December Update of All Things Good

Ahh, December!  Christmas time, New Years is coming up, and cross country has just ended!   Well actually, there is still another week of cross country.  Nike Cross Nationals is today in Portland Meadows and next week is the Footlocker Cross Country Nationals.  Both meets showcase some of the top runners in the country who you can expect to see running in the NCAA within the next couple years. Dyestat and Milesplit have coverage of these events for you.

Our cross country season in Louisiana just ended and I made a post about what the John Curtis and Southern Athletics runners accomplished this year.  It was great all-around.  Nike South Regional was a blast as well.  Next year I hope to pursue the team Louisiana for the Footlocker South regional again. This year there was not the support we needed to go, but hopefully runners will start to recognize the value of competing at the highest level!  Starting in January we will begin the LHSAA Indoor Track season and LSU has just completed their upgrade to the indoor facility.

Over the next week I will be finishing up finals at Tulane and will be graduating this year, so the past few weeks have been pretty intense!  Not to mention next weekend I will be taking three classes at the USTFCCCA National Convention in Orlando, Florida and also taking the tests associated the courses that week.  So more or less I will still be doing a lot of catching up!  But like I promised, the regular weekly articles on training and running news will be back around the week before or of Christmas.  I know you guys are excited!

Lastly, the plans for Vintage Performance and Southern Athletics are rolling along.  I'm putting together the summer schedule for SA as meet information comes out I will post it on the Training and Racing page.  Anyway, see you guys in a week or two!

A picture from Dyestat showing the snow at Portland Meadows!

Knowledge Is Power: November 1st

With the cross country season reaching its zenith, here is some good reading to keep you excited!

You Have Four Years To Do Something Extraordinary by Chris Bennett- Why it matters:  The head coach of one of the top high school teams in the country has a one minute clip about doing something special in high school.  Take note!

Mary Cain Will Not Run Cross Country by Runners World- Why it matters: Mary Cain is the greatest high school distance runner in US history and has chosen not to run cross country her senior year.  She finished her track season late in the summer and has elected not to run Nike this year.  I don't fully agree with that decision, but I'm not her coach so I guess it doesn't matter!

Mary Cain raced in Moscow during the summer.

NCC Goes For 40 Straight by North Central College- Why it matters: If you can't understand how insane it is to win 40 titles in a row over the course of 40 years then you don't know anything about sports (or life probably)!  

Early Signing Period by CBS Sports- Why it matters:  This mainly affects football since no other sports really want high school athletes early, but this could affect some sprinters in track.  With early enrollment happening more often, this makes the process more fluid.

College Scholarships by Donna Dye- Why it matters:  Parents are always talking about college scholarships but I think many have a skewed idea of just how difficult it is to achieve an athletic scholarship.  Donna Dye explains a good bit about how to achieve one.  As she notes, only about 2% of athletes are award athletic scholarships.

Knowledge Is Power: October 25th

Here is your weekend reads to satiate your appetite!

Put Your Hand On Seven by Dyestat- Why it matters: This is actually the first part of a long series but the story is most likely worth it because it is about the York cross country team, one of the greatest programs ever!

Conference Championships by USTFCCCA- Why it matters: This is the highest level of team cross country in the country (if you don't include USATF cross country which is actually probably less competitive) and many of these top runners are former standouts in high school.  See how the field pans out this fall by following the meets.

State Championships by Milesplit- Why it matters:  This is a complement to the conference championships above.  The state championship season is in full swing around the country.  Follow the future of the sport!  Don't forget the LHSAA state championships are on November 18-19th.

Track and Field's NFL Team by Spikes Mag- Why it matters:  It really doesn't matter, it's just fun.  I think Spikes underestimates the size needed at QB in the NFL though!

Sara Baxter's Mt. SAC Race 2012 by Flotrack- Why it matters:  Mary Cain may be the best female distance track runner in the country, but Sara Baxter is the top cross country runner.  Last year she nearly broke 16 for the Mt. SAC course which is similar to the time a runner would hit on a flat 3 mile course.  Take a look at her running 16 flat last year.

Sara Baxter of Simi Valley on her way to winning NXN.

Knowledge Is Power: October 18th

Here are a few articles you can sneak in between meets and football this weekend:

Throwback Thursday: Matthew Elliott by Running Times- Why it matters: Elliott is such a great guy who had a very inspirational interview after his fourth place finish at the US champs this summer where he had to walk away after a happy, tearful breakdown.  He was only a 4:42 miler in high school. He should be the model for what the sport is really about.

Matt Elliott after a victory.

Mead High School 20 Years Ago by Dyestat- Why it matters:  I've always believed that we should know where the sport has come from in the past so we can see if we are improving or regressing, and we should also use others as a lesson.  Mead was one of the best teams in the 90s and Doug Binder explores them a bit here.

Can You Talk Yourself Out of Exhaustion? by RunnersWorld- Why it matters:  Finding an edge in performance is always important, and here is a chance to understand a way you can improve without even doing any more training!  Take a look.

Competitor Groups Decision by Flotrack- Why it matters:  This is another post about the situation with Competitor group not supporting elite athletes anymore.  I don't usually agree with Flotrack, but this is worth considering.

Nutrition by Athletics Weekly- Why it matters: People are always asking me about nutritional advice and I usually yield to better sources of information since I'm a coach, not a nutritionist.  AW gives you some food for thought here on protein.

Knowledge Is Power- October 10th

Are you ready to learn something?  Here you go, and a day ahead of schedule!  Also, shoutout to the Ukraine, you guys are reading almost as much as the US on here!

How Much Does Mental Toughness Affect Race Times? by RunnersWorld- Why it matters: Perhaps the scientists are a bit off on how much mental toughness affects race times, but regardless they come out with the conclusion that it is still a huge factor.  Imagine that only 3% of a 20 minute 3 mile run is 36 seconds!

Improving Olympic Performance by Popular Science- Why it matters:  This is the future of athlete training.  Very specialized science and medicine which will create specific diet plans and training plans on the highest level.

Training Essentials- The E's by Vern Gambetta- Why it matters:  This article is very short but to the point.  You need to think about how you approach every training day and make sure this is a part of your program!

Efraimson Takes Another Step by Dyestat- Why it matters:  This year the quality of girls competition in high school is through the roof.  I've noticed locally that even some state champions have become also-rans in the girls races.  The sport is becoming very tough across the country.

Alexa Efraimson has represented the US internationally and medalled.

What Makes Great Runners Great by Milesplit- Why it matters: Dr. Matthew Mitchell breaks down two components that runners can improve to be great.  I really like the line "good is the enemy of great."

Knowledge Is Power: October 4th

This week has some exceptionally good reads.  Enjoy!

How To Organize Your Own Track Meet by SpikesMag- Why it matters: While the sport has some of the highest participation rates in the country, there is still a big void with the fanbases.  See what Nick Willis did to get people out to his sub-4 mile.

How To Perform When It Counts by SpikesMag- Why it matters: Who doesn't want to peak at the right time?  SpikesMag interviews Jenny Simpson to see what she has to say about the matter.  By the way, where did this website come from?  They have great stuff!

Jenny Barringer-Simpson on the way to the medal stand.

Safe To Eat Soy? by NY Times- Why it matters: I remain skeptical about the health benefits of soy, and no one is going to tell me any form of processed soy is good, because processed food has reduced amount of nutrients.  This article shows that soy may not be harmful, but I implore readers to stay educated on the topic.

Unionville Blog #2 by Milesplit PA- Why it matters:  Unionville beat the multiple time defending national champions Fayetteville Manlius by a good margin.  FM usually saves its best races for the end of the year, but was this large margin of victory a taste of things to come?  Can FM be dethroned?

Full Speed Ahead For Haney by Dyestat- Why it matters: Blake looks like he is the top runner in the country so far this year, although there is still plenty of running left to do.  See how he persevered through injury to come back and be a force this year.

Knowledge Is Power: September 28th

Sorry I'm a day behind, I know you've eagerly been waiting for it, now you have it!  The weekend reads:

Losing Is Good For You by the NY Times- Why it matters:  This is so important.  Parents and coaches are trying to shelter their kids from competition but yet in the real world competition for jobs and other important life factors are a part of daily life.  All the "give everyone a trophy" mentality does is let kids know underachieving still gets them praise.  If you don't read another article, read this one!

Article on Anita Hinriksdotter by European Athletics- Why it matters: This is a follow up to an article posted a few weeks back about her training.  Once again, studying the best in the sport is how you can help achieve a higher level for yourself.

Runner of the Week by Flotrack- Why it matters:  This runner ran just a few seconds off of Adam Gouchers all time high school mark in Colorado.  Could Gebrekidane be the next great runner from the US?  Only time will tell.

To Sleep Or Not To Sleep by Milesplit- Why it matters: I've said it before, sleep is a crucial element of training.  Milesplit breaks it down for you here.  Read this carefully, it will really help out!

Girls Toughness Wins The Race by Marc Bloom- Why it matters: The name of this article series is "Knowledge Is Power."  This is some very good knowledge for girls (and boys) to have to succeed at cross country/track.

Knowledge Is Power: September 20th

Ah yes, the weekend is here.  Time for football and cross country.  Those two go together, right?

Alana Hadley Opts For Road Less Travelled by Dyestat- Why it matters:  The great thing about the high school exploding the past few years is that many top runners are exploring races they never would have just a couple decades ago.  Alana Hadley is taking the marathon challenge and without a doubt she will be the center of controversy in the near future.

Stotan: The Way of Fayetteville Manlius by XCNation- Why it matters:  This is an older article from a couple years ago, but since FM is still winning, it obviously still applies.  This is a short summary of the philosophy of FM and why they have been so successful in the past decade.

Training Log: Gig Harbor by Runners World- Why it matters:  Gig is one of the best teams in the country this year and it is interesting to note their training.  While different than what I'm sure many teams are doing, it is good to keep up with what the top teams train like.

The Gig Harbor team will most likely compete for the NXN title this year.

New Balance Indoor Nationals Guidelines by NSF- Why it matters: This is the premier high school race indoors.  This is where the best of the best go to race.  Where do you stack up?

Shannon Rowbury to Alberto Salazar by Letsrun- Why it matters:  Shannon is one the top pro runners in the US.  Her former coach, John Cook, is/was one of the best in the nation and has coached several world medalists.  Now she moves on to the controversial Alberto Salazar.

Knowledge Is Power- August 30th

Ready for your weekend reads?  Here you go:

Anita Hinriksdotter Training by Athletics Weekly- Why it matters:  This is great insight into what one of the future stars of the sport does on a weekly basis for training.  Watch for her name in the international results as she competes for Iceland.

Complexity and the Thousand Hour Rule by Malcolm Gladwell- Why it matters: This is an article in defense of Gladwells 10,000 rule.  He addresses Epstein and counters well with regards to his research.  In the battle between talent vs work, nature vs nurture, this is a fun debate to revisit.

National High School Cross Country Rankings by Dyestat-  Why it matters: This blog, while having a good bit of continuity with the international level, really focuses on the youth level.  This ranks the best youth teams in the nation according to Rob Monroe and Dyestat.

Outside the Comfort Zone by Steve Magness- Why it matters:  It's always interesting to get a perspective on different training concepts, especially from a coaches point of view.  Steve has coached several international athletes lately and here is a view at one of them.

Jackie Areson is coached by Steve Magness

Training Slower to Run Faster by Andy Friedlander- Why it matters:  Coach Clyde Hart is the most successful 400 meter coach in history and this is a look at the non-traditional training methods he employs with his athletes.

Knowledge Is Power- August 23rd

Once again I offer you some great reads of varying length to enjoy over your weekend.  Hopefully you can take something away from them!

Tyson Gay was on Anabolic Steroids by BBC- Why it matters:  As we continue to fight the doping battle, this is a great example for young athletes to learn from.  Drugs don't pay in the end, you will get caught!  Beside, and in my opinion more importantly, our sport should be about what you can do with the body God gave you, not what a lab can do for you.

Steve Spence 38 Year Sub-5 Streak by Penn Milesplit- Why it matters:  This is why we have this sport. Imagine being dedicated to something for 4-8 years of school and then consider doing it for 38 years in a row.  The amazing ability for someone to keep up this type of work ethic should be an inspiration to all athletes out there no matter what age or ability level.

NCAA Mens XC Preview by Isaac Wood- Why it matters:  For you NCAA fans, this is a good summary of who to look to win the cross country title this coming year.  For high school runners who are showing promise, these schools may be some that you are interested in attending if you want to join a successful program in the future.

Handicapping by Tully Runners- Why it matters: While I don't like the hypothetical of betting on high school sports, Bill Meylan does a great job of explaining why Sarah Baxter can be a force against Mary Cain in the NXN race despite having a 2 mile PR about 30 seconds slower.  This is a good read for coaches to understand conditions on race day and strategy.

He Said, She Said by SpikedUpPsychedUp- Why it matters:  I was kind of torn on putting this one up because it was a bit controversial but I decided to go with it for one reason: should we treat professional athletes in our sport without reproach or should they get the same scrutiny as professional athletes in other sports?  Certainly we expect them to keep themselves clean (no doping), but with the little amount of money they make, should we cut them some slack when races go awry?

Knowledge is Power- August 9th

So continuing with our weekly series of the best articles that you need to read, here ya go!  Also, if you have any articles you think should be posted on here, feel free to submit them. Email me at vpprotraining@gmail.com.

Meet Day Protocol by Scott Christensen- Why it matters:  Reaching your potential is in a large way influenced by what you do you to prepare, mentally and physically.  Knowing what to do with your body the day of the competition is pretty much the core of sports performance.

World Championships Predictions by Athletics Weekly- Why it matters:  The World Championships happen the year before and the year after the Olympics.  It's the height of non-Olympic track and nearly as important in the track world.

Interview with Malcolm Gladwell by Runners World- Why it matters: Malcolm Gladwell is the writer of Outliers, a book which puts for the notion that practice is what separates talent.  He is a former Canadian champion runner and is one of the brightest minds in the sport.

New Doping Punishments in 2015 by IAAF-  Why it matters:  Track and Field is the purest sport still left on the earth and it has no home for cheaters and dopers.  The new 4 year ban will be a deterrent for athletes to dope, plus it will keep dopers away from the sport longer.

Iron Deficiency by Carl Valle-  Why it matters:  Iron deficiency is a major problem in sports, especially for women distance runners.  Stagnation and chronic fatigue are two attributes of iron deficiency.  In order to combat this, we need to monitor our eating!

Knowledge is Power- August 2nd

As promised I am giving you some reads for the week/weekend.  These are articles I find throughout the week that I find very interesting or I think is great information for coaches and athletes to know about.  Hope you enjoy!

Uk Reuters article on David Rudisha- Why it matterst: David is the only runner to ever run 1:40 in the 800.  His head coach has coached several Olympic champions.  This is some insight into what his camp does to train to be the best.

Marks Daily Apple article on Sleep- Why it matters: Sleep is very important to a regular person for a healthy lifestyle, so imagine what an athlete needs.  This article breaks down why you are kicking yourself in the face when you don't get your sleep.

USTFCCCA article on Online Coaching Certification-  Why it matters:  Coaching certifications can help a coach bring his understanding of the sport to a new level and now you can take the course from the comfort of your home.

NY Times review of the book Outliers- Why it matters: While the review doesn't discuss much about the theory that 10,000 hours of training is needed before someone can become phenomenal at a task, it does discuss in good detail that concept of "right place, right time" that we should consider when thinking of success.  Take a look into the book or the theories of Malcolm Gladwell to see how he believes one must be lucky, but also work for a large sum of hours on a task before true success can occur.  This book is older and the article was more a prelude into the next link.

Letsrun review of Sports Gene- Why it matters: While I haven't read the book yet (it just came out yesterday), this review is very plain and gets to the heart of why we should take interest in the book.  Talent comes in many ways (not simply the ways listed in the review or book) and we should look to strengths to help foster the best athletes.