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Jeff Hashimoto Ellensburg High School WIAA Coaches School July 30, 2010

Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

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Page 1: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Jeff Hashimoto Ellensburg High School WIAA Coaches School July 30, 2010

Page 2: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Developing your Program

Training-

Physical, technical, mental

Injuries

Hosting Meets, Sportsmanship.

Resources

Page 3: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Make it fun

Allow kids to push themselves

Recruit any way you can

Make Cross Country a big deal in your community

Page 4: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Take time to define your philosophy

Rules◦

See attachment

Page 5: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Physical Conditioning

Technique

Mental

Grouping athletes

Page 6: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Training Zones◦

Distance Pace(dis)

The goal of distance pace running is to improve the strength of your muscles, your heart, and to increase capillarity density and mitochondria.

Distance pace running is 1 minute/mile slower than T pace and below.

Distance pace running will make up most of your training, especially over the summer.

You should be able to comfortably carry on a conversation at this pace.

Do not do this training too hard.

Page 7: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Training Zones◦

Threshold Pace Running (a.k.a. Tempo runs)(T)

The goal of T pace running is to improve your body’s ability to run without producing lactic acid.

T pace is about 30 seconds/mile slower than your VO2

pace.

Your T pace should feel comfortably hard-

you

cannot carry on a conversation, but you are not hurting.

Threshold runs are done either as a steady 20 minute effort at T pace or as long intervals with short recoveries (such as 4x5 minutes with 1 minute rest).

Page 8: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Training Zones◦

VO2 Pace Running(VO2)

The goal of VO2

running is to improve your body’s ability to use oxygen.

VO2

pace is your pace for a 2-3 mile race.

Try to pace these evenly-

it is easy to make the

mistake of starting the workout too hard.

Your recoveries are fairly short (50%-90% of fast time)

VO2

intervals will be longer (often 800-1200meters).

The early intervals will feel easy, and the later ones will feel hard.

Page 9: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Training Zones◦

Repetition pace running (R or R-hills)

The goal of R pace running is to improve your efficiency at speed.

R pace is approximately your 1 mile race effort

Summer R running is best done on hills. Simply run 30 seconds to 1 minute hard uphill 4-10 times. Walk back down for recovery.

R sections should not be all out-

but they are pretty

fast. Think about maintaining good form during R sections.

Be sure to take a long recovery between R sections.

Page 10: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Core◦

Core work prevents injury and improves economy◦

3x/Week◦

Aim for a variety of exercises.◦

Don’t focus on “6 pack”

muscles

Any work that combines core with balance is great.◦

We often do:

1 min each: bicycles, prayer situps, Jane Fondas, crab claws, twists.

Plank sequence: front, side, opposite arm/leg, back

Push ups

Page 11: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Running economy is perhaps the leading factor in distance running success.◦

Address through drills◦

Standard drills: high knees, but kicks, skipping, chicken walks, leg swings◦

Many more drills…◦

Strides◦

See flotrack

workout

Wednesdays for excellent videos of Drills.

Page 12: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

It’s all mental!

Part of your team philosophy

Team goal setting

Individual Goal Setting◦

Result Goals –

seen in times/places

Process Goals-

focus during the race

Race Evaluations

Relaxation

Sportsmanship

Page 13: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Part of Philosophy.

Distance running is known for sportsmanship.

Service.

Thanking volunteers.

Page 14: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Preventing and Treating injuries is a major part of coaching distance running!

It is important to detect and treat injuries early and properly.

Be on the lookout for pain in any part of legs or feet. ◦

Pain may occur after running. ◦

It may seem to get better when runing, and hurt later. This is still an injury. ◦

Pain may be in a limited area.◦

Swelling

If the pain or swelling is bad see a doctor.

Page 15: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Insure athletes have appropriate shoes.◦

Increase training gradually.◦

Use Cross Training where appropriate.◦

Address specific strength and flexibility issues

IT Band

Hamstrings and Inner Quadriceps (vastus

medialus)

Ankles

Anterior tibialis

(shins)

Page 16: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

RICE=Rest, Ice, Compression and Elevation- place a bag of ice on the injured part of the body

and wrap with an ace bandage. Lie on the couch with the injured part elevated. RICE reduces swelling. RICE for 15 minutes, then remove ice for 1 hour. Repeat as often as pain continues.

If the pain or swelling is bad see a doctor.

Do not resume training until the pain is gone.

Use your athletic trainer if you have one.

Search for the cause of the injury-

did you increase mileage too quickly? Are your shoes in good shape? Have you been stretching? Can you change your running surface?

Page 17: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Use Athletic.net

Get lots of volunteers!

Get your AD, teachers, and administrators involved.

Make it a big deal in the community.

It gets a lot easier with time and practice.

Page 18: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Cross Country Coaches Clinic at White Pass 2011.

Newton J. Coaching Cross Country Successfully

Telaneus, S. Developing a Successful Cross Country Program

Greene, S. Training for Young Distance Runners.

Page 19: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

Daniels, J. Daniels Running Formula.

Hudson & Fitzgerald. Run Faster from 5k to Marathon: How to be your own best coach.

Results and schedules, as well as meet entries. www.athletic.net

Washington State Cross Country and Track. www.watfxc.com

Flotrack-

workout videos and news www.flotrack.org

Page 20: Jeff Hashimoto Ellensburg High School WIAA … Country-Jeff Hashimoto...Cross Country Coaches Clinic at White Pass 2011. Newton J. Coaching Cross Country Successfully Telaneus, S

It’s the best sport out there!

Questions?