Published May 10, 2026

Hello!

The state meet here in Colorado is this Thursday, and yours is on the schedule this month or next.

Here's a list of things to keep in mind in the championship season, especially the week of state.

They're Going To Mimic Your Energy and Attitude

Your kids are going to mimic your attitude, your energy, and even your posture. If you're calm and confident and speaking clearly, that's what they'll mirror back. If you...

Published May 3, 2026

Hello!

I hope this finds you and your athletes doing well and ready to have their best races of the year this month.

I'm purposefully keeping the email short for the next few weeks because May is the busiest month of the year for you.

I'm not going to send you emails about workouts and trainings over the next few weeks because that's inappropriate in May. Instead, I'm going to share simple concepts that are going to help...

Published April 26, 2026

Hello,

I know your slammed the rest of the track season, so for the next few weeks I'm going to keep these emails short and sweet.

Here’s the deal. If you follow these two pieces of advice, kids will run fast for the rest of the season.

1. Workouts must end fast

Said another way, the fastest running of the workout happens at the end of the session.

2. Athletes must have fresh legs to run fast

Training through races...

Published April 19, 2026

Think about what you’ve asked your athletes to do to run PRs this time of year since they started training this winter.

Things like...

• A new warm-up
• New post-run work
• Workouts you didn’t do last spring that you knew could lead to PRs this spring

Hopefully, these adjustments have led to your athletes running fast and having fun.

Now that it’s mid-April, you will probably ask them to do things they’ve never done ...

Published April 12, 2026

Hello!

Think about what you’ve asked your athletes to do to run PRs this time of year since they started training this winter.

Things like...

• A new warm-up
• New post-run work
• Workouts you didn’t do last spring that you knew could lead to PRs this spring

Hopefully, these adjustments have led to your athletes running fast and having fun.

Now that it’s mid-April, you will probably ask them to do things they’ve nev...

Published April 5, 2026

Hello!

This is a hectic time of year - but also a fun time of year - for you and your athletes.

Today, I want to help you plan for the rest of the season with a tip that will help your kids PR in the last three meets of the year.

The Long Run

The long run is a key workout in my training most months of the year. Both cross country runners and 1600m/3200m runners gain significant fitness from weekly long runs (or a long...

Published Mar 29, 2026

Hello!

One of the biggest questions coaches and athletes have during the track season is how to properly warm-up when the athlete is running two races (aka "doubling").

Great question! Here's my concise warm-up for running track races on the track.

Quick Mobility Routine

After finishing the first race of the day, the athlete should take 10-15 minutes until they feel mostly back to normal. They can choose to jog for 2-3...

Published March 22, 2026

It’s the last week in March and it’s a great time of year to be a track coach!

There’s a very good chance you have athletes on your team who either didn’t train this winter or had a very inconsistent winter, or, as we talked about in a previous email, they might have been basketball players or swimmers for whom you have to be really cautious with the training in the first few weeks of the season.

It’s tempting to want ...

Published March 15, 2026

Hello!

I hope the season is going well and that your kids are staying injury-free.

Let's talk about the 1600m...

One of the reasons I love seeing kids run this distance is that the race can unfold so many ways.

From sit and kick races to races where kids run fast from the gun and the winner speeds up just a touch in the last 100m, to a race that starts fast, slows in the middle, then gets fast the last 400m, 200m, 10...

Published March 8, 2026

Hello!

We’re changing gears a bit this week. I’m sharing an article on my site that’s written for your athletes, with tips that you’ll likely agree with.

Your can read the article at this link or read it below.

​Running A PR in Track: 12 Tips for a Breakthrough Performance​

Next week I'll have a list of tips for coaches.

And feel free to share this article with athletes and parents, and on social media or on your web...

Published March 1, 2026

Hello!

This is an blog about a term we’ve all heard, and likely used ourselves: the “rust buster” race.

The rust buster is the first race of the year, one where both the athlete and coach have low expectations. The rationale is that the athlete hasn’t raced in months and that they need to “get a race under their belt” before they can chase PRs.

I’ve used this term for many years, and for younger athletes and athletes n...

Published February 22, 2026

Hello!

In the last two emails, we've gone over a lot. We talked about why you need to keep the basketball player and the swimmer from doing too much in the first week of practice. Then we went day by day through that first week of training.

If you missed those:

​Part One: The Swimmer, the Basketball Player, and the Sedentary XC Runner​

​Part Two: Week 1, Day by Day​

Remember, you've got kids joining you for the f...