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_outlineDave Van Sickle
- From Iowa, did track to stay in shape for football
- DII football and track athlete
- Moved to Arizona in 1982 to see how fast could run post-college
- Started coaching in 1983
- Started middle distance coaching in high school then local community college needed a coach and took over their cross country program, not knowing how to score a cross country meet
- After 3-4 years there moved around the country for a few years
- in 1990, at age of 30, got a full-time job a Xavier High School in Phoenix and been there since
- Sponge for learning and sat with Arthur Lydiard for 3 hours
Stephanie Bruce
- Ran for Dave and Xavier in high school 1998-2002
- She came on as an unfocused freshman
- Eating habits were horrible
- Was stuck at 5:28 for a few years before breaking through as a senior with 4:54 in just a few weeks
- When asked how that happened, she thought she was running hard, now knew what running hard was
- Doing the basics, but with super motivation and you can have breakthroughs
- Things were kept simple
Training
- Early in career SebCo was a big influence and trained like him with circuits and low miles
- Mid-distance kids had success but the long distance was not having the success
- Later in 80's started learning more about aerobic component
- First-year Xavier only 5 girls and only 5 could run 3 miles
- Woke me up to the importance of being an aerobic distance coach
- Late 90's saw an advertisement for Jack Daniels looking for research subjects and volunteered
- Learned energy systems from Jack and touching on all of them in every phase
- Had to slow the kids down, they were running too hard
Coaching Girls
- Girls are easier, generally listen better and loyal and will give it everything they have
- Girls tougher
- Girls will go through a year where they don't get better
- When they become a woman it gets harder for them and they need to get through it
- Prepare them for it
What does season look like?
- Start in May 1-2 weeks off after track State meet
- Long progression start 25 minutes for the first two weeks and then add minutes
- Start hill sprints early
- Tempo runs start at 10 minutes
- If vacation still responsible to run and communicate what they did
- End of summer camp
Week
- Monday do about 5 miles progression runs, then hill sprints with long recovery to hit hard
- Will work up to 16-20 hills with walk down, 30-second hill
- Total for day around 8 miles
- Tuesday we get up to 60-minutes recovery
- Wednesday steady over rolling hills up to 75-minutes probably 9 miles
- Thursday hard effort day 5xmile 5-6 seconds slower than race pace 400 recovery or something like fast mile, tempo, end 400s
- Friday OYO
- Saturday long run up to 100 minutes with tempo work, 10 sets of 10 minutes with last two minutes of each segment tempo