Mental Skills for Runners - 1600m and Mile - Racing to your fitness level

00:00.12–00:01.85 whether you're an athlete or a coach you

00:01.86–00:03.95 know there's a problem in competitive

00:03.96–00:05.69 running which is an athlete can go into

00:05.70–00:07.85 a race with their Fitness level up here

00:07.86–00:10.19 and they'll race below that Fitness

00:10.20–00:12.05 level and that's a problem in running

00:12.06–00:13.79 it's always been around and it'll

00:13.80–00:16.61 continue to happen the point I'm trying

00:16.62–00:19.25 to make today is that if an athlete and

00:19.26–00:20.69 specifically we're going to talk about a

00:20.70–00:22.67 high school 1600 meter Runner so a high

00:22.68–00:24.77 school Miler but this applies to all

00:24.78–00:27.35 athletes all Runners and all events you

00:27.36–00:29.45 go into a race with a certain amount of

00:29.46–00:31.73 Fitness how do you race to your Fitness

00:31.74–00:33.95 level right it's a very simple problem

00:33.96–00:35.87 and we're going to try and fix that in

00:35.88–00:38.33 this video okay so I talked to four

00:38.34–00:39.89 outstanding people I'm going to

00:39.90–00:41.75 introduce them in this video I'll

00:41.76–00:43.73 introduce you to them but the bottom

00:43.74–00:45.05 line is you will leave this video

00:45.06–00:47.69 knowing how to go into a race with a

00:47.70–00:50.27 plan you'll know how if you're a 1600

00:50.28–00:51.53 meter Runner half that's gonna hurt

00:51.54–00:53.45 differently than let's say a

00:53.46–00:56.63 cross-country race or a 5K race bottom

00:56.64–00:59.69 line is this is a concise quick webinar

00:59.70–01:01.31 that I did for something called the

01:01.32–01:02.87 mental skills for high school Runners

01:02.88–01:04.85 course at the end of this of this video

01:04.86–01:06.41 I'll share a little information about

01:06.42–01:08.27 that and how you can get some of these

01:08.28–01:11.39 videos for free all right enjoy okay

01:11.40–01:13.49 what are we trying to do today we're

01:13.50–01:16.37 going to try and help athletes race to

01:16.38–01:18.89 their Fitness level one of the problems

01:18.90–01:20.81 I see high school athletes make and and

01:20.82–01:23.75 this is a problem you know in programs

01:23.76–01:25.37 sometimes is we might have a really fit

01:25.38–01:27.53 athlete cross country into winter

01:27.54–01:29.09 training they're coming into outdoor

01:29.10–01:31.37 track and they fail to race to their

01:31.38–01:33.59 Fitness level okay so as my college

01:33.60–01:35.69 coach would say you can't raise better

01:35.70–01:37.37 than your Fitness level but

01:37.38–01:39.11 unfortunately a lot of times our fitness

01:39.12–01:41.21 level is here and we race down here so

01:41.22–01:43.43 we want to keep that from happening and

01:43.44–01:45.05 then let's talk about the 1600 let's

01:45.06–01:46.85 talk about why it's great let's let's

01:46.86–01:48.05 talk about how it's a little bit

01:48.06–01:50.63 different than cross country and I just

01:50.64–01:52.31 hope you're getting fired up about uh

01:52.32–01:54.05 outdoor track I know some people are

01:54.06–01:56.15 finishing with indoors now but this is a

01:56.16–01:59.33 great time to talk about the 1600. okay

01:59.34–02:02.21 okay let's hop into it why the 1600 is

02:02.22–02:04.43 great it's symmetric and it's simple we

02:04.44–02:06.47 got a four we got four Laps on your high

02:06.48–02:09.23 school track 400 meters and you run it

02:09.24–02:11.45 four times and that's the 1600. the

02:11.46–02:12.89 third lap as we're going to hear about

02:12.90–02:15.11 today that's a tough one right on the

02:15.12–02:17.51 fourth lap should you be speeding up the

02:17.52–02:19.85 last half of the fourth lap the last 200

02:19.86–02:22.79 should you speed up yes so you know I

02:22.80–02:25.07 think the Simplicity of the 1600 is one

02:25.08–02:27.41 of the the the you know just one of the

02:27.42–02:30.17 things that makes it it great now

02:30.18–02:32.57 to specifically the reason I want to see

02:32.58–02:34.61 a high school cross-country athlete and

02:34.62–02:36.53 a high school track athlete be really

02:36.54–02:39.11 good at the 1600 even if you're a 3200

02:39.12–02:41.03 meter Runner going down

02:41.04–02:43.43 where you're an 800 specialist going up

02:43.44–02:45.77 and especially for the P the person who

02:45.78–02:47.75 says I'm really good at Cross Country so

02:47.76–02:49.67 I'm only going to run the 3200 no no no

02:49.68–02:52.31 no no you got to run the 1600. the race

02:52.32–02:55.49 can unfold in a lot of different ways

02:55.50–02:58.07 and the tactics that you learn in the

02:58.08–03:00.29 1600 as a young athlete are going to

03:00.30–03:01.91 help you in Cross Country they're going

03:01.92–03:04.43 to help you run the 3200 they earns a

03:04.44–03:06.53 little is a little bit different but I I

03:06.54–03:08.69 think the bottom line is you know we're

03:08.70–03:10.07 going to talk about today that there's

03:10.08–03:11.63 going to be times in a race where you've

03:11.64–03:13.97 got to cover a move right and that's not

03:13.98–03:15.47 something that you have to do as often

03:15.48–03:17.45 across country sometimes you just run a

03:17.46–03:19.49 rhythm in cross-country and speed up a

03:19.50–03:21.23 little bit okay

03:21.24–03:23.57 um and here's the deal I said in this

03:23.58–03:25.85 slide it's it's you know that the 1600

03:25.86–03:27.59 is uncomfortable in a different way than

03:27.60–03:29.51 cross country but let's be honest it

03:29.52–03:31.19 hurts right you're gonna be really

03:31.20–03:32.51 uncomfortable and coach Kelly

03:32.52–03:34.07 christensen's going to talk about that

03:34.08–03:35.39 oh I should have gone back to who's

03:35.40–03:37.31 joining us John O'Malley's joining us

03:37.32–03:38.99 he's a coach at Sandberg High School in

03:39.00–03:42.05 Illinois uh Sinclair Johnson is speaking

03:42.06–03:44.21 with us and Shannon Thompson who's the

03:44.22–03:45.89 mental performance coach with northern

03:45.90–03:47.45 Arizona's team if you know about them

03:47.46–03:49.85 you know their men's team is a Dynasty

03:49.86–03:51.65 now I mean you just can't you can't say

03:51.66–03:52.91 it any other way they're they're

03:52.92–03:54.53 cross-country Dynasty and Kelly

03:54.54–03:56.45 Christensen is the coach at niwa high

03:56.46–03:58.25 school his girls are second at the Nike

03:58.26–04:00.17 Cross Nationals this last year coaching

04:00.18–04:02.33 four minute Miler last year but but I'll

04:02.34–04:04.97 do those introductions in a moment okay

04:04.98–04:06.47 I'm gonna make this a little bit bigger

04:06.48–04:08.33 here and we

04:08.34–04:10.61 if you love cross country you need to

04:10.62–04:13.07 learn to love the 1600. why are there

04:13.08–04:15.17 tomato emojis because my mom when I was

04:15.18–04:16.85 a younger kid would say Jay you need to

04:16.86–04:18.41 learn to love tomatoes and that that's

04:18.42–04:19.91 the way she would phrase it you need to

04:19.92–04:22.73 learn to love it and I I did not like

04:22.74–04:25.73 that okay I rejected that idea um I'm

04:25.74–04:27.77 somebody now who loves heirloom tomatoes

04:27.78–04:30.17 and I've enjoyed better food because I

04:30.18–04:32.21 did learn to love it and I I just think

04:32.22–04:34.67 that's maybe a silly story for for you

04:34.68–04:36.83 to to realize that hey if you're a

04:36.84–04:38.75 freshman or a sophomore or maybe you're

04:38.76–04:40.07 going into high school and you're like I

04:40.08–04:42.41 don't like that race it's it's going to

04:42.42–04:43.85 translate into better cross-country

04:43.86–04:46.25 races coaches if you have a team full of

04:46.26–04:49.13 1600 meter Runners right now they will

04:49.14–04:51.83 or excuse me if if in May you can have a

04:51.84–04:53.87 team of great 1600 meter Runners that's

04:53.88–04:55.43 going to be an excellent cross-country

04:55.44–04:57.53 team and I I can help you with that in

04:57.54–05:00.29 May and I can explain that but this race

05:00.30–05:02.93 because it's 82 aerobic and that's one

05:02.94–05:03.95 of the things we talk about in

05:03.96–05:06.59 consistency is key whereas the 5K is 95

05:06.60–05:08.81 aerobic we are moving in that Direction

05:08.82–05:10.79 in terms of building the aerobic engine

05:10.80–05:13.85 so we're we're setting kids up coaches

05:13.86–05:16.49 when we have them run the 1600 in the

05:16.50–05:18.05 spring to be a great and cross country

05:18.06–05:19.67 okay we're going to talk about a little

05:19.68–05:21.65 bit of math to hammer home the point

05:21.66–05:23.57 that I know people love cross country

05:23.58–05:28.19 and if you could run 17 30 now

05:28.20–05:30.35 that equates to about a five minute

05:30.36–05:32.69 sixteen hundred so we're saying if an

05:32.70–05:34.85 athlete this fall around 17 30 they

05:34.86–05:36.41 should be able to run five minutes

05:36.42–05:38.33 sometime this spring so let's think

05:38.34–05:42.35 about that well 5 30s um or that's what

05:42.36–05:43.91 they they could they could run right now

05:43.92–05:48.41 okay so let's uh oh excuse me no a five

05:48.42–05:50.93 minute 1600 I knew my math was wrong it

05:50.94–05:52.91 equates to about a 17 30. well what's

05:52.92–05:55.49 the math on on a five minute 1600 that's

05:55.50–05:57.97 just 75 seconds per lap right

05:57.98–06:03.11 1730 is 84 seconds per 1600 or 536 per

06:03.12–06:05.75 mile totally different paces and

06:05.76–06:08.51 athletes here's my point imagine how

06:08.52–06:11.33 good you'll feel if next year in a

06:11.34–06:12.77 cross-country race you come through a

06:12.78–06:14.39 little faster than your PR come through

06:14.40–06:17.27 at 5 30 when you've already run five

06:17.28–06:19.61 minutes this spring if in April and May

06:19.62–06:21.95 you can run the time that you should be

06:21.96–06:24.29 able to run which is five minutes then

06:24.30–06:25.73 fast forward to cross country man when

06:25.74–06:27.29 you come through at 5 30 you're gonna

06:27.30–06:31.25 feel good what is 5 30 that's 17 11 for

06:31.26–06:33.23 5K and you can probably run that pace

06:33.24–06:35.09 and kick a little bit and run low 17

06:35.10–06:37.43 minutes so what I'm trying to do here

06:37.44–06:39.11 for you is I'm trying to connect the

06:39.12–06:41.57 fact that when you run faster and track

06:41.58–06:44.23 across country is going to feel easier

06:44.24–06:46.61 next fall okay

06:46.62–06:48.29 um I'm somebody who when I was out there

06:48.30–06:49.43 I actually like track a little more than

06:49.44–06:51.53 cross country I also know that a lot of

06:51.54–06:52.79 people like cross country more than

06:52.80–06:54.35 track and so I just want to make that

06:54.36–06:56.87 connection here okay John O'Malley he is

06:56.88–06:59.39 the only coach to have coached Two Foot

06:59.40–07:03.53 Locker individual national champions on

07:03.54–07:07.91 the track his boys often run 744 faster

07:07.92–07:11.65 what is 7-4 and we're not to run 7440

07:11.66–07:15.13 you have to have four people who average

07:15.14–07:18.11 156-0 okay now if you're a girls coach

07:18.12–07:19.67 or you're a young woman watching this

07:19.68–07:21.95 those times you know they're they're

07:21.96–07:23.75 just really fast we're talking you know

07:23.76–07:26.27 young women running low to teens that

07:26.28–07:27.83 that's what it would be similar to so

07:27.84–07:30.17 his his teams are great let's hear from

07:30.18–07:31.55 him now and we're going to talk about

07:31.56–07:34.01 the importance of being self-aware as a

07:34.02–07:36.83 runner the biggest thing the most

07:36.84–07:38.33 powerful thing you could do as an

07:38.34–07:39.53 athlete is get a degree of

07:39.54–07:41.03 self-awareness

07:41.04–07:43.19 and it's just the first step of

07:43.20–07:46.43 self-awareness is paying attention

07:46.44–07:48.95 um so my biggest thing as a coach is

07:48.96–07:50.87 getting my athletes to pay attention to

07:50.88–07:53.39 those moments you know what the

07:53.40–07:54.89 conversation was just had Jay in the

07:54.90–07:56.63 last couple minutes maybe we're having

07:56.64–07:57.95 some people listen to it and they're

07:57.96–07:59.57 like oh yeah I should pay attention to

07:59.58–08:02.27 my long run when I'm 25 minutes out I

08:02.28–08:03.95 haven't been I'm just doing the long run

08:03.96–08:06.17 and having a conversation

08:06.18–08:08.21 um check in with yourself there how are

08:08.22–08:10.01 you starting to talk to yourself are you

08:10.02–08:12.17 for our term it's like catastrophizing

08:12.18–08:15.31 we our number one goal is eliminate that

08:15.32–08:17.15 catastrophizing is where he turns

08:17.16–08:19.37 something into a catastrophe even though

08:19.38–08:22.67 it's not so phrase is like I'm dying

08:22.68–08:25.79 are out you're not really dying when

08:25.80–08:27.95 you're hurting in the long run

08:27.96–08:30.71 um you know or or uh you know I feel

08:30.72–08:32.45 terrible you know whatever those kind of

08:32.46–08:34.19 thoughts we try to eliminate and then we

08:34.20–08:37.01 want to replace them with what we call

08:37.02–08:40.37 effective problem solving uh or back to

08:40.38–08:43.19 the regulation you know the ability to

08:43.20–08:44.81 regulate ourselves

08:44.82–08:47.63 um and to and there's a big difference

08:47.64–08:50.87 between responding versus reacting and

08:50.88–08:52.31 that's what we talk about all the time

08:52.32–08:54.29 is you know are you just reacting to

08:54.30–08:56.57 that feeling and allowing it to control

08:56.58–08:58.61 you or are you do you have a response

08:58.62–09:01.49 and the easiest way to kind of get a

09:01.50–09:04.61 good response is to pre-plan it

09:04.62–09:06.23 um because you know what it's going to

09:06.24–09:08.03 feel like I mean our race is not that

09:08.04–09:10.13 you know we are in a sport that is the

09:10.14–09:12.65 most predictable sport

09:12.66–09:15.11 um you know football isn't they don't

09:15.12–09:16.61 know how to play they're drawn up I mean

09:16.62–09:19.25 other athletes would would love to be in

09:19.26–09:22.49 our predictable situation you know I was

09:22.50–09:23.93 talking to the baseball team last year

09:23.94–09:25.97 and they're like wait oh yeah on your

09:25.98–09:28.31 sport you can just try harder and you

09:28.32–09:30.17 have a better outcome that doesn't work

09:30.18–09:31.91 for us you know

09:31.92–09:33.89 um I'm like yeah isn't that great you

09:33.90–09:35.63 know even a sprinter that doesn't work

09:35.64–09:37.97 as well you know you try harder 100

09:37.98–09:40.13 meter dash it really doesn't work

09:40.14–09:42.97 um but we have this huge awesome

09:42.98–09:45.83 opportunity where we have a lot of

09:45.84–09:47.57 control over the outcome of our race and

09:47.58–09:49.85 it's very predictable

09:49.86–09:52.73 um and so we know it's gonna hurt at

09:52.74–09:54.83 various points we know generally what

09:54.84–09:56.81 it's going to feel like

09:56.82–09:59.15 um you know you may not know exactly

09:59.16–10:00.23 what your competitors are going to do

10:00.24–10:03.71 but you have a ballpark so you know

10:03.72–10:04.67 um

10:04.68–10:07.49 talk to yourself about that beforehand

10:07.50–10:10.55 you know and it it and then be ready for

10:10.56–10:12.71 being adaptable it may look like this or

10:12.72–10:14.33 maybe like this

10:14.34–10:16.49 um I may be really having a bad day if

10:16.50–10:17.93 you're having a terrible day and we all

10:17.94–10:21.17 have them what how are you getting ready

10:21.18–10:22.49 to respond there

10:22.50–10:26.69 uh we talk about Blue Zone uh green zone

10:26.70–10:28.91 and RedZone okay you're watching the

10:28.92–10:30.11 recording there's actually a little

10:30.12–10:32.15 technical difficulty at this point in

10:32.16–10:34.01 the live uh video but what I want to

10:34.02–10:35.39 talk about now is you know going from

10:35.40–10:37.49 coach O'Malley to coach Christensen we

10:37.50–10:39.71 know self-awareness is important coach

10:39.72–10:42.59 Christensen is about to talk about the

10:42.60–10:45.83 fact that the 1600 is going to be a lot

10:45.84–10:47.57 different than cross country and how we

10:47.58–10:49.49 take our mentality and often our success

10:49.50–10:52.31 from cross country and then focus on the

10:52.32–10:54.11 1600. now if you're wondering who coach

10:54.12–10:55.97 Christensen is his girls were second

10:55.98–10:57.29 this past year at the Nike Cross

10:57.30–10:59.75 Nationals but when it comes to the 1600

10:59.76–11:01.55 you know I'm recording this in February

11:01.56–11:04.25 2023 if we go back to last track season

11:04.26–11:07.61 hit a young man run four flat for the

11:07.62–11:10.49 full mile not 1600 four flat point four

11:10.50–11:13.01 six for a full Mile and he had nine

11:13.02–11:16.79 Girls run under five ten for the 1600 up

11:16.80–11:20.09 here in the state of Colorado now it is

11:20.10–11:23.03 a scientific fact that at the for 6 600

11:23.04–11:24.83 meters running that pace you're going to

11:24.84–11:27.23 get a five second conversion okay so

11:27.24–11:29.03 think of that those five ten girls had

11:29.04–11:30.95 they been at sea level or really 505

11:30.96–11:34.49 imagine having nine athletes run 505 or

11:34.50–11:37.13 faster so I'm just trying to uh tee this

11:37.14–11:39.23 up to explain that the man you're about

11:39.24–11:40.55 to hear from is a fantastic

11:40.56–11:42.71 cross-country coach girls were second in

11:42.72–11:44.99 the nation cross country but he's one of

11:45.00–11:48.17 the best 1600 meter coaches to you okay

11:48.18–11:50.15 let's hear from Kelly Christensen Kelly

11:50.16–11:52.49 here we are we're talking

11:52.50–11:54.47 um in Colorado that the states that

11:54.48–11:56.27 we're in we're still a couple of days or

11:56.28–11:58.55 excuse me a couple weeks away from the

11:58.56–12:00.95 official season starting you guys were

12:00.96–12:03.17 second in the Nike Cross Nationals and

12:03.18–12:05.87 then fast forward to it but but in track

12:05.88–12:07.37 you're going to have girls and you're

12:07.38–12:10.25 going to have boys focus on the 1600 and

12:10.26–12:12.47 run really fast just a very broad

12:12.48–12:15.17 question how does a mindset how should

12:15.18–12:17.45 the mindset change from somebody let's

12:17.46–12:20.09 say you know your girls any of those

12:20.10–12:21.83 athletes who are second at Nike Cross

12:21.84–12:24.29 Nationals but who are going to be a 1600

12:24.30–12:27.05 meter specialist what do you want them

12:27.06–12:29.63 changing in their mentality now that

12:29.64–12:32.33 they're going to race the 1600. yeah

12:32.34–12:33.83 it's it's something we work on year

12:33.84–12:36.59 round even even in in Cross Country it's

12:36.60–12:37.13 [Music]

12:37.14–12:37.97 um

12:37.98–12:41.09 we try not to identify as certain types

12:41.10–12:43.25 of athletes you know like and and that's

12:43.26–12:46.19 been I think the biggest mindset change

12:46.20–12:47.99 in hurdle that we've gotten over is that

12:48.00–12:51.23 so many of our 800 1600 kids miler's mid

12:51.24–12:52.97 distance Runners

12:52.98–12:54.59 um you know they know they have to be

12:54.60–12:55.49 able to

12:55.50–12:58.73 race cross country and do it well and

12:58.74–13:01.19 it's it's more of a recruitable tool

13:01.20–13:03.05 that a lot of these programs want kids

13:03.06–13:05.93 that have that background so I I think

13:05.94–13:09.47 we stopped labeling kids mid distance or

13:09.48–13:12.89 distance or cross-country or strength

13:12.90–13:14.93 um I think they all know what their

13:14.94–13:18.23 skills are but the focus has been we

13:18.24–13:21.89 need to become great Runners

13:21.90–13:24.47 um so we even though like Madison

13:24.48–13:26.69 Schultz for instance one of our seniors

13:26.70–13:28.67 this year going to Stanford like she

13:28.68–13:33.11 knows she she can run a 54 55 400

13:33.12–13:35.51 um and that her goal could should be

13:35.52–13:38.57 like to break 440 in the mile

13:38.58–13:41.03 um she her sophomore year had to accept

13:41.04–13:43.07 uh seeing some of her teammates that

13:43.08–13:44.81 went on to run in college to have this

13:44.82–13:46.97 fixed mindset of I'm I'm a track runner

13:46.98–13:48.95 she accepted and

13:48.96–13:52.25 this I'm going to become a better Runner

13:52.26–13:55.67 um and get away from being a 1600 Miler

13:55.68–13:58.85 mindset so she she knows that and a lot

13:58.86–14:00.89 of our other kids know that um and we

14:00.90–14:02.99 get to do track stuff and focus on the

14:03.00–14:05.51 mile year round so it's not just they

14:05.52–14:07.37 they're excited whenever cross country

14:07.38–14:09.11 is over let's just say that like they

14:09.12–14:11.63 cannot wait to get on a track

14:11.64–14:13.43 um and I wish we had that option that we

14:13.44–14:14.93 weren't TR that we could just go

14:14.94–14:16.73 somewhere the next weekend and just see

14:16.74–14:17.93 where we're at I know a lot of the

14:17.94–14:19.31 college teams do that and some of the

14:19.32–14:21.71 high schoolers you know nxns over across

14:21.72–14:23.15 Nationals is over in a week or two

14:23.16–14:25.01 they're in Boston or somewhere with an

14:25.02–14:26.33 indoor track just to see what that

14:26.34–14:27.83 Fitness was like

14:27.84–14:30.05 um because I would love to see like how

14:30.06–14:33.77 well we you know maintain that speed and

14:33.78–14:36.29 and whether it was just with rhythm or

14:36.30–14:38.93 speed endurance or small doses of speed

14:38.94–14:40.55 development

14:40.56–14:42.41 um I think it would be fun to see where

14:42.42–14:44.33 they were at and they probably would

14:44.34–14:46.67 have ran fast but going back to your you

14:46.68–14:47.57 know

14:47.58–14:50.33 they're excited the the track kids know

14:50.34–14:52.13 they have to have that mindset that I

14:52.14–14:54.41 need to be a good runner like regardless

14:54.42–14:55.79 of the event

14:55.80–14:57.77 um whether it's a long run or if it's a

14:57.78–15:01.49 200 meter dash uh but our our girls and

15:01.50–15:03.29 almost everyone on the team they just

15:03.30–15:04.49 that's the first thing they ask like

15:04.50–15:06.65 when are we gonna run the mile yeah yeah

15:06.66–15:09.29 awesome well well I

15:09.30–15:11.81 okay can you guys hear me now uh if

15:11.82–15:13.49 somebody can put it in the chat if you

15:13.50–15:16.07 can hear me my apologies I think the

15:16.08–15:19.49 audio is working now I think uh yeah I

15:19.50–15:22.91 think I I had uh obviously a technical

15:22.92–15:26.09 difficulty here so let me know in the

15:26.10–15:28.91 chat if you guys can hear me

15:28.92–15:30.35 um I guess I could type it in there too

15:30.36–15:32.87 yep Erica says Yap

15:32.88–15:35.21 um Khan says Yap yes okay we're good to

15:35.22–15:37.31 go we're we're back in it hey I think

15:37.32–15:38.93 what's really important about what what

15:38.94–15:41.39 Kelly just said is this

15:41.40–15:43.61 um you know being a good runner is being

15:43.62–15:45.17 a good runner if you're a good 1600

15:45.18–15:46.43 meter Runner you're going to be a good

15:46.44–15:48.17 cross country Runner you know if if

15:48.18–15:50.21 you're good at the 3200 you should be

15:50.22–15:52.25 able to move down to the 1600 if you're

15:52.26–15:53.87 in the 800 you should be able to move up

15:53.88–15:57.29 to the 1600 so it's a fundamental uh

15:57.30–15:59.39 distance coaches he talked a little bit

15:59.40–16:01.67 about speed and some of the things he's

16:01.68–16:04.37 doing from a coaching standpoint in this

16:04.38–16:05.93 mental skills course which we can talk

16:05.94–16:07.91 about later we have videos we have 40

16:07.92–16:10.01 minute videos uh from everybody you're

16:10.02–16:12.47 hearing from today just for athletes but

16:12.48–16:14.51 then coaches we have videos just for you

16:14.52–16:16.79 where we go into training especially

16:16.80–16:19.07 especially with Coach Christensen and

16:19.08–16:21.65 Coach O'Malley they they have videos

16:21.66–16:24.35 where we uh talk about training okay now

16:24.36–16:26.57 what we need to do

16:26.58–16:28.73 Wrong video

16:28.74–16:31.37 but let's pop this up here

16:31.38–16:32.75 um now let's hear from Shannon Thompson

16:32.76–16:35.63 Shannon Thompson is the mental

16:35.64–16:38.15 performance coach at Northern Arizona

16:38.16–16:40.43 okay their their men's program is a

16:40.44–16:42.11 dominant cross-country program and the

16:42.12–16:43.55 women are getting better and better and

16:43.56–16:45.77 are nationally ranked program she's

16:45.78–16:48.11 going to talk about going into uh a race

16:48.12–16:50.99 with a loose plan okay so we need to

16:51.00–16:53.57 know what's coming up in the race right

16:53.58–16:55.67 uh at the beginning of this coach

16:55.68–16:58.31 O'Malley said hey for the most part we

16:58.32–16:59.81 have an idea about how things are going

16:59.82–17:01.49 to unfold she's going to talk about what

17:01.50–17:03.35 this plan is now

17:03.36–17:05.69 she's going to talk about cross-country

17:05.70–17:08.27 but let's be honest that you're a smart

17:08.28–17:10.37 person you will be able to to translate

17:10.38–17:13.67 everything she says uh here into 1600

17:13.68–17:17.03 meter training and I will I will uh go

17:17.04–17:19.97 back and clarify anything so let's hop

17:19.98–17:22.85 in with Shannon Thompson execute a race

17:22.86–17:26.27 so maintain that speed and and whether

17:26.28–17:28.01 it was just with River it's a long run

17:28.02–17:31.85 or if it's a 200 meter dash uh but our

17:31.86–17:35.39 our has served me best now that's not uh

17:35.40–17:36.71 bring that interesting they ask like

17:36.72–17:38.57 when are we gonna run the mile yeah

17:38.58–17:44.09 awesome well well I

17:44.10–17:46.61 so the loose Focus plan how does the

17:46.62–17:49.91 person you want to be execute a race

17:49.92–17:52.49 um so there's a couple ways we can like

17:52.50–17:54.77 draw like uh bring that bring that

17:54.78–17:58.07 information to awareness let's say so so

17:58.08–18:00.35 one is we can reflect back on some past

18:00.36–18:03.35 races and ask like what what's what

18:03.36–18:06.65 style of racing has served me best now

18:06.66–18:09.71 that's not an absolute perfect go-to

18:09.72–18:11.15 like one of the I'll tell you the reason

18:11.16–18:12.65 I hesitate there for a minute is because

18:12.66–18:14.99 I have like a young pro I'm working with

18:15.00–18:17.45 who it's his first year as a pro and and

18:17.46–18:19.25 you know he used to the way he used to

18:19.26–18:20.81 win races was to go out in the back of

18:20.82–18:22.79 the pack and then kick to the front and

18:22.80–18:24.89 and now you know as a pro it can't get

18:24.90–18:26.03 away with that because everybody can

18:26.04–18:28.67 kick so he had to change his strategy so

18:28.68–18:32.27 but but you know I think for many people

18:32.28–18:34.19 asking yourself what has served me in

18:34.20–18:37.19 the past how did I race what did I do uh

18:37.20–18:38.87 that served not necessarily how did I

18:38.88–18:41.99 feel it's what did I do that served me

18:42.00–18:44.15 that served me well

18:44.16–18:45.95 um in in noticing the if there's

18:45.96–18:48.47 patterns between some of your best races

18:48.48–18:50.75 how you race and noticing that so that's

18:50.76–18:55.19 the that's the first step to um you know

18:55.20–18:57.35 or a way you can draw upon ideas about

18:57.36–18:59.81 how does the person I want to be execute

18:59.82–19:01.07 a race

19:01.08–19:03.17 um another one is is what is your coach

19:03.18–19:04.85 always telling you to do this is always

19:04.86–19:06.53 I think it's a really good one you know

19:06.54–19:08.03 what what what does your coach tell you

19:08.04–19:10.37 to maybe in training maybe what does he

19:10.38–19:12.95 talk to you about how a race should be

19:12.96–19:14.81 executed and and just thinking about

19:14.82–19:15.65 that

19:15.66–19:17.81 the other thing

19:17.82–19:20.51 um that another reason I really like the

19:20.52–19:22.67 loose plan is because it can become such

19:22.68–19:25.37 a good discussion topic between you and

19:25.38–19:28.13 your coach so coaches often love

19:28.14–19:29.93 meetings you know they love to know

19:29.94–19:32.33 their athletes are care they care

19:32.34–19:33.77 they're engaged they want to be the best

19:33.78–19:36.29 they can be they're invested so lots of

19:36.30–19:37.85 coaches love it if you're like hey they

19:37.86–19:40.25 would love it like hey coach I just

19:40.26–19:41.57 learned about this thing about called a

19:41.58–19:43.67 loose plan can you help me design a good

19:43.68–19:45.53 one for me I bet you they would be

19:45.54–19:47.33 pumped about that well I'm making a big

19:47.34–19:49.13 presumption but I know coaches I know

19:49.14–19:50.33 lots of coaches and love talking to

19:50.34–19:52.61 their athletes about this stuff so so oh

19:52.62–19:56.57 yeah I mean yes it shows an engagement

19:56.58–20:00.43 on the part of the athlete and I I think

20:00.44–20:02.81 I mean I know this isn't true for every

20:02.82–20:04.73 High School coach the best High School

20:04.74–20:06.59 coaches and even some of the High School

20:06.60–20:07.97 coaches that aren't as knowledgeable

20:07.98–20:11.21 they want a collaborative thing going on

20:11.22–20:14.27 with with with the athlete and

20:14.28–20:17.27 themselves and that and and because all

20:17.28–20:21.11 right

20:21.12–20:22.85 I think it's really important

20:22.86–20:25.07 that she's talking about when you go in

20:25.08–20:27.17 with this loose plan we are not talking

20:27.18–20:29.21 about hey how did I feel in races we're

20:29.22–20:31.73 talking about what did I do when races

20:31.74–20:33.59 went well and you can go back to cross

20:33.60–20:36.05 country or you can go back to uh the

20:36.06–20:38.03 last track season now what she's going

20:38.04–20:40.13 to talk about is crucial if you're going

20:40.14–20:42.83 to take one thing away from today's

20:42.84–20:44.99 presentation it's this you've got to

20:45.00–20:47.69 make competitive moves when you're

20:47.70–20:49.79 racing okay and she's going to talk

20:49.80–20:51.29 about this idea of three competitive

20:51.30–20:54.41 moves or more you know in the 1600 might

20:54.42–20:56.39 be one competitive move but this idea

20:56.40–20:58.85 that in races we you know we have to

20:58.86–21:00.11 know that we're gonna have to speed up

21:00.12–21:01.91 or maybe we're just gonna have to hang

21:01.92–21:05.45 on to athletes that are fast enough than

21:05.46–21:07.13 us now this is the one where she's going

21:07.14–21:08.51 to be talking about cross country she's

21:08.52–21:10.67 going to be talking about taking 5K and

21:10.68–21:12.77 splitting it up basically into three one

21:12.78–21:15.17 mile chunks you just need to you know

21:15.18–21:17.69 process this as hey the 1600 is four

21:17.70–21:19.43 laps the third lap is going to be really

21:19.44–21:20.93 hard that's maybe where I need to hold

21:20.94–21:23.09 on onto people in the fourth lap maybe

21:23.10–21:25.61 I'm going hard with 300. so let's listen

21:25.62–21:27.53 to Shannon you guys will definitely be

21:27.54–21:32.39 able to uh translate this and yeah let's

21:32.40–21:34.91 hop into it

21:34.92–21:36.23 all right so yeah talk to your coach

21:36.24–21:38.87 they'd love it they love it

21:38.88–21:40.55 um so after you've done that you know

21:40.56–21:42.35 after you've this might be another place

21:42.36–21:43.97 where some people pause the tape and

21:43.98–21:46.37 reflect on what actions have served you

21:46.38–21:47.87 in the past and what does your coach

21:47.88–21:50.27 told you to do

21:50.28–21:52.31 um now we you know we we start to get

21:52.32–21:54.95 rolling with this plan so

21:54.96–21:55.79 um

21:55.80–21:58.31 so this is not a Bahama's plan by the

21:58.32–22:01.55 way it's just uh it's just a picture

22:01.56–22:03.17 um although I'm sure Audi Hobbit has a

22:03.18–22:04.31 plan

22:04.32–22:09.59 um so so a typical way that I divide up

22:09.60–22:11.69 a really typical way we divide up a race

22:11.70–22:15.29 in order to design a boost plan is in

22:15.30–22:17.27 thirds that's like especially I mean so

22:17.28–22:18.65 many right now are going to be racing

22:18.66–22:20.81 three mile cross country races right so

22:20.82–22:23.45 it's just a really nice distance to to

22:23.46–22:25.67 divide up so

22:25.68–22:26.35 um

22:26.36–22:29.69 this is a PR this could be but believe

22:29.70–22:32.39 it or not a pretty complete loose plan

22:32.40–22:36.05 you could see how simple it is right so

22:36.06–22:37.85 um in the like for example this is a

22:37.86–22:39.89 typical one so the first smile you get

22:39.90–22:41.65 out quick with your teammates

22:41.66–22:44.99 that is what you focus on pretty much

22:45.00–22:47.69 the whole first mile that's your target

22:47.70–22:50.03 the Second Mile this this person who's

22:50.04–22:51.71 designed this plan is going to commit to

22:51.72–22:53.39 the effort and maintain their position

22:53.40–22:55.49 right and everybody watching this you're

22:55.50–22:57.47 going to know how hard the middle of the

22:57.48–22:59.57 race is and I think many of you are

22:59.58–23:01.09 going to know that this is actually

23:01.10–23:04.13 often the key point is sticking with the

23:04.14–23:05.57 pace and sticking with the pack in the

23:05.58–23:07.79 middle right so anything we can do to

23:07.80–23:10.07 help you stay there the the better

23:10.08–23:11.63 that's a real that's a really

23:11.64–23:14.09 challenging portion a really important

23:14.10–23:15.89 portion of a cross-country race and then

23:15.90–23:19.25 you can see that in the third mile

23:19.26–23:22.61 um this I've got this example of make at

23:22.62–23:25.49 least three competitive moves and in a

23:25.50–23:27.11 second we're going to jump into like

23:27.12–23:29.81 what competitive moves are

23:29.82–23:33.59 um but I'll just from a general

23:33.60–23:35.81 standpoint just just like

23:35.82–23:39.59 I I like I like having a like a target

23:39.60–23:42.05 for how many maybe competitive moves

23:42.06–23:43.43 somebody's gonna make in the race

23:43.44–23:46.25 because it kind of gives you a sub goal

23:46.26–23:47.81 that's going to lead you to your broader

23:47.82–23:49.79 goal so you're probably you're you you

23:49.80–23:51.89 have a goal for your race it's okay to

23:51.90–23:53.51 have a goal as to what where you want to

23:53.52–23:55.55 finish and so even how fast you want to

23:55.56–23:57.65 run but keeping your attention on that

23:57.66–24:00.23 doesn't usually help what helps is is

24:00.24–24:01.97 keeping your attention on the actions

24:01.98–24:04.85 that serve that goal so be kind of have

24:04.86–24:07.19 a sub goal here in this third this third

24:07.20–24:09.89 mile of the race being to make three

24:09.90–24:11.45 competitive moves and if you focus on

24:11.46–24:13.91 getting that done it's absolutely going

24:13.92–24:17.21 to contribute to the overall goal

24:17.22–24:20.15 um but these three these goals in that

24:20.16–24:21.47 third mile they're far more process

24:21.48–24:23.39 focused they're far more action oriented

24:23.40–24:26.99 so it's just it's um a better better

24:27.00–24:30.89 place for your for your attention

24:30.90–24:33.71 um so this is an example of uh of how

24:33.72–24:35.51 your loose plan could look but we're

24:35.52–24:37.13 gonna I'm gonna teach you a few more

24:37.14–24:39.41 things that you you might enjoy adding

24:39.42–24:43.07 to it cool yeah so the last the last

24:43.08–24:45.35 strategy that I have found to be really

24:45.36–24:49.31 really really useful in a loose plan is

24:49.32–24:51.83 to set a target for a specific number of

24:51.84–24:53.87 competitive moves

24:53.88–24:57.23 um usually this is something that is

24:57.24–24:58.19 used

24:58.20–25:01.25 in the middle third of a race you know

25:01.26–25:03.35 in the middle third to

25:03.36–25:07.61 last half of a of a race and

25:07.62–25:08.99 um

25:09.00–25:11.75 yeah having a goal for how many

25:11.76–25:14.51 competitive moves you want to make gives

25:14.52–25:17.03 you a like a short-term focus and in a

25:17.04–25:18.23 short term

25:18.24–25:20.81 way to be successful too you know like

25:20.82–25:22.31 if you're able to you know you know your

25:22.32–25:23.81 target is to have make three competitive

25:23.82–25:25.97 moves and you make one it's like yes one

25:25.98–25:29.57 done next one so it's a it's affirming

25:29.58–25:32.09 um now one thing I wanna

25:32.10–25:34.79 uh be super thorough about here is

25:34.80–25:37.19 defining what is a competitive move

25:37.20–25:39.95 so so a competitive move might be

25:39.96–25:42.11 passing somebody

25:42.12–25:44.69 um I usually don't let people be like if

25:44.70–25:46.43 someone passes a pack I'm like no that's

25:46.44–25:49.75 one competitive move I don't care

25:49.76–25:52.49 there's more people in the pack you know

25:52.50–25:54.53 that's that's that's one because the

25:54.54–25:56.21 point of this is to keep you seeking

25:56.22–25:58.61 it's to keep you to keep you competing

25:58.62–26:01.31 so so one competitive move you know it

26:01.32–26:02.81 might be passing someone it might be

26:02.82–26:05.99 passing a pack of people it could be

26:06.00–26:09.29 simply hanging on to to the people

26:09.30–26:11.09 around you like you could be like this

26:11.10–26:13.31 is absolutely my competitive move of the

26:13.32–26:16.07 day it's like hanging is hanging on and

26:16.08–26:18.23 maybe you're maybe you have maybe you

26:18.24–26:20.33 have uh a mile and a half left and

26:20.34–26:21.65 you're like okay my three competitive

26:21.66–26:23.57 moves is hanging on for half a mile half

26:23.58–26:25.37 a mile half mile that's my three that's

26:25.38–26:27.11 okay I would give you that I would yeah

26:27.12–26:29.45 absolutely yeah if you came back and you

26:29.46–26:30.71 told me that was your those were your

26:30.72–26:32.15 three moves

26:32.16–26:32.81 um

26:32.82–26:36.11 competitive moves can also be closing a

26:36.12–26:38.21 gap making it smaller it can be

26:38.22–26:41.51 preventing it from growing it can be not

26:41.52–26:44.03 letting yourself get past it can be

26:44.04–26:46.79 running with your head up in good form

26:46.80–26:48.23 you know you might be out in the middle

26:48.24–26:50.75 of a note like totally no man's land but

26:50.76–26:52.25 you still want to be like I ought to

26:52.26–26:53.57 make a competitive move all right well

26:53.58–26:56.63 I'm going to do everything I can to

26:56.64–26:59.45 finish as highly as I can so I'm in my

26:59.46–27:01.55 forming order get my eyes up you know

27:01.56–27:04.37 and and get and that could be uh that

27:04.38–27:06.59 could be a competitive move so so that's

27:06.60–27:09.47 important to know because if we narrow

27:09.48–27:11.33 competitive moves just passing people

27:11.34–27:13.31 pretty quickly people are like well

27:13.32–27:16.07 can't do that and then the whole the

27:16.08–27:17.03 whole thing is thrown out the window

27:17.04–27:19.43 because that's impossible today no no

27:19.44–27:22.13 there's lots of ways to there's lots of

27:22.14–27:25.49 competitive moves a person can make

27:25.50–27:29.47 foreign

27:29.48–27:31.43 you probably know what I'm gonna say

27:31.44–27:33.59 here what I'm going to highlight you

27:33.60–27:35.93 don't have to be passing people for it

27:35.94–27:38.39 to be a competitive move so often in the

27:38.40–27:40.73 1600 it's going to be one of two things

27:40.74–27:42.71 it's going to be hanging on to that

27:42.72–27:44.21 person you're running with who is

27:44.22–27:46.91 running fast and it's going to be you

27:46.92–27:48.95 know sometimes when when you're when

27:48.96–27:50.57 you're you're falling back a little bit

27:50.58–27:53.39 you know it's it's that as well and then

27:53.40–27:55.79 sometimes it's just moving up to the

27:55.80–27:57.71 next person so I I guess in that sense

27:57.72–27:59.99 it is passing one person but it's more

28:00.00–28:01.61 that this is what we're about to talk

28:01.62–28:03.59 about with Sinclair Johnson is that a

28:03.60–28:05.69 break starts to happen in the race

28:05.70–28:07.91 you've got to go around one person maybe

28:07.92–28:11.09 two person to quote uh to to basically

28:11.10–28:13.37 cover that move right people are making

28:13.38–28:15.35 moves and you have to cover that move

28:15.36–28:17.03 okay

28:17.04–28:19.67 um now anybody want to hop in here if

28:19.68–28:21.53 you're enjoying this I would love to

28:21.54–28:24.17 hear uh what what what you guys think of

28:24.18–28:25.55 this so far

28:25.56–28:27.29 um that this this is something I mean

28:27.30–28:30.11 you can video this you can link it uh

28:30.12–28:32.81 you know you do at coach J Johnson if if

28:32.82–28:34.91 you want to take a video of this

28:34.92–28:36.47 um or write some notes but I would love

28:36.48–28:38.33 to hear from you in the chat now and

28:38.34–28:41.09 then we will hear from uh Sinclair

28:41.10–28:43.73 Johnson Sinclair Johnson

28:43.74–28:46.55 it was is the reigning usatf champion in

28:46.56–28:48.05 the 1500 she ran out the World

28:48.06–28:49.67 Championships which you probably know

28:49.68–28:51.83 were held in Eugene this summer she was

28:51.84–28:54.95 also the NCAA champion and uh she was a

28:54.96–28:57.17 NCAA champion at Oklahoma State you

28:57.18–28:59.75 should Google that race where in you

28:59.76–29:01.49 know Sinclair Johnson NCAA Champion

29:01.50–29:04.13 Oklahoma State it's an amazing one but

29:04.14–29:05.81 we're going to talk about covering moves

29:05.82–29:08.15 okay so you know you have to have

29:08.16–29:10.19 competitive moves now let's talk about

29:10.20–29:14.03 specifically what that might look like

29:14.04–29:17.41 yeah

29:17.42–29:20.21 I I loved what you talked about you know

29:20.22–29:22.43 learning in practice say hey there there

29:22.44–29:24.65 might be a break and you have to you

29:24.66–29:27.11 have to attach yourself to that what

29:27.12–29:29.27 when did you start learning skills like

29:29.28–29:31.49 that so it's a two-part question one is

29:31.50–29:33.29 when did you start learning you know

29:33.30–29:35.69 when to make those moves and then you I

29:35.70–29:37.67 mean you're the expert here not me but

29:37.68–29:39.35 but my experience

29:39.36–29:42.41 um in racing the 1500 which I loved was

29:42.42–29:44.03 it seemed like there was always one

29:44.04–29:46.31 moment in the race like there was always

29:46.32–29:48.35 this moment where and it could be early

29:48.36–29:49.55 in the race could be late in the race

29:49.56–29:50.99 could be in the middle of the race like

29:51.00–29:52.85 there was always this moment and then if

29:52.86–29:55.37 I didn't go then I wasn't going to run

29:55.38–29:56.99 fast and I wasn't going to play swell

29:57.00–29:59.45 yeah definitely I feel like especially

29:59.46–30:01.19 in a lot of the championship races

30:01.20–30:04.01 there's always that point and like you

30:04.02–30:04.97 said sometimes it's gonna be really

30:04.98–30:07.25 early like my world championships this

30:07.26–30:09.41 past summer it was you know 200 meters

30:09.42–30:11.15 into the race and I didn't attach myself

30:11.16–30:13.07 and the race is over

30:13.08–30:14.81 um or it can be you know with a Lap to

30:14.82–30:16.79 go and if you don't if you don't attach

30:16.80–30:19.01 to that move then

30:19.02–30:21.41 um the race is yeah the race is done in

30:21.42–30:24.65 that point so yeah I think it's it

30:24.66–30:26.93 really is not an overnight thing it's

30:26.94–30:29.81 not something that I think I just you

30:29.82–30:31.97 know figured out one day I think it just

30:31.98–30:33.77 came with a lot of like trial and error

30:33.78–30:37.49 and and I think the more the more you

30:37.50–30:39.47 raise and the more situations you're in

30:39.48–30:42.47 where you know it goes out hard or it

30:42.48–30:44.57 ends in like a fast kick and and

30:44.58–30:46.43 wherever that move is made and just

30:46.44–30:48.83 trying to just blindly match that move

30:48.84–30:51.17 and and blindly just go with the pace

30:51.18–30:53.03 and not even think for a second that

30:53.04–30:55.97 you're not going to I think is when it

30:55.98–30:58.37 starts the it starts to be a little bit

30:58.38–31:00.83 less of a challenge I don't not not to

31:00.84–31:03.17 say that it works every time but I think

31:03.18–31:05.03 you know when you get into a scenario

31:05.04–31:06.59 where you are fit and you are ready to

31:06.60–31:08.63 run then you know when that move is made

31:08.64–31:10.55 you have no question about it and you go

31:10.56–31:13.37 and then you know it does pay off so

31:13.38–31:15.11 um yeah sometimes you just have to

31:15.12–31:17.09 really you know put yourself out there

31:17.10–31:18.11 and

31:18.12–31:20.45 um really just try to commit to a move

31:20.46–31:22.43 even if you think it's too soon or you

31:22.44–31:24.29 think it's too fast

31:24.30–31:26.63 um because yeah I think you just never

31:26.64–31:28.85 know what can happen honestly yeah I I

31:28.86–31:31.49 love this so I I want to take what you

31:31.50–31:32.69 just said now and go back to something

31:32.70–31:34.37 you know where in practice your coach

31:34.38–31:35.99 might be saying hey you know we have

31:36.00–31:37.37 another athlete who's going to make a

31:37.38–31:38.63 move and we're not going to tell you

31:38.64–31:40.61 where I love it when coaches do this by

31:40.62–31:42.17 the way I know I'm not your coach but I

31:42.18–31:44.09 love these workouts where where you know

31:44.10–31:45.29 you've got two athletes who are pretty

31:45.30–31:47.39 similar and and they don't know what the

31:47.40–31:48.95 other one's doing

31:48.96–31:51.71 um let's say you know I mean you you

31:51.72–31:55.07 have a a a very good teammate in Jessica

31:55.08–31:58.43 Hall who you know you could you know she

31:58.44–32:00.41 could take off in in the workout you

32:00.42–32:01.97 might not be able to match that let's

32:01.98–32:03.35 say you just have a bad day at practice

32:03.36–32:05.69 and then the goal for the day was to

32:05.70–32:07.61 match a teammates moves but you weren't

32:07.62–32:09.59 able to do it how do you process

32:09.60–32:11.99 disappointment from a bad workout

32:12.00–32:14.03 because one of the things that you and I

32:14.04–32:15.11 know that I think some high school

32:15.12–32:17.09 athletes don't know especially the good

32:17.10–32:18.71 ones is that you're going to have bad

32:18.72–32:20.03 workouts like you're just going to blow

32:20.04–32:21.83 up someday yeah for sure definitely have

32:21.84–32:23.87 my like fair share of workouts like that

32:23.88–32:27.17 so I think you know it's very human of

32:27.18–32:28.85 us to feel very disappointed and

32:28.86–32:30.59 defeated in the moment and I think it's

32:30.60–32:32.57 okay to allow yourself to have you know

32:32.58–32:35.57 five or ten minutes of like thing that

32:35.58–32:37.43 really that that stunk that I couldn't

32:37.44–32:39.11 you know go faster today or I couldn't

32:39.12–32:41.51 hang on or whatever you know emotion

32:41.52–32:42.89 that you're feeling

32:42.90–32:44.99 um but then I think it's also good to

32:45.00–32:47.03 then just put it away and just know that

32:47.04–32:49.55 there's going to be plenty of more races

32:49.56–32:51.17 there's gonna be plenty more workouts

32:51.18–32:54.41 left and you know I think sometimes

32:54.42–32:56.45 um a lot of us and I I'm definitely like

32:56.46–32:59.33 fall victim to this too like we'll let

32:59.34–33:02.15 one bad workout Define where my fitness

33:02.16–33:04.85 is at where my confidence is at or where

33:04.86–33:07.25 my even ability is at sometimes and and

33:07.26–33:10.07 I think it's so easy to forget about the

33:10.08–33:11.93 you know hundreds of good workouts that

33:11.94–33:13.25 you've had maybe leading up to this

33:13.26–33:15.11 point or just even you know throughout

33:15.12–33:18.17 your own career so I think it's really

33:18.18–33:21.35 good to be able to just not rock the

33:21.36–33:23.63 boat of emotions and you know really

33:23.64–33:26.93 just try to not get too high but also

33:26.94–33:28.73 not get you know too low with things and

33:28.74–33:30.73 and say okay I had a bad workout

33:30.74–33:33.29 obviously I'm human like I'm going to

33:33.30–33:35.45 have bad workouts but

33:35.46–33:36.95 um I can forget about that and I can

33:36.96–33:38.45 move on and I can look forward to how I

33:38.46–33:40.13 can be better at the next workout or

33:40.14–33:42.41 race gosh I love this I'm thinking wow

33:42.42–33:44.15 what if Sinclair you know professional

33:44.16–33:46.13 Runner Sinclair could like you know have

33:46.14–33:47.81 this video to tell High School Sinclair

33:47.82–33:50.03 that hey you're going to have workouts

33:50.04–33:51.95 and it doesn't it doesn't Define you

33:51.96–33:53.87 know you haven't lost your talent I love

33:53.88–33:55.37 that you said that because sometimes as

33:55.38–33:56.57 an athlete you feel that way you're like

33:56.58–33:58.79 oh my God I have I have a talent all of

33:58.80–34:00.23 a sudden yeah I'm saying all these

34:00.24–34:01.79 things but I'm also like telling I'm

34:01.80–34:03.29 reminding myself of these things that

34:03.30–34:06.17 I'm I fall victim to this still now so

34:06.18–34:08.45 yeah they're good reminders to remember

34:08.46–34:10.61 like you're still a great athlete it

34:10.62–34:12.89 doesn't matter that this one Grant one

34:12.90–34:14.33 one work on the grand scheme of things

34:14.34–34:15.59 is not going to make or break your

34:15.60–34:26.63 season so so we

34:26.64–34:29.51 okay I'm I'm biased about Sinclair

34:29.52–34:32.03 Johnson Sinclair Johnson was a fantastic

34:32.04–34:33.35 camp counselor at the Boulder Running

34:33.36–34:35.63 camps and her team's won Camp Olympics a

34:35.64–34:37.55 couple years so I've been able to

34:37.56–34:39.47 interact with her before she was an NCAA

34:39.48–34:41.03 champion no she's a great human being

34:41.04–34:43.13 but how awesome is that right that

34:43.14–34:45.23 somebody's saying hey I'm gonna have bad

34:45.24–34:47.33 workouts and I should be kind to myself

34:47.34–34:50.03 and you know she's somebody actually who

34:50.04–34:51.89 in in some of the things that we were

34:51.90–34:53.51 doing in the interview she is so

34:53.52–34:55.25 mentally tough that if we talk about

34:55.26–34:58.31 mental toughness in some ways she's she

34:58.32–35:00.77 is so good at that that I think it's

35:00.78–35:03.59 hard for her to see uh how you might

35:03.60–35:05.15 have nerves going into big Championship

35:05.16–35:06.83 races so that's part of the mental

35:06.84–35:08.27 skills course to hear talk about that

35:08.28–35:10.43 but I just thought that one was was so

35:10.44–35:11.93 great where she's

35:11.94–35:13.25 um you know not only is she talking

35:13.26–35:15.65 about covering moves but but also the

35:15.66–35:16.91 fact that hey you're you're just gonna

35:16.92–35:19.25 have bad workouts and coaches you really

35:19.26–35:21.23 need to explain this to your Juniors and

35:21.24–35:22.79 your seniors your Juniors and your

35:22.80–35:25.07 seniors they have much more lofty goals

35:25.08–35:27.53 it's harder for them to PR it's always

35:27.54–35:29.63 harder for that senior to run big PR's

35:29.64–35:31.37 than that freshman because they've been

35:31.38–35:33.29 training for for a number of years right

35:33.30–35:36.11 so uh that's that's really important

35:36.12–35:38.03 well one of the things we want to talk

35:38.04–35:39.65 about now is this

35:39.66–35:41.87 you've got to be able to we're going to

35:41.88–35:43.49 talk about we'll have to have some

35:43.50–35:45.59 bullet points now what do we need to do

35:45.60–35:47.69 to run great 1600s what are the things

35:47.70–35:49.37 we need to do to run to our fitness

35:49.38–35:50.81 level and I think we've firmly

35:50.82–35:52.61 established this that you've got to be

35:52.62–35:55.91 able to cover moves okay and now let's

35:55.92–35:58.01 hear from Kelly Christensen again

35:58.02–36:00.35 and uh we're gonna hear a little bit

36:00.36–36:01.67 about

36:01.68–36:02.39 um

36:02.40–36:05.03 um what would you say to a freshman

36:05.04–36:07.25 we're going to hear about one of the

36:07.26–36:09.89 realities of our sport which is that the

36:09.90–36:12.17 1600 is uncomfortable so let's let Kelly

36:12.18–36:13.85 take it away

36:13.86–36:15.95 and who had a good experience in Cross

36:15.96–36:16.73 Country

36:16.74–36:18.77 and now they're going to race the 1600

36:18.78–36:20.69 they've maybe done a workout or two they

36:20.70–36:23.45 know it feels a lot faster what advice

36:23.46–36:26.27 would you have have for them you know to

36:26.28–36:28.73 to basically being uncomfortable in a

36:28.74–36:30.59 different way that that then cross

36:30.60–36:32.39 country is uncomfortable

36:32.40–36:34.25 yeah

36:34.26–36:35.99 um man

36:36.00–36:38.93 just know that your your value as a

36:38.94–36:40.37 human is never going to be tied to a

36:40.38–36:43.13 result and in the mile it's it's all

36:43.14–36:46.19 about burning legs bursting lungs

36:46.20–36:48.77 exploding heads

36:48.78–36:51.29 um so just just go for it I think you

36:51.30–36:54.35 gotta you know your natural strengths

36:54.36–36:56.51 um and and I think if you're more of a

36:56.52–36:58.37 cross-country Runner you have to get out

36:58.38–37:00.41 of your comfort zone and really just

37:00.42–37:02.69 like get to the front of of your heat

37:02.70–37:04.61 like if you're if you're at a big meat

37:04.62–37:06.41 and there's 12 Heats and you're you're

37:06.42–37:08.21 in heat ten like you're in the heat you

37:08.22–37:10.55 belong in so go compete in that heat

37:10.56–37:13.13 have fun and and set a goal for yourself

37:13.14–37:15.23 just to see like maybe you want to break

37:15.24–37:17.81 five as a freshman boy in the mile like

37:17.82–37:19.85 let's see if you can get through 800 at

37:19.86–37:21.47 228.

37:21.48–37:23.45 um and then whatever happens happens but

37:23.46–37:24.89 you got the whole season to get there

37:24.90–37:27.29 and just like you never know too like

37:27.30–37:29.27 you really just gotta trust who you are

37:29.28–37:30.95 as an athlete but don't be afraid to

37:30.96–37:33.53 take risks it's okay to fail

37:33.54–37:36.47 um we all do and the best runners in the

37:36.48–37:38.21 world that's I mean they were exactly

37:38.22–37:39.83 where you're at at one point and they

37:39.84–37:42.17 failed miserably on repeat and that's

37:42.18–37:43.13 okay

37:43.14–37:46.43 well Kelly you don't know this um but I

37:46.44–37:48.05 I talked to Coach O'Malley just a

37:48.06–37:49.67 handful of days ago and he said that's a

37:49.68–37:51.71 big part of their culture failing so

37:51.72–37:53.63 that's so interesting to to hear you say

37:53.64–37:56.09 it as well do you you're at a school

37:56.10–37:57.17 um that has an international

37:57.18–37:59.57 Baccalaureate program kids are really

37:59.58–38:01.43 smart kids are really working hard

38:01.44–38:03.77 academically how hard do you find that

38:03.78–38:06.95 is to say hey when you walk to the track

38:06.96–38:09.55 and we put our spikes on failure is okay

38:09.56–38:12.89 when in the rest of the hours that isn't

38:12.90–38:15.05 something that they're used to hearing

38:15.06–38:18.89 yeah I I think yeah they

38:18.90–38:21.53 that we say it early but yeah if you

38:21.54–38:23.81 missed that if say say if an athlete

38:23.82–38:26.27 just missed hearing that speech or that

38:26.28–38:28.73 conversation early on it is like they

38:28.74–38:31.31 they kind of feel it's uncomfortable to

38:31.32–38:32.21 them

38:32.22–38:34.25 um but they also feel relieved like it's

38:34.26–38:36.59 like okay this is just like One race and

38:36.60–38:38.63 many to come

38:38.64–38:40.31 um and they understand that we're

38:40.32–38:43.25 encouraging failure and and your coach

38:43.26–38:45.29 will celebrate failures with you like

38:45.30–38:49.01 there's like I've had athletes that that

38:49.02–38:51.05 have gotten dead last in a heat but they

38:51.06–38:53.09 went through their split like or they

38:53.10–38:55.13 LED for the first 600 because it's

38:55.14–38:56.99 really something they wanted to do and

38:57.00–38:59.33 it didn't matter after that because one

38:59.34–39:02.09 small goal everything failures deserve

39:02.10–39:04.67 to be celebrated so yeah it was hard for

39:04.68–39:06.59 our IB students to really grasp that

39:06.60–39:17.05 that concept yeah absolutely

39:17.06–39:19.49 all right folks I hope you're enjoying

39:19.50–39:21.95 this I love hearing from Kelly hey the

39:21.96–39:24.47 1600 is going to hurt and you've got to

39:24.48–39:26.81 be mentally prepared this is our second

39:26.82–39:29.27 point for race pace and workouts right

39:29.28–39:30.83 if if you're going to be a young woman

39:30.84–39:33.17 who's going to run 504 and you're going

39:33.18–39:35.93 to run 76's that's going to be 38 that's

39:35.94–39:38.51 going to be 19 per 100. you've got to

39:38.52–39:40.01 know that you've got to run that pace

39:40.02–39:42.17 over and over and over uh this is a

39:42.18–39:44.09 tangent for a second but I I really like

39:44.10–39:46.37 longer repetitions for 1600 meter

39:46.38–39:49.67 Runners talking 600 700s 800s and think

39:49.68–39:51.71 about that workout like like think if if

39:51.72–39:54.11 you're an athlete who's maybe going to

39:54.12–39:56.75 be assigned you know an 800 or a

39:56.76–39:58.73 thousand meter time trial at race Pace

39:58.74–40:01.79 you've got to go into practice knowing

40:01.80–40:02.99 that you're going to be really

40:03.00–40:04.97 uncomfortable so he you know he was just

40:04.98–40:07.37 talking about it um for for the actual

40:07.38–40:09.11 race which you obviously have to be able

40:09.12–40:11.75 to do but I want to also add a layer on

40:11.76–40:13.85 there that you that athletes if you're

40:13.86–40:15.29 listening to this and coaches you need

40:15.30–40:16.73 to be able to tell your athletes when we

40:16.74–40:19.13 we show up to practice we are ready to

40:19.14–40:21.35 go okay and then that whole point about

40:21.36–40:24.77 failure is fantastic right I think if

40:24.78–40:26.87 you take the average distance runner in

40:26.88–40:28.55 America they're a good student you take

40:28.56–40:30.17 some of the best distance Runners and

40:30.18–40:32.45 they're exceptional students and we have

40:32.46–40:34.73 to understand that fail failure is going

40:34.74–40:36.71 to be part of workouts and part of races

40:36.72–40:39.83 and we have to basically promote a

40:39.84–40:42.77 culture I shouldn't say we you as

40:42.78–40:45.71 coaches have to promote a culture where

40:45.72–40:48.83 failure is an acceptable part of of uh

40:48.84–40:50.33 racing I'm gonna tell you one quick

40:50.34–40:51.29 story

40:51.30–40:53.99 I was stuck at 4 40 in high school both

40:54.00–40:55.67 my junior year and about the first half

40:55.68–40:58.25 of my senior year and if I'm a 440

40:58.26–40:59.75 Runner I'm not going to get to run in

40:59.76–41:02.87 college and it's a snowy day it's at

41:02.88–41:05.57 this this meet at um it's just I don't

41:05.58–41:08.21 know it's probably in in mid-april and

41:08.22–41:10.19 it's snowing and we get when we get snow

41:10.20–41:12.35 here this time of year it's these big

41:12.36–41:13.91 you know it's like big flakes and it's

41:13.92–41:15.71 very wet and my coach tells me he's like

41:15.72–41:18.35 you're gonna go out at 4 24 Pace today

41:18.36–41:20.45 you're gonna go out 66 and I'm thinking

41:20.46–41:22.37 this and this is a very mild-mannered

41:22.38–41:24.47 coach okay this is the first time you

41:24.48–41:26.33 had ever said you are going to do this

41:26.34–41:30.71 okay he actually uh he said 67s okay so

41:30.72–41:33.05 he's telling me I got to go out at 4 28

41:33.06–41:35.15 Pace that's a 12 second PR I don't know

41:35.16–41:37.97 if I can do that fast forward I run 429

41:37.98–41:40.67 that day by putting myself in a position

41:40.68–41:44.81 to run a big PR on a snowy day and I

41:44.82–41:46.73 didn't win the race but I was in I would

41:46.74–41:48.59 I was lucky I had some really good

41:48.60–41:50.21 athletes in my conference so even at

41:50.22–41:51.53 this little meet it was a competitive

41:51.54–41:54.35 meet and that was my big breakthrough as

41:54.36–41:55.79 an athlete you know and I went from

41:55.80–41:57.83 being somebody who was you know a decent

41:57.84–41:59.45 runner in his area to being one of the

41:59.46–42:00.83 better runners in the state and I know

42:00.84–42:02.45 that sounds slow

42:02.46–42:04.79 um here in 2023 but back in the mid 90s

42:04.80–42:06.83 that was decent so I just think it's

42:06.84–42:08.93 it's really important to embrace what

42:08.94–42:12.41 these coaches are saying uh about taking

42:12.42–42:15.47 risks and uh possible failure now

42:15.48–42:17.51 athletes you need to be on the same page

42:17.52–42:19.55 with your coach about what the race plan

42:19.56–42:22.37 is obviously okay we're going to hear it

42:22.38–42:25.19 from from Kelly uh one more time and

42:25.20–42:26.81 then we're gonna move on to some

42:26.82–42:29.27 questions so let's hop in one of the

42:29.28–42:31.61 things you you

42:31.62–42:33.71 a moment ago was that the 1600 can

42:33.72–42:35.99 unfold in a lot of different ways it can

42:36.00–42:38.33 be we're just going to grind out PR Pace

42:38.34–42:40.91 it can be man people really put on the

42:40.92–42:44.09 brakes you know on 150 meters in because

42:44.10–42:46.73 nobody wants to uh Take the Lead how how

42:46.74–42:49.79 do you you know how do you get athletes

42:49.80–42:52.13 ready either mentally for the fact that

42:52.14–42:54.29 the 1600 can can go a lot of different

42:54.30–42:57.35 ways and then are there any things that

42:57.36–43:00.53 you either do in practice or ask them to

43:00.54–43:02.51 think about and practice so so they're

43:02.52–43:04.19 they're getting ready in practice for

43:04.20–43:06.23 you know how the the race will actually

43:06.24–43:07.31 be

43:07.32–43:08.75 yeah

43:08.76–43:11.51 um I love I love going over splits

43:11.52–43:12.23 um

43:12.24–43:14.99 um and not necessarily

43:15.00–43:17.39 like splits that we always want to hit I

43:17.40–43:19.19 think different different races have

43:19.20–43:20.69 different splits that you want to go

43:20.70–43:23.09 through uh with your athletes and as an

43:23.10–43:24.83 athlete you also gotta come in this was

43:24.84–43:27.11 always hard with say like a Zane or a

43:27.12–43:30.05 Cruz or a tailor or any top athlete like

43:30.06–43:32.03 if you're listening to this and and

43:32.04–43:34.55 it this is you I guarantee it you are

43:34.56–43:38.21 you are married and all in on your one

43:38.22–43:39.89 plan these are the splits this is what

43:39.90–43:42.53 we'll be doing at practice and there's

43:42.54–43:44.45 no excuses and that's what makes you

43:44.46–43:47.63 great however you gotta you gotta get to

43:47.64–43:50.03 the meat right you gotta you gotta feel

43:50.04–43:51.83 what the weather's like sometimes on the

43:51.84–43:52.91 warm-up

43:52.92–43:55.55 um like is it colder than it should have

43:55.56–43:58.37 been or you thought is it hotter is it

43:58.38–43:59.75 windy

43:59.76–44:01.79 um what's the mood like right did you

44:01.80–44:04.13 take a test the day before

44:04.14–44:07.73 um like all these things play into uh

44:07.74–44:10.61 how your race May unfold so don't don't

44:10.62–44:12.47 go in and I think this is something

44:12.48–44:14.45 you've probably talked about or at least

44:14.46–44:16.55 I know you will Jay is that's that loose

44:16.56–44:19.07 race plan mindset

44:19.08–44:21.59 um because even a four lap race can be

44:21.60–44:23.15 very unpredictable and go a lot of

44:23.16–44:24.65 different ways

44:24.66–44:26.63 um so yeah have a loose race plan right

44:26.64–44:28.37 in the mile hopefully you show up

44:28.38–44:31.19 there's no wind the sun's out uh you got

44:31.20–44:34.19 someone to push you as an athlete but

44:34.20–44:35.87 also just be okay with like you know

44:35.88–44:38.09 what it might not happen today and this

44:38.10–44:40.85 like I'm gonna have other chances

44:40.86–44:42.71 um so that that's kind of going into the

44:42.72–44:45.41 race be very flexible at the same time

44:45.42–44:47.57 though getting ready for that race I

44:47.58–44:49.19 mean you you're doing this stuff in

44:49.20–44:51.65 practice and I would say we even do

44:51.66–44:53.69 starting in summer

44:53.70–44:56.09 um you know we we again take advantage

44:56.10–44:59.27 of who we have in our area and Edna

44:59.28–45:01.19 kiplingats

45:01.20–45:04.01 um partner her coach Gilbert uh he'll

45:04.02–45:05.99 come and do diagonals with us so like

45:06.00–45:09.23 we'll get into diagonals week two uh of

45:09.24–45:11.63 Summer where it's just that Rhythm and

45:11.64–45:14.33 that flow and teaching your body just to

45:14.34–45:16.19 handle a pace it's nothing too crazy but

45:16.20–45:18.77 it it's like start at 3K work down to

45:18.78–45:20.03 mile

45:20.04–45:22.49 um so your body knows that pace so just

45:22.50–45:25.01 don't get too excited and and hopefully

45:25.02–45:28.61 you've had this year-round touching the

45:28.62–45:30.83 Rhythm and the feel of the pace of a

45:30.84–45:33.17 mile so that you can actually dial in

45:33.18–45:35.21 and not get too excited the first 600

45:35.22–45:38.51 meters uh of a race and then also just

45:38.52–45:40.91 trusting that in practice like I know

45:40.92–45:42.77 your coaches and as an athlete I know

45:42.78–45:44.45 you like you look forward to those hard

45:44.46–45:45.95 workouts

45:45.96–45:47.39 um where you're hitting mile Pace with

45:47.40–45:49.43 short rest or you're hitting just a few

45:49.44–45:51.29 mile Paces that are a little longer with

45:51.30–45:52.81 longer rest

45:52.82–45:56.39 you work on that sensation so much so I

45:56.40–45:59.27 just think you just gotta trust your

45:59.28–46:01.31 your body as an athlete that you know

46:01.32–46:04.19 the feeling of a race uh and you gotta

46:04.20–46:06.71 know like when you gotta take over and

46:06.72–46:08.75 set the tone and when you're you just

46:08.76–46:11.15 need to be locked in uh for that third

46:11.16–46:13.07 lap because we all check out on that

46:13.08–46:14.69 third lap

46:14.70–46:16.61 um and those are things in workouts like

46:16.62–46:18.23 you got to tell yourself even in Cross

46:18.24–46:21.71 Country uh the third lap problem exists

46:21.72–46:23.81 in workouts like year round that third

46:23.82–46:25.67 lap problem exists in workouts so

46:25.68–46:27.71 instead of waiting for the last one or

46:27.72–46:29.81 two reps like you gotta tell yourself

46:29.82–46:33.41 like that third lap third lap mindset

46:33.42–46:35.87 like with four reps to go like I'm not

46:35.88–46:37.55 dropping I'm hanging on you can practice

46:37.56–46:40.67 the third lap mindset year round

46:40.68–46:42.47 um and that's just something

46:42.48–46:46.07 you gotta do so uh yeah hopefully that

46:46.08–46:49.01 kinda is helpful and answers a little

46:49.02–46:52.13 bit of what you're looking for yeah it

46:52.14–46:56.09 it's fantastic

46:56.10–46:58.37 I know and use or is that something you

46:58.38–47:01.61 you use yeah it's both

47:01.62–47:03.71 um and especially when when kids are

47:03.72–47:05.75 struggling in a workout I'll just say

47:05.76–47:08.39 hey third lap and they'll grin and

47:08.40–47:09.95 they'll they'll suck it up and they'll

47:09.96–47:12.29 be like okay Coach just basically called

47:12.30–47:14.95 me out and amazing

47:14.96–47:17.03 for sure

47:17.04–47:18.59 um and they know if they got multiple

47:18.60–47:21.05 reps left but that on that on that rep

47:21.06–47:23.75 they know they need to step up so and

47:23.76–47:24.71 that's something you can tell yourself

47:24.72–47:26.57 as an athlete all the time like when

47:26.58–47:28.19 it's not going well it's like okay third

47:28.20–47:31.73 lap like I gotta commit to this rep

47:31.74–47:34.73 yeah awesome what what are some of the

47:34.74–47:37.25 changes you see and this you know I mean

47:37.26–47:38.63 we're talking about the 1600 but this

47:38.64–47:40.37 could apply to any of your athletes at

47:40.38–47:42.65 any of your distances and track what are

47:42.66–47:44.21 the things you you want to see a

47:44.22–47:46.31 freshman through a senior get better at

47:46.32–47:49.07 in terms of tactics or in terms of you

47:49.08–47:50.57 know things you wouldn't expect a

47:50.58–47:52.25 freshman to be able to do on the track

47:52.26–47:54.47 in a race but you definitely expect your

47:54.48–47:56.93 Juniors and seniors to be able to do

47:56.94–47:59.45 so I one one thing I'm thinking of is

47:59.46–48:01.55 like you know that third lap one would

48:01.56–48:03.41 be a good example right that that we

48:03.42–48:05.81 don't let the the pace settle you know

48:05.82–48:08.33 on the third lap when we're a senior and

48:08.34–48:10.79 we've been doing this for three years

48:10.80–48:12.95 so you get so we just go back to what we

48:12.96–48:14.33 told you as like a fret like when we

48:14.34–48:16.55 were talking about freshmen like be be

48:16.56–48:19.37 explorers it's okay to fail

48:19.38–48:22.43 um race to your strengths right like

48:22.44–48:24.59 um be patient in your freshman and

48:24.60–48:27.35 sophomore years uh hopefully you've been

48:27.36–48:29.27 empowered enough and you know your body

48:29.28–48:31.55 and you've experienced enough failure

48:31.56–48:34.19 that you can apply that failure as a

48:34.20–48:36.05 Junior and senior right

48:36.06–48:37.73 um you've trained your mind in workouts

48:37.74–48:40.55 for for years right

48:40.56–48:41.39 um

48:41.40–48:44.57 hopefully your coach or parents and

48:44.58–48:46.37 everyone else has resisted the urge to

48:46.38–48:48.71 tell you what to do all the time uh

48:48.72–48:50.45 where now like you can apply that and

48:50.46–48:52.19 you're asking for it right

48:52.20–48:54.71 um so you're no longer getting put in

48:54.72–48:58.43 these low pressure Heats

48:58.44–49:00.11 um and you've kind of graduated into

49:00.12–49:03.29 this uh you know the faster sections of

49:03.30–49:05.09 track meets

49:05.10–49:07.73 um now you must apply everything you

49:07.74–49:10.31 learn through failures

49:10.32–49:12.05 um and this is where if you're still

49:12.06–49:14.03 making the same mistakes this is why

49:14.04–49:15.77 it's so important as a freshman and a

49:15.78–49:18.17 sophomore to explore and and fail and

49:18.18–49:21.23 fail and fail so they can learn like who

49:21.24–49:22.67 you are as a

49:22.68–49:24.71 run your Runner and and where your

49:24.72–49:27.05 strengths are but um if you're gonna

49:27.06–49:30.11 keep repeating those those mistakes here

49:30.12–49:33.29 it's I think the diff definition of um

49:33.30–49:36.35 uh psychotic right to be psychotic so

49:36.36–49:37.49 you're gonna have to stop being

49:37.50–49:40.31 psychotic at some point and and listen

49:40.32–49:42.53 to a different race strategy if if

49:42.54–49:43.97 you're always someone that has to lead

49:43.98–49:45.77 the first 600 meters and you're always

49:45.78–49:48.53 getting past the last 600 meters uh we

49:48.54–49:50.03 have to reset

49:50.04–49:51.05 um and then you're gonna have to be

49:51.06–49:52.61 coachable

49:52.62–49:54.83 um or you can just learn that because

49:54.84–49:56.87 you've failed so many times to apply it

49:56.88–49:59.51 in the future uh to your racing as a

49:59.52–50:01.25 Junior and senior but you know where you

50:01.26–50:03.35 should be in races right like you don't

50:03.36–50:06.11 you know how to where to tuck in yeah

50:06.12–50:08.93 you know that you know what it's like to

50:08.94–50:12.05 feel the the runners closing in on you

50:12.06–50:15.05 uh on Lane one and getting boxed in like

50:15.06–50:17.27 you sh you really

50:17.28–50:19.85 should have that sensation of this is

50:19.86–50:21.59 what it feels like to race especially

50:21.60–50:23.09 halfway through your season your junior

50:23.10–50:24.47 year

50:24.48–50:27.11 um but yeah like it's it's the little

50:27.12–50:28.85 things in terms of don't go out too hard

50:28.86–50:33.05 don't get boxed in set yourself up to to

50:33.06–50:36.05 to finish faster and you started in a

50:36.06–50:37.79 mile right

50:37.80–50:39.95 um you don't want to be making your

50:39.96–50:43.01 first lap the fastest lap and uh you got

50:43.02–50:45.59 to trust your training so

50:45.60–50:47.93 um and again like you know your body you

50:47.94–50:49.43 know whether if you're a fast twitch

50:49.44–50:51.65 slow twitch or if if you kick better

50:51.66–50:53.75 from 600 out or you need to stay locked

50:53.76–50:56.93 in until 250 or 300

50:56.94–50:59.69 um so and you also know your splits

50:59.70–51:02.27 right like at this point as an athlete

51:02.28–51:05.21 in your junior senior year if going out

51:05.22–51:09.35 in 61 as a guy or going out in 67 as a

51:09.36–51:11.93 girl or whatever Pace it is like

51:11.94–51:13.43 whatever the gold pace is if it doesn't

51:13.44–51:14.93 work and you're always running the last

51:14.94–51:17.09 600 meters way slower in the first 600

51:17.10–51:20.63 meters it's time to to learn and apply

51:20.64–51:23.03 uh and try something different

51:23.04–51:27.11 yeah yeah all right so if if we switch

51:27.12–51:29.63 gears um and and we'll wind this up this

51:29.64–51:31.67 has been fantastic Kelly

51:31.68–51:34.01 um why don't we talk about in end of the

51:34.02–51:36.83 year and let's talk about expectations

51:36.84–51:41.15 and and I I kind of feel like

51:41.16–51:43.97 all right I love so much of what uh

51:43.98–51:45.77 Kelly said there but I I think an

51:45.78–51:47.27 important one that you know I only

51:47.28–51:48.83 touched on for a moment is that we've

51:48.84–51:50.81 got to be going faster in races and what

51:50.82–51:53.03 I talk about in consistency is key you

51:53.04–51:54.71 know one of the things let's see there

51:54.72–51:57.41 it is like that we prepare for going

51:57.42–51:59.57 fast faster fastest think if you were in

51:59.58–52:01.91 the 1600 right now imagine you run one

52:01.92–52:03.77 lap you run two laps you're on the third

52:03.78–52:06.65 lap and then you're coming into the

52:06.66–52:08.57 straightaway right into the home stretch

52:08.58–52:10.37 what do you have left you have 500

52:10.38–52:13.01 meters let's use these three words fast

52:13.02–52:16.73 faster fastest can you go 200 fast so

52:16.74–52:17.69 speed up

52:17.70–52:20.33 now where does that get you to the 300

52:20.34–52:22.73 meter hurdle Mark right so with 300 to

52:22.74–52:25.31 go now you're going to go faster faster

52:25.32–52:27.11 down the back stretch and around the

52:27.12–52:29.33 second curve what's your fastest 100

52:29.34–52:31.55 you're gonna run a kick obviously right

52:31.56–52:33.83 in your in your last hundred can you go

52:33.84–52:36.71 with 500 meters fast faster fastest now

52:36.72–52:38.63 athletes I'm not saying you have to run

52:38.64–52:41.27 every 1600 meters like this and coaches

52:41.28–52:42.65 I'm not saying this is the only way to

52:42.66–52:46.07 run a 600 or excuse me a 1600. but if

52:46.08–52:48.41 you can do that in the last 500 meters

52:48.42–52:51.47 man it's it's a really good way it's it

52:51.48–52:54.17 it's a good place mentally to really

52:54.18–52:56.63 stay engaged too because

52:56.64–52:59.39 athletes when you get in better races

52:59.40–53:02.03 other people are going to be there right

53:02.04–53:04.85 in a in a faster race there's going to

53:04.86–53:07.31 be a lot of people with 500 to go and

53:07.32–53:09.05 you have to know that you're going to

53:09.06–53:11.33 have to make a move or cover a move at

53:11.34–53:13.37 that point so athletes what do you need

53:13.38–53:16.43 to be doing well you need to be revving

53:16.44–53:19.19 the engine most days okay and this is

53:19.20–53:20.75 the only training thing I'm sharing here

53:20.76–53:22.91 this is from consistencies Key make a

53:22.92–53:24.17 little bit bigger here

53:24.18–53:26.69 was one of the things in here is uh rev

53:26.70–53:28.49 the engine most days and all this means

53:28.50–53:31.01 is you've got to be doing strides it's

53:31.02–53:33.83 on you to do strides okay and so what

53:33.84–53:34.67 are we going to do we're going to

53:34.68–53:36.77 download the uh progression of strides

53:36.78–53:38.87 and I'm gonna put this in the chat right

53:38.88–53:41.81 now too this is a document uh coaches

53:41.82–53:44.03 you can use this as well one of the of

53:44.04–53:45.89 the mistakes I see athletes and coaches

53:45.90–53:48.65 make this time of year is that they're

53:48.66–53:51.23 they're they might be doing strides but

53:51.24–53:53.27 they don't have

53:53.28–53:55.91 there there's not an urgency to do it

53:55.92–53:58.79 right we've got to be moving and there's

53:58.80–54:00.29 a lot of this in the mental skills

54:00.30–54:02.09 course we we talk about the importance

54:02.10–54:04.49 of writing the 400. uh Sinclair talks

54:04.50–54:06.23 about it Kelly talks about it Kelly

54:06.24–54:09.23 talks about how you know he's even able

54:09.24–54:11.69 to get a second a third a fourth four by

54:11.70–54:14.33 four into small meet so we might have 16

54:14.34–54:16.55 different distance Runners running the

54:16.56–54:19.43 LA on the 4x4 and but my point is here

54:19.44–54:22.01 we are in in mid to late February we

54:22.02–54:23.69 should you know kids should be touching

54:23.70–54:26.87 on 100 meters at at least 800 meter Pace

54:26.88–54:29.03 now and that's not you know I'm not

54:29.04–54:30.47 talking about speed development I'm just

54:30.48–54:32.33 saying a progression of strides like

54:32.34–54:34.43 like the one you know that's on this QR

54:34.44–54:36.05 code or the one that's in the chat now

54:36.06–54:38.69 that's going to take you from 5K Rhythm

54:38.70–54:41.09 which what we you know some strides at

54:41.10–54:43.25 5K Rhythm when you're first starting and

54:43.26–54:45.53 the winner is fine but now we need to

54:45.54–54:48.05 move them faster and and I if you're

54:48.06–54:49.19 watching this and you're in a place

54:49.20–54:51.59 where it's icy and cold and it's unsafe

54:51.60–54:54.35 to do strides I totally get it the flip

54:54.36–54:56.33 side is a lot of you know that you're

54:56.34–54:57.77 gonna have weather that kind of Moves In

54:57.78–54:59.15 and Out and there's certain days where

54:59.16–55:01.19 you can get kids outside getting those

55:01.20–55:03.83 strides I I think that's uh I think

55:03.84–55:06.05 that's crucial hey thanks so much for

55:06.06–55:07.67 making it to the end of the this video I

55:07.68–55:09.59 got two more videos for you check out

55:09.60–55:11.15 the four key elements of every workout

55:11.16–55:13.55 we're talking about long runs easy runs

55:13.56–55:15.59 track workouts uh things like

55:15.60–55:17.27 progression runs they all have the same

55:17.28–55:19.19 four elements check out this video this

55:19.20–55:21.77 is corex what is corex it's a five

55:21.78–55:25.01 minute routine so it's 10 exercises 30

55:25.02–55:26.81 seconds per exercise that gives us five

55:26.82–55:28.61 minutes you can knock it out in five

55:28.62–55:30.71 minutes it's really challenging that

55:30.72–55:32.33 being said I've seen both high school

55:32.34–55:35.21 athletes as well as 50 and 60 year old

55:35.22–55:37.55 marathoners go through it twice so you

55:37.56–55:39.83 can get a 10 minute routine and you'll

55:39.84–55:42.29 memorize it in a couple weeks that's a

55:42.30–55:44.21 really powerful video I would love to

55:44.22–55:46.13 answer your question ask your question

55:46.14–55:48.59 below and I will interact with you here

55:48.60–55:50.39 on YouTube If you like this video

55:50.40–55:52.67 obviously hitting that like button is

55:52.68–55:54.53 great and if you subscribe that would be

55:54.54–55:56.33 awesome and then you can also click that

55:56.34–55:58.91 Bell icon to get notifications when the

55:58.92–56:00.77 next video comes out I look forward to

56:00.78–56:03.17 doing more videos and uh check out the

56:03.18–56:06.74 next video that comes up after this one