1. Wayzata X-C: With the End in Mind
Bill Miles
Wayzata High School
Mnpreptrack.com

2. Overview With the End in Mind Overview of our program Our Training
Competitive
Philosophical
Overview of our program
Our Training
Tactics
Our Philosophy

3. Wayzata Boys Cross Country
Wayzata is in Minneapolis’ western suburbs.
Wayzata High School has about 750/grade.
Cross Country is a Grade 7-12 program.
The boys & girls programs are separate.
We have ~ 200 boy athletes (~80 in Gr. 7 & 8)
We have eight coaches (5 paid). Three at the Middle School and five at the High School. There are two other volunteers who coach the team for the Nike Regionals & Nationals.
Our season starts in mid-August & we offer a summer program.
Most of our athletes run track in the spring.

4. Training the Athletes
Keep it simple stupid and keep it sound stupid = KISS2
I was a high school history teacher- not an exercise physiologist so my science is either bogus or stolen or both…
Given equal ability the more fit athlete wins. So we need to get more fit.
All things being equal the athlete with more gas in the tank with a kilometer to go wins. So we need to get to the 4K as efficiently as possible.

5. Principles & Practices
Hard – Easy
We work hard at recovery
Aerobic, Threshold, MV02, ,and Running Economy workouts (systems or training zones)
Phases (Major focus and introduction- an appropriate time for each ‘system’, but all are touched regularly throughout the season)
Don’t try to do too much or try to be too smart.
We want to be at our best late in the race, late in the season, and late in our career.

6. Principles & Practices, cont.
I like my JV team to race once a week, my Middle School Team at least once a week and my varsity to race once every two weeks.
We try to get two hard workouts in each week. Our long runs are not judged to be hard, but we try to respect them with recovery.
We get a long run in every ten days or less.
No one workout is essential. We pull or hold kids out all the time.
No workout is unimportant. We want to accomplish something significant every day.

7. Principles & Practices, cont.
We encourage them to take a day off every other Sunday. Some take off more, some less.
We practice six days a week. Twice a day Mon. thru Fri. from mid-August to mid-October.
We run on soft surfaces as often as we can.
We finish all non-repeat days with 6x70 yard barefoot strides on our football field.
We do 30+ minutes of yoga twice a week from June through August and once every two weeks in September & October.

8. Principles & Practices, cont.
In every two week training cycle, we try to touch each ‘training zone”.
Earlier (August) and later (mid-October) in the season, we emphasize threshold work.
September and October we emphasize MV02, ,and Running Economy work.
Races are our best MV02, workouts.
We always jog during rest between repeats.

9. Training Zones & Workouts
Aerobic- we run 40 to 65 miles a week
Our middle schoolers run up to 30 mi/wk.
Long Runs are 10 to 14 miles.
Medium/Recovery runs are 6 to 8 miles.
Taper runs are 2 to 3 miles.
Morning runs are 20 minutes.
All runs are to be at comfortable pace and we mock those that try to race the workouts- but some still do.

10. Training Zones & Workouts
Threshold
6 to 8 x Cruise 3:00 runs (loosely use Daniels formulas) on the 3:45
Tempo runs of twenty minutes in the midst of a 7 or 8 mile run
Progressive run of 5 miles (stepping down in 15 second increments- e.g. 6:15, 6:00, 5:45, 5:30, 5:15) in the midst of a 9 mile run.
-continued

11. Training Zones & Workouts
Threshold, cont.
Oslerian pickups- 3 to 5 x 3:00 (1st minute at 10K pace, 2nd minute at 5K pace, 3rd at 3K pace) with about 3:00 of running between each pickup in the midst of 8 to 10 miles
Long Cruise- in the summer or early fall we will run 3x6’, or 3x8’, or 3x10’ at Threshhold on the track with 90 to 120 sec. recovery.
Occasionally we will run a mixed workout w/ both running economy & threshold.

12. Training Zones & Workouts
MVO2 (all with equal recovery)
Races
3 or 4 x or 5 or 6 x 1000
We tell them to run them as hard as they can so that the last is as fast or faster than the first.
Recovery is about equal so the 1600s will be on the 10:00 or 11:00. The 1000s will be on the 6:00.
If we have a group strung out, we will have all stop on the 5:00 or 3:00 rather than the 1600 m. or 1K.

13. Training Zones & Workouts
Running Economy
Typical running form drills before all races and before all MVO2 and 400 workouts.
Stride-outs after recovery & distance runs.
Two day taper - 10 x 200 on the 1:45 at 5K pace.
10 to 12 x 400 at 3200 race pace on the 3:30 or so.
Each member of the group leads at least one. After leading they will jog the next 400.
The group is to stay within a second or two of each other. Fast outliers will start a second or two later and work their way up to the pack.
We switch direction we run the loop in the middle.

14. Training Zones & Workouts
Other thoughts
In the summer, we run long once a week, we run hills once a week, and we run threshold on the track once a week.
In the winter, (the athletes that are not cross country skiing, swimming, etc.) will run long once a week on their own and run a very slow (but massive- up to 4K pace or slower) 400 workout once a week on their own starting in January. (Use open gym space/time in a soccer dome.)

15. Training Zones & Workouts
Other thoughts, cont.
We always tell them that whenever they finish a workout they should feel as though they could do one more of the repeats or run a couple more miles. We are looking for long term and gradual development.
The goal is to stay healthy so that we can have months of continuous training to build on.
The goal is to never run the best ‘race’ of the year in a workout.

16. End of the season
Late in the Season, I talk about “Touching” each zone or activating each system. I’m afraid of losing what we’ve gained, so we’ll be sure to hit each type of workout at the same pace or intensity as before. However, since we’re trying to freshen up, each workout is at only about 2/3 the volume. So rather than 12x400, it’s 8x400.
“The Hay is in the barn” about 3 or 4 weeks out from our last meet. We feel that we can race near our best beginning two weeks into the taper and if we’re lucky we can hold it for up to another two or three weeks.

17. End of the Season, cont.
We never talk about peaking- to me that suggests there is a day, a moment that is just right and if you miss it…
Instead, we talk about the Championship phase of the season.

18. Planning the schedule Meet in June with my varsity assistant coach.
Place the Meets on the calendar.
Then work forward to Griak by plugging in key workouts.
Then work backward from the State.
Then beginning in August, change things up on a weekly & daily basis as we try to read the athletes’ response to the workouts.

19. Weeks 1-3
August 10, AT 3 x 10' 12 medium 13 Long miles 14 medium 15 taper 4 easy 16 Race Alumni Meet (2 mi.) August 17, medium 19 AT 2 x 12', 8' 2' rests 20 medium 21 Fartlek Baker loops 22 medium 23 Long 12 miles August 24, Race SC Apollo (first 3200 AT for Varsity- then ran hard for 1800m) 26 medium 27 AT 3 x 6' 1' rests 28 medium 29 taper 30 Race Marshfield Columbus (5K)

20. Weeks 4-7
August 31, Long 12 miles 2 medium 3 Reps 10 x 400, on the 3:00 4 medium 5 taper 6 Race Time trial (3200) September 7, AT 5 mile progressive 9 medium 10 taper 11 Race Rochester Mayo (5K) 12 recovery 13 Long 13 miles September 14, ’ AT, reps 3 x 300, 8' AT, 2 x 300, 8'AT, 1 x medium 17 medium 18 Int. 4 x 1600, equal rest 19 recovery 20 Long miles September 21, Reps 12 x 400, on the 3:30 23 medium 24 Osler. 3 x 3' pickups, 3' recovery x 200 race pace, on the 1:40 26 taper 27 Race Griak (5K)

21. Weeks 8-10
September 28, Long 12 miles 30 medium 6 miles 1 Int. 5 x 1000 Gale Woods 2 medium 3 AT 5 mile progressive, Luce Line 4 OFF October 5, 2014 Long 12 miles 6 medium 7 Reps 10 x 200 race pace 8 taper 9 Race Lake Conference (5K) 10 recovery 11 Reps 12 x 400, on the 3:30 October 12, AT 6 x 3:30, 45" rests 14 medium 15 taper 16 Race Time trial (3200) 17 recovery 18 Long 12 miles

22. Weeks & 13
October 19, Reps 10 x 200 race pace 21 taper 22 Race Section 6AA (5K) 23 recovery 24 medium miles x 400 fast, on the 3:45 October 26, Long 10 miles 28 AT 6 x 1000, 90" rests 29 medium 30 Reps 10 x 200 race pace 31 taper 1 Race State Meet!
Note: The Postseason Coaches took over on November 2.
November 2, 2014
3 medium 40', yoga
4 Long miles
5 Reps 8 x 400, on the 4:00
6 medium
7 Reps 10 x 200 race pace
8 taper
9 NXN Heartland Race

23. 2015 Nike Training* November 15th 27th Recovery Run 16th Recovery Run
28th Long Run (10 Miles)  
17th Off
18th Long Run (12 miles)
November 29th
19th Medium + Strides
30th Medium Run
20th Oslerian Pick-ups
1st X AT Pace
21st Easy
2nd Easy Run + Strides
3rd X 300 at Nike Campus
November 22nd
4th Course Preview
23rd 8 X Mile Race Pace
5th NXN CHAMPIONSHIPS!
24th Medium Run
25th Easy Run
26th Turkey Trot 5K
*Note that these weeks are from a different year from the rest.

24. Ancillary strides sprint drills core hip & back routines
upper body & partner stretching
yoga
ice baths
foam rollers

25. Routines Abs (40 sec. per) Alternating Supermans x 10 Scorpions x 10
Crunches
Prone Double Arm Raise x 10
Clapping Pushups x 5
Elbow to knee (RL)
Prone Straight SL Lift x 10
Donkey Whips x 10
Elbow to knee (LR)
Prone Army Crawl x 10
Iron Cross x 10
Toe touches
Seated Bicycle x 30 seconds
Push-on-through
Straight Leg Circles x 5 (2 ways)
Fire Hydrants x 10
Leg raisers
Side Plank + Leg Lift x 5
Good Mornings x 20
Obliques (R)
Obliques (L)
Trail Leg x 5 (forwrd/back)
Superman shoulder squeeze x 10
Hip raisers
Lateral Leg Swing x 10
Bicycles
Linear Leg Swing x 10
Flutter kick with arms x 30 sec.
Pushups x 15
Exaggerated crunches x 10
Planks
Partner Stretching
Cat-Cow x 10
Upper Body
Quad on bench
Dips
Hamstring on ground 
Pull-Ups
Hip Mobility
Push-Ups
Donkey Kicks x 10
Back Maintenance

26. Tactics Even pacing is most efficient.
Can lose the race in the first half mile, but
cannot win it in the first half mile.
They don’t give lap money in XC.
+ Get splits & places at each K in races.
+ Preach, preach, preach.
+ Practice running even, both within reps
& sets

27. Philosophy
Every kid is important and how they train and act is important.
By joining the team they are entering into a social contract with their teammates & coaches.
They will give their best and honor their team and sport.
We will respect and accept them and help them become the best runner and person they can be.

28. Philosophy, cont.
It does not matter how fast they are, what matters is that they are working to become as fast as they are capable of being.
Races are very serious and race sites are sacred. Screwing around is a distraction and will not be tolerated.
Practices are important and we get the work done first, but have fun along the way.
If you’re not five minutes early, you’re late. If you’re late you have disrespected everybody who was on time.

29. Philosphy, cont. We love to work. Take pride in our consistent work.
I tell them their suburban mommies can’t buy them more mitochondria or a higher MVO2 or increased muscular efficiency- they’ve got to earn it.
Talk about real self-esteem.
The kids I want in our program- get it.
We act with class.
It matters how you treat others and the Golden Rule is a good place to start.
Win with grace and modesty. Do not pout.

30. Philosphy, cont. It is about intrinsic rewards, not extrinsic.
Cross Country is important, but their faith, family, and academics are more important.
Their girlfriend, job, video games, college visits, & dental appointments are not more important.
It is expected that they will have to quit if our practices are going to regularly interfere with their family obligations or their academic performance.
It is expected that I will remove them from the team if they miss three practices for unexcused reasons (girlfriend, job, dental, etc.)

31. Philosophy, cont.
Anybody who has the guts to step up and race is our hero.
We never criticize each other’s efforts or results or our own efforts or results. We accept that the result we got is the best we could do that day. If we don’t like it, get more fit for the next race or try a different tactic.
We pride ourselves in taking care of the little things- cooling down, doing drills right, restoring carbs & fluids immediately after a race/hard workout, picking up after ourselves, etc.

32. Philosophy, cont.
We understand that our actions (positive or negative) are going to reflect on ourselves, our family, our team, our school, and our sport.
We appreciate that being a member of the Wayzata Cross Country Team is a privilege and not a right.
We believe that the lessons we learn in Cross Country are going to make us better spouses, parents, sons, friends, neighbors, employees, bosses, citizens… people

33. Motivating – Keeping the athletes
“If you want fun and games go out for golf, if you want sweat & puke you found a home.”
Ward Schuster

34. Be Yourself Stoic or Emotional Serious or Prankster
The scientist or the common man
Develop your own personality

35. We Laugh
Interviews
St. John’s Games
Banquet
Teasing
Website
Booklet

36. I Preach Priorities – XC better not be #1! Intrinsic-extrinsic
Us-them /Pride
They’re special
Fitness

37. I care about them They are not my scorers, they’re my kids.
I let them know how much I respect them.
I let them know how proud of them I am.
The #1 man doesn’t need high fives as much as your #7 man needs hugs. But I give both to everybody that has the guts to race.
Sometimes a good kid needs a kick in the butt or to know how disappointed you are.

38. Get the Support of the Parents
Treat their kids fair and with respect
Parent’s Guide & Pre-Season Powerpoint
Priorities
Hold their kids accountable
Communicate

39. Recruiting- Getting the athletes
“It does not matter how good a jockey you are, you‘re not going to win the Kentucky Derby on a jackass.”
Len Horyza
But I don’t always know who the thoroughbreds are and if Coach Griak had only allowed thoroughbreds on his team, I would never have had the wonderful experiences I had.
We recruit all and try to treat all with respect. I’d rather coach a team of hard working plodders than a team of self-centered, “entitled”, or lazy talents.
Critical to have the majority of them for at least four years.

40. Gather the names Interest surveys Middle school phy-ed teachers
Referrals from other athletes
Elementary school xc-meet
Summer clinic
School sign-ups
Newspaper announcements

41. Contact the Kids Initial letter Follow-up phone call In the halls
School announcements
In the community
Never give up, but never be desperate.
Every kid matters- regardless their ability.

42. Win or at least act like winners
Put them into situations where they can be successful
Races are sacred (inviolable) events – testing and exploring
Nobody has permission to be a distraction
It is about the team
Races are joyous events – celebrating the effort
Do things the right way.

43. Retirement

44. Questions?