{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"S3 E1: Colin Altevogt","description":"Colin Altevogt, the boys XC coach at Carmel High in Indiana. Colin has been coaching in Indiana for the past 11 years, the last six years as a cross country coach at Carmel. The team has captured four state championships and two state runner-up titles with two qualifications for Nike Cross Nationals (2014 and 2017), including a tenth-place finish in 2017. Background Ran in high school and college Taught at Avon right out of college 2011-2013 moved to Carmel as an assistant 2012 we trained training 2014 became head coach In the 6 years, we have 4 state titles and 2 runner-ups Why did you get into high school coaching Always wanted to be a teacher and loved track When I was in college did volunteer coaching Always wanted to be a coach since he was in early teens Speak to cross country and the traditions in the mid-west Our winters are fairly mild with just a few exceptions Summer we meet in the mornings so good running conditions Summer Program June 2nd was State track meet June 4th was first practice for XC for those who did not run State We call threshold runs PPM's we don't give them a set pace Paces are based off hard threshold workouts we do once a week over summer What is PPM Pace Per Mile Big difference with us is threshold workout They run it 'all-out' at a pace they can handle well We keep it simple instead of giving paces Need to learn how to run hard Example 15:30 5k guy runs 5:00\/mi what is this PPM workout for him? Varies a little by runner 800 guy may not be as fast as 3200 guy On a good day 5:20-5:30 for 8 miles Workout structure Pace per mile is what they do is calculated after the workout The structure is to do best you can Senior boys maybe junior are doing 8 miles The freshman does maybe 2 miles hard and builds up to 5 We had 2 boys this year build up to 9 Week 1 may do 6 at 5:40 pace, then next week 7 at 5:45 pace then the next week maybe 7 again at 5:40 They figure it out the hard way how to do these Ok with them going out too fast and adapt over time Paavo training technique  Thresholds are an important part of your program, once in the season can you give us a weekly schedule? First meet right around Labor Day Up until first meet Long Run Monday, T\/W milage, Th PPM, F milage, Sat building up volume July on Tuesday we may do short PPM in the middle maybe 2 miles for veterans Will work in repeat miles in August Once in season 400 intervals are CI, always the same pace for the season. Low set and high set 2-3 cycles. Low set 4 less than high set High set 1\/2 distance of PPM so 8-mile PPM is 16x400 w\/ recovery 3:00 jog rest to start Find recovery loop and loop time will come down over the season on loop Monday high set, Thursday low set is what do before big meet in season 400 pace 6-8:00\/mi is about 1:00\/mi faster than that 5:30 is 70second 400  On big race weeks go to the 2 CI and no PPM that week Once get to tournament week go from 1\/4 to 1\/3 of a mile so same pace for about an extra 25 seconds Do you get requests for more variety? Not really They buy in Sometimes will do repeat miles or 2k's Report their times for 400s as 0, +2 or -1 not as 79 seconds Racing during season Will run mileage on race day so can be a long run day Will sit the top 7 rotating at different points Races are already all out Racing is part of training Carmel team Culture When season over and only 12 left for tournament roster encourages people to keep training Friday night before regional track time trial for those not running regionals 800 one week, 3200 next week, 1600 following week 2\/3 stick around for that Not who wants it most, it is who is most prepared Become best-prepared team we can be Team supports each other, will take anyone still training to sectional, regional and state Let kids know they are wanted all the time Team grew 50%, but those taking it seriously grew 200% Coach closes talking about the outlook of State and NXN Follow Ben Rosario Dean Ouellette ","author_name":"Ben Rosario Show","author_url":"http:\/\/benrosarioshow.libsyn.com\/podcast","html":"