1. Coaching Cross Country for All Shapes and Sizes LSWHS Titans

2. Girls & Buying In Athlete Centered is My Philosophy Show Interest in ALL girls no matter ability level. There are diamonds in the rough. They have friends and will help recruit for you. Once they know you care they will respond. They will see right through you as well. Should never be about accolades for the coach.

3. What Kind Of Girls Do I Want Good People!! Individuals that care for each other. Individuals that will work together as a team. Individuals that are concerned about academics. Individuals that work hard. ***BAD SEEDS CAN BRING DOWN YOUR PROGRAM QUICKLY!!!!!!!!!!!

4. Successful Programs Team Aspect/Family Atmosphere Culture of Winning/Improvement Get Parents Involved Email/Facebook/Twitter/Website Team Activities Car Washes/Colorado Trip/Royals Games/Grill Out Night/Movie Night Adjust Meet Schedules According to Team Schedule meets where kids can experience success and also meets that challenge them. Split the squad from time to time and move kids up a level.

6. Successful Programs-Got To Have Athletes To Coach so RECRUIT Middle School Communicate With MS Coaches Coaches Attend MS Meets Girls Attend MS Meets Pasta Party/Ice Cream Social Give Away T-shirts Hand Written Letters From Girls High School Get Team to Recruit Friends Informational Meetings Recruit Classroom and Hallways

7. Numbers Game 2000 Students at LSWHS (we still have to deal with club sports) The runners are there someplace. Kids want to belong to something. Once they take ownership in the program they are hooked. They will cut themselves if it is not part of their DNA physically and mentally. A lot will stick it out when they find they belong. Smaller Schools may have to share athletes with other sports.

8. Diamonds-Nowhere To Be Found In Middle School Chelsey Phoebus-4:57/10:39 Elizabeth Nolke-2:16/5:00 Alex Moase-11:10 Kennadee Williams-5:01/10:57 Jana Shawver-2:12 Liga Blyholder-2:12/4:52/10:58 **Other sports leftovers make state champions.

9. Successful Coaches-Commonalities Stay humble and learn what to do and what not to do. Learn From Mistakes Always remember what you do needs to be about what is in the best interest of your athletes and program. Individualize everything with at team concept in mind.

10. MASTER COACHES-THE GREAT ONES!!!! Look to successful programs. Are willing to try new sound things. Network. Develop a philosophy. Are flexible and ready for change. Don’t think they know everything. What works for one program may not work for yours. Discover lots of different ways to get from point A to point B. Surround themselves with great assistant coaches. Communication with parents and athletes. High expectations.

11. INDIVIDUALIZE!!!!!!!! Caution just because a runner is extremely talented be careful if they are young not to over do things. You will burn them out physically and mentally. Your freshmen girl may be #1 in the state but this does not mean they are doing the exact same amount of volume as a junior or senior that has several years of running on their legs.

12. Karen Brocket Macy Heckadon Jana Shawver

13. Train Smarter Not Necessarily Harder Understand Different Energy Systems Strict Periodization-Not a Huge Fan Principles of Periodization Touch All Energy Systems Throughout the Year

14. Aerobic Component is Vital

15. Training Aerobic Nature of Distance Running We run for time not distance. Distance will increase with more efficient aerobic systems.

16. Aerobic Training-BE PATIENT Work done all season and all year Establish Anaerobic Threshold (AT) Omega Wave, Treadmil or On The Roads Generally-Girls 170s and Boys 160s We use heart rate monitor training First 7 minutes of run work slowly up to 15 bpm under AT much like a warm up.

17. Sample of Training Efforts Based On Anaerobic Threshold (AT) 2014 OMEGA WAVE RESULTS for LSWHS GIRLS XC RECOVERY HRTEMPO HR Aerobic Anaerobic MaintenanceDevelopment AT MaintenanceDevelopment Amanda143-157158-173 173 174-188189-198 Christine144-158159-174 174 175-189190-199 Lauren140-154155-170 170 171-185186-195 Jasmine149-162163-177 178 179-193194-203 Sydney145-159160-175 175 176-190191-200 Krista141-155156-171 171 172-186187-196

18. BENEFITS of Proper Aerobic Training Cuts down on injury. More return on anaerobic workouts. Allows athletes to develop for later years in their running career correctly. All other workouts will simply yield larger returns. A LOT OF COACHES ARE SIMPLY NOT PATIENT!

19. Frustrations From LSWHS No matter what with any program there are frustrations and here are some of mine with individualizing. Girls have to slow down a lot when starting with us and this gets them frustrated. Girls have to run way faster than they are comfortable with after they become more aerobically fit. When they don’t listen to coaches and pick up the pace that heart rate allows it gets the coaching staff very frustrated, especially with girls. SOCIAL CREATURES **THERE MUST BE A PROGRESSION AND ACCOUNTABILITY ON THE AEROBIC END OF THINGS. THEY CAN NOT JUST RUN THE SAME WORKLOAD EACH YEAR OR THEY WILL STAGNATE.

20. Workouts Can Be Based On Duration- Even Intervals and Tempos The only true way to individualize is to base the harder anaerobic workouts on time. EXAMPLES 20 minute tempo run instead of a set distance. 6 x 3:30 @ 3200 pace instead of 6 x 1000 meters. 10 x 80 seconds instead of 10 x 400. Another nice touch is to run intervals out and then turn around where they finished and have them come back to the starting area. The faster runners will go out much further and then have to chase coming back to the start. This also allows the slower girls to be in the lead.

21. PHYSICALLY STRONG RUNNERS Strength Work Lots of Body Weight Strength Work One day a week in the weight room. Plyos one day a week. Light bounding Dynamic strength work one day a week. Rubber Bands Core work (varies daily) Work ALL Core Constantly work on strengthening lower legs/shins

22. GENERAL TRAINING GUIDELINES Emphasize hydration, sleep and nutrition. Every 4 th Week is backed off 10-15%. Never taper more than 10-20%. We are not a high mileage program. Don’t race every weekend, make it something they look forward to doing and not just part of the routine. Flexibility is done dynamically. We have gotten away from static stretching. Energy systems can be worked back to back to back as needed. SCOTT CHRISTENSEN 10% Rule Time off between seasons varies.

23. OTHER FACTORS and IDEAS Basal Heart Rate Running Logs Cross Training Running Economy/Stride Frequency Ferritin Issues

24. Contact Information Jesse Griffin 913-558-2076 jesse.griffin@lsr7.net