Libsyn Directory

S3E8: Tom Rothenberger

Release Date: 01/03/2019

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.

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

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.

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.

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.

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.

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...

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.

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?

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...

More Episodes

About

Coached for 37 years
Played other sports in 70s
Father died young so mother raised him and he spent a lot of time outdoors
Coach identified talent when Jr in high school
Used running to run for Boise St
4 coaches in 4 years - different experiences
Found success senior year
Was married as a sophomore
One of 9 children
Applied for a job with Catholic school at Jesuit, 37 years ago, still there
1993 added girls program

Different training based on cycles of 80's-90's

We had 10-12 kids on team and now over 150
Lydiard background with phases by the book, high volume
9 years to get team to State
Work ethic was laid early and building running culture
Football was king on campus
Late 80's had a few athletes who joined and help build program
9o's went coed
93 first girls team had one individual who went 2nd at Footlocker
4th year girls won State title
80's Lydiard and in 90's different influences different training
Had to build 'coolness' for the sport and visibility

Girls Program

When started did not treat them any different
Early pusher for girls to go 5k in races in Oregon

How have kids changes in 37 years

Needs of kids are the same
How we meet them has changed
White noise/distractions has grown
Need to belong to something

Training and how things have changed

Don't do things just because you always have
Had been top 4 at state for 20 years straight then missed it
Stopped using the word easy now building an engine
Looked at what Pat Tyson was doing and June/July they were going harder
Training runs vs hard/easy runs
End of summer test run is 30 minute run on track instead of fast 3k
Running better now because quantity and quality of threshold work better
Now will do 6xmile with :30 rest threshold run, next week 3x2 miles, then 5mile
- Repeat that cycle
Were giving them too much easy and seemed non-important day
Rubbing shoulders with Tyson and Shumaker learned needed more fitness
Had to recognize hs setting were participants and athletes on team
Really focus on those who will score and training
Pour energy into those with potential and those who need to have buy-in from
When have smaller group can focus on hitting paces better
Have them focus on how they feel and how to close
Last 1/3 of a run is most important part of the run
Summer long runs begin to put workouts into the run
After build volume add in quality
Lane 8 tempo run 5k pace for 400, float to start
Multiple energy systems in same workout w/ fartlek
Build huge engines consistent mileage over time
Value in run every day

A week late September

Monday 8xK or 6x mile 30-45 seconds rest (every 10-12 days)
Will do work after a race if have a race
Long runs on Saturday 70-90 minutes build up to

Last few weeks of season

Get used to doing hard runs on Saturday's instead of long

TOPICS