Podcast 019 – Rory Fraser on Nike, running and books

Rory Fraser is a 13:24 5k runner who ran that time while holding down a demanding job with Nike.  In this video he discuses the club system in the UK, as well as his favorite book, The Perfect Distance.  We were fortunate to have Rory with us at the Boulder Running Camps this summer – he did a great job representing the brand and bonding with the campers.

Podcast 018 – Adam Kedge on Team Culture

In this video Adam Kedge of Albuquerque Academy talks about building a team culture.  Adam has been named the national cross country coach of the year and his boys team his finished third at the Nike Cross Nationals.  If you have time, check out this article Adam wrote two years ago on advice he would give a new high school coach.

Podcast 17 – Patrick Wales-Dinan on Burnout

Patrick Wales-Dinan is an integral part of the Boulder Running Camps, during which this video was shot.  He’s the distance coach at Long Beach State (NCAA Division I) and he has also coached at Duke and Williams College (NCAA Division III).  In this video Patrick shares his thoughts on burnout, an important topic for serious high school runners as well as adult runners.

Coach Mike Kerley – 25 boys under 5:00

I’m really lucky to have coaches like Mike Kerley of Stake Jesuit high school bring athletes all of the way from Houston to the Boulder Running Camps. He’s a creative coach and uses things like pool running to help his athletes run faster. But the proof is in the pudding – he has two young men under 9:10 in the 3,200m this year, both juniors. He had 25 boys break 5:00 in the 1,600m this year.

Coach Kerley runs a great program and you can learn a great deal from the following video.

Bottom line is that this is a great example that All Roads Lead to Rome.

Should Runners go to the Weight Room? Part 1

The first thing we need to acknowledge is that in training athletes to become the best runners they can be there are “Many Roads to Rome.” That said, I’m a firm believer that runners should do non-running exercises if they want to to run faster. If you improve your General Strength and Mobility (GSM) you can reduce the chance of injury, and when you reduce injuries you’ll maintain consistency in your training, not missing days, weeks or months at a time. Consistency is one of the most important factors in racing to your potential.

So if you buy into the idea that you need to do non-running activities to reduce injury and maintain consistency in your training, the question becomes, “What non-running activities should I do?” For many runners this question is answered with “I need to get in the weight room, work on my core, and get strong.” That’s a not a bad idea, but it’s not my approach. The weight room has a place in distance running training, but I believe it comes after a progression of exercises and routines that can be done outside of the weight room. [Read more…]

General Strength for Young Track Athletes

I received the following comment on facebook after posting a video of a very challenging General Strength routine called Core H (video).

Great core work out. How much recovery time should a 15 year old take between workouts? The 15 year old has been training 6 days a week with his high school cross country team. He is not as advanced as the athlete on the video. His mile time is 6 minutes. Is she doing core work every day? Does your DVD have information on scheduling work outs to prevent over training?

The type of high school athlete described here should not be doing Core H, but rather should follow the Eight Week General Strength progression that I wrote for Running Times.  It’s easy to follow – it’s broken into Hard Days and Easy Days, and is grouped into two week segments. [Read more…]