Why do you come to this site?

Posted on May 4, 2009 by CoachJay

Hi.

I’ve not updated with cool*, original content for a while and to be honest, I hope you’re bummed, though I hope you’ve been sleepy well and generally in good spirits.

Some days 100 unique** people come to this site and that makes me smile, but it also puts a bit of pressure on me as I wonder, “How can I help them?” I don’t have the answer to that but obviously you can help me. In the comments below, tell me what you want. Do you want me to link to the last 4 months of Sara Vaughn‘s training and then discuss it? Do you want me to discuss the recruiting process and what juniors who rock their upcoming state meet should do this summer to ensure that their “number one choice” knows about them? Do you want to see video of a lifting day in a weight room?

I want to make this site better and I have some ideas about how to do that, but at this point I need your help. Tell me what you want.

…but I might not do what you want me to do.  Why?  Well, I’m not dying to talk about the recruiting process as I view my un-involvement in that process as the single, recent greatest improvement in my quality of life – but I promise I will respond to your suggestion if that’s what YOU want.  I want this site to be a resources for coaches and athletes and as in life, there will be times where I must do something I don’t particularly want to do.  And if you’ve read this far I will divulge the hidden agenda in this request for help is that I have a hunch that a site I’ve been thinking about for a couple of years is something I should pursue/people want and that this site does not and will not be the proper vehicle for that content and community.

Thanks for your time and I look forward to your comments.

*My definition of of Cool is broad, but training videos or explanation of training videos or links to training that in my worldview relate to running faster are all things that right now I’m obsessed with and think are pretty darn Cool. If you’re a fan of Bill Evans then your definition of Cool is no doubt different than mine and that’s cool too.

**You are unique, just like your mother told you, yet Google Analytics has some fancy way of telling me that you’re coming to the site and not some robot search engine thingy…a thingy that Google probably owns.

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  • David

    Coach Jay,

    I need some training advice to help a young very talented runner. Is this the place to ask?

    David

  • Patty

    Would love to hear your comments on what level of involvement you like from parents in the partnership to train/coach high school elite athletes. Also, what you do to improve the mental game of your ahtletes, and how you handle post race situations where the athlete did not meet the goals for that race.

  • Ryan West

    I appreciate any and all training routines you post. The different warm-ups were helpful as are workouts. As Vern Gambetta warns us though, don't copy workouts because they are meant for a specific person at a specific time. HS athletes shouldn't be doing elite workouts. It would be “cool” if you could post workouts but include a summary of why you did what you did. Thanks for being so open with everything, Jay. I used a lot of your stuff this HS track season and had good results across the board.

  • Frank58

    Hi Jay, I visit your site everyday to see the latest info you have for us, and when you have a gem to share I appreciate it very much. The young people I coach are improving quickly and the general strength exercises are helping a great deal. I own the Running DVDs you and coach Smith produced and they are awesome. I know I might be asking too much to see an example of Sara's weekly workouts, some things I understand that you may want to keep under your hat. I love your positive attitude and joy with what you do, and although I'm already “all in” as a track and cross country coach I gain so much more mojo from what you share. Keep it coming!
    Frank Dauncey

  • dracey

    Digging into the aplication of training theories that very respected people talk about would be great.
    Example is with Joe Vigil who said that the more you can challenge the nueromuscular system in a safe environment the greater the effect.
    Or when Jack Daniels states that we have to go back to what we used to do from an athletic standpoint to move ahead.
    Just trying to connect the dots would be great reading.

  • http://coachjayjohnson.com CoachJay

    I would love to say “yes, you've come to the right place” but that's simply not true. I've never coached anyone younger than a college freshman. However, I'm fortunate to be friends with several amazing HS coaches and they could help you.

    …and this is where I come to the real problem – the site is called “CoachJayJohnson.com” and if I ask any/all of my HS coaching friends to weigh in, then it appears unfair that they are sharing on my site. If the site was “AcmeRunning.com” and some how I could remunerate them for their time then it would make sense.

    To be candid, several of these coaches – in fact one of them has commented below – would probably say, “The DVDs Jay produces and the camp he runs make the sport better and I have no problem helping him promote his site.” But to me, it simply feels wrong. Plus, what I'm really trying to do this this post and discussion (and thanks for commenting David) is to answer a simple question…what is the content that should be on my site and what is the content that should be on AcmeRunning?

    In the mean time email me – coachjayjohnson@gmail.com – the specifics (gender, age, PRs, athletic background, etc.) and I'll forward the email to 2-3 coaches that can help you.

    Thanks for the comment David.

  • http://coachjayjohnson.com CoachJay

    Patty -

    I was fortunate to do piece on the recruiting process with one of the best HS coaches in the state of Colorado and in the US – Alan Versaw (The Classical Academy).

    http://www.coachjayjohnson.com/2009/02/recruiti…

    Somewhere in that series I touch on this issue, but by no means to did I go into detail…and I definitely have some opinions.

    The second question is great and to be honest I'm dealing with this issue after most competitions; great idea and something that I will likely discuss, though I'm not an expert as I struggle with that myself.

    Thanks for your help.

  • http://www.ultimatestamina.com Cristin

    Yes, functional strength training and core training videos would be great.

    Yes, discussing what type, intensity, and duration of workouts to get ready for XC season and success this Fall would be awesome.

    Also, would love to hear of Sara's training and how about the lifestyle of competitive runners. What does it take to be at the top.

    Thanks

  • http://www.ultimatestamina.com Cristin

    Also how about cross-training workouts… first in the pool, then on the bike, and elliptical. As I lay here on the couch, 6 days post open knee surgery to repair cartilege. I am out of running 3 mos. min… and going CRAZY. 70mpw to 0mpw is no good for the body or mind.

  • http://www.chasingthestandard.blogspot.com Will Musto

    Coach,

    I'm really only “dittoing” a couple of comments above, for reasons of emphasis:

    - Cross training workouts would be tiiiiight. Or maybe even TIIIIIIIGHT!
    - Discussion about training is always great. I think most people who would tend to visit a site like this would drink that stuff up like liquid cocaine. (That is to say, I personally would drink that stuff up like liquid cocaine!)
    - And, finally, thank you again for all that you are doing/have done for the sport.

  • brendanokane

    Videos of training in the weight room would be interesting because it would give runners a good model for their own workouts. Also I think explaining why your runners are doing certain specific work would be great. Ex. Sara is doing 6x800m today in order to…

    I love the site!

    Keep it up,

    Brendan O'Kane

  • Ali

    Jay,

    I would love to see some information about the training system used when you were at Colorado. I think many people misunderstand the training and philosophy. You could give a great insight and reasoning for much of the training. Most peoples views come from “Running with the Buffalo's”. I would love to hear what you liked and disliked.

  • Rodger Kram

    I just click in to observe the effects of child induced sleep deprivation on cognitive function.

    I'd be interested in your take on the techniques pioneered at Nike's Bear Butte Training Camp in your summer programs. http://insidenikerunning.nike.com/2009/04/16/ge…

  • pointzone

    I would also like to hear more about the training system that is/was used while you were running/coaching at Colorado.

    In addition, are there certain strategies/methods/philosophies that you used to write workouts for athletes at different fitness levels/running age?

    I use your site as a resource to improve my coaching knowledge as well as things that I can do to improve my own running. Keep up the good work!

  • Frank58

    Jay & David,
    I do coach youth athletics ages 9-18, Girls and boys. Honestly, I train the systems of the younger kids (9-13) the same as high school kids, it's just less mileage and intensity, unless the kid can handle more and they will tell you or just start running with the older more talented kids because they want to. The kids are good about letting you know what they can handle. Most of the kids are multi-sporters so I may see them a couple of days a week, and they just do whatever we are doing that day. Some love to race some don't, but they all like to run and have a great time doing it. We don't play a lot of running games, and I don't work hard with kids that don't really want to be there, I only coach those who want to be coached, and sooner or later those “others” drop off. Most of the things we do are scaled to the ability and attitude of the athlete. Just like any athlete you can base most of their training on previous race results. I like working the general strength work with them and they take to it very nicely, I watch them like a hawk and keep the form right. I do a lot of form work, our warm up takes a minimum of 40 minutes because of the form drills.
    Frank

  • Kevin Parker

    Jay -

    Thanks for the information you've been posting here, and it's always nice to see someone else who reads Vern's blog. I think the biggest area that could be addressed with this site is the rationale behind why you've chosen what workout, or what routine, or even how you built that routine…give us the why and eventually we can take that framework and apply it to the athletes we work with on a daily basis.

  • http://hamiltontrack.blogspot.com hamiltontrack

    Jay,

    I was honestly surprised by this post. Dont ask us what to talk about… the coaches and people that visit your site want to hear what YOU want to talk about. There is an old phrase about trying to please all the people all the time…

    You are an experienced, excited and motivated coach. Share what you think is worth sharing, share things that are working and things that didnt. If making videos of workouts and posting them is what keeps you motivated, do it. If writing long tirades about how things are going is the spark, go with it. If videoing sara and posting the work makes HER a better athlete (gotta look good on video) then use what works….

    The audience (us) will find you. Dont try and seek out an audience.

    Personally, I love the videos, the routines that you put together. Some of them I have shared with my team on my team blog. Some I breakdown and figure out what you were trying to accomplish and use that idea for my athletes, some I just steal. I have been doing the “Blue Monk” routine with my sprinters for several weeks now, Simple AINT easy.

    Dont stress… post what gets you excited. Post what keeps you posting.

    –
    coach mac

  • http://coachjayjohnson.com CoachJay

    Thanks Ryan – the rationale is often missing and I follow up on this.

    Thanks for the kind words.

  • http://coachjayjohnson.com CoachJay

    Frank -

    Thanks for the comment.

    I used to play Metroid* as a youngster (first Nintendo home console) and there were hidden tricks, things to find that made “finishing the game” easier…the link below is all of Sara's training – assigned training, not splits/results – from the fall '08 through today**. Hope it's useful and I'll be curious to see who else finds it.

    http://spreadsheets.google.com/pub?key=pP4jiX9w…

    *What is Metroid? http://en.wikipedia.org/wiki/Metroid

    **Unlike the “free beer tomorrow” sign, this magically works most days since I update it 4-5 times a week

  • http://coachjayjohnson.com CoachJay

    NOTE: Dave is one of the best HS coaches in the country…or at least that's what I think since his boys we 2nd at NXN this fall. How lucky am I that he writes in!!!

    Wow – two great concepts and to be honest I'm surprised each concept is attributed to each of them.

    This is the juncture where I'm not comfortable with “CoachJayJohnson.com” and would rather have “AcmeRunning.com” – if interview them the it's obvious who is talking, yet I can (with the help of curious coaches like you) ask that question – drill down – and get to the root of their thought.

    I want to do a series “Your Pet Dogma” and ask good coaches, “What are the 2-3 concepts/principles that underlie all of your decisions regarding training?” Wouldn't that be cool?

    Can't wait spend time with you at camp and I wish you and your athletes the best in the final weeks of the season.

    Also, I was mowing my lawn the other day thinking about Al Carius and how he likes to mow his lawn. Travis Hartke, now a coach at Iowa State, shared that with me when I asked him, “What does Al like to do when he's not coaching?”

    If you don't know who Al Carius is, please take time to read the following.
    http://www.northcentralcollege.edu/x7552.xml

  • Mike

    Why do I check out the site? I enjoy the commentary from someone with a personality. Running today is bland, it's dull. I agree with practically all you have to say regarding training (some things that I wouldn't necessarily agree with is b/c I do not fully understand the rationale. I'm sure if i heard it, as someone else suggested, I would be convinced).

    Also, your question you thought about when mowing the lawn: I'm a college coach, what do I do when I'm not coaching/ running? A few things: pinstripe, skateboard, and anything hot-rod related. and i've been known to tinker with track spikes in the garage…

  • Mike

    Sorry, I didn't complete my sentence: Running today is bland/ dull. Your site offers something different: color commentary from a legit source with a personality. So you haven't run in the Olympics or the trials–so what. You know what it takes to work hard, and you know how to coach athletes to train hard. I like the fact that this site is an authentic site–you don't pull the wool over our eyes, instead you show us what you're doing, and how it works, because it DOES work. I guess it's the delivery: you're not arrogant about it like other coaches are, which is why i keep coming back. this is the only website i check for coaching/ training advice.

  • CoachMK

    Al is truly an amazing person. I've met him several times at national meets and conventions and he and Grammy have some great stories.

    I think a lot of the comments on here are right on. I would love to see more of what you do on a daily basis with Sara and other athletes, but at the same time, I enjoy reading anything you put up.

    When I mow my lawn, I always think about recruiting and what I need to do next with a recruit or a group or recruits. It's funny how I now associate mowing the lawn with recruiting. Anyone else do something similar?

  • http://www.imulus.com Scott Hooten

    I always like to see what top runners are doing for their training, what they eat, how much they sleep. On another unrelated topic I was wondering your opinion on running form training such as forefoot striking (pose method or other names) vs heal striking. Do you try to adjust runner's form or let their body do what it wants? I ask this because I have been a heel striker and mild over pronator as long as I can remember. Last year I had achilles tendonitis which was painfully slow to heal. In an effort to not have this problem return again I started looking for ways to better my running form and have changed to a more forefoot running style. Seems to be working so far as I build my fitness back up. Do you have an opinion on this?

  • MicahPorter

    Jay your self-reflection is intimidating … I'll get back to you.

  • pat

    Hi Jay,
    I ran for Al in track in the early 80's HE is outstanding. Run for fun and personal best!

  • Clover

    Hi Coach Jay,

    I got to know your writing through your posts on the Inside Nike Running blog; I'm the Nike+ Forums moderator, and I also screen the comments on the blog, so I always make a point to read the blog posts first to put the comments in context. That's how I first learned about your coaching, and I honestly can't recall how I stumbled onto your blog.

    I'm consistently impressed with the practicality and detail of your responses to the questions you get, and the videos and other resources you provide. There's lots of really vague running advice out there ; there are also lots of calendar-based training plans out there. Both of these fail to break down the day-to-day details of running. You do a really good job of filling in the gaps by making sure that readers know the answers to questions like “why should I do that?” and “how do I do that?”

    I know that a lot of your audience is composed of other coaches and their athletes, people familiar with the ins and outs of the track world. As someone who came to running after college and never worked with a coach or competed with a team, I've often felt that I missed an opportunity to have the teamwork and competition ethics drilled into me. Having such a detailed view of your team and your coaching is almost like getting a do-over and getting to experience these things firsthand.

    By the way, your advice on Inside Nike Running this week to the aspiring marathoner–absorb yourself in running, learn the lore, live the life–is one of the best things I've ever read for the beginning runner. I've bookmarked that column to pass along to anyone who wants to know, “How do I start?”

    In a nutshell, keep doing what you're doing. My wish list is short: I'd love to have a way to download the workout videos on to my iPod to have them in a portable format for easy reference.

    Cheers,

    Clover

  • http://coachjayjohnson.com CoachJay

    I've not read the Posse method book or the Chi running book, but the premise that I believe they talk about is simply this: the human foot is an amazing shock absorber and there is no reason that runners need to come crashing down on their heal to absorb the impact associated with each foot strike. Similarly, the idea that you bring your heal to your butt when you “end stance” phase – when you are pushing off the ground – is something that I cue on speed development days and something that I think athletes can focus on in the last 100-120m of a race as it's simply faster to move a shorter lever.

    But honestly, this is where a coach and an athlete have to work together, in person, to improve mechanics. Plus, so many runners – Frank Shorter and Gabe Jennings are the first two that come to mind – that ran with mechanics that looked odd, yet if the engine is big and the in the case of Jennings, if there is a large percentage of fast twitch fibers, then maybe it doesn't matter as much as we think it does.

    We'll do a series on this at some point – thanks for sparking the thoughts…