“The Rule of 2” It will take me 2 minutes to teach it. It will take you 2 weeks to work on it. It will take you 2 months to get good at it. ~Tates Locke My “6-6-6 Theory” We are not what we did yesterday. We are the sum of the past 6 weeks, past 6 months, past 6 years.

Most runners don’t want to hear it… but your 30-40 mpw is simply not enough.

Excited to be a part of the growth happening here! #xctf #crosscountry #longdistancerunning

XC championships are won in summer. But no athletes = no championship. I went from 5 to 31 athletes participating in summer workouts in just one season with just a few changes. Don't let your team's potential wither away! Here are 6 tips to boost your summer numbers:

The 5 Rules of Training: 1. The boring stuff is your foundation 2. Let it Come, Don’t Force it. 3. Take the Next Logical Step 4. You lose what you don’t train 5. Train the individual, not the system scienceofrunning.com/2020/05/the-5-…

Train smart this summer. Don’t let your watch or your Strava account coach you. Adjust paces for the heat, adjust paces based on what your body is telling you. Run healthy, run fast this Fall. #TOD

Want to learn something about yourself & those around you? Head down to the track with your friends. Commence running 400m repeats. Continue until all are lying on the track utterly exhausted. Fatigue exposes us all. The facade we wear disintegrates. Vulnerability at its best.

Coming out of high school, Jake Stephens only had one Division I offer. 📜 Though this school was close to home, playing at the prestigious, yet rigorously strict Virginia Military Institute would take some getting used to. Sam Perley on how VMI shaped Stephens' career 📝

Want October success for your XC team? Create it this summer. - Build that aerobic base - Develop mental toughness - Create an unbreakable team culture October results are born in July's consistent work.

Don’t marry mileage! I know everyone wants to know how much are you doing this summer? It’s not how much, it’s what those miles are made of that matter. #TOD

We often neglect the 'boring' items that matter the most: Sleep Eat real foods Move mostly easy, occasionally hard. Community & Belonging Stress & Rest go hand in hand Have something that: -You can win at -Makes you feel alive -Expands your perspective

Consistency compounds. Small steps repeated over time lead to big gains. Don't aim to be consistently great. Aim to be great at being consistent.

Coaching is about making your own job obsolete. Good coaches foster independence. We should be working towards having our athlete be self-sufficient, with our role as simply course-correcting the ship as it goes

One sentence changed everything for me: “Coaching is the art of creating a culture that empowers athletes to achieve the impossible.” Most coaches never figure this out. But once you do? Game over. Let’s dive in. 🧵

It only takes ONE. - One Teammate can set the Tone - One Teammate can be the Leader - One Teammate can be the Anchor - One Teammate can Set the Standard - One Teammate can be the Missing Link - One Teammate can make ALL the Difference Be the ONE for your team.

Character is revealed in how you handle defeat. Every significant coach in my athletic career from elementary school to college passed along that lesson. The coach set the tone, congratulating the opponent, shaking hands, and we all followed suit.

We coach many athletes using the same plan, personalized just a bit when we need to yet not all athletes reach the same levels or have the same experience on our teams. What separates kids? I believe it’s a desire within each athlete. My advice: jump ALL IN.

Distance running is as much about enduring as it is about endurance! Enduring setbacks, enduring disappointment, enduring lack of visible progress. Endurance development built slowly over time.

Wanna solidify a goal? Write it down. Like with a pencil. And post it somewhere you see it daily. Drive it into your subconscious and let your body follow along.