1. “Changing the Mindset!”

2. Key Points Accomplishments Accomplishments Philosophy (Mental) Philosophy (Mental) Scheduling / Meet Strategy Scheduling / Meet Strategy Training Philosophy Training Philosophy Training Training Recruiting / Junior High Program Recruiting / Junior High Program

3. Keys to Success Engage your athletes and community in sport Engage your athletes and community in sport Positive Mind-Set (“It can be done!” – attitude) Positive Mind-Set (“It can be done!” – attitude) Motivation (Seniors) – Chris Nolan factor Motivation (Seniors) – Chris Nolan factor Understanding of Goals and what sacrifices are needed to get there Understanding of Goals and what sacrifices are needed to get there Confidence Throughout Season – End in Mind Confidence Throughout Season – End in Mind HEALTH !!! HEALTH !!!

4. OHXC Philosophy Quote “Treat a person as he is, and” he will remain as he is. But, treat him as he could be, and he will become what he should be. - Jimmie Johnson

5. Think & Dream Like a big school Bigger than County Champs Bigger than County Champs Bigger than Conference Champs Bigger than Conference Champs Beyond Sectional Champs Beyond Sectional Champs Unsatisfied with Regional Championship Unsatisfied with Regional Championship Unsatisfied with Semi-State Qualification Unsatisfied with Semi-State Qualification People Remember how you finished not…….. People Remember how you finished not…….. - Your Start / Dual meet record / Invite Results BEGIN WITH END GOAL IN MIND !! BEGIN WITH END GOAL IN MIND !!

6. “BE A CHAMPION” Treat Academics like a CHAMPION Act like a CHAMPION Act like a CHAMPION Practice like a CHAMPION Think like a CHAMPION Think like a CHAMPION& DREAM LIKE A CHAMPION !! DREAM LIKE A CHAMPION !!

7. Locker Room Material "The only thing that stands between a man and what he wants from life is often merely the will to try it and the faith to believe that it is possible." "The only thing that stands between a man and what he wants from life is often merely the will to try it and the faith to believe that it is possible." -- Unknown “Winners are simply willing to do what losers WON’T!” ~ Unknown “Winners are simply willing to do what losers WON’T!” ~ Unknown “Championships are won by uncommon people!” “Championships are won by uncommon people!” ~ Coach K “If you succeed its sometimes your fault….but if you fail its your fault…NO ONE ELSES!” “If you succeed its sometimes your fault….but if you fail its your fault…NO ONE ELSES!” ~ Coach Keady

8. today?

9. Gain Benefit from Schedule Gain Benefit from Schedule No Dual & Triangular Meets No Dual & Triangular Meets More College-Type Schedule More College-Type Schedule Run down when allowed Run down when allowed Take advantage of opportunities Take advantage of opportunities Run up when time is right Run up when time is right

10. Running Down “Stay Positive” Reiterate positives Reiterate positives (less intense race / train hard / still be successful) Take care of our business Take care of our business Pay NO ATTENTION to other race times!! Pay NO ATTENTION to other race times!! Pay ATTENTION to other individuals in races!! Pay ATTENTION to other individuals in races!! Set goals based on individuals not times Set goals based on individuals not times View as honor to run with BIG BOYS View as honor to run with BIG BOYS

11. Health !!! Stay off the Roads Stay off the Roads (limit stress on legs = fresher legs late in year) Daily Warm Up Daily Warm Up Effectively Stretch Effectively Stretch (emphasis on hips, lower leg, back) Make easy days Easy!! Make easy days Easy!! Take a day off Take a day off Recognize onset of injury early Recognize onset of injury early

12. Training Philosophy More isn’t Better / Smarter is Better More isn’t Better / Smarter is Better Train with Purpose Train with Purpose Be efficient Be efficient Allow & Insist upon EASY DAYS!!! Allow & Insist upon EASY DAYS!!! Bring it Monday Bring it Monday No morning runs…all morning swims No morning runs…all morning swims Weights / Core Weights / Core Watch Danger Zone (45 plus miles pw) Watch Danger Zone (45 plus miles pw)

13. OHXC Training Key Parts Broken down miles Broken down miles Intervals on Grass – K’s, K’s, and more K’s Intervals on Grass – K’s, K’s, and more K’s Race Pace Runs – current or desired Race Pace Runs – current or desired Hills – 100/200 m with extended work at top Hills – 100/200 m with extended work at top Pool Work - swim / relays / jog / tread Pool Work - swim / relays / jog / tread Track work – 400’s or pace / pace / bust Track work – 400’s or pace / pace / bust Easy Days – light or mixed distance Easy Days – light or mixed distance Extended Strides – 50-100 yards Extended Strides – 50-100 yards

14. Summer Training Groups Eagle / Varsity / State Eagle / Varsity / State Eagle – frosh. or newcomers (even very talented 9 th graders) Eagle – frosh. or newcomers (even very talented 9 th graders) Varsity – returning athletes with only junior varsity experience or coming off injury (also for injury prone athletes) Varsity – returning athletes with only junior varsity experience or coming off injury (also for injury prone athletes) State – returning athletes with varsity experience State – returning athletes with varsity experience

15. Summer Sessions Broken into three sessions Broken into three sessions # 1 – Base Building (Mid June to July) # 1 – Base Building (Mid June to July) Meet 3-4 times per week for easy distance runs, pool workouts, weights, core work # 2 – Make or Break (1 st three weeks of July) # 2 – Make or Break (1 st three weeks of July) Meet 3-4 times per week for mixture of easy distance runs & interval training – HILLS!!! # 3 – Meet Prep (last week of July) # 3 – Meet Prep (last week of July) Start meeting daily (twice a day for two weeks) to begin full practice routine

16. Early Season Workouts Fartlek Training – 30-40 minutes Fartlek Training – 30-40 minutes Long distance with built in strides Long distance with built in strides Intervals – 1K, 2K, Miles (5-8 repeats) Intervals – 1K, 2K, Miles (5-8 repeats) Race Pace – timed (5:00-12:00 minutes) Race Pace – timed (5:00-12:00 minutes) distance (300-800 meters) distance (300-800 meters) Hills – 300-600 meters (5-10 repeats) Hills – 300-600 meters (5-10 repeats) (distance before and after)

17. Mid Season Workouts Same as Early Season – quicker pace Same as Early Season – quicker pace Higher intensity (numbers/frequency) Higher intensity (numbers/frequency) Maybe 1-2 Track Workouts (400-800 repeats) Maybe 1-2 Track Workouts (400-800 repeats) Ladder Workouts on grass (low 100 – high mile) Ladder Workouts on grass (low 100 – high mile) Weekly Pool Workouts (30-45 minutes) Weekly Pool Workouts (30-45 minutes) Introduction of extended strides Introduction of extended strides Continue weights and core training Continue weights and core training

18. Championship Season Workouts Less miles Less miles Up tempo not SPEED work Up tempo not SPEED work (intervals on track or grass no longer than 600 meters) Easy days are easier Easy days are easier No more pool workouts No more pool workouts No more weights No more weights Extended Strides Every Day Extended Strides Every Day (10 yards easy / 100 yards up tempo / 10 yards easy)

19. Favorite WORKOUTS 400 King Workout 400 King Workout Pace-Pace Bust Pace-Pace Bust Auburn Pace Bust Ladder Auburn Pace Bust Ladder K Repeats K Repeats The Hill The Hill Staggered Run Downs Staggered Run Downs Poker Poker

20. HARD DAY 1 ½ Mile warm up 1 ½ Mile warm up Stretch Stretch 6/8 X K @ 3:30-4:45 on 5:00-5:30 cycle 6/8 X K @ 3:30-4:45 on 5:00-5:30 cycle 1 ½ Mile cool down 1 ½ Mile cool down Stretch Stretch 15 minute “Abdominal Workout” or “Circuits” 15 minute “Abdominal Workout” or “Circuits” * 6-9 Mile Day

21. EASY DISTANCE DAY 1 ½ Mile Warm Up 1 ½ Mile Warm Up Stretch Stretch 3 K Indian Run 3 K Indian Run Additional 3-5 K on your own Additional 3-5 K on your own Weights / Stretch Weights / Stretch * 5 – 8 Mile day * Late season add 8-10 Extended Strides

22. PRE RACE DAY 4-7 K Easy Distance 4-7 K Easy Distance 6-8 X Extended Strides (100 yards) 6-8 X Extended Strides (100 yards) Stretch Stretch * 3 – 5 Mile Day

23. 400 KING & QUEEN 16-20 X 400 m 16-20 X 400 m Target pace is around 70 seconds Target pace is around 70 seconds (goal to stay on same pace for each) 2:00 or 3:00 cycle 2:00 or 3:00 cycle Goal = do all Goal = do all Drop below 80 or 90 seconds and sit one out Drop below 80 or 90 seconds and sit one out Past Averages for 20– Bellinotti (05) : 66.2 Past Averages for 20– Bellinotti (05) : 66.2 McClain (06) : 67.0 McClain (06) : 67.0 Balser (O6) : 67.8 Balser (O6) : 67.8

24. Hill Workout 2-3 Mile Distance Run 2-3 Mile Distance Run Stretch Stretch 5-8 x 350 meter Hill Loop (Hill – 100m) 5-8 x 350 meter Hill Loop (Hill – 100m) (Jog down hill b/w reps….2:30-3:00 cycle) 2-3 Mile Distance Run 2-3 Mile Distance Run

25. POOL Workout 5-10 Tread Warm Up 5-10 Tread Warm Up 30 Minutes Swim/Aqua Jog (w/ partner – 5 set) 30 Minutes Swim/Aqua Jog (w/ partner – 5 set) Set 1Set 2 Set 1Set 2 - 3 min swim- 3 min aqua jog - 2 min aqua jog- 2 min swim - 1 min tread - 1 min tread Team relays (swimming / aqua jogging + dips) Team relays (swimming / aqua jogging + dips)

26. Auburn workout Pace / Bust Ladder- (K’s on Track) Pace / Bust Ladder- (K’s on Track) 800 m current race pace / 200 m bust 800 m current race pace / 200 m bust 700 m current race pace / 300 m bust 700 m current race pace / 300 m bust 600 m current race pace / 400 m bust 600 m current race pace / 400 m bust 700 m current race pace / 300 m bust 700 m current race pace / 300 m bust 800 m current race pace / 200 m bust 800 m current race pace / 200 m bust * Bust is still controlled * 2 lap jog b/w

27. RACE WORKOUT (*) Works ability mentally focus on target ahead (*) Works ability mentally focus on target ahead 3-4 X Mile or 5-7 X K (with full recovery) 3-4 X Mile or 5-7 X K (with full recovery) - Team is staggered from slowest to fastest - Each Runner gets a 10-15 second start on next - Everyone starts at 0 - Each person you pass gains you a point - Each person that passes you takes away a point - Goal is either finish with 1-15 points

28. Recruiting PE Class PE Class Run-Offs (football, soccer) Run-Offs (football, soccer) Share Athletes (soccer, baseball) Share Athletes (soccer, baseball) Make it fun (camp, overnights) Make it fun (camp, overnights) Family Atmosphere (dinners) Family Atmosphere (dinners) Use the Kids - World’s greatest salesmen!!! Use the Kids - World’s greatest salesmen!!!

29. Junior High Just a Taste – introduction to sport Just a Taste – introduction to sport Familiar with Routine Familiar with Routine (stretching, warm ups, cool downs, workouts) Work Ethic Work Ethic Taste of big time Taste of big time Make it Fun – Make them want more! Make it Fun – Make them want more! Expectations / Goals Expectations / Goals