S2 E9: Jonathan Dalby

You had an amazing end of season qualifying both boys and girls team for the Nike Nationals. Want to talk about how that went for you?The boys and girls did so well, and they continue to do so year after year, it has to be a program thing. So what is it about what they are doing at Mountain Vista that is making both the boys and girls so good.

• Get everyone involved
• Over 40 athletes ran at Nike Qualifying meet

The challenge for many coaches is finishing up at State on an emotional high, qualifying for nationals then running well at nationals. So can you talk about how you planned that physically and emotionally?

• Both teams had the goal to get back to nationals this year
• Took goals of a long season into the whole season programming
• After State took a few days down then by end of next week they were back emotionally.

Do you think the 3 weeks is a little more of an advantage than the teams that need to go two weeks later?

• This year raced them a little less so they were ready to go

Southwest was extremely difficult, especially on the boy's side. Your goal was Nationals before the season when you saw how tough the SW was did any goals or plans change?

• We discussed there were no guarantees, but we stayed focused
• First two weeks were a little less intense, we backed off a little

So many good coaches out there and good programs. On the mental side, once you get there it seems it is easier to get back, is that a psychological aspect of it? Do you notice a change in the kids in their confidence once they have been there?

• Once you make it you know it is possible, where before seemed like a maybe someday dream.
• When it becomes a reality it changes the make-up of the team.

Year after year it seems the same coaches and teams are showing up. Is it the kids or is it the coaches who are instilling the belief that they can get there?

If you want more training, check out the earlier episode we did with Jonathan Dalby.

Now that nationals are done, what do you do now to transfer the kids out of cross country and really start thinking about track season?

• Different kids are in different spots depending on when they ended the season
• Everyone shuts it down for 2-3 weeks
• Between mid-Dec and early January, few are going to do more than 30-35 miles

What happens once early January comes with training?

• Their volume will not go over what they did in summer/fall
• Volume stays level for about a year before they move up
• Anyone who had injuries will move down a little
• January will add in some threshold running
• Add in hill work
• Some moderate speed work towards later in the month

How similar is Jan/Feb to your July/August

• It is similar, then add in race-specific stuff that is where it changes
• Most of the kids are trained at mile distance which gives them versatility to go up and down
• When kids are Junior/Senior if they show promise in an event will get them more specific work

Many kids live the team aspect of cross country over track. So many coaches continue to pound that type of work. How do you get the athletes to buy into the need to work on the speed which may be their weakness?

• We put emphasis on the 4x800
• Magnus and Marcus talk about the blank slate philosophy if you do the same thing over and over for an a