Showing posts with label cross country. Show all posts
Showing posts with label cross country. Show all posts

Friday, May 27, 2016

The Cross Country Family/Graduation

I haven't written a blog to post in quite some time. All the usual excuses for being busy apply. No need to dwell, but today I feel compelled.

I just left the graduation ceremony for the high school I coach at. I haven't gone to one before. 8 years and no ceremony.  I just haven't been able to for one reason or another, but today I could. Aside from all the usual gallantry, it was pretty standard, very nice, and well done. What made it special was how many of my athletes were graduating this year. It was an unusually large senior class for the athletes I coach. Something like 12-15 of my athletes finished up this year. I am really proud of all of them. That seems cliche, but lets all be honest. High school may have been fun for some, but its a struggle for many. I am genuinely happy for these kids. I remember my graduation day (another story for sure), but it was important to me. 

One of my perennial JV girls (which i say with absolute love), who's very short and very sweet and very smart was 2nd in the graduating class and got to make a speech.  At a moment in her speech about how everyone on this school comes together she spoke very kindly of cross country being the first family she found in the school before she found others. That one small mention meant the whole world to me. The fact that she said she found a family was everything. That she told the whole school, administration, and crowd that cross country was a family for her meant the world to me. I cried a little. Thats real. That happened. 

I've worked very hard to try to create that sense of family for my athletes. I've had to defend the time I spend doing this for my team to my principal, my friends, and, at the very beginning, and my wife (who coached with me one year and loves it as I do now). It was so great to hear her mention the team's special meaning to her so all those people I've defended it to could understand at last. That seems selfish... it is. I really enjoyed that my retiring middle school principal heard that. He needed to. I got raked over the coals this past year for my coaching at the high school level while teaching at the middle school. I hope he knows why now. Even just slightly. 

For the cherry on top, a former athlete of mine that went on to run in college through sheer will and hard work, was at the graduation for his brother. I sat with his family. I went to his college graduation with them last year. He now has a job at a boys high school for kids in trouble and has now been given the head coaching job for the cross country team. How amazing is that?! I feel as if I was able to pass on what was passed to me. It's a beautiful thing. I can't take the credit for it, but I know what a great person he is and how lucky those kids are to have him. It feels false to say it was my influence. He had other coaches in college, etc. I'm just really happy he's coaching. He'll be amazing for those kids. 

I didn't stick around after the ceremony today. There were so many kids to try to get to, or find, and I didn't know where to get to (it was at an event center with lots of exits). I decided to bow out and leave it to the families. One of my athletes, though, called me and asked where I was... I felt bad. I didn't think about how they would want to see me. Next time I will make better plans. I continue to learn how much these kids mean to me and I to them, in whatever capacity that is. 

Today was a very selfish affirmation for why I love coaching. I could say it's all about the kids, but it's a lie. It makes me feel very good to see their success. It affirms my efforts for me and gets me excited for the next season and next set of kids. 

Thursday, January 7, 2016

Why I run

I recently was working on an application to be a regional representative for a particular shoe company. Its a huge long shot and I don't expect to get it, but you miss 100% of the shots you don't take, right? One of the questions, though, was what does running mean to you? Huge, loaded question. Below is how I answered that question. I have been wanting to write some but was struggling. This came easy.





I am a teacher
I teach at a middle school and coach at the high school next door… cross country and track. I love talking to the middle school kids about running and joining track or cross country at both levels, but I know that running can be more than just a sport. Last year I had an 8th grade girl in my class, we’ll call her Morgan. Morgan had serious home issues that lead to serious anger issues. She was in trouble a lot and was having a rough year. I teach art, and tried to help her get our some of her frustrations and anger through art, allowing her to work in my back work area, listen to music, and shut off the distractions for a little bit. I helped some, but the day she came back from the bathroom with bloody knuckles from punching the wall. I sat her down and had a conversation with her. I encouraged her to get into boxing and start running. I let her know I was serious and that I wanted her to come out and run for me at the high school and train with me that summer. I wanted to help her and find a way for her to find some mental peace as well as work off that angry energy. I asked her about it every day in class, telling her how I would train her and get her ready for the season. I wanted to let he know I still wanted to help her. I also called her mom and helped her figure out a place for Morgan to start taking boxing classes.
                I didn’t see Morgan that summer, or at practice, but one day she found me in the parking lot before practice. She told me she was sorry she wasn’t running, but she was too busy with classes and with boxing. She had starting winning bouts and moving up in rankings, but she promised me to come out next season and that she wanted to run for me. I know that running didn’t save her and that there’s a long road ahead, but the idea behind it helped. I think the running gods would smile down at her anyways. I look forward to next season.

I am a new father
My wife and I recently had a little baby boy… one month ago to be exact. He is beautiful and awesome. At my annual cross country annual dessert potluck banquet this past year, before he was born, the parents caught me as I thanked everyone and said goodnight. They had a surprise for me. Usually I get a couple small gift cards to Applebee’s or something. I don’t care. That’s not why I coach. Anything I get is gravy. When I opened the card they gave me, though, I cried. They pooled together enough money to allow me to go buy a jogging stroller so I could run with my son. I never expected anything. I am just thankful they let their kids run and buy them the shoes to do so with what little money they have.
I wanted to buy a jogger and run with my son, but had decided it wasn’t in the budget and I would just keep running on my own. My wife likes her boot camp classes and my poor dog has dysplasia, so I run on my own. But now I can take my son out to see the beautiful world while running. I can share with him my love for running as my dad did with me. I can’t wait to take him on my favorite trails, stopping to explore and play (or catch my breath from pushing him!).  I can’t wait to share this beautiful community of runners that encourage each other, help each other, and take care of each other. My son may not decide to become a runner, and that’s OK. But I want to at least share what I love about it with him as he now shares the same space in my heart.

I am a husband
I am so thankful to have a wife that loves me enough to understand my need to run. She understands why I need an hour or so each day to run let my legs fly. She understands why I use my spending money to sign up for races or buy new running shoes. She understands why I asked for a water bottle belt for Christmas. She understands why I coach, even though it takes up so much time and energy. She was even my assistant one year! She understands why, when on vacation, I can’t wait to go run.
The first time I had to host a cross country meet was for the League Championships. It was only my second year coaching. I had no assistant coach and only had 15 kids on the team with very little parent presence (Now I have over 50 and a whole community!). My wife took the day off work (she also teaches Art).  She and I set up the entire course that day, setting flags, pushing a chalking machine, and sweating profusely in the heat. We got it done and pulled it off and had a story to tell. She was there for me when I needed her and is always there for me when I complain about my hurt knees or a bad run or about a new crazy training idea I have. Heck… she bought me a Joe Vigil book for my birthday! She gets me and allows me to be “one of those crazy people” out running all the time. She, too, had her time in cross country and shows the love and sense of community well. Whether she knows it or not, I often run hard because I want her to be proud of me. It’s silly and I know it… but I do anyways.

I am a son
Both of my parents were or are cross country and track coaches. One of my earliest memories is being on my mom’s back, piggyback style, cheering for her runners at a meet. My mom gave up coaching to help raise my little brother and me, which I now know was a major sacrifice, being a coach myself. My parents never pressured me to run. They never made me run. They never tried to coach me as parents. They invited me to run and train. They encouraged me. They helped me. In high school my dad did my paper route on days I had morning runs after driving me to the high school.  They drove me hundreds of miles to tiny colleges to meet with their coaches when it was time to pick a school. They did the same for my brother.
Now that I am older, I now realize what they did for me. Outside of giving me opportunities and making sure I could run if I wanted, they always showed me the love they had for it, not as a beautiful but brutal sport, but as a frame of mind. They used running to spend time together, to release frustration, to enjoy a beautiful day, to explore on vacations, and to keep healthy and alive. My mom survived cancer and then kept running. My dad coaches year round, giving of himself constantly, and keeps running. (They need to build him a statue when he retires). They ran to prepare to hike the Grand Canyon, and made it down and up in the same day. The best runs I ever had were on family road trips after they would wake me up early to go run to see the sunrise in the mountains or on Lake Michigan.
I am now 32. I still love running. I run to enjoy the day, to let out emotions, and to explore. My brother now coaches with my dad. My mom helps him with his track team, making meals and washing clothes and buying shoes for kids who need help. I coach now and try to follow in my parents’ footsteps, teaching my athletes not only to compete and get better, but to love running and to use it as a lifelong labor of love. I am so excited to share this love and journey with my son, passing on to him the legacy of happiness and joy that can come from running. I truly am my parent’s son in all the best ways… or, at least, that’s what I’m striving for. 

On a run with my dad in Estes Park


I am a coach
Above anything I do or have ever done, which includes my own athletic accomplishments, my artistic accomplishments and joys, and my beautiful and budding family, I feel I have done the most good for the world as a coach. I have been coaching Cross Country and Track now for 8 years… since I started teaching. I could write a book on all the amazing memories and athletes I have had. Chapters upon chapters  could be written about the inspiring individuals I have had the privilege to work with… athletes and kids that have gone on to do amazing and incredible things. I make no claim that it was my influence or coaching that did this. It was them and I feel lucky to have been there to help in any small way I could. I have no major and amazing accomplishments to put on my resume as a coach. I built a team of 10 kids to 50 in 8 years. We went from near last to winning a recent league title. I have taken one kid to the State meet. It’s a small list. What I am most proud of will never been seen on a plaque or banner.
It is my goal, as a coach, to foster an environment of something more than success. I am most proud of my team when I see them together, without me, laughing and playing. I am proud when I see them all gather at the finish, without me, to cheer on our last runner as they strive for a PR. I am proud when I see my team cheering on other individuals from other teams as they gut out they race because they know how hard they are working. I am proud when my team sends me a text message of a picture of them all eating dinner together at Applebee’s for unlimited appetizers. I’ve seen kids come to the team as one person and leave on the other side as the best version of themselves time and time again. I’ve seen running teach kids the meaning of hard work and being humble. I’ve seen it break and rebuild. I’ve seen running change lives, form relationships, and create opportunities. My team has become a family. If they need a job reference, they can always call me. If I need help moving drywall into my basement, I call them. I get Christmas cards with pictures of their new families now, invites to going away parties as they enter the marines and air force, and invites to honorary dinners at their churches. There is something about running with another group of people for a season, going through each long, hot run, each grueling interval session, each giggle/stretching session, and each race in the mud and rain that creates a bond that exists across time and space. You feel you have been through the trenches with these people. You have run for them as well as with them. It’s beautiful. As a coach, I get to step back and see the forest for the trees sometimes, and it’s amazing. 

One of many great pictures of my team


I am a runner
I started running in 6th grade. I trained a little with my dad after he asked if I wanted to try it. I agreed and ran a couple miles with him, soon going out on my own. I won that first race. I didn’t win many others after that, but I wasn’t bad, either. I was on varsity after my freshman year of high school in cross country. I ran every race as if it were my last, exhausting every muscle I had available to me.
 I ran in college as a walk-on for a bit, but quite because they coach was rotten (a story for another time). I decided to keep running, though. I ran on my own. For the first time, I ran just to run. Before there was always a goal. Now…. I just ran. I ran through rolling hills and stumbled upon herds of deer that took my breath away. I ran in a relay race from the Mississippi to the Ohio. I ran to train for an epic hiking road trip to the Badlands and Yellowstone. I learned to love the run. I ran when happy. I ran when mad. I ran when stressed. I ran when I ate too much pizza and sometimes after too much beer. I ran because I was free do so. I ran without a watch, or headphones, or even a shirt.  I didn’t know how good I had it.
I run now to stay in shape, setting pacing goals, wearing a watch, and using apps to track my performance. I run each day for a specific reason and usually have a goal in mind. I run to stay sane and stay in shape. I run to keep away from bad habits and negative thoughts. I run to avoid cleaning the garage. I run with a certain amount of time available. I run to prepare to be able to keep up with my athletes and try out training ideas. I sign up for races to make sure I have a goal in mind for my runs. I keep up on the latest news in shoes, training, eating, lifting, etc.
But once in a while, there’s a day…. There’s a beautiful day where I have nothing to do. There’s a day where I have time and energy. There’s a day where it’s just me and my running shoes. It’s really those days that I run for. I stay in shape and healthy and fine-tuned so when those days come… I’m gone. I’m off without a goal, without a time constraint, and without a worry. I pick a direction, and I run. I feel the world around me again and rediscover how beautiful it can all be. That’s really what I run for. 


Saturday, October 10, 2015

"Recovery for running and racing 101" or "I hope this works"

Scroll down if you are just looking for ideas and workouts to use for 5K workouts or recovery workout ideas. Its OK if you skip the preamble, although it explains why we did what we did.

My high school cross country team is nearing the end of their season. Every year is tricky when it comes to the end of the year and trying to peak the kids to get the best race out of them at the right time. You have to plan out the whole season ahead of time and hope that you ideas and workouts will ultimately add up to PR's (personal records) and awesome races or the kids. We have our League Championship next week. I usually try to peak them for this race, but then we are dead for the Regional Championship the week after. I decided to try a new approach this year around a long peaking process. I usually do a one week, all in, peaking process. this year I've stretched it way out to try to avoid ruining their Regional race.

The last few weeks have been tough, though. My team is beat up. We aren't very deep on kids. We have talent in the top 5-7, then it drops. Don't get me wrong. I love all the kids and train them all the same and try to get the best out of each one of them. But if one of my top kids go down, I don't have any back up plan.



A few weeks ago, the kids had a couple of amazing races back to back. Really good times, awards, medals, etc. Then they almost all told me they were hurting. My top girl's leg goes numb sometimes and now its doing it a lot. Another top girl is just a mess everywhere. Another has knee issues. Shins splints are everywhere. Tendentious is becoming abundant.Tired, sore, etc. etc. With still a few weeks left in the season, I decided to implement a recovery week and recovery plan. I would usually never sacrifice the training plan like that, but what good are the trainings if we are hurt everywhere?



What follows is a plan that doesn't work miracles. My kids are still tired and sore, but they have run pretty well the last two races. Many of them are setting new personal records or season bests. I am hoping that this plan and these recovery tactics will help them hold on for one more race.

Recovery training plans: This recovery workout system might work, but it also might not. Ultimately, rest is the best, but if you must race on, maybe some of these ideas can help. 

Our usual training plan has been to work on hard intervals near the beginning of the week, Monday or Tuesday. This would be followed by a long recovery run, between 6-10 miles, the next day. If we had time for one more workout that week, we might do a shorter run with hill repeats afterwards or 150m strides x 6 or so. If we had time, I would have the kids do some weight lifting after their runs for added strength. With recovery week, I took the same approach, but changed how we did it as well as the work we did after. So, after a Saturday meet, leading up to a Friday meet, here is what the week looked like:

  • Monday 
    • Normal warm up (warm up includes 1 mile jog barefoot on football field, active stretches, training skips, etc.) We do this every day. 
    • 6 x 50m easy strides
    • Full body stretch routine as a group
  • Tuesday
    • 3 x 800 at reasonable speed (not quite race pace), with 3 minutes rest in between
    • 8 min break
    • 4 x 600, same speed, same rest
    • barefoot cool down (2 laps)
    • Injury prevention stretches
      • 1 leg squat dips of aerobic box, 2 sets f 10 each leg (for knees and glutes)
      • Calf rockers, 2 sets of 15 (for shins and calves)
      • Standing ABC's (while standing on 1 foot, write the ABC's with the other leg, good for balancing muscles in leg)
      • Sitting ABC's (sit on floor,  bend knees with feet on floor but put 1 foot up over opposite knee so its hanging off of it a little, then write the ABC's with your foot... good for shins)
      • Myrtl routine (check out this link... http://www.njsportsmed.com/files/myrtl_routine.pdf) It works great for the hips, IT band, etc. 
  • Wednesday
    • Easy recovery run (5-7 miles)
    • Full stretch routine
  • Thursday
    • Warm up
    • 6 x 50m form strides
    • Injury prevention stretches (see Tuesday)
  • Friday 
    • Race

That Friday the kids ran very well. I told them to ease into the race. Feel out the first mile or two. If they felt good, push it, if they were hurting, just stay at pace and use the race as a workout. 



The next week, we also had a race Friday. The workouts were almost exactly the same, except I changed the intervals into 400's. and we switched the days we stretched or did injury prevention. We ran the 400's at goal race pace. For our top guys, that was at 85 seconds, or 1:25. That felt great. Not too fast, but not too slow. More invigorating than anything else. We did 2 sets of 5 x 400's with 3 minutes rest between and a 10 minute break between sets. It looked like this. 

  • Monday 
    • 3-4 easy miles
    • 6 x 50m easy strides
    • Injury prevention workouts
  • Tuesday
    • 5 x 400 at goal race pace, with 3 minutes rest in between
    • 8 min break
    • 5 x 400 (see above)
    • barefoot cool down (2 laps)
    • Full stretch routine
  • Wednesday
    • Easy recovery run (5-7 miles)
    • Injury prevention workouts
  • Thursday
    • Warm up
    • 6 x 50m form strides
    • Injury prevention stretches (see Tuesday)
  • Friday 
    • Race

At the meet Friday, I told my kids to back off if they weren't feeling it. My guys came up with a plan to pack run for as long as they could. Their times were slower, but they weren't dead after, which is fine. We need to run fast for Leagues, not this race. Here's the plan for next week. 

  • Monday 
    • 6 x 200's at stride pace with 3 min rest
    • break 12 minutes
    • repeat 6 x 200's
    • barefoot cool down, 2 laps
    • full stretch routine
  • Tuesday
    • Recovery run, 4-6 miles
    • Injury prevention workout
    • Chalk talk and race prep***
  • Wednesday
    • Warm up and easy strides at course
  • Thursday
    • League Championship race

***We will go over the course and discuss strategies for each section. We will also do something that has become tradition... race visualization. I have them lie down on their backs, close their eyes, and I walk them through the race visually. It seems to help them mentally. Then, since I'm not good at big speeches, I try to come up with one phrase to use. Lately its been "Have no regrets". 

I am really hoping that next week's plan with added recovery helps. I have been feeling like a failure as a coach for putting the kids through this pain. Its been tough. Every year I feel anxiety about whether I trained them right or not. I feel like its my fault if they run bad times or are hurt or have a bad race. I am their trainer, coach, and health expert. If they can't perform, who else is there to blame?

This recovery workout system might work, but it also might not. Ultimately, rest is the best, but if you must race on, maybe some of these ideas can help.

UPDATE: My athletes all performed very well at our League Championship. My top boy got some terrible cramps part way through the race, but the rest of my runners either ran a PR or a season best. My girls took 2nd. Last year they won by a little bit, this year they lost by a little bit to the same team. I knew it would be a stretch to win it, but I'll take 2nd all day! My guys finished the best they ever have finished in the history of the school... 3rd. Last year we were 4th. We moved up a spot with a commanding lead over the 4th place team. It was a great race. Now on to Regionals to see what we can do there!