S3E8: Tom Rothenberger

Welcome to the final episode of the Ben Rosario show for season three. Ben is the coach of the professional Northern Arizona Elite team in Flagstaff and Dean Ouellette is a high school coach in Chandler Arizona. Today they welcome Coach Tom Rothenberger of Jesuit high school in Oregon. Tom has coached Jesuit for over 30 years with 26 state titles.

About

• Coached for 37 years
• Played other sports in 70s
• Father died young so mother raised him and he spent a lot of time outdoors
• Coach identified talent when Jr in high school
• Used running to run for Boise St
• 4 coaches in 4 years - different experiences
• Found success senior year
• Was married as a sophomore
• One of 9 children
• Applied for a job with Catholic school at Jesuit, 37 years ago, still there
• 1993 added girls program

Different training based on cycles of 80's-90's

• We had 10-12 kids on team and now over 150
• Lydiard background with phases by the book, high volume
• 9 years to get team to State
• Work ethic was laid early and building running culture
• Football was king on campus
• Late 80's had a few athletes who joined and help build program
• 9o's went coed
• 93 first girls team had one individual who went 2nd at Footlocker
• 4th year girls won State title
• 80's Lydiard and in 90's different influences different training
• Had to build 'coolness' for the sport and visibility

Girls Program

• When started did not treat them any different
• Early pusher for girls to go 5k in races in Oregon

How have kids changes in 37 years

• Needs of kids are the same
• How we meet them has changed
• White noise/distractions has grown
• Need to belong to something

Training and how things have changed

• Don't do things just because you always have
• Had been top 4 at state for 20 years straight then missed it
• Stopped using the word easy now building an engine
• Looked at what Pat Tyson was doing and June/July they were going harder
• Training runs vs hard/easy runs
• End of summer test run is 30 minute run on track instead of fast 3k
• Running better now because quantity and quality of threshold work better
• Now will do 6xmile with :30 rest threshold run, next week 3x2 miles, then 5mile
  • Repeat that cycle
• Were giving them too much easy and seemed non-important day
• Rubbing shoulders with Tyson and Shumaker learned needed more fitness
• Had to recognize hs setting were participants and athletes on team
• Really focus on those who will score and training
• Pour energy into those with potential and those who need to have buy-in from
• When have smaller group can focus on hitting paces better
• Have them focus on how they feel and how to close
• Last 1/3 of a run is most important part of the run
• Summer long runs begin to put workouts into the run
• After build volume add in quality
• Lane 8 tempo run 5k pace for 400, float to start
• Multiple energy systems in same workout w/ fartlek
• Build huge engines consistent mileage over time
• Value in run every day

A week late September

• Monday 8xK or 6x mile 30-45 seconds rest (every 10-12 days)
• Will do work after a race if have a race
• Long runs on Saturday 70-90 minutes build up to

Last few weeks of season

• Get used to doing hard runs on Saturday's instead of long