A Unique Approach to the First Week of Track and Field Practice
By: Mike Adams, Altoona Area High School I have been fortunate enough to coach track and field at Altoona Area High School over the past 21 years and I still get very excited for the start of the outdoor season. The challenges of a new season along with expectations of the team make it hard not to get excited. But, like every other coach, I am always looking for ways to improve our program. One of the things we are always trying to do is promote a ‘team’ atmosphere. Track and field is perceived as an individual sport and unfortunately as track coaches, we don’t always do our sport justice. How often do your distance runners go watch your throwers? Do your sprinters know how hard it is to pole vault? Does anybody on the team know how disciplined you have to be to run distance? Isn’t our goal as coaches to promote the sport of track and field? Are we doing our job if our kids don’t even know what their teammates are doing or how they are performing? At Altoona we are fortunate to have a large team and many experienced and dedicated coaches. As coaches, we want to develop a track and field team not an individual sport. So how can we promote our sport, educate our athletes on what each event entails, and promote camaraderie among athletes? To address these questions, we have created a unique approach to the first week of practice - Decathlon Week! In spirit of the hardest event in track and field the decathlon challenges all aspects of athleticism. So what better way to experience the sport of track and field then by competing in a decathlon? Now before you say I am absolutely crazy (which I am) read how the week is organized and what we will be doing. I am hoping this is something that will spread throughout the country and will help promote track and field as a team sport. And most importantly, throughout the process your kids will have a greater appreciation of ‘all’ the track and field events. DECATHLON WEEK: Team Warm-Up: We warm-up as a team every single day this week which will continue through the season. Our team warm-up consists of 10 minutes of RPR (Reflexive Performance Reset) followed by 15-20 minutes of general mobility/dynamic exercises. I won’t spell out exactly what we do, because everybody has their own drills and exercises that fit into this category. But we want the coaches and athletes together to begin practice not split into groups where they never talk to their other teammates. Remember we are a TEAM! Monday through Friday- Event Practices: After the warm-up, athletes are given a specific group they will practice with the rest of the week. The group will include athletes from all events. We want our athletes to get to know their teammates so we mix them up as best we can. Each group is assigned a specific event for the day. (Our five event groups are: Distance, Sprints, Hurdles, Jumps, and Throws) Each group will practice that event the entire practice. They will experience a typical practice for that event, learn technique and rules of the event. Yes, distance runners will throw a discus, sprinters will hurdle, throwers will pole vault, etc. Now keep in mind nobody will be doing a full approach vault or be going over 39 inch hurdles, but, they will learn and practice the event! And, don’t worry our distance workout is not a 5 mile run, but it is a mile jog to roughly a 400m hill which the non-distance runners will try to survive only 2 times and then jog back. And trust me; everyone always has respect for the distance group after that workout! Saturday- Decathlon Competition: The last day of Decathlon Week is a decathlon competition! The team is split up once again, but this time into nine (9) groups. Each group rotates from event to event and competes against their teammates. We will score the event for both the boys and girls team and rank the top ten athletes. The winners get a t-shirt that declares Decathlon Champion on the back and our track and field logo on the front. The top three will get medals as well. It is a spirited competition and gets very competitive! Our ten events are modified and include:
The 800m run is always the last event for everyone, and it is a blast watching our kids get excited to cheer on the throwers! As you can see we make a dedicated effort to help our athletes learn our sport and spend time with other event groups. We’ve seen this create great enthusiasm and team bonding throughout the week. We also know our athletes have a deeper appreciation for their teammates and the difficulties of other events. And isn’t it our job as a coach of track and field to make sure our athletes have a basic understanding of their sport? We are hoping through this experience that one meet you just might find one of your hurdlers over by the shot put area cheering on their teammates!
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"Track and Field of Dreams: If You Build it, Will They Come? 5 keys to building a program"
By: Shaz Brown Boys Head Coach Indoor and Outdoor Track & Field West Chester Rustin High School, West Chester, PA Most people of a certain age remember fondly the iconic film, “Field of Dreams”, starring Kevin Costner as an Iowa farmer named Ray who hears voices in his cornfield from the ghosts of exiled Chicago Blacksox players urging him to build a baseball field in the middle of Iowa. The famous line in the movie takes place when Ray hears someone whispering, “if you build it, they will come”. Despite his better judgment, Ray takes on the daunting task of building a full scale baseball diamond out in his cornfield and “Shoeless” Joe Jackson brings his teammates and other ghosts of baseball past out for a game. (I won’t give away the big reveal if you’re one of the people who haven't seen it.) The movie tugs on the heartstrings of any kid who grew up playing catch and wall ball, stick ball, or whatever game emulating their favorite baseball players. What does this have to do with track & field? Well, I’ll tell you. As a head track and field coach for 12 years, I know that our sport is a tough sell. Kids have been punished with running their entire lives and now we ask them to do it for fun? Yes!! So how does a track and field coach build a program. I’m going to give my perspective from my time at a new high school (Rustin is only 13 years old) without much tradition and many obstacles to building and sustaining success in track & field (namely the spring sports that are so popular in Southeast PA like lacrosse and baseball). My question is if we build a program, will the kids come? Or is there more to it? I’ll give my 5 ways to build a program that will have kids excited and enthusiastic about track & field. 1. Don’t be afraid to have fun! Yes, running day after day after day can get repetitive but because we have so long to build relationships with kids, make time to have fun as a team. Schedule team get togethers or take a long trip that allows for the kids to bond. This can be a great way for them to get to know you as well. Most kids play sports not because they have some expectations of a pro career or full scholarship but because of the experience they have. Give the kids some fun along with their work, so they will tell their friends about it. 2. No cuts doesn’t mean no standards At Rustin, we will never cut a kid from our team. Our philosophy is that if you are an active participant in practice we will find ways for you to compete. It may not be what event you initially want to compete in but we will offer you opportunities to compete. One reason I find this to be important is that you never know how or when kids will develop. Maybe your boy sprinter who can’t break 12 seconds moves into middle distance and becomes a contributor in the 800m. Have standards for being considered for relays and invitationals but keep those other opportunities available for kids to develop. 3. Sell, sell, sell You have to be the key marketer for your program. Be enthusiastic about it and tout your team’s accomplishments. Talk to teachers and other coaches about track & field. Let them know it’s an option. Ask them if they know of kids who may not excel in the ball sports but show some other athletic ability, especially other coaches in fall and spring. Make sure your school has a record board in plain sight. Also, ask your team to look for the kids on your team who aren't in the right events & have them to tell you where the talent is in the building and go recruit them. We have a great relationship with coaches in our building so we are always offering track & field as a way to help their athletes develop skills that transfer over to their sports. Last year, I offered a Speed School in the winter for any fall or spring athlete to work on developing speed. I sold it as a way to increase team speed and asked coaches to spread the word. For example, this indoor season we have several girls lacrosse players who are competing at a high level in indoor track. They are having a great time but they're also making our track girls better. Competition breeds excellence. Make sure people know that “speed kills” and what other sport actually teaches and trains speed? The sprint coach in most high schools is usually the most qualified person in the building to help kids get faster! 4. Keep track of records and celebrate them We have a top 10 list for every event for outdoor and a top 6-8 for indoor. Our girls HC, Jim Collins, is one of the original coaches at Rustin and he serves as our team historian. Anytime we have someone break into the top 10 we celebrate it as a team and it’s posted in the school. This not only creates a sense of accomplishment but it will be a competition amongst the kids for getting on the list. With our social media accounts, we also celebrate school records, meet records, and district and/or state qualifying marks. We are always pushing kids to compete at the highest level possible. 5. Have a knowledgeable staff and cohesive message Jim and I have coached together for 8 years and we are always talking about what we can do to develop our program. We’re fortunate to have a great staff who are not only knowledgeable of their events but are genuinely interested in continuing education and their own professional development. Remember that the best resource you can develop is yourself. The better coaching kids receive, the better their performance. We are also big into growing the kids as members of the school and local community as well as giving them resources to develop personally as leaders. I truly believe that if we are solely focused on the sport and not taking time to make their overall experience worthwhile then we’re missing the whole point. Thanks for taking the time to read and please share any thoughts you may have on building your track & field program. Also, we hope to see you at this years Pennsylvania Track and Field Coaches Clinic (PATFCC) at Rustin High School on Friday, March 6th and Saturday, March 7th, 2020. About the author: Shaz Brown is a school counselor at West Chester Rustin High School where he is an assistant varsity football coach (Co-DC/WR/DB) and Boys Head Coach for Indoor and Outdoor Track and Field having coached the horizontal jumps, sprints/relays, and middle distance. In his 6 years as HC at Rustin, he has coached a PA State Record Holder in the Boys Pole Vault as well as multiple District 1 Champions and PIAA State medalists. Several of his athletes have gone on to participate in colleges such as Penn State, St. Joe’s University, University of Vermont, Vanderbilt University, and Immaculata University. Shaz is a proud Villanova University grad (‘02, M.S.-’05) where he played football for 4 years, served as team captain in 2002, graduated in the top 10 all-time for receiving yards and receptions, and ran indoor track for 2 years. He is also the Clinic Director for the PATFCC. The boys are ready for 2020 with a lot of talent across state in every event area. While there are a slew of names coming back that have been on the podium either last year at State College or in the spring at Shippensburg, new names have already emerged in the first few weeks of the season-ready to make their presence known.
In the field, I’ll start with what looks like as deep a field of pole vaulters as we’ve seen in a few years. The early leader is CR South’s John Franco, with an early height of 15’7” showing he’s ready to take down the indoor state record of 16’3”. He’s no stranger to the big stage as he’s the returning District 1 Champion and Outdoor State runner-up. Clipping his heels in the 15’ club is District 1 and SOL rival, Dan Dean of Neshaminy. These two have separated themselves but there’s still 5 other vaulters over 14’ in December so I’m not ready to crown anyone just yet. Staying with the jumps-Coatesville will always have something to say about the High Jump and 2020 is no different. They return defending PIAA State Champion, Ousman Kamara and classmate Donovan Hart, who medaled with an 8th place finish at Ship last spring. After these two, you also have LaSalle’s Tommy Christie, who burst onto the scene last winter with a surprise 5th place finish at the Indoor State meet. On the horizontal runways, Upper Dublin’s Jaden Price-Whitehead is off to a hot start with a US#1 jump of 23-11.25 in the Long Jump and a US#4 leap of 47-10.25 in the triple jump at the RBJ Classic over the holidays. The junior is a threat on the track as he’s shown off the short speed in the 60m (PA#6-7.03). The biggest question for this talented jumper is how many events will he look to contest as everyone knows the triple jump is a grueling event on the legs. Does he chance running trials in the 60m at the expense of saving his legs for the jumps? While he heads into 2020 with over a foot lead in the long jump and an almost 4 foot lead in the triple, he does have a few guys right on his heels. In the triple, his main competition comes from Hatboro-Horsham’s Kasey Savage, Susquehanna Township’s Camdyn Allen, and Penn Charter’s Akeel Blake. Long jump will be contested with threats coming from Norristown’s Austin Montgomery, who may face a similar decision on contesting this event at States, Savage, and Athens Area’s Benjamin Gambrell, whose family name alone puts him in any conversation of jumps in PA. Throwers will duke it out in the oval as there are no clear favorites coming into the indoor season. Notre Dame-Green Pond’s Thomas Kitchell comes back with some impressive marks from the spring including a 60’3” PR in the shot and a State Championship in the Discus. The Wake Forest commit is an early favorite but not to be outdone is Fleetwood’s Jeff Kline, who is a 5-time medalist (indoor and outdoor) in the throws. While his overall PR’s are just short if Kitchell, anything can happen when you toe the board at States. The sprints are deep with talent from the 60m up to the 400m. Starting with the short sprints, returning AAA 100m Champion, Shawn Brown of CD East, will battle a deep field of contenders starting with Haverford School’s Daiyaan Hawkins, a Temple football commit and returning Indoor 200m runner-up. Hawkins currently holds the edge in the 100m (10.46) PR over Brown but those last 40m won’t be a deciding factor at Penn State. The returning contenders include Norristown’s Austin Montgomery, Chambersburg’s Tyshawn Worrell, Harrisburg’s Kamere Day, who’s committed to Penn State, and Motivation’s Laminu Abbas. Most of the same names will repeat in the 200m conversation with the addition of Girard College’s Donovan Sanders, Germantown Friends’ Kai Cummings, and Upper Saint Clair’s Isaac Kane. The favorite though is St. Joe’s Prep 400m champion Salim Epps. Epps owns an Outdoor State championship in the 400m with a blazing time of 47.48 and a silver in the 200m at 21.60. He currently sits at PA#1 in the off distance of 300m and PA#2 in the 200m. Any conversation of the gold in these events starts and ends with Epps. Finally, the distance events will be late to the party as most top distance runners are tapering from a long XC season and haven’t begun to ramp back up for indoors. Notable names that will be in contention for the 3000m are Mt. Lebanon’s star, Patrick Anderson, a North Carolina recruit, North Alleghany’s Daniel McGoey, an NC State commit & last year’s runner-up in the Indoor 3k, Unionville’s Cole Walker, recent commit to Villanova, Penns Valley’s Colton Sands, Juniata’s Garrett Baublitz, Germantown Academy’s Robert DiDonato, Brayden Harris of Mifflin County, Mars Area’s Zachary Leachman, and Wyomissing’s Ben Kuhn. A name that may shake things up in the distance world would be Penn State commit, Tyler Shue of Ephrata. Shue has shown the ability and willingness to run up already this indoor season. Whether that’s a test of his fitness level or a sign of things to come is yet to be seen. If not the 3k, expect Shue to be the heavy favorite in the Mile and most likely the 800m (if he decides not to run 3k). He returns as one of the top middle distance runners in the country after winning the Outdoor National Championship in the 800m. A stumble in last year’s state meet will be in the back of his mind I’m sure and he could possibly look for redemption by taking that race on again. This year’s group of distance runners is very deep and very talented as usual. Other names to keep an eye on to push Shue are Garnet Valley’s Eric Albright, currently PA#1 in the 800, Twin Valley’s Griffin Schlegel, a Bucknell commit, Boyertown’s Christian McComb, LaSalle’s Vincent Twomey, and West Chester East’s Joshua Lewin. Should be a fun indoor season and I’m sure that more boys are out there ready to shine on the big stage. Can’t wait for March 1st! #PADontPlay "Four Reasons to Attend a Coaches Clinic"By Doug Petrick
Cross Country and Track & Field Coach, Upper St. Clair High School As coaches our job is to evolve as leaders, help our athletes improve, and move the team culture forward. Naturally, growth is a part of any profession. But sometimes we hinder the growth process, unintentionally, by keeping our ideas and principles too close to the chest. In the wrong situation, it can be unnerving to open up the books, so to speak, for criticism. But clinics provide the proper atmosphere to share and learn, without judgement. Why should you attend a coaches clinic? Consider the four reasons for registration that I’ve listed below. 1. Learn from Presenters When a coach has been tapped to present at a clinic, no doubt that presenter has something unique to offer that can help others. Leadership skills, training knowhow, team management, motivation techniques, recruiting expertise- all these items are some of the pieces of what drives a successful program. Presenters are happy to teach coaches what has and hasn’t worked for them on their coaching journey. Searching for a fresh approach to training? Seeking validation in your current methodology? Wanting clarity on competition tactics for your athletes? It’s easy to find all that, and more, at the right clinic. Presenters provide an opportunity to understand both the art and science behind coaching. It’s not always just about the training schedule, but how it’s implemented within the context of their program. 2. Connect with Attendees Each attendee at a clinic is there to get better at their chosen craft. It’s a unique and stimulating dynamic as coaches are transparent about what has worked for their program. How do other teams connect to the community? How is an ideal competitive schedule mapped out? These are the types of questions that can be answered when connecting with peers at a clinic. Create a network of trusted peers from your connections at a clinic. We all have different battles we fight in order to put athletes in a position to succeed. Bu it’s also fun to hear how another coach’s team is progressing. And it’s equally enjoyable to share your successes with others too. Relationships that are fostered at professional development are some of the strongest connections that can be made. 3. Recharge Your Batteries Nothing is more invigorating than being immersed in education. From the moment the speaker lineup is announced, the anticipation begins. Presentations, conversations over meals, Q&A sessions, and coaches socials all support the learning at a clinic. New ideas and novel approaches will light a spark within you. And the rejuvenation doesn’t end with the last presentation of the day. Sharing the ideas from the clinic with your assistant coaches and team keeps your enthusiasm at an all-time high. Incorporating new methods and principles into your team’s training can be just the adrenaline shot needed to push through a difficult part of your season. Bonus- your athletes will take note and see your glow. 4. Develop a Wider Perspective Big schools, small schools…boys, girls…rural, urban. Each team is unique and encounters its own set of challenges. But having a narrow view as a coach is often a barrier to success. As a coach it’s easy to have tunnel vision once the season starts. But how do you operate with a wider lens? Learning how other teams thrive in the midst of restraints allows you to build a more global perspective as a coach. Perspective accelerates the learning process, and forces you outside of your comfort zone. (This is also a great model for your athletes.) We’ve all had successes and failures, and clinics are the ideal environment to have discussions with others and reflect on what we do. Sometimes a different viewpoint is all we need to achieve a breakthrough. So, what’s holding you back from attending a clinic? Whether it’s local get-together or an out of state event, professional development is an ideal means to become inspired as coach, regardless of your experience level. Doug Petrick coaches the Cross Country, Indoor Track & Field, and Spring Track & Field teams at Upper St. Clair High School. Additionally, he has taught Physics at Upper St. Clair High School and lived in this suburb of Pittsburgh, Pennsylvania for almost twenty years. Doug will be attending the Pennsylvania Track & Field Coaches Clinic (PATFCC). He is excited to present and learn from others at the event on March 6-7, 2020. Welcome to Indoor track and field for 2020 in Pennsylvania. A year that will see some of the nation’s top athletes competing in what has become a yearly rite of passage in PA. Every year I wonder: "How will we replace so and so?" Well, we don't have to wait too long because coming off impressive XC season’s the distance events should be at the top of your list of “must-see” events but there’s plenty to watch any time these individuals are on the oval, the runway, or in the circle. First, let’s start with Marlee Starliper of Northern. The senior and NC State commit is on her way to finishing a career that will see her no doubt go down as one of the most storied and successful distance runners in Pennsylvania history! Fresh off her 2nd place finish at Foot Locker XC Nationals, Marlee will go into this season with some unfinished business. She will look to finish off the indoor season with an elusive National Championship in the Mile that she narrowly missed out on last year in what turned out to be an epic race between her and another PA distance standout, Taryn Parks of Greencastle-Antrim. Speaking of Parks, she will continue the rivalry between the two District 3 standouts not only on the state and National stage in high school but in the ACC as Parks is headed to rival UNC. Parks may be one of the more underappreciated stars in a long time. But not to be outdone, Parks has indoor PR’s of 2:09.87 in the 800 (Starliper-2:15.06) & 4:39.05 in the Mile (Starliper-4:39.05) and outdoor PR’s of 2:09.56 for the 800 (Starliper-2:09.44) & 4:37.07 in the 1600 (Starliper-4:37.45). Whoa! No slouch at all! In fact, Parks is easily in the conversation for one of PA best all-time distance runners-male or female. Excited to see these two battle across the country (and hopefully at least once in PA) over the winter. Not to be outdone, the girls are bringing it in the field events this year too. Cheltenham’s Brianna Smith returns with quite the resume in the Pentathlon, finishing 5th in the event at last year’s New Balance Indoor Nationals. Her best events indoors are Long Jump and High Jump where she will contend for state titles in both. The Duke commit is as versatile as they come so don’t be surprised if she finds her way to the medal stand in 3 or even 4 events at Penn State. Not far off from her in Long Jump is Central Dauphin’s Gabrielle Reece, who has already jumped a US#1 19’-3.75” early in the season. In the throws, Souderton’s Maria Deaviz “shot” to the top of Pennsylvania all-time list and grabbed an early US#1 with a throw of 47’-10.75” at the DVTFCA Meet at Lehigh on 12/13. That topped her Outdoor PR by over 1 foot! The girls sprints are deep this year with a few District 1 standouts in Norristown’s Teliyah James, Harry S Truman’s Jaleezia Gibson, and Ridley’s Brianna Foster off to fast starts in the 60m while the 200m will be a battle to see who will replace the sprint queen of PA-Thelma Davies atop the podium this winter. My bet is Saucon Valley’s Talitha Diggs, who is committed to the University of Florida, will have something to say about it. She’s a great position to carry the tradition of nationally ranked sprinters from PA and is a threat from 200m up to 800m. The road won’t be easy though as Germantown Academy’s Fore Abinusawa and Neshaminy’s Sanaa Hebron were both very close to Diggs’ indoor PR of 24.16 with Abinusawa at 24.35 and Hebron at 24.73. When we move up to the 400m, Neumann Goretti’s Mykala Perry will challenge Diggs and Hebron for the title. She is a part of N-G’s defending Indoor State Championship squad with as deep a sprint/mid-distance group as there is in the Mid-Atlantic. Look for Perry to come in with some fast individual times while also splitting duty on one (if not both) relays. And keep an eye on newcomer Taleea Buxton of Bishop McDevitt (Wyncote) who owns a PA#1 in both 55mHH and 60mHH after 2 weeks. The freshman’s time in the 60mHH is even more impressive when you realize that her SB time of 8.84 would have been good enough for 4th at last year’s state meet! I would say the PA track and field is in great shape and ready for another exciting winter. Boys previews coming soon! #PADontPlay I love States. Indoor, Outdoor, doesn't matter just give me the best of the best in one place & I'm in. What I love even more is making grand predictions with nothing to lose. I'll probably be waaaayy off on my predictions here but so what. If I get anywhere near some of the times I throw out then I look like a genius! So here goes-my bold predictions for the PTFCA Indoor State Championships.....
Boys 400m-I think that Anderson Dimon will win the event but my bold prediction is that he will have to run sub-48 to do so. With Savion Hebron, Salim Epps, and Kai Cummings all on his heels, Dimon will be pushed from start to finish. While I think he’ll make a good run at the state meet record held by Oxford’s Drew Eckman (47.53 in 2003), I have Dimon falling short at a US# 4 time of 47.98. Girls 60m and 200m-Quite possibly the marquee match-up of the weekend between sprint superstars Thelma Davies of Girard College (US#6) and Fore Abinusawa of Germantown Academy (US#2). While both have proven elite in both events, only one can win so there could possibly be a US#2 time in either (or both) events that results in not winning a PA state title! My bold prediction is that the youngster Abinusawa denies the LSU-bound Davies her chance at a 4th consecutive indoor title in the 60m, breaking the state record along the way running a new US#1 and PA state record time of 7.26. But….Davies redeems herself in the 200m by winning in a close race with a US#3 time of 23.61 with Saucon Valley’s Talitha Diggs taking 2nd. Boys DMR-This race is almost always decided very early in the meet when we see who is going all in on the 4x8’s. For D-West, Haverford Twp., CB West, CR South, LaSalle, & Penncrest, we will see very early how they plan on attacking the DMR. While most of these teams have enough depth to take a good run at both the question always becomes-at what cost? My bold prediction is that a team seeded in the middle of the pack comes out of nowhere to take home the title. And that team is Mount Lebo, with a monster anchor from Patrick Anderson, edging out Downingtown West with a time of 10:27.66. Girls 800m-This race should be very interesting. The top of the heat sheet will see all of the top 6 girls within about 2-3 seconds of each other in terms of seed time but that doesn’t tell the whole story. With veterans like Cardinal O’Hara’s Christine Mancini, Coatesville’s Sammie Miller, and Academy of Notre Dame’s Jessica Schneider sitting at PA# 8, 12, and 13 respectively, expect this race to be hotly contested for every medal. There’s some legit talent oozing out of this field and my guess is it will be a tactical race with all of these girls feeling confident in their kick. But my bold prediction is that one girl doesn’t wait for the race but brings the race to the pack. Friends’ Central super frosh Micah Trusty pulls the upset over Greencastle-Antrim’s Taryn Parks as she leads start to finish with a winning time of 2:11.09. Boys Mile-Ahhh, the glamour race. Even for a sprint guy like myself I have always enjoyed the intrigue of a good distance race. This group while lacking the overall "star power" of previous year's it is not lacking in depth and talent. With the AAA & AA XC champs (Mount Lebanon's Patrick Anderson and Grove City's Jonah Powell) and a number of returning medalists from the 800m Outdoor (Ephrata's Tyler Shue), last year's indoor mile (Wallenpaupack's Tyler Wirth and Greensburg Salem's Cameron Binda), and Outdoor 1600m (LaSalle's Vincent Twomey) this field has plenty of quality, proven performers. With a handful of these guys pulling double duty on either a relay or another individual race later in the meet, look for someone to make this a kicker's race with a pedestrian start and frantic finish. Anytime there's a tactical race going on I look for 2 things: experience and overall speed. My bold prediction is that Tyler Shue successfully moves up from his 800m sweet spot and takes down the field with a 4:16.55. And I'll do you one better and give you a bonus bold prediction on his splits-2:10.4 for the 1st half & 2:06.1 for the 2nd half. Happy Indoor States everyone & enjoy! |
AuthorShaz Brown, Rustin High School, Boys Head Track & Field coach, assistant football coach, father of 3, Villanova '02 (B.S) & '05 (M.S.), Lifelong learner, "Get Fast or Go Home" Archives
February 2020
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