{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"S3 E5: Dave Van Sickle","description":"Dave Van Sickle From Iowa, did track to stay in shape for football DII football and track athlete Moved to Arizona in 1982 to see how fast could run post-college Started coaching in 1983 Started middle distance coaching in high school then local community college needed a coach and took over their cross country program, not knowing how to score a cross country meet After 3-4 years there moved around the country for a few years  in 1990, at age of 30, got a full-time job a Xavier High School in Phoenix and been there since Sponge for learning and sat with Arthur Lydiard for 3 hours Stephanie  Bruce Ran for Dave and Xavier in high school 1998-2002 She came on as an unfocused freshman Eating habits were horrible Was stuck at 5:28 for a few years before breaking through as a senior with 4:54 in just a few weeks When asked how that happened, she thought she was running hard, now knew what running hard was Doing the basics, but with super motivation and you can have breakthroughs Things were kept simple Training Early in career SebCo was a big influence and trained like him with circuits and low miles Mid-distance kids had success but the long distance was not having the success Later in 80's started learning more about aerobic component First-year Xavier only 5 girls and only 5 could run 3 miles Woke me up to the importance of being an aerobic distance coach Late 90's saw an advertisement for Jack Daniels looking for research subjects and volunteered Learned energy systems from Jack and touching on all of them in every phase Had to slow the kids down, they were running too hard Coaching Girls Girls are easier, generally listen better and loyal and will give it everything they have Girls tougher Girls will go through a year where they don't get better When they become a woman it gets harder for them and they need to get through it Prepare them for it What does season look like? Start in May 1-2 weeks off after track State meet Long progression start 25 minutes for the first two weeks and then add minutes Start hill sprints early Tempo runs start at 10 minutes If vacation still responsible to run and communicate what they did End of summer camp Week Monday do about 5 miles progression runs, then hill sprints with long recovery to hit hard Will work up to 16-20 hills with walk down, 30-second hill Total for day around 8 miles Tuesday we get up to 60-minutes recovery Wednesday steady over rolling hills up to 75-minutes probably 9 miles Thursday hard effort day 5xmile 5-6 seconds slower than race pace 400 recovery or something like fast mile, tempo, end 400s Friday OYO Saturday long run up to 100 minutes with tempo work, 10 sets of 10 minutes with last two minutes of each segment tempo ","author_name":"Ben Rosario Show","author_url":"http:\/\/benrosarioshow.libsyn.com\/podcast","html":"