A DIII Coaches perspective,
I have two kids, currently 5 - 8 years old. I totally agree giving up almost every Saturday during the school year is tough. I consider myself a highly dedicated coach, and I have been successful, winning conference titles when we hadn't before, national qualifiers, a few All Americans. I work a lot of hours 50+, far more when we are traveling overnight. It is a strain, and tough to find a balance. I am very lucky though, I live 10 minutes from my office/track. I often have early morning practices. I will come in for practice, then go home and spend time with my family. I'll have my laptop and keep moving work forward(entries, recruiting, emails), but also prepare meals, play with my kids, let my wife go run errands or go for a run. We have an indoor facility, so half of my indoor meets are at home and finish by 4pm. I get up early and go to the meet, and my wife usually will come and bring the kids. Pre-Covid I would frequently bring my kids to practices, or have my wife drop them off. Kids have great relationships with my athletes who are great role models. Plenty of space at an indoor track for kids to hang out and play, and usually injured athletes or athletes who are hanging around after practice who want to spend time with kids. At the DIII level, I don't have to be a total slave to recruiting. The longer I coach, the more I regret endless recruiting calls to kids who weren't a great fit for our school, or were not really that interested. I try to make as many contacts as I can, but I will focus my efforts on kids who have a good chance of coming to the school. I have multiple events groups practicing on a daily basis, so I can usually get in a workout or run with one of my groups. So I don't spend free time working out. I also have long run with distance runners almost every Sunday, but again its an early practice and then I home with my family the rest of the day.
Young single coaches put in endless time, but its not really sustainable. Some are very successful, but a lot burn out. I'm still pretty early in my career, but I have watched many coaches come and go, because it was a such a drain on them. I also know many successful coaches who have a great work life balance, those were my role models. I have a very supportive AD who has never questioned the hours I work, or time I spend in my office and he shouldn't . I work more hours than any other coaches in the athletic department. I also try to make the most of the time when my team is away. During the summer I spend as much time with my family as possible. Winter Break I got to the office when I need to, but not more, or I take the kids to the office.
If you want to be successful and have balance you need many things. A supportive spouse who understands that you are doing a job you love. A coaching staff the trusts and supports each other, when the coaches you work with can cover a practice or adjust their schedule to help you it makes things far easier. A short commute, coaches spend enough time traveling, its really hard if you can't get to and from home quickly. The perspective to know when its time to go home.