Blog Posts from Coaching, Running and Wining
Long and Recovery Runs
Long and Recovery Runs are two key elements of any training program. They are crucial regardless of the race distance goal. They are both done at conversational paces. As a result, a runner should be able to converse the whole time of the run. In other words, these...
How Does a High School Runner Decide Which College to Go To
How Does a High School Runner Decide Which College to go to? -Some advice Over thirty plus years as a high school cross country, and track and field coach, I was privileged that many athletes and parents sought advice about college recruitment. Deciding which college...
Coach Sayles interviewed about book
INTERVIEW WITH COACH SAYLES ABOUT HIS BOOK COACH RUN WIN Jeffrey Parenti of Mile Split, a national high school cross country and track and field website, interviewed Coach Sayles about his new book, Coach, Run, Win. Jeffrey clearly loved the book and asked lots...
A Star Distance Runners Track Workouts
Haley Herberg 2018 track workouts Do you want to know what a super star distance runner does for track workouts? Take a look at EVERY workout State Cross Country Champion Haley Herberg did during her senior season. These workouts took her to another State Meet...
STAY COOL, BE COOL, RUN FAST
Bronte Shirts The Problem of Heat “Bronte Shirts” is a tool used to help keep a runner cool in extreme heat. I developed this tool in conjunction with a star athlete and her mom I was inspired by marathoners Meb Keflezighi and Deena Kastor. Meb and Deena used this...
Tying your shoes and breathing
Tying your shoes and breathing Why tie your shoes right? Have you ever watched professional basketball players doing layup drills and wondered, “why do they need to practice that”? Or have you marveled at professional baseball players practicing their swing hitting...
WEIGHT WORKOUT FOR RUNNERS
Machine Flat bench light weight 10 reps (will increase to 12-15 reps great idea more reps light weight lean muscle good cardio)
Machine Lat pull light weight 10 reps (will increase to 12-15 reps great idea more reps light weight lean muscle good cardio)
Etc.
Pre-Summer Workouts for runners
Pre-Summer Workouts Chart
Pre and Post Workout Routines
Pre and Post Routines Chart
PACE, DISTANCE AND TIME CHART
PACE, DISTANCE AND TIME CHART
Cross Country Training System
OVERALL PHILOSOPHY- each individual athlete is provided with the appropriate paces, distances, numbers of repeats or intervals based on their own stage of development that data collection indicates at any one moment of time, usually adjusted weekly. The basic unit of comparison is time of work effort in a workout
HYDRATION and NUTRITION for Runners
Fuel and Fluid for your Engine
HYDRATION and NUTRITION for Runners
Fuel and Fluid for your Engine
BUILDING CONFIDENCE FOR RACES
The most important thing in the mental race is confidence. Confidence comes from positivity: positive self-image and positive thoughts about workouts, teammates, coaches, family, and friends. Everyone has doubts and negative thoughts.
RACE PLAN FOR BEGINNER LEVEL 5K
RACE PLAN FOR BEGINNER LEVEL 5K CHART
A WINNING MINDSET
I tell the story of how I and my runners developed a winning mindset. It is actually quite simple in theory.
