CoachingSpring09_LORES

Coaching Spring 09:Coaching Spring 09 7/15/09 1:35 PM Page 1

Volume 4, No. 1

$9.95

Spring/Summer 2009

Permit #50 Fort Atkinson, WI

PA I D PRST STD U.S. Postage

Coaching Spring 09:Coaching Spring 09 7/15/09 1:35 PM Page 2

Coaching Spring 09:Coaching Spring 09 7/15/09 1:35 PM Page 3

Coaching Spring 09:Coaching Spring 09 7/15/09 1:35 PM Page 4

COACHING AT H L E T I C S quarterly

publisher’s note Dear Coaches,

T

his is our first issue of Coaching Athletics for 2009: sprints, hurdles (Spring/Summer 2009).

We will do a Fall issue, Winter issue, and a special focus issue, which we will update you on in the Fall.

In this issue, we have a superb piece by Gary Winkler on Training for the 400 meter hurdles. We also have interviews with Allyson Felix, Jeremy Wariner and Bryan Clay.

Finally, we have James Dunaway on a national program for hand-offs. If you are sponsoring a coaching clinic, drop us a line and we will send sample copies for you to hand out to your coaching students.

See you at a track meet!

8

24

Interview: Allyson Felix

Protecting Your Track from Abuse

by Mary Helen Sprecher

19 22

Coaching the 400 Meter Hurdles

by Gary Winckler

26

Interview: Bryan Clay

Interview: Jeremy Wariner

28

Track Spike Review

30

It’s Time for a National System for the 4x100

by Cregg Weinmann

by James Dunaway

COACHING AT H L E T I C S quarterly

Larry Eder, Publisher

Volume 4, Number 1 Spring 2009 Group Publisher: Larry Eder, larry.eder@gmail.com, 920-563-5551, ext. 112 Group Editor: Christine Johnson, ctrneditorial@aol.com Advertising: Larry Eder, larry.eder@gmail.com, 608-239-3785 Writers/Contributors: Dan Grimes, Mary Helen Sprecher, Cregg Weinmann Photographers: Lisa Coniglio/PhotoRun, Victah Sailer/PhotoRun Layout/Design: Kristen Cerer Editor: Rachel Miller Pre-Press/Printer: W. D. Hoard & Sons Company, Fort Atkinson, WI Publisher’s Reps: Peter Koch Weser, 310-600-9929, pkwadvmags@yahoo.com

4 Coaching Athletics Quarterly - Spring/Summer 2009

Special Projects: Adam Johnson-Eder, 608-957-2159, atflistings@gmail.com Special Thanks To: Kristen Cerer, Sue Hall, Alex Larsen, Penny Mepham, Tim Garant, Tom Mack, Mary Ward and Julie Wells Dedicated to: Fr. Ralph Passerelli, S.J., Jim Marheinecke, Steve Pensinger, Dan Durante and Terry Ward, a.m.d.g. phone 608-239-3785; fax 920-563-7298 Coaching Athletics Quarterly is produced, published and owned by Shooting Star Media, Inc., PO Box 67, Ft. Atkinson, Wisconsin 53538-0067, Christine Johnson, President, Larry Eder, Vice President. Copyright 2009

by Shooting Star Media, Inc. All Rights Reserved.

Publisher assumes no liability for matter printed, and assumes no liability or responsibility for content of paid advertising and reserves the right to reject paid advertising. Opinions expressed are those of the authors and not necessarily those of the Publisher. No part of this publication may be reproduced or stored in any form without written permission of the Publisher.

Coaching Athletics Quarterly is not related to or endorsed by any other entity or corporation with a similar name and is solely owned by Shooting Star Media, Inc. Publisher recommends, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.

Photo by: Victah, PhotoRun.NET

05 GTM:Layout 1

7/17/09

7:38 AM

Page 1

Coaching Spring 09:Coaching Spring 09 7/15/09 1:35 PM Page 6

Coaching Spring 09:Coaching Spring 09 7/14/09 10:29 PM Page 7

Coaching Spring 09:Coaching Spring 09 7/14/09 10:19 PM Page 8

This interview took place in Santa Monica in mid-March 2009. Special thanks to Lyn Famiglietti, adidas Communications; Spencer Nel, adidas Global Sports Marketing and Allyson Felix, who has always been not only a wonderful athlete to watch compete, but also a compelling interview.

Interview:

Allyson Felix A

llyson Felix has been a fixture in our sport since her freshman year of high school. She has appeared on the covers of California Track & Running News, Athletes Only, American Track & Field and Track & Field News.

Felix has also always marched to the beat of her own drummer. She went pro as a freshman in college, completed her education on time and has been a professional athlete since the age of 18. Her major sponsor is adidas, her coach is Bob Kersee and her agent is Renaldo Nehemiah.

Felix is an athlete of some complexity. She is a veteran 100 meter runner but is also one of the top two 200 meter runners in the world. And her best event may still be in front of her: the 400 meters. Besides that, she is one of the ablest 4x100 meter and 4x400 meter relay runners on the planet, period.

I am fascinated with the thought and planning that goes into a footwear company picking up various athletes and am always concerned about athletes going pro from high school. For Felix, it has been a natural progression. adidas picked her up, and it has definitely received its money’s worth. Not only does she continue to shine on the world stage, Felix is an athlete who is well respected by her competitors and competitive sponsors. To be respected by one's competition, the people who spend time with you day in and day out, is the highest compliment in this sport.

Felix joined many of the world's top athletes in competing in Carson, CA at the adidas Track Classic.

Photo by: Victah, PhotoRun.NET

RBR: Allyson, what shoes do you train in?

Allyson: I run in the adiZero or the Supernova most days.

RBR: You have been a professional athlete since you finished high school. Any thoughts on that life?

Allyson: It has been good.

RBR: To be a professional athlete requires spending enough time in the discipline and setting priorities—are you still enjoying what you are doing?

Allyson: Yes, I enjoy it still. It is important to enjoy what I do. I put extreme emphasis on education, as I have dreams of being a teacher.

RBR: Last year was an Olympic year. How did you recharge after last season?

Allyson: I took time off, more than ever before, to rejuvenate. I have different interests. I love watching other athletes. I am a big sports fan. I love watching other sports and how athletes compete. I like the atmosphere of other sports, too.

8 Coaching Athletics Quarterly - Spring/Summer 2009

RBR: What are your goals for 2009?

Allyson: The 200 meters at the Worlds (Berlin, August 2009) and to do some 400 meters.

RBR: What are your racing plans?

Allyson: Mt. SAC, Penn, Doha, adidas Track Classic, Reebok, plus a few others.

RBR: How do you feel about the relays, the 4x100 meters and the 4x400 meters?

Allyson: I like the relays, but that is up to the coaching staff.

RBR: Tell me about your racing event plans for 2009.

Allyson: I will race a few 100 meter races to work on speed. The rationale is that those races will help my 200 meters come along. I will also race some 400 meter races.

RBR: Tell me your feelings about the 400 meters.

Allyson: I have a love/hate relationship with the 400 meters (laughing). I have a 400 meter base. It’s not a huge focus. If they need me though, I will do my thing (run the 4x400 meter relay).

RBR: adidas, your sponsor, supports the Golden West. You ran that in high school, right?

Allyson: I had great experiences at the Golden West! I had a lot of fun. I really enjoyed high school, the traveling, my high school friends.

RBR: Where do you see your career going? Will you compete through 2012? Or longer?

Allyson: I definitely want to do another Olympics. I have a lot to accomplish yet. It’s not over for me. It just goes back to the reason why you run. From a religious standpoint, I want to use the gift that God has given me. There is the bigger picture.

Coaching Spring 09:Coaching Spring 09 7/14/09 10:19 PM Page 9

Coaching Spring 09:Coaching Spring 09 7/14/09 10:19 PM Page 10

RBR: Today, you are working out with Veronica Campbell Brown, your main competition in the world over 200 meters. How do you do that?

Allyson: I like Veronica. The great thing about athletics is that we leave it on the track. There’s nothing personal.

It’s fine.

RBR: Tell us about your training group at UCLA. Has anything changed this year?

Allyson: We have a group of 12 at UCLA. We added Natasha Hastings and Rodney Martin to the group.

RBR: What did you learn from the Olympic year?

Allyson: The main thing that I learned is that there are so many demands. I would definitely cut back on the travel in the future.

RBR: Where will you focus your racing in the future?

Allyson: I don’t mind the 400 meters, but I will always run the 200 meters.

RBR: What about the 400 meter hurdles?

Allyson: Coach Kersee loves the 400 meter hurdles!

RBR: How do your workouts go with Coach Kersee?

Allyson: We warm up alone, then we get with him. He can be pretty demanding, but we are doing what we need to do. We do our weights on our own. He holds long strategy talks. He yells sometimes, but all is good.

RBR: What are key elements for a young sprinter to understand?

Allyson: For the young sprinter, going fast in the 100 meters and 200 meters is fun. But you have to pace yourself.

10 Coaching Athletics Quarterly - Spring/Summer 2009

RBR: Any thoughts on the Jamaica v. U.S. dual meets?

Allyson: I think it’s good for the sport, but I want to know how it will play out.

RBR: Have you met Doug Logan, the new CEO at USATF? Allyson: Yes, I have met him and do not have any issues (with him).

RBR: Any comments on the Project 30 announcements, on how Logan and crew want to change our sport?

Allyson: Nothing that blaring on Project 30. The trials was interesting positives and negatives—glad it took place and liked that Project 30 is getting some feedback.

My only concern is how the schedule will be set up, as it will be a shorter period of time. From a fan standpoint, the atmosphere was great. I had family members come up, and they enjoyed the trials.

RBR: What events did you do when you first started in athletics?

Allyson: Hurdles, sprints, long jump, yeah...

RBR: Did you try to hurdle?

Allyson: Going that fast and trying to clear the hurdle— the idea of falling does not excite me!

RBR: Where do you stand on relay camps, relay teams, making our U.S. teams better at the relays?

Allyson: I just came out and ran. I do see the benefit of longer preparations before competition. The hard part is people across America. There are 165 athletes in the relay program, but, really, 20 athletes are going to select themselves.

SAUCONY 8-PAGER:Layout 1

7/17/09

7:45 AM

Page 1

SPONSORED BY:

SAUCONY 8-PAGER:Layout 1

7/17/09

7:45 AM

Page 2

FAM ON THE RUN 8ek_fep =Xd`^c`\kk`# knf$k`d\ L%J% Fcpdg`Xe# Xkk\e[\[ 8ggXcXZ_`Xe JkXk\ Le`m\ij`kp Xe[ k_\ Le`m\ij`kp f] K\e$ e\jj\\# ^iX[lXk`e^ `e )'''% È=XdÉ `j k_\ )''0 LJ8 (,B Z_Xdg`fe Xe[ `e )''.# iXe k_\ ]Xjk\jk ,''' d\k\ij \m\i Yp Xe 8d\i`ZXe fe L%J% jf`c (*1((%0* %

WHAT DO YOU ENJOY MOST ABOUT RUNNING CROSS COUNTRY? 8 ^ff[ Zifjj Zflekip Zflij\ ZXe Y\ m\ip Z_Xcc\e^`e^ Xe[ i\nXi[`e^% @ c`b\ _Xm`e^ [`]ÔZlck Zflij\j n_\i\ pfl _Xm\ kf d\dfi`q\ k_\ Zflij\ Xe[ befn _fn kf iXZ\ jkiXk\^`$ ZXccp% N_\e pfl Ôe`j_ kfl^_ iXZ\j c`b\ k_Xk pfl ]\\c c`b\ pflËm\ XZZfdgc`j_\[ jfd\k_`e^ Xe[ ]\\c c`b\ pflËm\ ^fe\ jfd\n_\i\% Cffg Zflij\j Xi\ cXqp dXeËj Zifjj Zflekip% K_\pËi\ le]lcÔcc`e^%

WHAT ARE YOUR FAVORITE CROSS COUNTRY RUNNING CONDITIONS? @ c`b\ [i`m`e^ iX`e%

WHAT GOES THROUGH YOUR MIND WHEN YOU’RE OUT ON THE TRAILS? @ kip efk kf k_`eb XYflk Xepk_`e^% @ kip kf Y\ gi\j\ek Xe[ \eafp \m\ip jk\g%

WHAT’S THE HARDEST WORKOUT YOU’VE EVER DONE IN CROSS COUNTRY SEASON? @ c`b\ _`cc i\g\Xkj ]fi Zifjj Zflekip% N_\i\m\i @Ëd c`m`e^# @ kip kf Ôe[ k_\ cfe^\jk Xe[ jk\\g\jk _`cc Xifle[% @ ljlXccp [f X +'' d\k\i fi -'' d\k\i _`cc Xe[ ile `k Xk c\Xjk ('Ç() k`d\j% @ kiX`e X c`kkc\ [`]]\i\ek n_\e `k Zfd\j kf _`ccj% @Ëcc ile Xcc flk kf k_\ kfg Xe[ af^ [fne \Xjp% @ [feËk _fc[ Xep$ k_`e^ YXZb fe k_\ nXp lg% @ kip kf ^\k ]Xjk\i Xe[ ]Xjk\i Xj k_\ nfibflk gif^i\jj\j i\^Xi[c\jj f] ]Xk`^l\% ?`ccj Xi\ X ^i\Xk \o\iZ`j\ `e d\ekXc Xe[ g_pj`ZXc kfl^_e\jj% Kf ile k_\d n\cc pfl _Xm\ kf XkkXZb k_\d%

@J 9CFE;<I =8JK<I6 6

WHAT MOMENT STANDS OUT FROM YOUR HIGH SCHOOL SPORTS CAREER? @ i\d\dY\i iXZ`e^ Xk Jleb\e D\X[fn JkXk\ GXib `e E\n Pfib% K_\i\ nXj X m\ip cfe^# jk\\g _`cc _Xc]nXp k_ifl^_ k_\ iXZ\ ZXcc\[ ZXi[`XZ _`cc% @ i\d\dY\i XcnXpj ^\kk`e^ kf k_\ _`cc n`k_ jfd\fe\ iXZ`e^ n`k_ d\ jk\g ]fi jk\g% @ lj\[ kf dXb\ X gf`ek kf _Xdd\i lg k_\ _`cc Xcc flk kf Yi\Xb n_f\m\i nXj n`k_ d\% @ i\d\dY\i ^\kk`e^ kf k_\ kfg f] k_Xk _`cc Zfdgc\k\cp \o_Xljk\[ Xe[ ]\\c`e^ c`b\ @ j_flc[ jkfg% Jfd\_fn @ nflc[ d\ekXccp glj_ k_ifl^_ k_\ ]Xk`^l\ Xe[ _Xdd\i k_\ [fne_`cc Xk k_\ kfg \m\e _Xi[\i Xj `] k_\ Ôe`j_ c`e\ n\i\ i`^_k Xk k_\ Yfkkfd% K_Xk `j _fn @ nfe k_\ Zfe]\i\eZ\ Xe[ i\^`feXc Zifjj Zflekip Z_Xdg`fej_`g k`kc\j k_\i\%

WHAT’S YOUR FAVORITE PRE-RACE MEAL? @ c`b\ kf \Xk X e`Z\ jk\Xb Y\]fi\ dp iXZ\j% @ ljlXccp _`k FlkYXZb Jk\Xb_flj\ k_\ e`^_k Y\]fi\ Xe[ ^\k X e`Z\ jk\Xb n`k_ X j`[\ f] dXj_\[ gfkXkf\j%

WHAT’S THE MOST RANDOM THING YOU’VE EVER DONE? KXb`e^ k_\ c\X[ `e k_\ Fcpdg`Z jk\\gc\Z_Xj\ ÔeXc k_`j jldd\i% K_\i\ n\i\ fecp * fi + cXgj kf ^f Xe[ @ Zflc[ ]\\c dp c\^j [p`e^ Xci\X[p% @ _X[ kf \`k_\i jkXik jcfn`e^ [fne fi dXb\ jfd\k_`e^ _Xgg\e% Jf @ jli^\[ kf k_\ ]ifek# _Xdd\i\[ k_\ gXZ\ Xe[ ki`\[ kf n`cc dpj\c] `ekf X n`e% @ jlggfj\ `k nXj X ZXi[`XZ _`cc dfd\ek% DXpY\ efk jf iXe[fd X]k\i Xcc%

WHAT QUESTION HAVE WE NEGLECTED TO ASK? Jfd\k`d\j pfl _Xm\ kf k\jk pfli c`d`kj% <`k_\i Ôe`j_ `e k_\ gXZb fi ^f ]fi k_\ n`e% @] pfl ^f ]fi k_\ n`e Xe[ ]Xcc j_fik pfl Xk c\Xjk befn n_\i\ pfli c`d`kj Xi\% K_\e pfl ZXe jkXik nfib`e^ fe glj_`e^ k_fj\ c`d`kj% @k _Xj kXb\e d\ (, p\Xij f] glj_`e^ kf ^\k kf n_\i\ @ Xd efn%

>LKK@E> FLK K?< (,B E8K@FE8C :?8DG@FEJ?@G M@:KFIP

SAUCONY 8-PAGER:Layout 1

7/17/09

7:45 AM

Page 3

s

ummer training is the key to success, not only in cross country next fall, but also your spring track season. The keys are to build yourself up, both physically and mentally. We at AT&F met with the folks at Saucony to help promote this program. Here’s what we’re going to do: We’ll provide you with 12 weeks of summer and fall training, taking you through the first month of your season in this training program. We’ll also provide you with fine-tuning suggestions each and every week on www.atf-athlete.com, starting the week of June 28, 2009. We’re publishing this piece in American Track & Field, Athletes Only and California Track & Running News.

After your track season, you need to take a couple weeks’ break. The break can be a complete departure from running and your regular schedule. If you want to run, then no more than four runs a week of about 40 minutes.

Your body and spirit need a break. Pick some books you want to read this summer. Pick the movies you’ve not yet seen. Do some summer vegging. Remember, your summer training program is to build you up and prepare your body and spirit to handle the hard racing and training that come in the fall. This can only happen if you allow your body to rest, and find outlets from the training regimen.

Before you begin your training ...

1. Make sure you have two pair of good training shoes. We suggest that most training shoes can last about 12–16 weeks with your level of training. Take your time when you go to your local running store to purchase training shoes and remember to go at the end of the day (your feet swell during the day). Bring a clean pair of socks and be prepared to check five to seven pair of shoes to find the right shoe for you. Also check socks, shorts and tops (although you probably have enough t-shirts to keep you going for months!).

2. Make sure you’re hydrating yourself. Eight to 10 glasses of water a day plus sports drinks and juice are a good start. Drink coffee, tea and carbonated soda sparingly.

3. You have to fuel the engine. To do that, you have to get the proper amount and proper types of food into your system. Fruits, vegetables, whole grains, pasta, modest amounts of fish, chicken and beef make sense. For snacks, try an apple and peanut butter. Nuts are good, pizza, tacos and the trip to fast food places are fine, as long as you’re not doing it every day!

4. Sleep—yes, sleep is important. I know that at 17 or 18 you can text all night or check out the newest game on Xbox, but it’ll affect your training. Get 8–10 hours of sleep and, if you can, try a nap (yes) a few afternoons.

5. Get your training group down. Some people like to train by themselves, but find help with the hard days or long days. Find what works for you and your training style.

6. Inspiration. Find some good books (Once a Runner, The Irishmen Who Ran for Britain, The Lonely Breed, A Cold, Clear Day, Self-made Olympian) that can inspire you. Find music that inspires you (Outkast, Disturbed, Hurt, Counting Crows, Led Zeppelin, ACDC).

7. Goals. Do you want to make the top 7? Do you want to improve your times at your league and section meets? Do you want to race better over the second half of the course? Think about these things now, write them on a postcard and prop them in your room where you can read them each day.

Week 1: Summer training begins ...

Goals: In this week, we’ll get you on the road to a good summer of training. We’ll run a long run, a tempo run and some moderately paced runs each week. Don’t worry about pace the first 2 weeks, just get out there, have some fun and get in the habit. Workouts always start with warmup— some gentle stretching of the major muscle groups, light jogging. Do the same for cooldown.

Monday, Wednesday, Friday: 35–40 minutes’ easy running, warm up, cool down. Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5 kilometer. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 2 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. Saturday: Off, walk, bike, see a movie. Sunday: Long, easy run, 45 minutes, easy, easy, on grass or dirt.

One thought. Make sure that you run on a variety of surfaces—dirt, grassy fields, sand, road, track. It’s good for the feet, and lets you use your feet in a healthy manner.

AT&F 2009 SUMMER XC TRAINING PROGRAM • iii

SAUCONY 8-PAGER:Layout 1

7/17/09

7:46 AM

Page 4

CROSSING THE LINE WITH MAGDA DX^[Xc\eX C\np$9flc\k# )''/ L%J% Fcpdg`Z dXiXk_fe\i# `j k_\ )''0 LJ8 ?Xc] DXiXk_fe :_Xdg`fe% DX^[X _Xj X dXjk\iËj [\^i\\ `e \o\iZ`j\ g_pj`fcf^p ]ifd :Xc JkXk\ ?XpnXi[ n_\i\ j_\ nXj Xcjf X kiXZb Ô\c[ 8cc$8d\i`ZXe% J_\ `j efn X ZfXZ_ ]fi :XcËj Zifjj Zflekip gif^iXd%

HOW DID YOU END UP BECOMING A RUNNER? 8 ]i`\e[ f] d`e\ `e _`^_ jZ_ffc Zfem`eZ\[ d\ kf Zfd\ flk ]fi k_\ Zifjj Zflekip k\Xd% @ nXj X jn`dd\i Xe[ e\\[\[ jfd\k_`e^ kf [f `e k_\ f]] j\Xjfe# Xe[ @ _X[ X ^i\Xk k`d\ [f`e^ `k% @ Xcjf ]fle[ flk k_Xk @ nXj dlZ_ Y\kk\i `e ile$ e`e^ k_Xe @ nXj `e jn`dd`e^# jf @ jklZb n`k_ `k%

WHAT DO YOU ENJOY MOST ABOUT RUNNING? K_\ gcXZ\j @ ^\k kf j\\% Efk aljk k_\ jgfkj Xcc fm\i k_\ nfic[ k_Xk Zfdg\k`k`fej kXb\ d\ kf# Ylk k_\ kiX`cj @ ^\k kf ile fe \m\ip n\\b% @ Xcjf Ôe[ k_\ k`d\ jg\ek ilee`e^ n`k_ dp ]i`\e[j fi k\XddXk\j gi`Z\c\jj%

DO YOU CROSS-TRAIN AT ALL? P\j# @ jk`cc jn`d jfd\% @ c`]k n\`^_kj Xe[ [f X cfk f] Zfi\ jki\e^k_\e`e^%

WHAT’S THE HARDEST WORKOUT YOU’VE EVER DONE? 9\]fi\ k_\ Fcpdg`Z ki`Xcj `e )''+# @ [`[ X nfibflk k_Xk `emfcm\[ (, d`c\j nfik_ f] k_i\j_fc[ gXZ\ ilee`e^ Xk k_\ k`d\ XYflk ,1). gXZ\ n`k_ ( d`elk\ i\jk ]fi \XZ_ k_i\j_fc[ d`c\# `e Yflkj f] ,# +# *# )# Xe[ ( d`c\ \XZ_%

BEST EXPERIENCE OF YOUR RUNNING CAREER SO FAR? <Xj`cp Ôe`j_`e^ )e[ Xk k_\ )''/ Fcpdg`Z dXiXk_fe ki`Xcj%

WHAT’S THE HARDEST CHALLENGE YOU SEE AS A COACH FOR HIGH SCHOOL AND COLLEGE RUNNERS? Jfd\k`d\j Xk_c\k\j [feËk _Xm\ k_\ jXd\ [\j`i\ kf jlZ$ Z\\[ k_Xk pfl _Xm\ ]fi k_\d kf jlZZ\\[% K_\pËi\ g\i]\Zkcp _Xggp Y\`e^ d\[`fZi\ fi [\Z\ek n_\e pfl befn n`k_ dfi\ [\[`ZXk`fe k_\p Zflc[ Y\ ^i\Xk% @ kip kf Y\ X ^ff[ \oXdgc\ Xe[ kip kf dXb\ k_\d Y\c`\m\ k_\p ZXe XZ_`\m\ X dlZ_ _`^_\i c\m\c# Ylk `e k_\ \e[ k_\ Xk_c\k\ _Xj kf Z_ffj\ `k ]fi _`dj\c] fi _\ij\c]%

WHAT’S THE BEST NUTRITION ADVICE FOR HIGH SCHOOL ATHLETES? Jf dXep Xk_c\k\j kiX`e m\ip _Xi[# Ylk ]fi jfd\ i\Xjfe fm\icffb gifg\i elki`k`fe fe X [X`cp YXj`j Xe[ Y\]fi\ `dgfikXek nfibflkj fi iXZ\j# f]k\e glkk`e^ k_\dj\cm\j Xk i`jb ]fi `ealip% Jf# dp X[m`Z\ nflc[ Y\ kf jkXp _p[iXk\[ iv • AT&F 2009 SUMMER XC TRAINING PROGRAM

9<:FD@E> L%J% ?8C=$D8I8K?FE :?8DG

k_ifl^_flk k_\ [Xp# ]l\c lg fe \Xj`cp [`^\jk`Yc\ ZXiYj Y\]fi\ X nfibflk Xe[ i\]l\c n`k_`e *' d`elk\j f] X nfibflk kf i\gcXZ\ k_fj\ ^cpZf^\e jkfi\j%

WHAT’S YOUR FAVORITE PRE-RACE MEAL? G\\kj :f]]\\ Xe[ MXe`ccX >L%

FAVORITE PIG-OUT FOOD? ;Xib Z_fZfcXk\ `Z\ Zi\Xd n`k_ ]i\j_ jkiXnY\ii`\j%

MOST RANDOM THING YOU’VE EVER DONE? FeZ\ X p\Xi dp ^`ic]i`\e[j Xe[ @ [i`m\ kf Pfj\d`k\# _`b\ ?Xc] ;fd\ Xk e`^_k le[\i X ]lcc dffe# nX`k ]fi k_\ jlei`j\# k_\e _`b\ YXZb [fne Xe[ [i`m\ _fd\%

WHAT’S THE BEST WAY TO WARM UP FOR A RACE? <Xjp ilee`e^1 8Yflk (, d`elk\j f] af^^`e^ gi\gXi\j pfli dljZc\j ]fi X nfibflk&iXZ\% @] k_\ n\Xk_\i `j nXid# pfl [feËk e\\[ dlZ_ k`d\ kf nXid lg% ;i`ccj1 _`^_ be\\j# ]Xjk ]\\k 8Zk`m\ jki\kZ_`e^ 8 ]\n jki`[\j1 ('' d\k\ij f] c\e^k_ Xk d`c\ gXZ\&\]]fik D\ekXc gi\gXiXk`fe1 I\d\dY\i k_Xk pfl _Xm\ ef Zfekifc fm\i pfli Zfdg\k`kfij Xe[ n_Xk k_\pËm\ [fe\ kf gi\gXi\# jf ZfeZ\ekiXk\ fe k_\ gfj`k`m\ Xjg\Zkj f] pfli kiX`e`e^# i\cXo Xe[ iXZ\ n_Xk pflËi\ ZXgXYc\ f] XZ_`\m`e^%

SAUCONY 8-PAGER:Layout 1

7/17/09

7:46 AM

Page 5

Week 2: Getting the habit started ...

Monday, Wednesday, Friday: 40 minutes’ easy running, warm up, cool down. Tuesday: 1 mile warmup, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5 kilometer. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 2 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. Saturday: Off, walk, bike, see a movie. Sunday: Long, easy run, 50 minutes, easy, easy, on grass or dirt.

Thoughts: You’ll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well and hang out with your friends.

Week 3: Training gets rolling ...

Goals: We’ll begin running 6 days a week and the 7 days a week can begin for juniors, seniors. For college athletes, add a second run 3 times a week of 35–40 minutes of easy running on Monday, Wednesday and Friday.

Monday, Wednesday, Friday: 40–45 minutes easy running, warm up, cool down. Tuesday: 1 mile warm up, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K. If you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Saturday: Easy 30-minute run or a walk. Sunday: Long, easy run, 50–55 minutes on grass or dirt, hang with friends.

Week 4: The training gets tough ...

Week 4 you should be running at a better pace than your start and noting that your tempo runs are more fun. You’re getting into a groove. Do the tempo runs and hill runs with teammates, the hard workouts are easier this way.

Monday, Wednesday, Friday: 40–45 minutes easy running, warm up, cool down. Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed.

Saturday: Find an all-comers meet, and run a 2 mile or 5K. Warm up, run strong and then cool down. Sunday: Long, easy run, 50–55 minutes, easy, easy, on grass or dirt with friends.

Week 5: Getting on track ...

Week 5: We’re getting on track. Make sure you stay focused on the goals.

You’re starting to get fit, you run faster, you feel fitter.

Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Saturday: Easy 30minute run or a walk. Sunday: Long, easy run, 55–60 minutes, easy, easy, on grass or dirt with friends.

Week 6: Midway through the summer ...

Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:50 for 5K now, that means a 6:05 pace plus 30 seconds, or a 6:35 per mile pace. Warm up, cool down.

Thursday: Warm up, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jogging back to the start. Keep the strideouts relaxed. Saturday: Easy 30 minutes or find a hilly 4-mile race. Sunday: Long, easy run, 60–65 minutes, easy, easy, on grass or dirt with friends.

AT&F 2009 SUMMER XC TRAINING PROGRAM • v

SAUCONY 8-PAGER:Layout 1

7/17/09

7:46 AM

Page 6

SAUCONY SHAY XC C`^_kn\`^_k Yi\Xk_XYc\ d\j_ lgg\i _Xj X ^ljj\k\[ kfe^l\ kf b\\g flk ifZbj# dl[ Xe[ [`ik% =\Xkli`e^ X d`[jfc\ ZfejkilZk\[ f] JXlZfepËj dfjk i\jgfej`m\ Zlj_`fe`e^ dXk\i`Xc1 JJC <M8% 8mX`cXYc\ `e jg`b\j fi ÕXkj Xe[ Zfcfij Xj ]Xjk Xj pfl

kfg m`\n flkjfc\

nfd\eËj g`eb&YcXZb

d\[`Xc m`\n

le`j\o $ YcXZb n_`k\

SAUCONY SPIKE NIGHTS 2009 >Xk_\i pfli k\XddXk\j Xe[ b`Zb f]] pfli n`ee`e^ j\Xjfe Yp ^f`e^ kf X JXlZfep Jg`b\ E`^_k e\Xi pfl% PflËcc ^\k X gif]\jj`feXc Ôkk`e^# ^`]kj n`k_ Xep JXlZfep gliZ_Xj\ Xe[ X Z_XeZ\ kf n`e Zljkfd`q\[ XggXi\c ]fi pfli \ek`i\ k\Xd =`e[ X JXlZfep Jg`b\ E`^_k e\Xi pfl Yp ^f`e^ kf jXlZfep%Zfd&jg`b\e`^_k

SAUCONY 8-PAGER:Layout 1

7/17/09

7:46 AM

Page 7

This is a tough week. Check your shoes and make sure they aren’t too worn down. Now would be a good time to get some racing shoes for the fall and use them for tempo runs.

Week 7: Getting in the groove ...

Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at a halfminute per mile slower than your present mile pace for a 5K. So if you can run 18:50 for 5K now, that means a 6:05 pace plus 30 seconds, or a 6:35 per-mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 7 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Saturday: Easy 30-minute run or a walk. Sunday: Long easy run, 55–60 minutes, easy, easy, on grass or dirt with friends.

Week 8: Here comes the cross country season ...

High schoolers: You’ll start school within a couple of weeks, college runners have a month to go. Juniors and seniors can handle the 2 or 3 easy morning runs, and college runners, depending on their standards, should be able to handle 3 morning runs a week. Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150 yards strideouts, relax, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:30 for 5K now, that means a 6:00 pace plus 30 seconds, or a 6:30 per mile pace. Warm up, cool down.

Thursday: Warm up, 1 mile, hill repeat, 7 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Saturday: Easy 30-minute run or a walk.

Sunday: Long, easy run, 60–65 minutes, easy, easy, on grass or dirt with friends.

Week 9: Early racing begins ...

Your first real race will be a revelation. You should be able to handle the distance, but perhaps your pace will be slower. You’ll recover fast, so you should know that in 3 to 5 races, you’ll be racing fit. Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150-yard strideouts, easy on the grass.

Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:30 for 5K now, that means a 6:00 pace plus 30 seconds, or a 6:30 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150-yard strideouts, jog back to the start. Keep the strideouts relaxed. Saturday: Easy warm up, 5K race for high school, 4 miles for college. Sunday: Long, easy run, 65–70 minutes, easy, easy, on grass or dirt with friends.

Week 10: Early season ...

High school starts quickly with a couple of races a week, so use those early races to get into shape; continue to build speed. Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150-yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes. Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:30 for 5K now, that means a 6:00 pace plus 30 seconds, or a 6:30 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Or, if a race happens on Thursday and Saturday, finish up with the 10 times 150 yards and cool down. Saturday: Easy 30-minute run, or a race of 5K for high schools, 8K for college. Sunday: Long, easy run, 65–70 minutes, easy, easy, on grass or dirt with friends.

Week 11: Early season ...

Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass. Tuesday: 1 mile warmup, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at halfminute per mile slower than your present mile pace for a 5K. So if you can run 18 minutes for 5K now, that means a 5:50 pace plus 30 seconds, or a 6:20 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Or, if a race happens on Thursday and Saturday, finish up with the 10 times 150 yards and cooldown. Saturday: Easy 30 minute run, or race of 5K for high schools, 8K for college. Sunday: Long, easy run, 65–70 minutes, easy, easy, on grass or dirt with friends.

Week 12: You’ve arrived!

By this week, most of you will have raced once or twice, and will be getting into the racing grove. If you’re doing early a.m. runs and need to cut one out, do it. If you’re feeling good but not sure about your leg speed, try this change we’ll suggest for Thursday and do this for the next 3–4 weeks. Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150-yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18 minutes for 5K now, that means a 5:50 pace plus 30 seconds, or a 6:20 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. If a race happens on Thursday and Saturday, finish up with the 10 times 150 yards and cooldown. Or, if you need some speed work, try the warm up, and 6 times 800 meters in your race pace for mile split at 5K. So if you can run 18 minutes for 5K, your half pace would be 2:45 for 800 meters. Saturday: Easy 30-minute run, or race of 5K for high schools, 8K for college. Sunday: Long, easy run, 65–70 minutes, easy, easy, on grass or dirt with friends.

Anthony Famiglietti is the male runner pictured in our XC Training Piece. Fam, as he’s called, has run the mile in 3:55.71, the steeple in 8:17.34, the 5000 meters in 13:11.93, and the 10,000 in 27:37.74. He is a 2008 Olympian at the steeplechase and a well-respected painter. Fam captures the spirit of the Saucony brand: loyal to the sport, and willing to shake it up, whether he races in cross country, track or on the roads!

Magdalena Lewy Boulet finished second last year in the women's Olympic Trials marathon. She races cross country, on the track and on the roads. In 2004, Magdalena took 5th in the women's Olympic trials marathon, missing the team by a small margin. In 2008, Magdalena took the lead from the first mile and led through 22 miles, finishing in 2nd place and making the 2008 team, in 2:30.19, her personal best! In the 10,000 meters, Magdalena took 6th, in her best of 32:45.06. Married to a former miler, and with a son, Magdalena, who was born in Poland, became a U.S. citizen on September 11, 2001.

The Shay XC shoe is named in honor of the late Ryan Shay, who ran for Saucony and passed away doing what he loved: racing. It’s the best selling cross country racing shoe in North America. We hope that you like it and use it.

Our friends at Saucony sponsored this section to help make you better runners and to show that Saucony is all about loyalty to the sport. Cross country is pure, mud, dirt, hills, and lots of good stories to tell after the races! They ask you to consider its line of running footwear, which can be found at www.saucony.com/Shay XC The ATF presents the Summer 2009 XC Training Program, sponsored by Saucony, which was written, designed and published by Shooting Star Media, Inc., copyright 2009. All rights reserved. Saucony logo, Saucony pages on p. 2, 4, 6, 8 are the sole property of Saucony, Inc. Written by Larry Eder, proofed by Marg Sumner, designed

by Alex Larsen. All photos by Photorun.net

AT&F 2009 SUMMER XC TRAINING PROGRAM • vii

7/17/09

7:46 AM

Page 8

)''0 JXlZfep# @eZ%

SAUCONY 8-PAGER:Layout 1

WE KNOW BECAUSE WE RUN

saucony.com/ShayXC

Coaching Spring 09:Coaching Spring 09 7/15/09 2:05 PM Page 19

Coaching the 400 meter hurdles

By Gary Winckler

T

he 400m hurdles is one of the most interesting events in track and field. For both male and female athletes, the event presents great challenges in many areas—especially coordination, strength, endurance and psychology.

In this article, I’d like to offer some ideas regarding this unique event and to lay out some areas you as a coach might consider in constructing programs to develop the 400m hurdle athlete.

In the United States, most 400m hurdle specialists gain their early exposure to this event via the 300m hurdles event in high school. This a useful progression for development in this event, because in terms of the growth and development of most young people, I feel it is unfair to impose the 400m hurdle event on them while still in high school. I am sure some will disagree with this assessment; one could argue that not enough is done in terms of providing a better developmental progression to encourage young athletes to stay in hurdling.

In my opinion, performances in the intermediate hurdles, even at the elite level, are not particularly impressive. When one considers the depth of talent in the flat 400m event and compares results for the 400m hurdles events, it would seem that not only should our records be faster, but also that we should have a greater depth of high level performers in these events.

Why is this the case? I think it is a result of one or more of the following reasons: • Some of the best 400m runners are not encouraged to enter the event.

• Lack of coaches wanting to invest time in the event.

• Lack of attention to the development of better hurdling skill.

• Coaching the event primarily from a strength perspective and not viewing the event from a technical perspective.

Development of the 400m hurdles athlete To develop athletes for an event, we as coaches must understand the event’s requirements. Some of

the most important requirements are (1) the ability to run a good 400 meters without hurdles, (2) efficient running technique, (3) good hurdling skills, with either lead leg and (4) good mental focus during the race.

1. Ability to run a good 400m. Early in the process of young athletes learning the 400m hurdles, I believe it is vital to teach them good 400m flat racing management skills. We see a lot of very good 400m runners in our country who handle race management quite well. They run good distribution patterns and consistently perform at high levels.

But this is not always what we see in 400m hurdle racing. I see many 400m hurdlers who tend to run the first half of their races much too fast, resulting in a poor race distribution pattern.

This is due to either a lack of experience in 400m running or the fact that the athlete does not view the event as a 400m event.

I’m often surprised to discover in talking with athletes and coaches that many do not think of the 400m hurdles event as a 400m event with hurdles. They should.

2.Efficient running technique. Running efficiency (or technique) is under-coached at all levels.

Many coaches and athletes view the short sprint events as the “technical” events and think that sprinting technique is more important in those events. I would not deny that technique is of major importance to short sprinters, but in my view, it is probably more important the longer one runs on the track.

Ultimately, the longer the event, the more steps one must use to cover the distance. If one can be more efficient on each step, one has more to gain in the course of a longer running event. In all track events, performances have a higher likelihood of consistent year-to-year improvement via improvement in technique.

This shows up quickly in an event like the

Gary Winckler has been called the best sprint and hurdles coach in the world. Here are his thoughts on the key elements of the race and how to develop them in young athletes.

Coaching Athletics Quarterly - Spring/Summer 2009

19

Coaching Spring 09:Coaching Spring 09 7/15/09 2:05 PM Page 20

400m hurdles where one has 10 barriers to interrupt the 400m run. If the efficiency of the running technique is lacking, then the task of clearing the 10 hurdles becomes more taxing and detracts from the performance exponentially.

The basis of good hurdling technique is solidly grounded in welldeveloped running technique. With a good command of sprinting, the task of teaching good hurdling skills is manifestly easier and merely an extension of good running.

3.Technically good hurdle skills (preferably with both legs). Hurdling can be a very demanding technical skill, even with a basis of good sprint mechanics. This is particularly true in the 400m hurdles, since the athlete has the added demand of having to hurdle in a fatigued state as well as a nonfatigued state.

Acquiring the ability to hurdle with either leg at a young age is important.

Young athletes who have not fully matured do not know what they will ultimately require of their bodies to be successful hurdlers. Even with elite athletes who have the ability to run 13 steps for the entire race, having the ability to hurdle with the other leg may prove invaluable in dealing with lessthan-ideal racing conditions presented by strong headwinds or other inclement environmental conditions.

It is not unusual for an athlete who has undergone a peaking process, is well rested and is in an important race with high levels of arousal to find that he or she takes one less step than usual to the first hurdle. I once saw a female athlete do this, resulting in her taking the first eight hurdles with her nonpreferred leg and go on to win a national championship. Had she not been prepared to deal with the situation, it could have been disastrous.

4.Good mental focus for decision-making during the race. This last example leads into my final point; the need for good mental focus and decision-making.

Athletes in this event need to be able to make decisions regarding step patterns and adjustments to meet changing conditions.

This is a primary reason I teach the event as a 400m run with hurdles. We run the 400m and deal with the hurdles as required. By developing this mind-set, the athlete is not overly distracted by pre20 Coaching Athletics Quarterly - Spring/Summer 2009

set step patterns and his or her ability to either make those patterns or not.

OK, so much for philosophizing. How do I approach some of these issues in developing athletes in this most exciting event?

My program is pretty basic: 1. Prepare the athlete to be a good 400m runner.

2. Allocate training time toward continually and consistently building a better sprinter.

3. Allocate training time to perfecting the technique of hurdling with both legs.

4. Train athletes to hurdle in a fatigued state.

I will not delve into the whole area of 400m training as that is beyond the scope of this article. Instead, I will provide some examples of how I train the other three points I have listed.

In every training cycle, I spend time teaching acceleration mechanics and good sprinting skills. This is addressed at least two to three times in a seven-day cycle. I emphasize good postures and coordination exercises to help the athlete produce effective ground forces resulting in good sprinting. I would highly recommend a book by Ronald Klomp and Frans Bosch called Running, which does an exemplary job of explaining how we as coaches can help our athletes become better sprinters.

Throughout the entire training year, in each seven-day cycle, we hurdle on two to three occasions. In the early part of the year I use four to five hurdles spaced at a consistent spacing of 19â&#x20AC;&#x201C;24m, allowing the athlete to take eight to 10 steps between them. This spacing is individualized for the athlete and is consistent so as to allow the athlete to become comfortable with the hurdle spacing and focus on the task of hurdling.

The run is done with the same lead leg for the entire run, and then we switch every other run. I usually demand that more runs are performed with the non-preferred leg to help the athlete gain a greater comfort with that leg.

As we progress, I increase the demands of this exercise by varying the spacing of the hurdles. For example, spacing may allow for eight steps between the first two hurdles, nine steps between the next two, eight steps again, then 10 steps. This means the athlete will have to alternate on some hurdles and not on

Coaching Spring 09:Coaching Spring 09 7/15/09 2:05 PM Page 21

others. The athlete’s charge is to make the transitions as smooth as possible and to not decelerate anywhere during the run. These runs are always done at competitive velocities (as are all hurdle runs). Hurdling at half to three-quarter speeds just enforces poor mechanics and has no training value.

I want to re-emphasize the importance of maintaining hurdle skill work throughout the entire year, even during competition. What happens too often is that athletes who race primarily with one lead leg (i.e., they take nine out of 10 hurdles with one lead in a race) fail to continue to train the nonpreferred lead. If we are not using that leg in racing but for one or two hurdles and at the same time are not training that lead leg in practice, we soon lose the skill. This could be disastrous, since, as we all know, it only takes one bad hurdle in a race to seal one’s doom. For this reason, I will increase the number of hurdle clearances with the non-preferred leg in training during the competition season.

Hurdling in a fatigued state can be challenging.

I want to have my hurdlers experience this phenomenon in training so they can develop some coping strategies. Again, the velocity of the exercises should be similar to that they will use in the second half of the race. Use touchdown charts as well as touchdown results for your athlete to help you determine the proper velocity range.

The basis of the exercises is simple. I select a portion of the race and ask the athlete to run that

portion at race pace and repeat the run with short recovery to simulate the associated fatigue. For example: Run over hurdles six through nine using a 25m running start to hurdle six. Record the time from the touchdown off hurdle six to the touchdown off hurdle nine. The athlete jogs or briskly walks back to the start and repeats the run. The same time segment is recorded and compared with the expected race time for that portion of the race. This process continues until the athlete cannot meet the time requirement. This may occur in as little as two runs or as many as six. This routine is not for the faint of heart but does accomplish the objective.

I hope some of this information will prove useful to those of you who love this event as I do.

There are so many variables that we can address to improve performance levels in this event that the future for 400m hurdling should be brighter than ever.

Gary Winckler recently retired as head women’s track coach at the University of Illinois. Thirteen of his hurdlers from Illinois and Florida State have competed in the Olympic Games, including Tonja Buford-Bailey, 1996 Olympic Bronze medalist in the 400m hurdles, and Perdita Felicien, 2003 world champion in the 100m hurdles. Winckler is just as proud of his athletes’ off-the-track accomplishments: Since 1985, 97 percent of his athletes have graduated college. He is the author of Coaching Hurdlers: Planning Guide for Success, and co-author of Sport Specific Speed. In addition, the versatile Winckler, who grew up on a cattle ranch in eastern Washington, is an expert in the painstaking craft of making custom stock saddles.

Coaching Athletics Quarterly - Spring/Summer 2009

21

Coaching Spring 09:Coaching Spring 09 7/15/09 2:05 PM Page 22

Interview:

Jeremy Wariner I

n 2004, Jeremy Wariner won the NCAA 400 meters, Olympic Trials and Olympic 400 meters, plus anchored the 4 x 400 meters for two gold medals. In 2005, Wariner won the Helsinki 400 meters and ran the 4x400 meters—both gold medals. Same story in Osaka, as Wariner won the open 400 meters and ran on the 4x400 meter relay.

2008 was a different story. A change in coaches and a real competitor in LaShawn Merritt gave Wariner some real races. At the Olympic Trials, Wariner took second. In Beijing, Wariner ran a brilliant semi-final, but the energy was just not there in the final, and LaShawn Merritt took the 400 meters.

Spring 2009 gives us a bit more contemplative Jeremy Wariner. He knows he has to train hard, improve his race and run his own race. In that way, perhaps the defeats in 2008 were good for Jeremy in the long run.

RBR: So Jeremy, what is different for you now in your career than where you were five years ago?

Photo by: Victah, PhotoRun.NET

Jeremy: It is a lot harder. I travel around the world now. In college, I just traveled around the states–three or four hours, versus eight or nine hours. Now I deal with jet lag. My body has adjusted. The difference is atmosphere. In Europe, it is amazing, with 40–50,000 people in the stands. In the States, we just don’t see that here.

RBR: What can we do in the U.S. to make the sport better?

Jeremy: Let people understand that we run not just every four years, but we run every year.

We train for the World Champs, compete all year around and around the world. I guess that the Diamond League is a good thing, and (perhaps) it can help that, as we compete around the world.

RBR: What do you think of the proposed Diamond League?

Jeremy: The Diamond League is 12 meets in the U.S., Europe and Asia. I see it benefiting U.S. track and field over time. The Diamond League is going to be fun. It will help fans understand track and field, and in international competition, there will be more of us (adidas athletes), than the normal one or two at adidas Track Classic, Prefontaine or in Europe or Africa.

RBR: Any definite plans for the summer?

Jeremy: As of right now, Stockholm. I like going there. I always run well there. My first year, I missed the diamond running 44.8 (one has to break the meet record to win the diamond ring), then 44.6, then 44.06. 44.00 got the diamond. Last year I ran 43.5, I must have been nuts for running that fast!

This interview took place in Santa Monica in mid March 2009. Special thanks to Lyn Famiglietti, adidas U.S. Communications, to Spencer Nel, adidas Global and to Jeremy Wariner, for his patience and honesty.

22 Coaching Athletics Quarterly - Spring/Summer 2009

RBR: Tell us about the rivalry between you and LaShawn Merritt.

Jeremy: It’s good for the sport. At the same time, it’s helped get me motivated more. Last year, I was disappointed. I would have loved to have won. I am using that as motivation this year. LaShawn is a great athlete. He has great speed for a quarter miler. He is learning

Coaching Spring 09:Coaching Spring 09 7/15/09 2:05 PM Page 23

more about the race. We all have to learn how to run the race, and LaShawn has done that. It is going to be good, friendly competition. We are friends, but on the track, it is all about business. We see each other all the time. When it is about business, we both compete to win. Off the track, we want to have fun, and we talk about things besides track.

RBR: What else do you talk about?

Jeremy: We talk about other sports. I like Baylor in basketball. But Coach Ford cheers for Georgetown.

RBR: Do you still work out with the Baylor team?

Jeremy: I do not work out with the Baylor team. I still talk to some of the young ones, but I do not train with them. I will hang out with them at the MJ meet, where I am running the 200 meters.

RBR: Any ideas about your outdoor schedule for â&#x20AC;&#x2122;09?

Jeremy: I will run a 200 meters at Baylor, a 200 meters at UTA, then off for Texas Relays.

Then the 200 meters at MJ, the 400 meters at Drake, then Osaka for the 400 meters.

Pretty much like my 2007 schedule. I am considering Hengelo, and I might run at Reebok, then the 200 meters at the Trials.

(Editors note: Wariner, as 2005, 2007 WC at 400 meters, gets an automatic into the Berlin 400 meters.)

RBR: Which distance do you enjoy the most?

Jeremy: I might be one of the few who enjoy running the 200 meters, the 400 meters and the relay. I love running on the relay. You take the four best guys in the world and you try and get the world record!

RBR: Okay, to keep the tradition, Jeremy, you know I have to ask you this one: When will we see you run the 800 meters? You can run 49 seconds in your sleep!

Jeremy: (Looks at me, smiles, but uses the body language to make sure that this writer realizes his foray in 800 meters will be preceded, more than likely, by a cold day in Hell): I still do not see myself running the 800 meters. I used to always see that on trackshark or TFN.com. It used to get to me, but I just don't read the stuff anymore.

RBR: What do you need to work on to get better?

Jeremy: I need to work on everything. I need to get better. I would relax a bit, and it kind of hurt me. By the time I got to Paris last year, I kept running race. I realized how it changed. I think about relaxation. I wanted to get faster, and it was hurting my last 200 meters. I was not using my strength part of the race. I was not racing the right way for me.

RBR: Rumors are afloat about the adidas meet moving to Sacramento and combining with the Golden West. What do you think of that?

Jeremy: The Golden West is a great meet! If high school runners ever get a chance to be invited, they should go! It is a great meet, with a fast track and it is, in my mind, the best track in the nation!

Coaching Athletics Quarterly - Spring/Summer 2009

23

Coaching Spring 09:Coaching Spring 09 7/15/09 2:05 PM Page 24

Protecting Your Track from Abuse (without locking the gate)

By Mary Helen Sprecher

T

here comes a time when every track coach, meet director or athletic grounds manager looks at the facility and says, “Who’s been running on my track?”

Whoever it is, they’ve been doing it while you’re not around. The surface looks like it has been chewed on by skate wheels, bicycle tires or perhaps even athletes wearing cleats. The bleachers show evidence of a late-night picnic, with fast food wrappers and empty cans scattered around. And someone has been using the field as their personal off-leash dog park.

Track and field facilities that are open to the community can be a problem. And while most people using the facility are athletes who simply want a workout, there are far too many who either carelessly or deliberately can inflict real damage on a track and its attendant facilities.

So—what are the best ways to prevent it?

Be proactive, say those in the industry. Try to anticipate the problems (and the temptations) that might be lurking. Then do your best to head them off. While no facility without supervision is 100 percent safe, it is possible to reduce the risk.

On the surface The fact that it’s a running track doesn’t stop kids from coming in with bikes, scooters, skateboards and other equipment, including mopeds and other gas-powered vehicles.

If you ask the kids, they might say they’re not hurting anything. The surface of the track, however, would beg to differ.

A track surface, while resilient, can be damaged by improper use. Latex, polyurethane and prefabricated rubber tracks, for example, can withstand a lot of pounding, but only by the kind of users they were designed to accommodate—runners. Even asphalt tracks need to be treated accordingly. Every year, track builders are called on to repair damage to brand-new facilities—damage that could have been prevented.

One cause, says Norm Porter of Omnova Solutions, Inc. in Chester, SC, is the late-night picnic. Carbonated soft drinks spilled on a track, he notes, can definitely cause damage.

24 Coaching Athletics Quarterly - Spring/Summer 2009

Kristoff Eldridge of Cape & Island Tennis & Track agrees. “Some types of tracks are built with certain binders that can be broken down by the acid in soft drinks.”

Certain surfaces can withstand abuse better than others. Many things, however, will determine which surface is right for a particular installation: site conditions, amount and type of use, local weather and, of course, budgetary considerations.

Anyone thinking of having a track resurfaced (or built) should consult with track builders who have experience in their geographical regions and with projects similar to theirs.

A track that’s open to the public will likely get considerable wear on the inside lanes from recreational walkers and joggers. Unfortunately, those inside lanes are also the most used part of the track during competitions and workouts, and therefore should be the least used for recreation.

Signs of the times Mike Butler of Schwab-Eaton, P.A. in Manhattan, KS, suggests some countermeasures that managers can take. “We like to post signs asking that the walkers and joggers use the outside three lanes,” Butler stated. “To encourage this, the laps per mile are posted for those lanes.”

Signs with decent graphics can be placed in the inside lane to discourage walkers, joggers and baby strollers from using lane one, according to Carl Aiken of Aiken Engineering in East Greenbush, NY. “A (few) tasteful standard 48" tall signs on a weighted base could be used. During a meet, the signs are simply moved to the inside a few feet.

“There are other devices like metal gates, but they can be expensive. However, considering that public tax dollars are the source of funds for most track jobs, it’s not out of the question to consider an extra lane outside the track oval for the public.

Certainly not on all sites but maybe on those with enough room and with a large public population that uses the facility.”

Often, just spelling out the rules can make a big difference (many “civilians” just don’t know what’s expected of them). Some builders recommend putting up signs stating in no uncertain terms that

Coaching Spring 09:Coaching Spring 09 7/15/09 2:05 PM Page 25

no food or drink is allowed on the track. They also say the sign should state that the facility is for runners and walkers, and that no inline skates, roller skates, skateboards, bicycles, tricycles or other vehicles, except for properly equipped wheelchairs, are permitted. (As a side note, wheelchair-bound athletes have equipment with soft pneumatic or polyurethane tires that do not chew the track the same way skates, motor scooters or other vehicles will.)

If athletes wear spiked shoes, some builders recommend a sign stating that the maximum spike length be no more than 1/4", although many prefer a maximum of 3/16". (Those who want to know the recommendation for their specific surface should ask their contractor; some contractors also advocate soft spikes, and some want none at all.)

Child’s play Something many facility managers complain about is the sad state of jumping pits, according to Sam Fisher, of Fisher Tracks, in Boone, IA. In this case, it’s not so much an abuse issue as it is simply an oversight.

“The sand from the jumping pits often times is out on the turf and the end result over time is a very sloppy looking area,” said Fisher.

“The real problem I have found is not the sand getting out of the pit during activities but the sand being taken out of the pit by children who are using it as a sandbox while their parents are using the track for exercise. I recommend sand catchers of some type. There are many good ones available. The less expensive sand catchers are very easy to take on and off and serve notice basically that this is not a play area or sandbox. With maintenance and upkeep, I don’t think the sand is really a problem nor should this small amount of rubber in the sandpit from the synthetic turf field be a problem either. Like everything else, it does require some attention and maintenance.”

Some builders have mentioned the possibility of installing locking covers over the top of sand pits—among other things, an excellent way to keep animals such as feral cats from using the sand boxes in ways that athletes don’t appreciate.

To lock or not to lock?

No one security solution will work for everyone.

Some managers have found that keeping gates locked when the facility is not open to the public is the only way for them to control unauthorized use and abuse of an expensive school asset. However, there are an equal number of track contractors who disagree with the notion of 'open' and 'closed' hours. Norm Porter is one of these.

"First, as a personal preference, I would strongly discourage locking up tracks to keep them from unauthorized use," said Porter.

"In most cases, the 'unauthorized' people who would use the tracks are the local residents whose property taxes probably went into the money used by the school to pay for the track. I remember in my local school district that a brand new athletic field complex was 'sold' to the school district as a community-friendly site with open access to the complex and even an area set aside for strictly public use. When the bond issue passed and the complex was completed, there was no public use area, and the public was, in fact, denied access to the complex without specific permission of the school board. As a result, there was a great deal of bad feeling locally and it was several years before any other monies were approved for the school district."

In an era when everyone is watching their bottom lines, many are turning to public facilities rather than expensive private clubs to get the workout they need—and they‘re coming at times convenient to their schedules, possibly before sunrise or after nightfall. Student athletes who want to stay in shape over the summer will also spend time at the facility. And with more parents trying to get (and keep) their kids active, it becomes important to have a free fitness facility nearby that the whole family can enjoy together. They're all good reasons to keep the doors open.

The important thing, say the pros, is to ensure the safety of the track and those who use it, while keeping it as open and accessible as possible. One local facility operator has taken a cue from looking at the signs on the back of 18-wheelers on the road.

The sign that is now posted next to the facility entrance (and right next to the list of rules) notes, "If you see this facility being used in an unsafe or improper manner, call this number for campus security.”

Effectively, the sign makes everyone who uses the facility a steward of it. Remember that the most important deterrent to bad behavior is a good example. If the responsible athletes—the ones who respect the facility and use it properly—feel welcome, they'll keep coming back. Those who don't want to behave will learn quickly that they have to shape up or find another place to shape up.

Note: The American Sports Builders Association (ASBA) is a nonprofit association helping designers, builders, owners, operators and users understand quality sports facility construction. The ASBA sponsors informative meetings and publishes newsletters, books and technical construction guidelines for athletic facilities, including running tracks. Available at no charge is a listing of all publications offered by the Association, as well as the ASBA’s Membership Directory. Info: 866-501ASBA (2722) or www.sportsbuilders.org.

Coaching Athletics Quarterly - Spring/Summer 2009

25

Coaching Spring 09:Coaching Spring 09 7/16/09 9:50 PM Page 26

Interview: ryan Clay was the 2004 Olympic silver medalist, the 2005 World Champion at the decathlon and the 2008 Olympic B gold medalist at the decathlon. He was featured in Nike media day for their Nike Training launch. RunBlogRun was able to get Bryan on the phone for 15 minutes, and here is what we spoke about.

RBR: So what are you doing today?

Bryan: We are doing a media day for the Nike Trainer One. Nike is taking it back to the Bo Jackson days, when athletes had input into shoes. Cross Training gives the athlete a trainer that can handle a lot of different things.

RBR: PE has pretty much gone away. Why is it important for athletes to cross or alternative train?

Bryan: It is important for coaches to know that sports should be and can be fun. Kids should be having fun. When I was younger, I did not do a specific sport. Kids need to be very well rounded. You are not born a football player. You should still be able to do other things. That gets you one up on the next person.

RBR: What kind of activities are ideal, in your mind, for the young athlete?

Bryan: Easy things. Play basketball, baseball, soccer, swimming and various track events. That’s what you should do when you are growing up. When I was growing up in Hawaii, I was surfing, body boarding, running and jumping. I did a little bit of everything. This allowed me to be well rounded. Doing sports is fun.

RBR: How is your training going?

Bryan: My training is going well. It was tough getting back into the swing of things. It has been a 10-year push for the gold medal. After Beijing, I took some time off. I was not ready to get back into training. It was such a hard place to get to, preparing myself for the Games, it took me to hell and back. Finally, I got the hunger again. I will be training for the next four years, I mean two and one half—I would like to take a shot at the American Record, and the World record. Plus there is a record I really want—there has never been a decathlete to win medals at three consecutive Olympic decathlons.

RBR: What is your Decathlon schedule?

Bryan: I have the U.S. nationals, then Berlin. After Berlin, probably Talence. I will start training early for next year. I want to train for the world indoors, as I am really close, and there is a possibility for the world indoor record. I want to be fit and ready to attack the outdoor season and be ready for Gotzis.

26 Coaching Athletics Quarterly - Spring/Summer 2009

Bryan Clay RBR: How long did it take you to recover from Beijing?

Bryan: A good five months. The mental focus was the hardest. There was a sense of relief that the event was finally done. After that, there was the re-shifting of mental status. I cannot do it just for the money, or just because the coaches want me to do it. There has to be a reason.

RBR: What is that reason, what is that hunger?

Bryan: I want to make things happen in the decathlon. I want to cement myself further in the record books, and I want to be remembered as one of the greatest decathlon stars.

RBR: Who are your favorite decathletes? Who are the guys you use as role models?

Bryan: In the history of the decathlon, I look to Rafer Johnson.

He was just an all around classy guy. Every time I have been around him, I can tell. He has character. He competed with his own training partner! He carries himself well. I appreciate Dan O'Brien. I chat with him a lot. He is very, very supportive.

Dave Johnson, I love the ways he trained and his attitude. He always has a smile on his face and is very positive. What I’ve learned from all of them is that you have to be a champion in life before you can be a champion decathlete. One must give back to the community, one must have priorities. I am writing a book about what I have learned in my training for the decathlon.

RBR: Do you think the word Olympian has a special meaning?

Bryan: I do not know. The view has surely changed, with the NBA champs, World Series. We have championships that other countries do not have. Maybe their view is different than the view we have. I think we have lost some of pride and respect for the word Olympian.

RBR: What kind of kid should go into the decathlon?

Bryan: Every kid should do the decathlon! If there is a kid who wants to test just how good of an athlete that he or she really is and really wants to test mental capabilities, handeye coordination, athleticism, power and strength, then try the decathlon. If you want to test how mentally tough you are, and just how much you got in the tank—a kid looking for a real challenge—should try the decathlon.

Bryan: If your readers want to follow me, I am on Facebook and Twitter. I update Twitter nearly every day!

Special thanks to Nike Communications and Bryan Clay, who gave us 15 minutes as he juggled interviews on the Nike Training Media Summit.

To reach RBR, email runblogrun@gmail.com or just follow us on twitter!

Photo by: Victah, PhotoRun.NET

Shorts $28.00 Men's Poly/mesh (loose)fit: Long Loose Fit, 7" inseam, Mid Short, 5" inseam, Split Short, 2" inseam

Women's Poly/spandex (tight fit)

Performance T-Shirt $28.00

(All uniforms require a minimum order of 12 pieces.)

$100.00

Men's/Women's Warm-Up

7:59 AM

$28.00

Women’s Shimlet

VSAthletics.com

7/17/09

Men’s/Women’s Singlets: $28.00

Phone: 800.676.7463

27 VS Athletics:Layout 1 Page 1

Poly/mesh

Coaching Spring 09:Coaching Spring 09 7/14/09 10:19 PM Page 28

Track Spikes for 2009

by Cregg Weinmann

T

rack & field competition is approaching and, depending on your event, there are many choices available this season. The following write-ups describe what we think are the best offerings from each shoe company. This is a sampling of what we have seen, but there are even more choices available—especially in the event-specific shoes, though it may be a bit tough to find a dealer that carries the full lines.

Mizuno Tokyo 5 $95

The Tokyo has anchored Mizuno’s sprint line-up for more than a decade.

Version 5 has improved the materials and design of the midsoleoutersole-spike plate combination that has served the shoe well, and it continues to provide both the power and traction required for sprint performance. The upper veers from the previous mesh and strapped overlays to a primarily synthetic leather upper, with a mesh-and-foam tongue for comfort. The foot is secured via webbing loops that thread through eyelets and attach via hookand-look tape to cinch the midfoot effectively. The fit offers the same adjustability with improved security to keep the foot lined up for rapid transfer from the start to the finish line.

Nike Zoom Mawler $150

The Mawler returns Nike’s sprint focus to power. A new spike plate—fulllength articulated Pebax with a second 3/4-length carbon fiber plate underneath—maximizes flexion. The midsole is a thin layer of Phylon that provides just enough cushioning while maintaining a low profile. The upper is a shroud-covered, stretchy mesh monosock that offers a supportive, skin-tight fit. It’s not easy to get into, but very secure once it’s on. The goldtone plate and sleek, low-profile design make a statement even standing still.

NEW Sizes: unisex 4–13,14,15 Weight: 8.3 oz. (w/spikes, men’s 10) Spikes: 7, permanent Upper: mesh, synthetic shroud Innersole: CM-EVA Midsole: full-length CM-EVA Outersole: full-length Pebax spike plate Recommended for: 100–400 meters on synthetic surfaces

UPDATED Sizes: unisex 5–13 Weight: 7.4 oz. (w/spikes, men’s 11) Spikes: 6, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: full-length thermoplastic spike plate Recommended for: 100–400 meters on synthetic surfaces

Reebok Kuai SmoothFit Sprint $110

The Kuai SmoothFit Sprint combines the spike plate that was introduced last season with the upper construction Reebok calls SmoothFit. The upper is a seamless, welded fabric (a perforated synthetic with a ventilating mesh insert over and behind the toes) with a soft sueded interior.

The full-length Pebax spike plate and CM-EVA midsole offer a combination of cushioning, flexibility, and structure to the sprinting foot. The aggressive 8-spike plate provides excellent traction, and the aesthetics are aggressively eye-catching.

UPDATED Sizes: unisex 4–12,13,14,15 Weight: 6.7 oz. (w/spikes, men’s 9) Spikes: 8, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: full-length Pebax spike plate Recommended for: 100–400 meters on synthetic surfaces

Saucony Crescent 2 Sprint $65

The second round of the Crescent Sprint adds some new touches to the successful design of the original. The effective, proven midsole and spike plate with a sharkskin heel are unchanged—a testament to good design. The upper adopts a smooth, synthetic, shroud-like overlay across the toes and over 3/4 of the medial side, and is aimed at reducing drag to gain fractions of a second. The interior is nicely finished with sueded microfiber providing a smooth feel, which is especially important if you wear them without socks. Its ability to manage a variety of track surfaces at a reasonable price makes it well worth checking out.

UPDATED Sizes: men’s 7–13,14; women’s 5–12 Weight: 6.7 oz. (w/spikes, men’s 11) Spikes: 7, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length sheet EVA Outersole: TPU heel, thermoplastic spike plate Recommended for: 100–400 meters on synthetic surfaces

VS Athletics Youth Alpha Multi $35

VS Athletics footwear provides economical value and performance. The Youth Alpha Multi is suitable for distances, hurdles, jumps, or even sprints, and is available beginning with youth size 13, making it small enough for the younger age-group athletes. The upper is breathable mesh with well-supported synthetic leather overlays. The thermoplastic spike plate and rubber outersole easily handle all track surfaces except asphalt, and are durable enough to see more than one season.

28 Coaching Athletics Quarterly - Spring/Summer 2009

CARRY-OVER Sizes: Y13; unisex 1–6 Weight: 4.9 oz. (w/ spikes, size 2.5) Spikes: 7, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length sheet EVA Outersole: rubber heel, thermoplastic spike plate Recommended for: 800–3000 meters, jumps, and hurdles on all surfaces except asphalt

Coaching Spring 09:Coaching Spring 09 7/14/09 10:19 PM Page 29

ASICS Hyper MD $60

ASICS’ Hyper series is among the most durable multi-surface shoes available.

This update features the cushioning and traction that make new athletes competitive and work well for both training and competition. The midfoot has a supportive thermoplastic shank, and the midsole wedge provides the middle distance platform that makes these shoes so versatile. Minor changes to the upper freshen the look without affecting performance, and the price tag maintains the value.

UPDATED Sizes: unisex 1–13,14,15 Weight: 7.7 oz. (w/spikes, men’s 11) Spikes: 5, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length sheet EVA Outersole: rubber heel, thermoplastic spike plate Recommended for: 400–1500 meters, jumps, and hurdles on all surfaces

adidas adiZero Cadence $100

The adiZero Cadence is a high-quality, longdistance competition shoe adjusted for the lightning-fast tracks on which championship meets are often held.

These tracks are fast because they have minimal cushioning in their layers of synthetic rubber, rendering them more similar to a road surface than you might imagine. The Cadence begins with the profile of a road racing shoe and adapts it to the track. Beginning with an ultralight upper (an adiZero strength), then adding a responsive layer of cushioning, and finishing with a grippy DS outersole with 6 spike wells to ensure traction, the Cadence solves many of the performance shortfalls of other distance spikes. It’s also well-suited to the multiple rounds necessary at large championships held on less-than-forgiving surfaces.

NEW Sizes: men 6.5–13,14,15; women 5–12 Weight: 5.9 oz. (w/spikes, men’s 9) Spikes: 6, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CMEVA Outersole: TPU/Polyester Recommended for: 800–10,000 meters on synthetic surfaces

Puma Complete TFX Miler $60

Puma has introduced a new entry-priced series called TFX. Based on a modified version of its all-round plate, the TFX offers sprint, middle distance, and distance models.

The TFX Miler is the middle distance offering, which features the 6-spike, 3/4-length spike plate combined with a healthy midsole wedge for support and cushioning. The upper features asymmetrical lacing and fairly minimal overlays to provide a secure fit while keeping the shoe light. The interior has a velour tongue, archband, and heel for comfort. Available in men’s and women’s versions, this is a wellexecuted, versatile shoe. Combined with its modest price, the value is even better.

NEW Sizes: men 4.5–12,3,14; women 5.5–11,12 Weight: 6.8 oz. (w/spikes, men’s 9) Spikes: 7, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length sheet EVA Outersole: rubber heel, thermoplastic spike plate Recommended for: 400–1500 meters, jumps, and hurdles on all surfaces

Brooks Z3 $85

The Z series has shown gradual and subtle improvement with each update.

Round 3 maintains the effectiveness of the midsole and outersole/Pebax spike plate pairing.

The upper receives the attention: overlays at the heel, toe, and where the spike plate rolls up laterally are the only synthetic leather used. The midfoot and eyestays benefit from weight-saving HF-welds without sacrificing support. The mesh is a more closely woven microfiber that has a smooth, supportive feel, and the interior offers soft, sueded microfiber to improve comfort.

UPDATED Sizes: unisex 5–13,14,15 Weight: 5.9 oz. (w/spikes, men’s 9) Spikes: 5, replaceable Upper: mesh, synthetic overlays Innersole: sheet EVA Midsole: full-length CM-EVA Outersole: TPU heel, Pebax spike plate Recommended for: 800–10,000 meters on synthetic surfaces

New Balance Jav 1010 $95

Over the last five seasons, New Balance’s track & field line has progressed from just a few spikes to a complete line. The quality of its specialty shoes has improved to a high level, thanks to hard work and some development “magic.” The Jav 1010 is representative of the quality of the New Balance specialty shoes—event-specific models designed for the rigors of the field events. The upper is synthetic suede and leather with a padded mesh tongue and a plush interior. The midfoot is secured by a well-placed hook-and-loop strap, while a friction-resistant layer and toecap provide the additional durability required by the javelin throw. The Abzorb midsole provides a measure of cushioning without bottoming out, and the full-length spike plate has good rigidity and traction to allow maximum effort in competition.

UPDATED Sizes: unisex 6–13,14,15,16 (D,2E) Weight: 11.6 oz. (w/spikes, men’s 9.5) Spikes: 11, replaceable Upper: mesh tongue, synthetic vamp Innersole: CM-Abzorb Midsole: full-length CM-Abzorb Outersole: full-length thermoplastic spike plate Recommended for: javelin throw on synthetic surfaces

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via e-mail at shuz2run@lightspeed.net.

Copyright © 2009 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.

Coaching Athletics Quarterly - Spring/Summer 2009

29

Coaching Spring 09:Coaching Spring 09 7/14/09 10:19 PM Page 30

It’s time for a national system for the 4x100

By James Dunaway n November 1997, Dennis Mitchell, an experienced Iabout 4x100 relay runner, spoke to Track & Field News the frequent U.S. 4x100 problems at the international level, “We … have to develop a system that’s more consistent year after year. Consistent with our coaching staff, our athletes, our ideas about running the relay.

“Every year, we get a brand new coaching staff (with) its own style of coaching—and the athletes have to learn how to adapt to it. Practice isn’t the problem we have; it’s just that we need a more consistent system.”

Coaching Athletics believes the U.S. should adopt a national system for the 4x100.

It should be taught in grade school and kids’ meets and made standard for junior high teams, for senior high teams, for college teams—so by the time a sprinter earns a spot on the national team, he or she knows exactly what to expect when passing or receiving the baton. That would probably solve 90% of the problems we’ve had in Olympic and World Championships races.

Stan Huntsman described an optimum batonpassing system in an article he once wrote for us: The entire strategy of the 4x100 is built around the baton exchanges. The object is to keep the baton moving toward the finish line at as close to full speed as possible.

Each runner carries the baton in the same hand for the entire distance of the leg. The lead-off runner carries the baton in his or her right hand. At the exchange, the baton is handed to the left hand of the outgoing runner. This second-leg runner passes the baton to the right hand of the third runner, who carries it in the right hand and passes it to the left hand of the anchor runner.

The first and third runners run on the inside part of their lane. The second and fourth runners run on the outside half of their lane. That makes it easier for the first runner, on the inner half of the lane and with the baton in the right hand, to lay it in the outstretched left hand of the second runner who is accelerating in the outer half of the lane.

The second runner arrives running on the outer half of the lane with the baton in the left hand and places it in the outstretched right hand of the third runner, who is positioned on the inside half of the lane.

The exchanges are ‘blind’ passes—meaning that the outgoing runner does not see the baton during the exchange. Instead, he or she concentrates on accelerating into the exchange zone.

30 Coaching Athletics Quarterly - Spring/Summer 2009

Each runner in the exchange has certain responsibilities.

Duties of the incoming runner: 1. Run all the way through the zone, staying in your lane.

2.Carry the baton holding the near end of the stick, giving the outgoing runner plenty of baton to get hold of.

3.Approximately 15 meters before you reach the zone, give a verbal command to the outgoing runner. Usually a hard-sounding word such as “hand” is shouted.

4.Extend your arm with the baton to the outstretched hand of the outgoing runner, and then simply place (do not slap) the baton in the open hand of the outgoing runner. Stay in your lane until all the other exchanges have been made.

Duties of the outgoing runner: 1. Place a marker (usually tape) at a spot on the track that you can easily see. This is called the “acceleration point.” When the incoming runner reaches this point, the outgoing runner stops looking at the incoming runner and starts running.

2. Stand in a crouching position and look over your shoulder, waiting for the incoming runner to reach your acceleration point. To help you see, your rear leg can be slightly open, but the foot of your front leg must be pointed in the exact direction of your intended run.

3. Run as fast as you can in your acceleration.

4. When you hear your teammate say “hand,” extend your hand in an open, palm-up position with your arm straight back (parallel to the ground).

5. When you feel the baton touch your hand, close your fingers around it firmly. Once you have secured the baton, run to the next runner or the finish line.

Follow these fundamentals, and practice them constantly, and you’ll be able to execute your 4x100 baton exchanges perfectly every time.

You can argue about the details (palm up or palm down, etc.), but a few top coaches could get together and work them out. And that would be the end of our 4x100 disasters at the Olympics and the Worlds.

How about it, coaches? How about it, USATF?

Coaching Spring 09:Coaching Spring 09 7/14/09 10:19 PM Page 31

32 NB:Layout 1

7/17/09

8:03 AM

Page 1

/TbS` g]c Sf^S`WS\QSR

B=B/: 47B

g]c b]ZR SdS`g]\S bVOb @C<<7<5 [WUVb PS bVS ]\S 0cb g]c` PcRRWSa Y\]e g]c¸`S Xcab bVW\YW\U eWbV g]c` 433B

@C<<7<5 Y\]ea bVOb bVS eOg b] g]c` VSO`b Wa bV`]cUV g]c` TSSb /\R Wb¸a bW[S g]c eS`S b`SObSR b] O aV]S bVOb eOa RSaWU\SR O`]c\R SdS`g O\UZS ]T g]c` T]]b <]b Xcab ZS\UbV O\R eWRbV Pcb && ^]W\ba ]T ¿b 4`][ VSSZ b] b]S a]ZS b] ZOQSa O\R SdS`gbVW\U W\ PSbeSS\ 7b¸a a][SbVW\U eS QOZZ B]bOZ 4Wb BVWa Wa Xcab bVS YW\R ]T bVW\U bVOb eWZZ VOdS g]c TOZZW\U VSOR ]dS` eSZZ QcaVW]\SR VSSZa eWbV @C<<7<5

\SePOZO\QS Q][ ' <Se 0OZO\QS /bVZSbWQ AV]S 7\Q