Andy Dalton – Carmel HS (IN)

Andy Dalton serves as the Head Coach for Carmel Girls Cross Country and the Asst. Coach (Distance) for Carmel Girls Track and Field.  In one of the only remaining states with a single class system, Carmel Girls Cross Country has won 7 of the last 8 State Championships and 18 out of 37 Championships in the history of the state meet.  The Carmel Girls team is a 7 time NXN Qualifier with 2 podium finishes.  Individually, Carmel boasts 4 individual state champions and 4 Foot Locker finalists, 3 of which Andy has coached in the last 3 consecutive seasons.

Key Workout

Hollow 12’s

This workout is typically done mid to late season because it takes a decent level of aerobic fitness and strength to make it most effective.  The primary purpose of this workout is to improve the athlete’s mental strength by simulating the perceived level of effort during a race and building her confidence by her ability to dictate the pace instead of being a victim to the pace of others or her own fatigue. Easiest to accomplish this workout on the track, but it is also possible to create ¼ mile loops on the grass if desired.

Warm up:

5 minute warm-up jog

Dynamic flexibility and muscle activation drills

10 – 15 minute run

Running workout:

5 x 1200m repeats with 3:00 rest

1^st 400m @ mile race pace (i.e. :80)

2^nd 400m @ mrp + :10 (i.e. :90)

3^rd 400m @ mrp (i.e. 80)

Cool Down:

10 – 15 minute run

Core Strength

Static Stretching

Notes:

• Longer rest is important so that the athlete can fully experience the change of pace.
• Goal is to make a conscious decision to slow down and speed up pace under stress. 
• Simulates racing mindset that is able to start fast, back off and then finish strong.
• Most important to make the pace jumps, so back down the pace if unable to hit all 3
• Teach the fact that they are not “victims” to how they feel or the pace of others