1. THE DISTANCE BLUEPRINT TO SUCCESS by Coach Paul Martin Preston High School Kingwood, WV

5. RATIONALE FOR THE EMPHASIS ON DISTANCE XC and Track Team Finishes at the State Championship Year Boys XC Girls XC Boys Track Girls Track 1996 DNQ DNQ Taylor Co. M.S. Taylor Co. M.S. 1997 DNQ DNQ Taylor Co. M.S. Taylor Co. M.S. 1998 DNQ DNQ Taylor Co. M.S. Taylor Co. M.S. 1999 DNQ State Champions N/A 12 th Place Team 2000 3 rd Place Team State Champions N/A State Runners-Up 2001 3rd Place Team State Runners-up N/A State Runners-Up 2002 4 th Place Team State Champions N/A State Champions 2003 State Champions 3 rd Place Team 7 th Place Team 13 th Place Team 2004 State Runners-Up State Runners-up State Runners-up 6 th Place Team 2005 3 rd Place Team State Runners-up State Runners-up State Champions 2006 DNQ State Runners-up 6 th Place Team 3 rd Place Team 2007 DNQ 3 rd Place Team 11 th Place Team State Champions

10. IDENTIFICATION

11. IDENTIFICATION 1200 Meter Time Trial (Handi-Cap) Athlete Year 3-3-04 3-11-04 Difference Handi-Cap Scott Gemberling 12 th 3:24 3:18 - :06 2:35 Eric Ryan 11 th 3:25 3:24 - :01 2:29 Josh Mullenax 11 th 3:31 3:31 Even 2:22 Chad Hooton 12 th 3:34 3:32 - :02 2:21 Bryan Hooton 11 th 3:36 3:39 + :03 2:17 Zach Metheny 12 th 3:51 3:40 - :11 2:13 Travis Mersing 10 th 3:55 3:45 - :10 2:08 Jake Anderson 10 th 3:50 3:51 + :01 2:03 Josh Feather 9 th 3:56 3:58 + :02 1:57 Seth Wheeler 10 th 4:03 4:50 + :47 1:50 Justin Ditmore 10 th 4:20 4:06 - :14 1:47 Nathan Myers 11 th 4:40 4:15 - :25 1:38 Andrew Miller 10 th 5:10 4:28 - :42 1:25 Clifford Moul 10 th 5:09 4:52 - :17 1:01 Deangelo Dopson 9 th 6:00 5:53 - :07 Start

12. IDENTIFICATION 1200 Meter Time Trial (Handi-Cap) Athlete Best Time Handi-Cap Actual (3-19-04) Adjusted (3-19) Scott Gemberling 3:18 2:35 5:58 (14) 3:23 (*1) Eric Ryan 3:24 2:29 5:52 (*11) 3:23 (*1) Josh Mullenax 3:31 2:22 5:50 (*7) 3:28 (3) Chad Hooton 3:34 2:21 5:55 (13) 3:34 (5) Bryan Hooton 3:36 2:17 5:49 (6) 3:32 (4) Zach Metheny 3:40 2:13 5:50 (*7) 3:37 (6) Travis Mersing 3:45 2:08 5:48 (5) 3:40 (7) Jake Anderson 3:50 2:03 5:52 (*11) 3:49 (8) Josh Feather 3:56 1:57 5:50 (*7) 3:53 (9) Seth Wheeler 4:03 1:50 6:05 (15) 4:15 (13) Justin Ditmore 4:06 1:47 5:42 (4) 3:55 (10) Nathan Myers 4:15 1:38 5:38 (3) 4:00 (11) Andrew Miller 4:28 1:25 5:37 (2) 4:12 (12) Clifford Moul 4:52 1:01 5:50 (*7) 4:49 (14) Deangelo Dopson 5:53 Start 5:31 (1) 5:31 (15)

17. MOTIVATION

22. MOTIVATION Training Camp (Sample Schedule) MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY 8:00 Breakfast 8:00 Breakfast 8:00 Breakfast 7:00 Breakfast 9:00 Morning Workout (Burchinal Road Trail) 10:00 Morning Workout (Run from Herrington Manor to Swallow Falls State Park) 9:00 Morning Workout (Hill Work-out) 8:00 Morning Workout (Time Trial) 11:30 Lunch 11:30 Lunch (at Swallow Falls) 11:30 Lunch 11:00 Checkout 4:00 Check-in (tour of Alpine Lake) 12:00 - 4:30 Free time 12:00 – 3:30 Free time (at Swallow Falls) 12:00 – 4:30 Free time 5:30 Evening Workout 5:30 Evening Workout (Triathlon) 5:30 Evening Workout (Team Scavenger Hunt) 5:30 Evening Workout (Hash Run) 7:30 Dinner 8:00 Dinner Guest Speaker - Coach Steve Taylor (U of Richmond) 7:30 Dinner Guest Speaker – Coach Kelly Phillips (Purdue University) 7:30 Dinner Guest Speaker – Dr. Stephen Herto (Chiropractor) 11:30 Lights Out 11:30 Lights Out 11:30 Lights Out 11:00 Lights Out

24. MOTIVATION (on-line registration / “secret site”)

25. MOTIVATION tradition / “bread and butter” events Girls 1600 State Champion – ‘02 , ‘05, ‘06, ‘07 Girls 1600 Runner-Up – ‘00, ‘01, ‘02 Girls 4 x 800 State Champs – ‘00, ‘02 , ‘04, ‘05, ‘07 Girls 4 x 800 State Runners-Up – ‘01 Boys 1600 State Champion – ‘04, ‘05, ‘06, ‘07 Boys 1600 Runner-Up – ‘00, ‘01, ‘02 Boys 4 x 800 State Champions - ‘01 , ‘04, ‘05 Boys 4 x 800 State Runners-Up - ‘02 , ‘03

26. DEDICATION

28. DEDICATION (keeping a running journal) online running journal (www.etraxc.com) CCLog ® Training Statistics for for ERIC RYAN Total Days This Season (as of 2/6/2007): 91 Running Stats Item Stat Total Mileage: 775.4 Days Run: 88 Num Runs: 105 Pct Days Run: 96.7% Long Run: 14.5 Big Day: 15 Big Week: 74 Miles Per Run: 7.4 Miles Per Day: 8.5 Miles Per Week: 59.6 Cross-Trng Stats Item Stat Total XTrng: 0 Days XT: 0 Num XT: 0 Pct Days XT: 0% Big Session: 0 Big Day: 0 Big Week: 0 XT Per Session: 0 XT Per Day: 0 XT Per Week: 0 Combined Stats Item Stat Total Trng: 775.4 Total Workouts: 105 Pct Days Trnd: 96.7% Big Day: 15 Big Week: 74 Trng Per Day: 8.5 Trng Per Week: 59.6 Pct/Total-Run: 100% Pct/Total-Cross: 0% Career Stats Item Stat When Total Trng: 5670.2 n/a Total Miles: 5518.2 n/a Total XTrng: 152 n/a Big Day: 16.5 9/16/06 Big Week: 81 1/1/07 Big Month: 326.5 12/06 Big Season: 831.5 Fa 06 Big Year: 2950.9 2006 View Weekly Totals View Monthly Totals View Season Totals View Yearly Totals Team Stats This Season Running Stats Item Stat Total Mileage: 6564.1 Per Person: 205.1 Per Person Dly: 2.3 Per Person Wkly: 15.8 Cross-Trng Stats Item Stat Total XTrng: 294 Per Person: 9.2 Per Person Dly: 0.1 Per Person Wkly: 0.7

29. DEDICATION (keeping a running journal) 123 Kaylyn Christopher (11) 4/19/2006 4miles PM 8:00 Easy Run 0 2 400s at 1:12-1:13 2 200s at 32 124 Kaylyn Christopher (11) 4/18/2006 3miles PM 8:00 Easy Run 0 800- 2:19 125 Kaylyn Christopher (11) 4/17/2006 2miles PM 8:00 Easy Run 0 126 Kaylyn Christopher (11) 4/17/2006 4miles PM 8:00 Easy Run 0 127 Kaylyn Christopher (11) 4/16/2006 4miles PM 8:00 Easy Run 0 128 Kaylyn Christopher (11) 4/15/2006 10miles PM 8:00 Easy Run 0 129 Kaylyn Christopher (11) 4/13/2006 2.5miles PM 8:00 Race 0 1600- 4:58 4x4- 4:22 130 Kaylyn Christopher (11) 4/12/2006 3.5miles PM 8:00 Easy Run 0 course, accelerations 131 Kaylyn Christopher (11) 4/11/2006 3.5miles PM 8:00 Easy Run 0 4 400s at 1:20-1:21 3 at 1:12-1:14 2 at 1:07-1:08, 1 at 1:06 132 Kaylyn Christopher (11) 4/10/2006 6miles PM 8:00 Easy Run 0 133 Kaylyn Christopher (11) 4/9/2006 0miles PM 8:00 Easy Run 0 leg was sore from yesterday

34. TOOLS TO TEACH ACCOUNTABILITY IN DISTANCE RUNNERS by Coach Paul Martin Preston High School Kingwood, WV

35. ACCOUNTABILITY The key to success in the distance events is to make athletes accountable for their workouts on the trails, road, and track. Without accountability, athletes don’t know how to maximize their potential.

41. ACCOUNTABILITY ( determining proper pace in workouts and races with RunningTrax) 700 Point Level – 800 (2:00), 1600 (4:28), 3200 (9:40) Percent Effort Reps Rest (min) 400 (m 500 (m) 600 (m) 800 (m) 1000 (m) 1200 (m) 1500 (m) Mile 100 % 0-1 - 51.9 1:07 1:24 2:00 2:34 3:11 4:10 4:30 95.0 % 1-2 5-7 54.7 1:11 1:28 2:06 2:43 3:21 4:23 4:45 90.0 % 2-3 4-5 57.7 1:15 1:33 2:13 2:52 3:32 4:37 5:00 85.0 % 4-5 3-4 1:01 1:19 1:38 2:21 3:02 3:44 4:54 5:18 82.5 % 6-7 2-3 1:03 1:21 1:41 2:25 3:07 3:51 5:03 5:28 80.0 % 8-9 1-2 1:05 1:24 1:44 2:30 3:13 3:59 5:12 5:38 77.5 % 10-12 1-2 1:07 1:27 1:48 2:35 3:19 4:06 5:22 5:49 75.0 % 13-15 1-2 1:09 1:30 1:51 2:40 3:26 4:14 5:33 6:01 72.5 % 16-18 .5-1 1:12 1:33 1:55 2:46 3:33 4:23 5:44 6:13 70.0 % 19-21 .5-1 1:14 1:36 1:59 2:51 3:41 4:33 5:57 6:26

47. ACCOUNTABILITY ( determining proper pace in workouts using Daniel’s Running Formula)

48. ACCOUNTABILITY ( determining proper pace in workouts using McMillion’s Running Calculator)

50. ACCOUNTABILITY (measuring routes with MapMyRun.com)

53. ACCOUNTABILITY (review of relay splits with athletes) Regionals 5/13 9:53 Regionals 5/13 8:18 Girls 4x800 Lap 1 Lap 2 Total Boys 4x800 Lap 1 Lap 2 Total Kaylyn Christopher 1:12 1:15 2:26 Josh Mullenax :59 1:02 2:01 Ashley Murray 1:14 1:23 2:37 Jake Anderson 1:03 1:08 2:11 Amber Riley 1:09 1:12 2:21 Chad Hooton 1:00 1:06 2:06 Karly Hamric 1:13 1:14 2:27 Scott Gemberling :59 :58 1:57 States 5/21 9:50 States 5/21 7:57 Girls 4x800 Lap 1 Lap 2 Total Boys 4x800 Lap 1 Lap 2 Total Kaylyn Christopher 1:08 1:16 2:24 Eric Ryan :59 :58 1:57 Ashley Murray 1:15 1:22 2:37 Bryan Hooton :58 1:04 2:02 Amber Riley 1:11 1:14 2:25 Josh Mullenax :57 1:03 2:00 Karly Hamric 1:15 1:09 2:24 Scott Gemberling :55 1:00 1:55

54. ACCOUNTABILITY (review of individual splits with athletes) NCAC 5/4 NCAC 5/4 Girls 800 Lap 1 Lap 2 Total Boys 800 Lap 1 Lap 2 Total Karly Hamric 1:13 1:10 2:22 Scott Gemberling 1:00 1:00 2:00 Kaylyn Christopher 1:13 1:13 2:26 Josh Mullenax 1:00 1:03 2:03 Amber Riley 1:13 1:11 2:25 Eric Ryan 1:00 1:00 2:00 Regionals 5/13 Regionals 5/13 Girls 800 Lap 1 Lap 2 Total Boys 800 Lap 1 Lap 2 Total Karly Hamric 1:13 1:13 2:26 Scott Gemberling :59 1:00 1:59 Kaylyn Christopher 1:13 1:12 2:25 Josh Mullenax 1:02 1:02 2:04 Amber Riley 1:13 1:12 2:25 Eric Ryan 1:02 1:01 2:03 States 5/22 States 5/22 Girls 800 Lap 1 Lap 2 Total Boys 800 Lap 1 Lap 2 Total Karly Hamric 1:08 1:10 2:18 Scott Gemberling :57 :59 1:57 Kaylyn Christopher 1:08 1:11 2:20 Josh Mullenax :58 1:02 2:00 Amber Riley 1:11 1:17 2:29 Eric Ryan :58 1:00 1:59