Track and Field Distance Team 2015 Outlook “Own It” Framework Short Version By: Paul Lawryk Distance Coach 2/3/2015 1 Contents Goals, Strategies and Objectives Coaching First Steps Training Methods and Process Tentative Track and Field Meet Schedule • Coach Lawryk Background • • • • 2/3/2015 2 Goals, Strategies and Objectives • Provide Los Altos High School student athletes with best practice goal setting, training process, mentoring and race execution. • Help student athletes to keep healthy and meet and exceed track and field season training and race goals. • Create environment that arms student athletes to take responsibility for their actions and “Own” their training goal setting, execution and tracking. • Create “College Like” process and training environment that prepares elite student athletes for college track and field and cross country (if that is their aspiration) 2/3/2015 3 Coaching First Steps – Assess student athlete’s strength, weaknesses and running history – Ask student athlete why they chose to run – Ask student athlete to set Race and Process goals after 2 week to 4 weeks of initial training – Craft Training Plan that play on athletes strengths (e.g. if athlete is doesn’t have elite 400meter speed design workouts to improve aerobic strength) – Craft Training Plan that is a Balance where athlete is accomplishing workout and race goals but asking to be pushed. Avoid runner’s burnout. 2/3/2015 4 Training Methods • Student Athlete IS RESPONSIBLE FOR OWNING, tracking and executing training actions. • Coach is a facilitator and just one element of student athlete’s busy life • Training is based on a body of historical work developed over time by the Track and Field Community (Scientists, Kinesiologists, Coaches, Athletes, vendors etc.. • Practice and Rest is always executed with a Purpose to optimize the training and racing outcomes 2/3/2015 5 Training Methods “Own It” Example Statement • Time Goals‐Example – Break 4:20 for the 1600m at CCS Finals on May 29th. – Break 1:54 for the 800m at CCS Finals in May • Process Goals –Example – Stay healthy and successfully complete the 16 week Macrocycle workouts required to break 4:20 or 1:54 in the 1600m and 800m respectively. 2/3/2015 6 Macrocycle Chart Macrocycle‐ 17 Weeks for entire Track and Field Season (Last 3 week CCS/State) 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 Mesocycle‐4 Weeks 3 Hard and 1 Easy 1 2 3 4 Hard Hard Hard Easy Microcycle‐7 Days 1 2 3 4 5 6 7 Hard Interval/ Hills Long Run Easy Base Hard Tempo Easy Base Base Regular Rest 2/3/2015 7 Training Process 1. Weekly (microcycle) workouts will be issued to each student athlete (via website or in person) at Sunday evening and Monday Morning. 2. All student athletes will meet in person at Track on Monday afternoon to go over workouts and map out the week. 3. Student athletes will be organized in ability Groups A (CCS meet quality times), Group B, C , D etc. and coach will give feedback regarding target times. 2/3/2015 8 Track and Field Meet Schedule (tentative) • Practice Starts Monday 2/2/14 • KBell Invitational (selected athletes only) 3/14 • Dual Meets every Thursday starting at Mountain View on Thursday 3/12/15 • Stanford Invitational 4/4,5/15 • Mt. Sac and Top 8 Invitational April 17th and 18th. • DeAnza League Final 5/7/15, SCVAL 5/15/15 • CCS Semi’s 5/23 and Finals 5/29/15 • State Meet June 5th and 6th. 2/3/2015 9 Coach Lawryk Background • Education – Bell High School (Los Angeles area) All LA City Basketball and Track and Field Athlete MVP Junior and Senior Years 400, 800, 400 relay and high jump – B.A. Occidental College Economics ‐ Varsity Basketball Letterman – M.B.A. USC Marshall School of Business – USATF Level 1 Certification, Natl Fed of State High Association Certifications in Coaching, Concussion and CIF Rules • Work – 30+ Years Sales and Business Development Executive (11 Years at Sun, 11 Years at IBM, co‐ founder of two startups) Global Business Traveler to 25 Countries and all 50 US States – Currently part time Management and Business Consultant • Track and Field and Cross Country – Track and Field and Cross Country Coach Fisher Middle School –XC Boys 6th and 8th Grade County Champs 2014, Track and Field 8th Grade Boys and Girls County Champs 2014 – USATF Junior Olympic Coaching staff member Los Gatos Track Club‐Boys (13‐14) National Champ Team 2014 – Master’s All America Age Group Runner for 5K, 4 mile, 10K, 10 mile and Half Marathon. – Completed 4 Marathon’s and hundreds of road races – Attended every US Track and Field Olympic Trails since 1996, numerous NCAA and Elite Track and Field Meets – Met with many elite coaches and 0lympic athletes over the years discussing training methods and techniques – Created Track and Field Advisory Council of coaches from Stanford, USC, SJSU, Occidental College and TCU to help build best practice program for Los Altos High School Distance 2/3/2015 10