That’s it, I thought to myself. I knew I liked this movie for some reason, and it sure wasn’t because Keanu Reeves was a great actor. The Matrix is a running movie! Later on, my friend Pete Dolan (head cross country and track & field coach at UC Santa Barbara) and I would pick out different parts of the movie that, in our minds, clearly illustrated that The Matrix was the greatest running movie of all-time.
What we saw in this film (and in its second installment, The Matrix Reloaded) were the psychological elements a runner needed to make that big breakthrough, and then continue to make a series of other breakthroughs on their way to peak performance. This movie was all about faith and commitment to a journey without worrying about where it may take you.
I have told my athletes for years now that training is an act of faith—you are not certain of what the outcome will be in the end, but if you are committed to this greater purpose and are unwavering in your pursuit, the payoff could be huge.
From The Matrix Reloaded:
“I stand before you unafraid. Because I believe in something you do not? No. But because I remember. I remember that I am here not because of the path that lies before me, but because of the path that lies behind me.”
If your team has done the work, been committed to a greater, unified purpose all season, this can be your rallying cry. The hay is in the barn, as they say, and now you can go forward undaunted and with passion. So cool.
I would go on to use The Matrix philosophy with my teams at Amador Valley High School, handing the athletes quotes from the movies and how they related to running. Then, following team dinners during the championship run, we would watch the movies and get fired up.
2. Nordhoff High and The Magic Socks
No team in California cross country has enjoyed as much success at the State Meet as Nordhoff High School in Ojai. Under the guidance of coaching legend Ken Reeves, this school rolled to more state championships (boys and girls combined) than any school in history. Mind you, Coach Reeves is an amazing coach from the technical side—knowledgeable, well-read, proven in his training theories and execution. However, even this ardent student of the sport felt that a little icing on the cake could give his kids just that little something extra to push them up to the top of the podium.
One way he did this was with his “magic socks.” Each season, the kids would don some kind of special themed pair of socks that served as their talismans of luck and victory. One example of these garments of grandeur was the year the Nordhoff squads toed the line wearing Sonic the Hedgehog at their feet—kinda fitting, right?
Now these socks were not laced with EPO, nor did they have rockets strapped to the sides, but what they did have was purpose. The kids at Nordhoff wore them with the same excitement I did when I got my first pair of Zips back in 1979. Zips were fast shoes! Hey, even the commercial said so:
“Zuh-Zuh-Zuh Zips are a lot of fun—
What you do in Zips almost can’t be done!”
And then these kids would take off running, and bolts of Z-shaped lights would shoot out of their feet as they ran away! Man, was I fast in my Zips!
The point here is this—the kids want to believe that “just a spoonful of sugar helps the medicine go down.” By giving them a token for luck, speed, or strength, they will invest their own belief in it, so much so that it can actually positively impact their performance. It is a positive piece of feedback that they can carry with them as reminder of not only their goals, but of their teammates that they are joined to in this pursuit.
A final note on this—championship season uniforms. I think the coolest display of donning new singlets for the championship run was pulled off again by Coach Reeves at Nordhoff High. When I was coaching in the Southern Section years ago, I watched as Reeves’ team moved themselves to the starting line of the section finals race. His team was already in their singlets, but they were an older version. They took off and did a quick stride from the line together. When they returned to their box, the athletes pulled off the old jersey to reveal yet another one underneath—a different version yet again. And then another quick stride from the line. Upon their return, they pulled off that singlet, and there was another different one underneath! Coach Reeves later explained that this ritual was done to remind the kids of the great teams that came before them. It also served as a way to fire them up, in that when they pulled off the final old jersey, they had brand new ones as the final layer that no one had seen—it was like seven Clark Kents or Diana Princes transforming into Superman or Wonder Woman. They were dressed for battle.
Since then, I have seen many teams use special jerseys during the championship run—either new uniforms or throwback singlets from years past. As I mentioned before, I believe this can really jack the kids up in a good way if they can invest something in this ritual. The coach’s duty then is to assign purpose or meaning to such a move. When I used this at Amador Valley in 2003, we were one of two solid teams that wore all purple (College Park being the other). I figured that other coaches might use the cue “pass anything in purple” with their athletes on that day, while at the same time, I really didn’t want anyone to see us coming. So we warmed up in full sweats and kept them on until right before the gun fired, when the girls then unveiled their new white uniforms. The ladies were so excited about this little stealth mission, and because they felt like they were rolling below the radar, they ran with a little more abandon and a lot of vigor, and they took home a second place pennant that day over a few teams that (on paper) were stronger.
Bottom line—there has to be an investment on the part of the athletes for this to work—they must believe in it. For that to happen, there must be a greater purpose. Otherwise, you are just playing a silly game of dress-up.
3. The BYU Smiley Faces vs. The Stanford Roll Call
Similar to the “magic socks”, at the 2001 NCAA National Cross Country Championships, two very powerful teams—the BYU Cougars and the Stanford Cardinal—waged an epic battle, resulting in BYU pulling off the win by a narrow margin.
Following the race, it was noticed that the ladies from BYU all had smiley faces drawn onto their hands, while the ladies from Stanford all had the names of their teammates scrawled on their hands.
For BYU, the smiley faces served as a reminder to relax and run free, while the Cardinal wore their teammates’ names on their hands to remind them to dig deep with a little over a mile to go in the race. Both teams ran well, and both strategies are very sound.
As coaches, we can help or athletes by giving them cues for races, and sometimes these cues can be things they wear—clothing or ink. If you have a team that is very talented but often has trouble relaxing and just allowing their performance to take place rather than forcing it, perhaps the smiley face approach could work for those kids. If you have a close-knit group that has really come together well, perhaps putting their teammates’ names on their hand will help these kids fight through the tough parts of the race because they know their teammates will be counting on them.
Either way, whether it is smiley faces, names, or Roadrunner tattoos, if the kids have a visual prompt during the race that is assigned specific meaning, it can work as a mantra for them and be a steady motivator for them throughout the race. When I was at UC Davis, we would always put the school’s athletic logo on the back of our singlets so that when we were in a race, our guys and ladies could locate each other better in packs and surge ahead to run with their teammates.
Whatever you decide, these visual prompts can be great sources of inspiration to a fatiguing runner in a race.
Incidentally, the BYU ladies wore the smiley faces again in 2002, and again, they took home the national title.
4. Take a piece of “home” with you
As a kid, I spent each summer swimming competitively for a local club team. At the end of the season, we would have a league championship meet at the junior college. The pool there was HUGE. Like SCARY HUGE. And while we knew that each lap was still 25 yards, the size of the aquatic center as well as the pool were enough to freak a kid out or make them feel like they were about to toil in a terribly hostile environment.
However, each year, our team had a secret…we brought our own pool with us to the meet.
In a pre-meet ritual, the entire team—from 5-year olds to 18-year olds—would assemble poolside at our club the day before the meet, and our captains would take a large plastic jug and fill it with water from our pool. The next day, prior to warm-ups, our team would march into the pool area, perform our team cheer, and then we would empty the jug’s contents into the pool, thereby transforming this unfamiliar and once frightening environment into our own home pool.
Now again, while performing this ritual did nothing to change our fitness or physiological makeup, it did serve to put us at ease, as well as serve as an outward proclamation that this pool was now “our house.”
Later, I would use this as a coach in cross country, having the captains take the team out to our home course to collect dirt from or friendly paths to sprinkle onto the sectional and state meet course, thereby transforming the foreign course into one we were ready to make our own by running very fast.
This also bore a striking resemblance to me later in life when watching the movie Hoosiers, wherein Gene Hackman plays the role of a fiery Indiana high school basketball coach who leads his small-town squad to a state championship victory. In one of my favorite scenes, Hackman leads his country boys into the large city arena where the championship game will be held the next day. The building in which the court is housed is enormous to these boys from the sticks, and the audience can see the shock, awe, and nervousness run over their faces as they stare into the distant rafters of the facility. Calmly, Hackman pulls out a tape measure, and asks the boys to measure the distance from the free throw line to the hoop, as well as the distance from the hoop to the floor below. The point? Regardless of the size of the venue or the game, the parameters were all the same. Pretty cool, right?
In short, by performing a physical ritual that can familiarize or normalize a championship setting for the athletes, a coach can simultaneously put the athletes at ease as well as charge the kids up to claim the course as their own.
I could continue on, naming a ton of other great things I have witnessed associated with championship season, but they would all point back to one thing:
Faith.
To quote Muhammad Ali: “It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.”
Whatever ritual or tradition you employ during the championship run, it must be something in which the kids can place their collective faith. I tell my athletes that faith is not believing in something based on insufficient evidence, but rather believing in something regardless of the evidence.
This harkens back to this idea of championship season “magic”—or any magic for that matter. People love to be amazed, and they love to be inspired, and they also love to suspend disbelief for just long enough to have a thrill. Having faith in something—a piece of clothing, a movie parallel, a jug of dirt, or inked up skin—may seem a little silly when you step back for a moment and only see them in their purely physical state.
However, when those simple items are given a greater meaning—one of emotion or collective hopes—these once trivial pieces of matter become serve as shining reminders of what is so wonderful about our sport—that if we just believe, we can be so much more. Believe to be. Yeah, I like that a lot.
By having faith and believing that something may be possible when all the evidence from before argues in the face of such, an athlete can be free to take greater risks and challenge what was once thought of as being insurmountable. A story to bring this point home:
Scientists placed hundreds of fleas in a jar and placed cellophane wrap to the opening at the top to keep the fleas in there. They watched how time and again the fleas jumped up and bounced off the plastic wrap and fell back into the jar. Time and again the fleas hit the layer of cellophane, and time and again they fell back. After allowing this to go on for some time, the scientists noticed that the fleas were still jumping, but they were not quite reaching the heights from before.
They then removed the cellophane wrapping.
The fleas continued to jump towards the jar’s opening, but amazingly, none of them jumped out. They would only jump as high as the height of the opening and then descend back into the jar. This, too, continued for some time until finally one flea took a shot at getting out and flew up and out of the jar and took off. Once this happened and the other fleas acknowledged the escape of the one flea from what once held them back, they all began leaping out of the jar with great ease.
The point? Even when you are certain that there is something holding you back—a barrier you “know” you cannot break through—challenge it again and again, because eventually you will beat it. Take the risk, because the worst thing that will happen is that you will end up right where you already are. Have faith—aim high.
Anything else you would like to add.
Good luck to everyone this championship season, and when it gets tough (as it most certainly will) and your body feels like calling it quits, realize that you have something more inside. Shakespeare wrote, “Care I for the limbs, the thews, the stature, bulk and big assemblence of a man? Give me his spirit.”
Man, Shakespeare must have been one fast dude…
Posted by Albert Caruana at 11/08/2009 10:00:00 PM 3 comments
Labels: 2008 Cross Country, Coach Contributions, Coach Pup
Northern California Cross Country newspaper coverage...
Justin-Siena runner Joske has sight set on state meet (napavalleyregister.com)
Great 'State' of mind: Eureka boys, girls first at H-DN x-country championship (times-standard.com)
Vaca cross country shines at Subs (thereporter.com)
Carondelet senior Heather Cerney wins EBAL cross country title (contracostatimes.com)
Zellman wins three-man duel
Ukiah senior outruns Byers, Luna; Montgomery's Nacouzi cruises in girls' race (pressdemocrat.com)
RUNNING: Hawks edge York for third straight CAL title; Quezada first in girls race (Hollisterfreelance.com)
Both Amador High School Varsity cross country teams win second in MLL finals (ledger-dispatch.com)
Deer Valley High's Nathaniel Wilson wins BVAL cross country meet (contracostatimes.com)
ENDURANCE ACES: Carmel girls win 12th straight MTAL title (montereyherald.com)
SCCAL cross country championships 2009: Moriarty wins, but Aptos loses tiebreaker (santacruzsentinel.com)
North Bay League Finals 11/6/09 (pressdemocrat.com)
College Park cross country teams capture DVAL titles (insidebararea.com)
Healy leads Lancers back to CCS meet (mercurynews.com)
Prep roundup: Carmel cross country wins title (thecalifornian.com)
Laura Schmitt: MAFHOF Class of 2009 (marinij.com)
COLLEGE
Local Roundup: Wildcat men's cross country team wins eighth straight regional title (orovillemr.com)
Former Sierra standouts excelling in college (mantecabulletin.com)
Posted by Albert Caruana at 11/08/2009 07:29:00 AM 0 comments
Labels: 2009 Cross Country, Newspaper Articles
Friday, November 06, 2009
Peaking (Part II) by Chris Puppione...
Just a reminder to everyone that I do hope to get more feedback from all the coaches, athletes and parents reading these articles. It's always great to hear the thoughts of everybody out there. Ideas for future topics are also encouraged.
The mental aspect is key as well. How do you handle your runners at the time of year such as league, section and beyond?
Ah, the mental aspect—so aptly named, don’t you think?
This is the most dangerous part of preparing a team for the championship season by far. I once heard Keith Henschen (sports psychologist who advises the US Olympic Track team) speak at a convention where he asked the room of coaches how much of running was mental. People shouted out various answers, ranging mostly from 75% to 95%. I saw the train coming through the tunnel with its lights off and kept my mouth shut and waited for impact.
“Running is probably about 5% mental,” Keith said. “But that 5% controls the other 95%.”
Wham! So true…
So what is a coach to do? Do you ignore the mental preparation and let the body run on autopilot or hope that your kids can get it together on their own? Or do you script everything out for them; look to manipulate the minds of your athletes to conjure up a desired result through mind-melding wizardry?
“DANGER! DANGER! WILL ROBINSON! DR. SMITH! DR. SMITH!” (Showing my age here a bit…)
Here’s the deal—once you delve into the mental aspect of prepping a team or an individual athlete for championship time, there is no going back. You cannot go back.
“You can check-in any time you like, but you can never leave…”
In all seriousness (and Eagles’ lyrics aside), a coach must have a firm plan or a focused approach when incorporating mental training into preparing athletes to perform. It cannot be done on the fly, and just like the physical aspects of training, there has to be some semblance of this training woven into each part of the year to some degree. That is not to say you get the kids wound up and ready to rip people’s heads off at the pre-season scrimmage all the way up to sections—that is exhausting and ultimately they will leave their best races in a mid-season dual meet. What I am saying is that there needs to be some mantras, slogans, goals, or themes to every season that the kids are reminded of (gently and appropriately) throughout the year.
For example, back in the day, Chris Walsh—one of the masters of getting a squad ready mentally for the championship run—used to have themes for each season when he was coaching at Campolindo High School. (Man, I am giving some mad web time to the Cougars lately…) One year it may be Pre, the next Billy Mills, and even one year, I believe it was Sitting Bull! Anyway, he would then make team t-shirts centered on these figures or themes, and that would be the rally cry for Walsh’s teams throughout a season. He didn’t beat it to death, but with every donning of those t-shirts, the kids were reminded of what they were striving for, so that by season’s end when it was time to really get into the mental aspects of training in preparation for the big races, the Cougars already had a purpose to their running ingrained in their minds and bodies, and all Walsh had to do was season them with a little pixie dust and his own palpable passion for the sport, and those teams were chomping at the bit!
Anyway, overall point here is this—mental training is a Pandora’s Box—once open, there is no closing it, so you better be like Pecos Bill and throw a lasso around the tornadoes that are teenagers’ minds and coral them, train them, and guide them on a proper path of controlled aggression and destruction of the competition. If not, you may lose the farm you built so carefully all season in one crazy storm of teenage angst and hysteria.
That said, how do I handle teams during this time? Here are three key points that I think are important:
You can’t sell something if you do not embody it.
Look, I am not your typical cross country coach. I am a smash-mouth cross country coach—plain and simple.
I am not a soft-spoken, master motivator like one of my high school coaches, Mr. Phil Wilder at Moreau Catholic High School. Man, Mr. Wilder could just look at you and tell you one or two things and you believed him instantly. He has that thing—the delicate ferocity that calms you within the same moment that it gets your legs twitching with anticipation to just cut loose on the course and the clock. Mr. Wilder can pull that off because he is not pulling anything over on you—he is just being himself. He is calm. He is ferociously competitive. He is believable and trustworthy. He is a master of his art, and as his athlete, I never felt manipulated or led astray. That is why when Mr. Wilder told me anything, I believed him completely—his word was good and true.
Now, if Mr. Wilder had ever tried to be any different than who he is day in and day out, there would have been some trust issues here. If he were to get in my face, call me a no-good so-and-so dog-meat train wreck of a human being and that I better move my hind parts to the finish line before everyone else or I would have to walk home from the meet, I probably would have laughed at him. Mr. Wilder impersonating Bobby Knight? I would buy tickets to that disaster in a hot minute!
It all points to consistency. As a coach, if you are laid back, relaxed, and soothing in your speech, be that way in the championship season. Be a Mr. Wilder. However, if you are a fiery, high-energy, hooting and hollering madman, like me or one of my other great high school coaches, Mr. Peter Brewer at Castro Valley High School, well cut loose—unleash the fury!
If Brewer had ever tried to put his hand on my shoulder and give me the delicate, succinct speeches that Wilder did, I would have swallowed my own tongue in an uncontrollable fit! No, from Brewer, I needed his staple ten minute dissertation on an obscure subject that he would then cleverly spend another ten minutes tying into how it relates to running faster in his bellowing voice that originates somewhere in the deep substrata of the earth’s crust. And of course, somewhere in that time, I would have to ask him to pause while I pulled out my Webster’s Abridged Dictionary so that I could understand at least every third word he was saying. What ultimately rang through loud and clear (even if I couldn’t translate all of his verbiage or decipher his grand tales) was that Mr. Brewer was absolutely invested in our success FOR US. He wanted us to be successful for our own sake, not his, and his electric displays of emotion and intellect were evidence to that truth.
In the end, Mr. Brewer fired me up because he was loud and prolific in his speeches, and his thunderous voice rattled my rib cage when he cheered for me, and I trusted his passion and excitement—he was genuine. Mr. Wilder fired me up because he put me at ease, made me feel like a part of a warm family, and I knew he was about the most trustworthy man I would ever meet, so I could do anything he told me I was capable of achieving—he was genuine. Both of these men have enjoyed great success and built model programs that are to be envied by all coaches—and like Old Blue Eyes, they “did it [their] way.”
As coaches, we cannot lie to our kids—even if we think it will help them perform or be happy. Ultimately, the façade will fall and they will never trust again. Be yourself and they will love you and follow you because you are honest and consistent, and that is a major part of getting your kids ready to roll come championship season.
“That’s outside my boat.”
During much of the season, and especially during the championship run, I ask the athletes to be like racehorses in two ways:
1. Be dumb and just run. (Courtesy of Villanova’s great coach Jumbo Elliott.)
2. Run with blinders on—don’t worry about what everyone else is doing.
The first sentiment asks the athletes to not think so much an just let their bodies do what they have been trained to do—a very good point indeed. The second idea is the one I find even more compelling and important, and there is a great story that I tell each season that really brings the message home to the kids.
Legendary sportscaster Charlie Jones bemoaned his assignment for the 1996 Atlanta Olympics. An inductee to the Pro Football Hall of Fame for his broadcasting talents, Jones was relegated to covering the rowing, canoeing, and kayaking competitions by NBC, and he was not happy about it. However, he had a job to do, so like any good professional, he buckled down and got to work.
In the midst of grinding it out covering these less than high-profile events, Jones stumbled across a common phrase uttered regularly by the athletes he was interviewing. When talking to the rowers about the weather conditions, their lane assignments, their competition, or broken oars, the athletes responded by saying, “That’s outside my boat.” After hearing this constant refrain to such questions, Jones realized the incredible focus these athletes had and how they were dialed into what was most important—what they could control. The rowers did not allow themselves to entertain thoughts beyond what they could control, leaving them to attend to their own preparation and execution for the big race, which they were able to do with a greater sense of confidence and ease.
Jones internalized this message and took a new outlook not only on his current job assignment, which he later called the most fulfilling of his career, but he also wrote a book about this simple phrase entitled That’s Outside My Boat: Letting Go of What You Can’t Control.
During the championship run, things can be rather hectic for the kids—Halloween, Thanksgiving, standardized tests, winter formals, football games, college applications, etc. If they come to practice or a race with all that baggage, the end result is not going to be too darn good. I ask them that when they are at practice or at a meet, they are to focus on here and now—what they can control in this moment. That would be running—period.
As it pertains to the actual competitions, I also ask the athletes to focus on what we can do as a team and what they can do as individuals. We cannot control the weather. We cannot control which box assignment we get. We cannot control how the other teams will perform on race day. However, we can do our very best to be rested and ready to rock when it counts by focusing on what we can control—rest, nutrition, training, teamwork, and faith. When a team can get even those few things in order, confidence will erupt from within—no rah-rah speech can replace that.
Rankings, trash talk, previous results, etc.—we acknowledge their existence and the fact that we cannot control them, and then we return our attention to what is important to us—our team. We “shine a light on what is right”—we give our attention to the things that will allow us the best opportunity to succeed. We focus on each element of our preparation and our race in its due time—not before and not after. I tell the athletes that runners must have short-term memory and reject the compulsion to envision the future, because when you are outside the present moment, you are falling in love with dead time. We cannot change the past, and the future is merely the byproduct of what you do in the present, so we must stay in the moment and focus on what we can control.
Every kid is different—give them what they need, not what you want them to have.
We have all heard that athletes must be trained as individuals—that their varying physical talents and genetic codes demand that we treat them as singular experiments of training. Training the mental aspect of an athlete is no different, but it is often harder than getting them physically prepared to run fast. Sometimes, an athlete’s outer appearance and disposition can be misleading.
Years ago, I coached a kid named JK Withers at Cardinal Newman High School. JK was a very talented kid who ended his high school career with PRs of :49.2 (400), 1:53 (800), 4:10 (1600), and 8:36 (3000)—a pretty impressive resume. However, if you ever met JK, you probably did most of the talking. A shy, quiet kid, JK never flaunted his ability or spoke of his success. He just did what his coaches told him to do, and on race day, he would cut loose with an eye-popping performance—after which he would quietly shuffle off to get his stuff together and go cool down. No posturing, no grandstanding, and no posting braggadocios commentary about himself on the Internet—the kid just ran and did so with his mouth shut.
A kid like this—probably a deep thinker, right? Contemplative. Calm. Cool and collected, right?
Not so much.
This kid listened to thrash metal music prior to races. When he talked about races, it was as if he was forecasting a medieval battle in all of its savagery and gore. While JK’s outward demeanor was quiet and reserved, inside of him was a tempest of emotion and grit ready to be unleashed. He looked to me as his coach to fire him up with Knut Rockne-esque speeches prior to key races. He expected me to holler and be every bit of the smash-mouth coach I identified myself as earlier in this article. JK thrived on that raw emotion and grit-your-teeth-and-love-the-pain kind of motivation. It made him come alive—it allowed him to break out of his shyness and do something special on the oval. A heart to heart would be the last thing he would want, and he was already stocked up on silence, so there was no use for more.
What I am saying here is that as coaches, we must find out what drives our athletes—what gets them going? What motivates them to run fast? What kind of coach do they need? As I said before, we cannot be something we are not, but regardless of what a kid needs, any coach can provide it in his or her own way that is sincere and effective. So I suggest that if you want to really delve into the mental aspect of training with your athletes, you must not only know what their goals are, but you must also know what motivates them and what kind of prompts they need from you to help them perform.
An important part to all of this is here—you cannot motivate them all the same individually, but you can motivate them the same collectively. What I mean is this—each individual kid may require different mental approaches to racing, but when the individuals are brought together as a team, a new identity is formed, and the coach can motivate that one collective identity in the way that best sits the character of the team. If your team is lively and thrives on a steady diet of excitability, feed the beast. That doesn’t mean that you won’t have some kids that are maybe more reserved or shy or academic in their approach on that same team, but when they are joined with their teammates, they take on a new identity and are transformed.
Most of all, do not force things mentally on your athletes at this time. I had a team at UC Davis that basically told the coaches, “We know what we need to do—you don’t have to give us any speeches.” Best thing I ever heard. That team did not need any bells and whistles—they did not need a rah-rah session or for me to tell them they were wonderful people no matter the outcome of the race. No—they were focused and determined, and anything I would have said would have only been a distraction to them. So I kept my mouth shut, and those men won a conference title.
Knowing what drives your athletes internally is a most valuable piece of the puzzle when looking to elicit peak performance. Once you know what they need (or don’t need), then you can move ahead with the process of getting the athletes to a place where they can be successful.
Please feel free to share your thoughts on this article and/or ask any questions for Chris in the comment section below.
Posted by Albert Caruana at 11/06/2009 06:59:00 PM 7 comments
Labels: 2009 Cross Country, Coach Contributions, Coach Pup, The Art of Coaching
Thursday, November 05, 2009
Northern California Newsapaper Coverage...
HIGH SCHOOL
Scots continue PAL dominance (SMdailyjournal.com)
2 more PAL titles for Carlmont cross country (Daily News)
Deer Valley High's Nathaniel Wilson wins BVAL cross country meet (contracostatimes.com)
Cross country parents fight the law and win (Daily News)
Gunn boys, girls run to second-place finishes (paloaltoonline.com)
Rowe, Mountain View breeze to SCVAL El Camino title (mercurynews.com)
Tracy runner completes sweep (tracypress.com)
GV's Mallory tapering at exactly right time (modbee.com)
Paly boys' cross country advances to CCS after qualifying at Leagues (palyvoice.com)
SHS cross country teams earn CCS berths at BVALs (morganhilltimes.com)
Lady Acorns going to CCS again; Groen advances for LO boys (morganhilltimes.com)
COLLEGE
Sumpter is Big West Athlete of the Year (pressdemocrat.com)
Kim Conley is Sumpter’s role model (pressdemocrat.com)
Lockert running strong (pressdemocrat.com)
College of Sequoias runners focused on NorCal championships (visaliatimesdelta.com)
More to come. Feel free to send me links to newspaper articles that cover your teams to albertjcaruana@gmail.com
Posted by Albert Caruana at 11/05/2009 09:47:00 AM 3 comments
Labels: 2009 Cross Country, Newspaper Articles
Wednesday, November 04, 2009
Peaking (Part I) by Chris Puppione...
A suggestion was made to repost this article from last year. I will post part II tomorrow. Thoughts or ideas about peaking?
===============================
What are the key components to peaking your athletes for those big races?
The first thing that should be established here is that I do not believe in peaking—at least not in the sense that is commonly discussed by many coaches and athletes.
When people talk about peaking, it usually involves eliminating certain training components and introducing new ones in the hopes of producing some magical result at the end of the season. Common thought with regards to peaking also involves a big emphasis on rest, often taking the shape of very short workouts and runs, and even more days off. Peaking often is depicted as the zenith of a pyramid of training—another idea I do not agree with and will address later.
My thoughts in bullet form regarding these common ideas on peaking:
• Eliminate nothing from your training plan when looking to run your best. This falls in line with my “dance with the girl you brought” philosophy—never get rid of the elements that got you to this point.
• Once a team reaches the championship point of the season, a coach should not be springing new training components, new dietary methods, new rest and recovery techniques, NEW ANYTHING on his/her team. If a coach feels that speed is a need of his team then speed should have been introduced from Jump Street, not in the last 4 weeks of a season when an athlete could be injured or made sore by a new training element.
• There is really no magic in championship racing season results. However, I am not completely sacrilegious here. When I say there is no magic it is like saying there is no Santa Claus. Even though Santa doesn’t exist, the presents still appear on Christmas morning and we celebrate the tradition all the same with every decoration and Christmas Carol. And why? We plan for it, buy into it, and celebrate this tradition because it is fun to believe in something better. So even though there is no real magic during the championship season, we still get excited for it and buy into the thrill of the show and get just that little extra lift because it is wonderful to believe in something bigger and better than ourselves.
• Rest should be priority all season, not just in the stretch run. Reducing training volume is one thing (when done intelligently), but looking for more rest by slashing runs into fragmented jaunts and giving days off when they were not part of the regular program is just cutting the legs out of under your runners. Distance running is an aerobic endeavor—by dropping volume too much, you drop the aerobic stimulus of training and become less fit. Also, by adding days off you threaten the consistency of training you have established over several months—why would you want to put a hitch in your giddy up now?
So what am I saying here? I think my friend Dave Smith, head men’s cross country coach at Oklahoma State University (a top-5 NCAA program and new home to German Fernandez) said it best when I asked him about why his team’s always seem to get it done at the end of the season: “We don’t look to peak at the end of the season as much as we strive to deteriorate less than everyone else.”
Having an emphasis on what you do in the summer and in-season is where your priorities should be, and it is what you accomplish there that will allow you to enjoy a great month of November. You cannot do a whole lot physically in the last 4-6 weeks of a season to enhance a performance, but you can do plenty to inhibit it. By making good choices in training leading up to the end of the season, athletes will be at their best when it counts because the training will have been pointed towards such a progression.
During the tapering period (I prefer this verbiage), the biggest priority is specificity. An emphasis on goal race pace is the primary training component during championship season. This does not mean ditching everything else, but rather putting goal race pace training at the forefront of your training plan. This means specific speed and specific endurance—so focusing on paces that will allow you to maintain the necessary strength and sharpness to perform well over the given race distance. This may mean mixed sessions where you hit on paces a bit slower than goal race pace and a bit faster than race pace in conjunction with a healthy does of goal race pace training itself. An example would be this:
2 x 1000 @ 5k pace +:02 per 400
2 x 1000 @ 5k goal race
2 x 500-300-200 @ 3200-1600-800 pace
You address extensibility, specificity, and speed all in one session—a perfect mixed workout during the championship season.
Another workout I have used in the past that makes for some good goal race pace work and some snappy turnover without gassing the athletes is this:
12-16 x 300 @ 5k/1600 pace w/ 100 jog btwn
(Odd reps @ 5k goal pace, even reps @ 1600 goal pace)
I love this workout because it adds up to roughly 3-4 miles of running (with the recoveries included), and because of the short rest and quick reps, the overall time of the workout lends itself to being very tempo-like in orientation. Also, the speed of the reps at 5k and 1600 goal paces addresses the needs for specificity and specific speed. This is definitely a bang for your buck workout.
If an athlete has a 5k goal pace of 5:20 per mile (1:20 per 400), then you can safely set their 1600 goal pace at about 4:48 (1:12 per 400). This would mean alternating 300s at 1:00 and :54. If the athlete runs their recovery 100s @ even :45 (which is 12:00 mile pace), this would mean the total time for 3 miles of this session would be 18:54—not too bad, really. If they ran the 100s @ :30, then you are looking at a workout of 3 miles being completed in 17:24!!! That is some good work for less than 20 minutes.
Finally, I think it is key to do a “goal session” anywhere from 10-14 days out from your big race of the season. This workout should be approached like race day—a dress rehearsal of sorts. However, this session is not run with crazy, blind intensity—nor is it run for the sake of running a good workout just so you can say you ran a good workout. It is merely a cool approach to practicing what you hope to do on race day without pummeling yourself while hopefully inspiring some confidence.
One example would be what the athletes at Arizona State have done prior to racing well in the 5k during the collegiate outdoor track season.
4 x 400 @ 5k
2 x 800 @ 5k
1-2 x 1600 @ 5k
4 x 400 @ 5k
All of this is done at 5k goal pace with a 400 jog recovery between all repetitions. This session is calm, cool, and controlled, but Coach Louie Quintana tells me that his athletes derive a tremendous boost of confidence from this workout. And we all know that a confident runner is a dangerous runner.
In short, the key components to peaking well are proper planning before the season, being consistent and inclusive of all elements in training from the early going, sticking with what works for you and your team, addressing specific endurance, goal race pace, and specific speed, and finally, performing at least one session where the athletes can derive some confidence and inspiration as they approach the big race.
Some athletes need to maintain mileage while others do well with less. Besides trial and error, how else can a coach match up the right mileage and effort for each athlete?
As I have said before, mileage is entirely relative to the individual, which is why I prefer to stick with percentages as it relates to overall volume of training. Mileage can and should be reduced to a degree in the championship portion of the season, but I do feel that all elements should be maintained in their respective percentages. If an athlete is accustomed to having their long run being 25% of their weekly total and they have reduced their volume from 60 miles a week to 50 miles in a tapering phase, instead of doing the 12 mile long run they will do 10 miles—which is still 25% of their volume. Reduce the total volume but keep the percentages the same.
One thing I do like to do with some kids who are the more jumpy and eager ones is to allow them to run some of these lower volume runs at a more steady effort. Nothing too crazy, but just enough to feel zippy and good. This usually works out to a pace somewhere in the neighborhood of :50-:60 per mile slower than 5k pace. So, if a kid runs 5:30 pace on race day, that means closing out the second half of say a 6-8 mile run at 6:20-6:30 pace. It is not heroic or too taxing, but it can give them a bit of a charge while also massaging the aerobic system’s oxidative enzymes that need to be adequately stimulated once every 72 hours to maintain or improve fitness.
See, during a tapering phase, because many people like to crash volume or cut long runs, the athlete may not be getting the necessary stimulus as it pertains to the aerobic system. Again, the 5k cross country race is a major aerobic event, with over 90% of the energy provided to run the race coming from aerobic processes, so you cannot put this into jeopardy by cutting the long run, the steady state runs, or the aerobic paced interval work. Short, fast stuff with tons of rest is no way to peak a team. Now some may argue that doing the snappy 200s or 400s at the end of the season works for them. I would say, well, what else do they do?
I know my friend Chuck Woolridge at Campolindo HS loves to have his athletes run a hard anaerobic session of sets of 100-200-300 with minimal rest at very fast speeds during the closing stages of the season. Is Chuck doing it wrong? Do the banners he and his teams have hung in the gyms at College Park HS and Campolindo HS lie? Not at all—but also note that Chuck has his athletes still running 1-2 quality distance runs a week of at least 60 minutes all the way up to the week before the section meet. He also uses tempo repetitions of 500m during the final 4 weeks of the season, which also is a stimulation of the aerobic system, thereby offsetting his reduction of volume with an eye to maintaining the quality of training in proper proportions.
Basically, give the kids with some snap the ability to turn it over a little more during shorter runs. Your mileage hogs (you know—the grinders) need the long stuff, so feed the beast.
How long does a typical peak last?
I have heard many people say, “The bigger the base, the higher the peak.” Okay, that is true, unless you blow the top of your mountain of fitness with poor choices down the stretch. The peak of Mt. Vesuvius didn’t look too good after it exploded and leveled Pompeii, and coaches can cause their teams to erupt as well if they try to hold on for too long.
A big base is important, but it doesn’t give you a free pass to easy training for too long. I think a linear taper of 2-4 weeks is best for a 5k cross country race. There is nothing worse than seeing teams roll at league and sections and then have them be embarrassed at the state meet. Chances are they tried to hold on too long to a taper by starting it too soon.
The teams and athletes that I have coached who have performed at their best following a taper have done so usually in the second and third week of the phase. That is just my experience.
For a four week taper, I would suggest dropping overall training volume in the following fashion:
Week 1 = 5% reduction from original mileage total
Week 2 = 15% reduction from original mileage total
Week 3 = 25% reduction from original mileage total
Week 4 = 30% reduction from original mileage total
This means the following for the 40 miles per week runner:
Week 1 = 38 miles
Week 2 = 34 miles
Week 3 = 30 miles
Week 4 = 28 miles (including race day)
This means the following for the 60 miles per week runner:
Week 1 = 57 miles
Week 2 = 51 miles
Week 3 = 45 miles
Week 4 = 42 miles (including race day)
Also, there is something about the term “peak” that I feel needs to be discussed, and I mentioned it earlier in my response to question 1 of this interview. Many coaches have gone to clinics or read training books in which a training cycle is applied the graphic of a pyramid—a big, wide base on the bottom with a high, tiny peak at the top. The layers of the pyramid are often marked with the different components of training that should be used in each phase. This pyramid is a poor design, I feel, for coaches to follow in constructing a training plan for your team. The room at the top of a pyramid is really small—not too much room for anyone or any kind of good performance, really. And it is very limiting as well.
No—I would rather build something like the old World Trade Center’s Twin Towers—buildings that stood tall with top floors just as wide as their bases. In training, as I said before, we want to be inclusive—the Africans do a great job of this, as you kind find all elements of training in any phase of their training year. This means nothing is ever ignored or eliminated. By using effort-based training (fartleks, steady runs, hill reps or runs, strides, etc.), a coach can have his/her athletes address anything from VO2max, lactate threshold, power, or speed without overtraining at any point of the year. This doesn’t mean have a free for all—just vary the emphasis and the volume of each for different parts of the year based on what your particular training goals are.
That means each floor of your training structure is equally inclusive and strong as the one before it, leaving no room for detraining and plenty of space for success.
Build a skyscraper, coaches—not a pyramid. Your overall training year will be better, as will your “peak” because it will be more like a penthouse of success.
What are some common mistakes coaches make when peaking their athletes?
I think I addressed this a bit already, but again bulleted:
• Reducing overall volume by too much
• Eliminating components from the training when they should be inclusive of everything—you need all your weapons when you go to war. The last thing you need to do is to go into a gunfight carrying a straw and some spit wads!
• Ignoring the commitment to stimulating the aerobic system adequately at least once every 72 hours.
• Believing that you peak with speed. Speed can help shape the runner and leave them feeling sharp, but you need to be sharpening something of substance—i.e. the strong, aerobic engine is what drives the car, while speed is just a good set of tires.
• Swapping the training load for too much training intensity. When you cut volume too much you detrain the athlete to the point where they are so rested, they are damn near asleep. Then, by hitting them with a ton of high intensity short, fast stuff—well, you might as well take a baseball bat to their quads and calves if you want to leave them stiff and heavy.
• Bringing in new, MAGIC stuff to the training. If it is so magical, it could have worked just as well earlier in the season, so why didn’t you do it then?
I am sure there are plenty of mistakes that can be made in other ways, as well—whether you are talking about personnel issues (moving kids in and moving others out), mental and emotional issues (putting too much emphasis on mind tricks and passion rather than asking the kids to have faith in your team’s fitness), or other crazy nonsense that almost without fail pops up in the stretch run. As far as these things go, all I can say is you have to know the character and identity of your team and make decisions accordingly.
If you have any comments or questions for Chris, feel free to use the comments area below.
Posted by Albert Caruana at 11/04/2009 07:01:00 PM 6 comments
Labels: 2008 Cross Country, Coach Contributions, Coach Pup, The Art of Coaching
Tuesday, November 03, 2009
Sarah Sumpter running, and living, better than ever
By BOB PADECKY
The Press Democrat
Last Modified: Tuesday, November 3, 2009 at 6:10 p.m.
Cloverdale’s Sarah Sumpter won the Big West Conference’s cross country championships last Saturday at Riverside. In the 26 years that the Big West has been staging women’s cross country, Sumpter is only the second freshman to win the conference title.
OK, good, so much for the simple stuff. That’s going to be the least complicated paragraph you’ll read for the rest of this column.
But, come on, putting one foot in front of the other, how complicated can that be? Ah, but this is Sarah Sumpter we’re talking about here. If she keeps up her current pace of here-there-nowhere-everywhere, by the time she’s 30 her story will have as many pages as a Manhattan phone book and more plot lines than a Russian novel. There’s at least 30 minutes of a made-for-TV movie already done.
To start? Might as well start with the image, one more vivid.
“It was like I was standing inside a building,” said the CIF’s Division IV 2007 cross country champion, “and looking outside and seeing all the runners go past me. It was like I was trapped inside the building and couldn’t get out. I can’t really describe the depth of my frustration.”
To read the rest of the article, go to the following link:
Sarah Sumpter running, and living, better than ever
Posted by Albert Caruana at 11/03/2009 09:06:00 PM 2 comments
Labels: 2009 Cross Country, Newspaper Articles
Sunday, November 01, 2009
Ed Parker, Bay Area track and field coach who helped mold Olympians, dies at 78
By Glenn Reeves
San Mateo County Times
Ed Parker, a teacher and coach at Mills High for 30 years and an influential figure in the development of American women's track and field, died Thursday at the age of 78 in Gold River.
Female athletes coached by Parker were on every United States Olympic Team from 1960-1988.
Parker, a 1947 graduate of Burlingame High and 1951 graduate of San Francisco State, started coaching track and field with the San Mateo County Girls Athletic Association in 1959. He discovered Pat Daniels, a Capuchino High junior in 1960, and introduced her to track. Six months later, Daniels made the U.S. Olympic Team in the 800 meters. It was the first of three Olympics that Daniels, now Pat Connolly after her marriage to 1956 hammer throw gold medalist Harold Connolly, would take part in. She also won a national championship as a coach at UCLA.
"You've heard the expression, 'Get a life,' she said. "Mr. Parker gave me a life. I never met anyone with his integrity. A lot of coaches are full of phony hype. He would always tell you the truth, never tell you you could do something unless you could really do it."
While at Mills, Parker started the Millbrae Lions Track Club. That was where he coached future Olympians Marilyn King, Lucia Vaamonde, Kathy Sulenski, Maren Seidler and Cis Shaeffer.
The last Olympian Parker coached was Leslie Maxie, who set a junior world record in the 400 hurdles in 1984 and competed for the U.S. in the 1988 Olympic Games. "He was a great coach and an infinitely patient man," said Maxie, who now works in public relations for NASCAR. "More than anything he was a good person. He cared about people." Parker is survived by his wife, Barbara, daughter Sharon Parker Garcia, son Aaron Parker, and four grandchildren. Link to article: http://www.insidebayarea.com/olympics/ci_13671720
Posted by Albert Caruana at 11/01/2009 08:00:00 PM 0 comments
Labels: 2009 Cross Country, Newspaper Articles
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