S3E8: Tom Rothenberger
Ben Rosario Show
Welcome to the final episode of the Ben Rosario show for season three. Ben is the coach of the professional Northern Arizona Elite team in Flagstaff and Dean Ouellette is a high school coach in Chandler Arizona. Today they welcome Coach Tom Rothenberger of Jesuit high school in Oregon. Tom has coached Jesuit for over 30 years with 26 state titles.
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S3E7: Justin Leonard
Ben Rosario Show
When it comes to qualifying for NXN, Southlake Carrol ranks as the school with the second most combined team appearances, only behind FM. We talk to Justin Leonard about his success
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S3 E6: Dan Iverson
Ben Rosario Show
Dan Iverson - Naperville North girls head coach. The girl's team won the 2018 Nike Midwest Championship and were runners-up from the 2017 NXN.
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S3 E5: Dave Van Sickle
Ben Rosario Show
Today Ben welcomes Coach Dave Van Sickle of Xavier high school in Phoenix. Dave has a really interesting history never being much of a distance runner himself as a youth. Dave had to learn how to coach distance runners and over the last 30 years has become one of the best coaches in Arizona winning several state titles and two trips to NXN. Ben and Dave discuss some of his major influences and how his coaching and training has evolved.
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S3 E4: Dave Frank
Ben Rosario Show
Dave Frank is the very successful boys cross country coach at Central Catholic. He arrived in 2000 with Alberto Salazar and took over the program in 2005. Since he took over, his boys have been first or second every year at the State meet.
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S3 E3: Sal Gonzalez
Ben Rosario Show
Sal Gonzales is the successful New Mexico cross country and track coach of Rio Rancho High School. We talk to him about his training and how he had to change his coaching when he went to a new school.
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S3 E2: Timo Mostert
Ben Rosario Show
Introduction to Coach Timo Mostert Great up in Illinois and ran at BYU 1998 moved to American Fork 8 State Championships over last 9 years 8 NXN trips with an average place 5th and lowest 8th, 2nd place 3 times in the last six years School demographics 2400 students in 3 grades In our school district 3 other schools who have made it to Nike Cross Team averages 30 boys, 40 this year is the largest ever When did you decide you wanted to coach? Very early had great coaches After the freshman year in college got into education with hopes of being a coach What do you want to talk...
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S3 E1: Colin Altevogt
Ben Rosario Show
Colin Altevogt, the boys XC coach at Carmel High in Indiana. Colin has been coaching in Indiana for the past 11 years, the last six years as a cross country coach at Carmel. The team has captured four state championships and two state runner-up titles with two qualifications for Nike Cross Nationals (2014 and 2017), including a tenth-place finish in 2017.
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S2 E9: Jonathan Dalby
Ben Rosario Show
We talk to Jonathon Dably of Mountain Vista High School about his team's success at NXN and about what is next? How does he make the transition into winter running and then how do things change going into spring track?
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S2 E8 John O'Malley
Ben Rosario Show
John O’Malley is the longtime coach of Sandburg High School where he has sent two teams and a few individuals to the NXN Championship race. John took over the program in 2003 and we talk about some of the changes and challenges he has gone through. John coaches more than 50 boys, we talk about the staff he uses to manage that team size and how Good To Great has helped him build the coaching staff. Culture is a big piece of the success of Sandburg High School. John talks in detail about building the culture and what that means? John talks about recruiting and growing the team? Before we get...
info_outlineColin Altevogt, the boys XC coach at Carmel High in Indiana. Colin has been coaching in Indiana for the past 11 years, the last six years as a cross country coach at Carmel. The team has captured four state championships and two state runner-up titles with two qualifications for Nike Cross Nationals (2014 and 2017), including a tenth-place finish in 2017.
Background
- Ran in high school and college
- Taught at Avon right out of college
- 2011-2013 moved to Carmel as an assistant
- 2012 we trained training
- 2014 became head coach
- In the 6 years, we have 4 state titles and 2 runner-ups
Why did you get into high school coaching
- Always wanted to be a teacher and loved track
- When I was in college did volunteer coaching
- Always wanted to be a coach since he was in early teens
Speak to cross country and the traditions in the mid-west
- Our winters are fairly mild with just a few exceptions
- Summer we meet in the mornings so good running conditions
Summer Program
- June 2nd was State track meet
- June 4th was first practice for XC for those who did not run State
- We call threshold runs PPM's we don't give them a set pace
- Paces are based off hard threshold workouts we do once a week over summer
What is PPM
- Pace Per Mile
- Big difference with us is threshold workout
- They run it 'all-out' at a pace they can handle well
- We keep it simple instead of giving paces
- Need to learn how to run hard
Example 15:30 5k guy runs 5:00/mi what is this PPM workout for him?
- Varies a little by runner 800 guy may not be as fast as 3200 guy
- On a good day 5:20-5:30 for 8 miles
Workout structure
- Pace per mile is what they do is calculated after the workout
- The structure is to do best you can
- Senior boys maybe junior are doing 8 miles
- The freshman does maybe 2 miles hard and builds up to 5
- We had 2 boys this year build up to 9
- Week 1 may do 6 at 5:40 pace, then next week 7 at 5:45 pace then the next week maybe 7 again at 5:40
- They figure it out the hard way how to do these
- Ok with them going out too fast and adapt over time
- Paavo training technique
Thresholds are an important part of your program, once in the season can you give us a weekly schedule?
- First meet right around Labor Day
- Up until first meet Long Run Monday, T/W milage, Th PPM, F milage, Sat building up volume
- July on Tuesday we may do short PPM in the middle maybe 2 miles for veterans
- Will work in repeat miles in August
- Once in season 400 intervals are CI, always the same pace for the season.
- Low set and high set
- 2-3 cycles.
- Low set 4 less than high set
- High set 1/2 distance of PPM so 8-mile PPM is 16x400 w/ recovery 3:00 jog rest to start
- Find recovery loop and loop time will come down over the season on loop
- Monday high set, Thursday low set is what do before big meet in season
- 400 pace 6-8:00/mi is about 1:00/mi faster than that
- 5:30 is 70second 400
- On big race weeks go to the 2 CI and no PPM that week
- Once get to tournament week go from 1/4 to 1/3 of a mile so same pace for about an extra 25 seconds
Do you get requests for more variety?
- Not really
- They buy in
- Sometimes will do repeat miles or 2k's
- Report their times for 400s as 0, +2 or -1 not as 79 seconds
Racing during season
- Will run mileage on race day so can be a long run day
- Will sit the top 7 rotating at different points
- Races are already all out
- Racing is part of training
Carmel team Culture
- When season over and only 12 left for tournament roster encourages people to keep training
- Friday night before regional track time trial for those not running regionals
- 800 one week, 3200 next week, 1600 following week
- 2/3 stick around for that
- Not who wants it most, it is who is most prepared
- Become best-prepared team we can be
- Team supports each other, will take anyone still training to sectional, regional and state
- Let kids know they are wanted all the time
- Team grew 50%, but those taking it seriously grew 200%
Coach closes talking about the outlook of State and NXN
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Dean Ouellette