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by Jay Johnson

John O’Malley Interview – November 2018

This interview with John O’Malley was a lot of fun, and covered a variety of topics. It’s well worth your time.

John is the only person to have coached two Footlocker Champions (Lukas Verzbicus and Dylan Jacobs). He’s also had tremendous success coaching 800m runners: 26 boys have run under 1:58 and 9 under 1:54 under his guidance.

Two other resources on Coach O’Malley. This article from the summer of 2018, by Tony Holler, gives some great insights into his training.

Coach O’Malley also presented twice at the 2018 Boulder Running Clinics and you can watch five excerpts from his presentations here.

https://highschoolrunningcoach.com/wp-content/uploads/2018/11/001JohnOMalleyHSRC111418.mp3

Click here to download – (62 min and 61 mb)

Filed Under: Interviews, Podcasts Tagged With: John O'Malley, Sandburg cross country, Sanddburg Track

by Jay Johnson

John O’Malley on Culture and Planning

What follows are two excerpts from John’s full interview, available to Season 2 members, of HSRC. You can listen here or on the Run Faster Podcast. The transcription of the interview is below.

 

https://highschoolrunningcoach.com/wp-content/uploads/2017/12/JohnOMalleyedited.mp3

 

Jay Johnson: Can you give me two or three things you do in your program that you think you would see in all successful cross country and track programs. Could be from a coaching standpoint, or from a team standpoint, like “here’s what our team is doing or what I personally do as a coach.” It could be something like – the importance of consistency in training. We’ve had other coaches say hey you really need to get kids you know out for our sport that that if you’ve got 20 kids on your team versus 80 kids and your team you’re going to have a much better shot of being successful if you’ve got 80.

John O’Malley: Yeah. It’s really cool hearing those answers and the question didn’t even occur to me until ask if it’s just a coaching question or team questions and I have I’ve asked it in that way.  So that’s really clear that you segmented it that way. 

I think some things that we do that is simply learning from other programs and getting exposure to other great programs. I think first of all every great program has a plan.  The plan can work differently but there’s plans in place and there’s organization well before you your first moment of action, your first practice and I think great coaches do that. I think great programs have had that kind of a plan that doesn’t mean necessarily if they stick to it 100 percent and I think that would be counterproductive if it did.

But there is a plan in place and there is a plan in place for racing and training and mental/psychological training and things like that and cultural things with your program and how you’re going to develop the program. So I think there’s there’s a lot of planning involved in any great program. The best coaches I’ve seen are the ones who are constantly learning and have constant dialogue whether it’s with their own staff, if they have a staff, or other coaches around them and are just perpetually learning and really work hard.

You know I think sometimes people forget that to build a program, to build great runners and to be a great coach you really have to work hard. It’s not like you get to a certain level and then that’s just going to perpetuate itself. You’ve got to work hard all the time. I think that the best programs have a balance of of having accountability and being tough and rigorous and challenging and also have the human factor. You know the fact that they’re teenagers and they’re developing and growing and they often come to us as freshmen will know no background in running or very little background or running or something like that. And we balance that with you know those things and what it means to be a part of a team and what it means to grow from freshman year to senior year and as a person. And those those elements are clearly a part of a great program. [Read more…]

Filed Under: Coaches, Free Content, Interviews, Podcasts Tagged With: culture, John O'Malley, planning, Sandburg

by Jay Johnson

Greg Weich Q&A – Audio and Notes

Greg Weich has accomplished a great deal in his coaching career, coaching five different Footlocker Finalists, including Katelyn Kaltenbach, who won in 2003.

Greg now coaches at Broomfield High School and his teams are consistently in the hunt for state cross country titles.

What follows is Q&A with Greg recorded a few years ago at the Boulder Running Camps. You can listen to the audio, or, at minimum, read the notes below.

Thanks Greg for your time, not only during this interview, but also for being part of Season 1 of HSRC.

NOTE: The following audio will be in a future episode of the Run Faster Podcast, which also features many HSRC coaches.

https://highschoolrunningcoach.com/wp-content/uploads/2017/11/GregWeich.mp3

Download – Greg_Weich

When Do You Individualize Programs for Athletes and How Do you Do It?

  • Greg gives an specific example of a CU runner demonstrating elite tendencies during his junior year in high school.
  • Greg discusses extending a foundation period of training to prep for a specific meet at a certain location.
  • Greg describes how the traits of motivation, personal goals,  and skill set for each athlete will dictate the specific customizing of workouts.

How Has Running with Athletes Helped Your Program?

  • He describes himself as an intuitive coach and how it is important to get athlete feedback as you run with them.
  • On a run with athletes you can use cues such as breathing, mental readiness, physical readiness as a coach to determine the execution of that day’s workout.
  • Running with athletes permits you to determine which athletes should work harder and which should ease up.
  • Athletes typically give the coach a little more respect or understanding if they know he/she can do the workout too.
  • Coaches running with athletes help build culture as motivation for the program

All of the Foot Locker Finalists Were Obviously Successful, What Were Their Strengths and Weaknesses and How did You Address Those?

  • It’s enjoyable to coach athletes that are students of the sport, most high achieving athletes are highly motivated and passionate about the sport.
  • Being highly motivated can be a gift and a curse during high school training for athletes (lack of rest).
  • Some common strengths of high achieving athletes are having a large aerobic engine and having a high capacity to train daily.
  • Some common weaknesses of high achieving athletes are not knowing when to back off, listen to your body, and rest.
  • Having an athletic background is an important and unique criteria for success in distance runners.
  • Transitioning from High School to College running can be a challenge for high achieving athletes that rarely lose in the High School setting.

[Read more…]

Filed Under: Free Training, Interviews, Podcasts, Q&A Tagged With: Adams State, Brent Vaughn, Broomfield, Footlocker Finalist, Footlocker Finals, Greg Weich, Greg Weich Interview, Joe Vigil, Katelyn Kaltenbach, Smokey Hill

by Jay Johnson

Eric Heintz Interview

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Filed Under: Interviews, Podcasts Tagged With: Eric Heintz, Marist High School

by Jay Johnson

Mick Grant – Interview

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Filed Under: Interviews, Podcasts Tagged With: Mick Grant, Youth Running

by Jay Johnson

Dr. Jeff Messer Interview Excerpts

This interview/podcast contains the highlights of Dr. Messer’s full interview.  He discusses Aerobic Power and various ways he tries to constantly improve the aerobic metabolism.  He also discusses why he uses minutes and not miles to structure his training plans.

This is a great interview in itself.  If you would like to listen to the full interview, become a member for $8.09 a month by clicking here.

You can also listen to this interview via iTunes (or Soundcloud).  If you use iTunes and you like the interview, please leave a review.  Thanks!

Filed Under: Coaches, Interviews, Podcasts Tagged With: Cross Country, Dr. Jeff Messer, High School Running Coach, Minutes VS. Miles

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