FactChecker wrote:
Mike Smith makes 31k per year, does not deserve his own thread nor should we be obsessing over what he does.
Crazy. There are do nothing juco coaches in Cali making 6 figures and can’t even field complete teams.
You can investigate here:
https://transparentcalifornia.com31K a year? Is that really true? I'd imagine he'd get bonuses for winning national championships, no?
amen
Hey can you send me an email of that training doc for NAU as well!! Thanks very much appreciated!
Han Solo wrote:
It’s actually very easy to find what they do. Just look up some of their guys on Strava. I have an excel document with all their XC training from last year, indoor and outdoor track, and this years XC so far. Make sure you find the book Matt Baxter wrote about the 2017 championship season. Lots of info there. But basically it goes a lot like this:
Core Principles
High mileage - basically as much as you can handle. It seems to be I individualized though to what you can manage. Based on podcasts and interviews, it sounds like Day and Baxter were up around 110-120 last year, while others were 80-90.
They lift on Mon/Wed. Not sure what but I believe heavy weight low rep. They also do a ton of supplemental flexibility and strength and mobility. They do a five isolated stretching before every run.
High end aerobic focus
Lots of mileage and sub threshold running, and their speed work is in short chunks of 200-400m. I believe this to be because of the altitude they’re at. It’s more manageable this way. A traditional XC workout for them is 4x6x300 at around 3-5k pace, with #4,6 faster. Short rest between and a few minutes between sets.
I know all summer they basically alternate each week with a 4-8 mile sub threshold run / 10-15x1:00 on/off. And Fridays are 8x20sec Hill sprints as part of their run. And they run long on Saturdays right after Friday workouts. Doubles Mon, tue, Thur, fri. Medium long on Wednesday and single on Sunday.
A lot of their mileage is done very slow actually due to altitude. But they pick and choose when to hammer certain runs. I think their workout the week of Nuttycombe this week was simple 10x1:00 on/off and 4x200.
A typical week in season would be like this:
Mon: Mileage run in the morning / Easy double in the afternoon with lifting, strides, mobility, etc.
TUE: Workout...threshold or SUB T, maybe short reps. Double up as well.
WED: medium long run - 16 for the top guys
THUR: double easy runs again...in the afternoon they do 10-15 sec hill sprints on the treadmill, set at 15 percent, 10-11mph.
FRI: Second workout of the week...opposite of Tuesday, or sometimes they do harder V02 work later in the season.
SAT: long run...18-20 miles or so easy. Sometimes they’ll run this with sub threshold like 3x3 miles if they don’t have a hard workout the day before.
SUN: easy single run
He uses Daniels as the guide for paces, clearly, but doesn’t follow the training plans. Saw some crazy stuff in the track season like 40x400 and 16x1000 for the 5k/10k Guys.
Pretty cool to follow actually. Again, I have every day of their training for the last 2 years basically if you’d like more details.
Let me summarize this for you...
Two workouts a week (mostly tempo)
Two long runs a week (16-20 miles)
Lots of striders (short hill sprints included)
As much mileage as you can handle
Inbetween
Jog unless it’s a workout or stride
Basically they do they Marathon training
It will be interesting to see how their guys do in marathons the next 10 years
APS C man
fanagan wrote:
31K a year? Is that really true? I'd imagine he'd get bonuses for winning national championships, no?
There’s no way that’s true.
1. Two long runs a week of 16-20 miles
2. Averaged a long tempo once a week of 4-10 miles in length
3. Speed training (strides/hill sprints/short repititions) 3-4 days a week
4. Nearly no VO2 workouts and only a few races prior to the championship races
Hmm, the athletes he works with are top notch, they train at altitude and focus on aerobic development which is best for distance runners anywhere. (especially at 7000 ft)
When he coached at Georgetown, the women ran well in the fall and winter his last year there, they were toast in the spring. Maybe he learned from that.
Athletes make coaches look good.
Who is Jarod Word?
I'd would like a copy as well please! At kristianoatman@gmail.com
Church of the Mormons wrote:
Metoometoo wrote:
I’d love a copy
eyestone@byu.edu;)
Truly, POTD.
Apparently Ed received the document ;)
CoachB wrote:
Church of the Mormons wrote:
Truly, POTD.
Apparently Ed received the document ;)
BYU looked great in track last year too until NCAAs, then proceeded to lose in the fall AGAIN so I wouldn't get too excited yet.
I would be interested to hear what has changed from the posted training to this year.
How much mileage are guy guys like Beamish, Quax, Grijalva doing? In Matt Baxter’s XC diary he said that him and Day were doing 100-120 mpw. Beamish has been injury prone and Quax is young. I doubt they are that high.
this thread is huge. Does anyone know if the links got taken down because Mike Smith, NAU, etc. requested that they be removed?
I think the most unique thing their doing for a college program is two very long runs (16-20 miles) a week. And they continue them throughout the fall. I’ve never heard of a college program doing two at that length.
40 x 400 is not crazy stuff. In he Portuguese wonder (back in -70s -90s ) they ( mostly the marathoners) sometimes used it at lactate threshold pace with very short rest between.