TRAINING PHILOSOPHY
Coaching distance runners is an art and a science. Volumes upon volumes have been written about it and it can get very scientific and technical. I love researching and learning about coaching distance runners. But, I have tried to simplify and condense my training philosophy into a few main points:

Our training plan is taught in a classroom setting on Saturday mornings during early season track practices, during the summer at camp, and on Saturdays in August before meets begin. 

Consistency - I have heard the best coaches in our state and the country talk about running. The best high school coaches, the best college coaches, and even olympic coaches. You know what the number one thing they all agree on that you have to do to become a great runner? RUN.  BE CONSISTENTLY PERSISTENT AND PERSISTENTLY CONSISTENT.
You have to run, and run a lot. To become a great runner you have to commit to twelve months of running. YOU HAVE TO BE CONSISTENT. Others have made the mistake believing that since they improved a lot as a freshman that they will just naturally continue to get faster as they get older....this will not happen. Consistency is the key basic fundamental thing to do to improve. Not having big chunks of time where you are not running. The average Kenyan distance runner has about 18,000 miles on their legs by the time they are 18. Any wonder why the Kenyans are known as the best distance runners in the world?

Four Year Plan - you might improve greatly in one season of cross-country but if you do not plan your training over the four year period of high school you will likely not continue to improve. Many runners find that the PR’s don’t come as easily the older they get. I look at your progress as a four year plan, not a season at a time. So it is very very very important that you follow the plan as closely as possible so that your improvement continues.

Lifestyle - there are many other factors besides running that effect your training, racing and improvement. Nutrition, sleep, stress and academics all play a role in having the focus, energy, and attitude to be a good runner. Give attention to all these areas to make sure that you reach your goals. I care about your improvement as a runner but I also care about your improvement as a person. You are not just a runner, and your times are not all I care about.

Individualized/Athlete-Centered Training - During any single XC season there are 20 - 30 runners on the team. These teammates are made up of male/female, 9th - 12th graders, first year runners and veterans. Have you ever noticed the difference between the body of a 9th grader and the the body of a 12th grader? I have to take all of these differences into account when I coach and plan training. On top of this is each persons God given abilities to run fast and the fitness that each runner brings to a new season. Also, this team is about the athletes, not the coaches. Your individual needs as a runner and person come before mine. It is my job to mentor, coach, train, encourage, and help you become a better runner and person... not to force you into a mold of what I think is the only way to become a better runner.

THE TRAINING WE DO IS A PROGRESSION.  It builds over your high school career.  Follow the training plan as consistently and as disciplined as possible.  Trust your coaches and believe in what we do.  IT WORKS.

Injury Prevention - I believe that there is a correct way to train and race that can eliminate all injuries. Our bodies were made to run, it is natural. So we should not get injured just because we run a lot. Actually, the most injury free runners are those that train year round and never get out of shape. I am not talking here about accidents but about things like shin splints, stress fractures, and other over use injuries.

Why demand so much? Why make such a big deal out of running? Running itself is not that consequential. Running is not the most important thing you will do in your life... but running and being on a team, being a good teammate, working hard, learning discipline, commitment and patience is a big deal - make it a big deal in your life and the Hayes Cross Country team will be one of the most valuable experiences of your life.

TRAINING SPECIFICS
Your training has been planned based on success and failure, on years of experience and by researching, reading, seeking out, and discovering the best techniques to train distance runners. YOU HAVE TO TRUST YOUR COACH. I readily admit that I make mistakes and that I don’t know everything - no coach does..if they claim to, then find a new coach. I promise that I learn from my mistakes, never stop seeking answers, and desire to find the best way to make you individually faster. BUT remember: 1. YOU CAN ONLY BE AS FAST AS YOUR GOD GIVEN ABILITY ALLOWS YOU and....2. YOU CAN ONLY REACH YOUR POTENTIAL THROUGH CONSISTENT HARD WORK. If you have not been faithful and consistent in your training the best coach in world or the perfect training plan can not help you.


INJURY PREVENTION
WHY DO RUNNER'S GET INJURED?
-TOO MUCH TOO SOON!
-Overtraining.
-Not allowing for proper recovery.
-Not listening to your body.
-Strength and flexibility imbalances.
-Weakness.
-Inflexibility.
-Improper or worn out shoes.

HOW DO YOU PREVENT INJURIES?
-EASY ON THE EASY DAYS.  FOLLOW EACH WORKOUT - DONT WORK TOO HARD ON EASY DAYS.  SAVE IT FOR THE HARD DAYS.
-Listen to your body.
-Warm up muscles before running more intensely.
-Strengthen muscles specific to running.
-Stretch thoroughly after running.
-Ice when appropriate or necessary.
-Massage (self massage and professional massage).

Don’t do too much too soon. Many make the mistake of jumping in too fast, too far, too soon. If you are new to running, or coming back from time off then you have to ease back into it or you will get injured. The best way to stay injury free is to stay in shape year round. If you feel a weird pain or discomfort that does not go away quickly immediately tell a coach. One or two days off now is better than one or two weeks off later.
Good shoes are very important. Get to a running specialty store like Second Sole or Fleet Feet and get fitted for proper running shoes.

THE ONLY PERSON THAT CAN KEEP YOU FROM BEING A GREAT DISTANCE RUNNER IS YOU.