2021 / ISSUE 236

L-R: USATF President Vin Lananna, USATF CEO Max Siegel, 2021 Legend Coach Award recipient Bill Dellinger, and USATF Coaches Advisory Committee Chair Kevin Reid

TRACK COACH Summer 2021 — 236

The official technical LOW GLYCOGEN TRAINING . . . . . 7520 publication of VILLANOVA ROUNDTABLE — REMINISCING ABOUT USA Track & Field THE “JUMBO YEARS” . . . . . 7522 VISUAL SENSORY DEPRIVATION (VSD) . . . . . 7533 TRAINING VS . REHABIILITION . . . . . 7541 USATF COACHING EDUCATION . . . . . 7544 TRACK FROM THE EDITOR COACH RUSS EBBETS FORMERLY TRACK TECHNIQUE

236 — SUMMER 2021 ALL THE WORLD’S A The official technical STAGE publication of USA Track & Field

ED FOX...... PUBLISHER RUSS EBBETS...... EDITOR When Aristotle sat down to write the rules of drama some 2500 years TERESA TAM...... PRODUCTION & DESIGN ago, I doubt he gave much thought to relay racing. His Poetics has FRED WILT...... FOUNDING EDITOR been used by writers and authors since that time to construct plays, movies and television programs that have entertained millions and millions of people worldwide. PUBLICATION But if one were to somehow get Aristotle to attend the Penn Relays Track Coach is published quarterly by on a Saturday afternoon in late April for an hour or so I think he’d be Track & Field News, 2570 W. El Camino Real, #220, asking to borrow someone’s cell to send a text back to his teacher, Mountain View, CA 94040 USA. Plato with the short note, “I have a new idea.”

The Fall 2021 issue (No. 237) According to Aristotle a dramatic production consists of six things: of Track Coach will be e-mailed to spectacle, characters, plot, melody, diction and thought. subscribers in October 2021. Right off the bat the Penn Relays has spectacle. Whether one is talking SUBSCRIPTIONS about the street vendors, Franklin Field, the crowd of 50,000+ rabid fans, $19.95 per year, U.S. or foreign. the cattle call of the bullpen or the seemingly endless race after race of Track Coach became a digital-only talented athletes that generate the sights, the sounds and the swirl of colors publication in 2015. Track & Field News that becomes more than any scribe could ask for. subscribers get free access to all Track Coach articles. The characters are countless but there are some that stand out with heroic See www.trackandfieldnews.com. deeds. The early press, a program or a neighbor’s overheard chatter can spark Click on “subscribe” some remembrance of a previous performance or foreshadow which characters warrant greater attention. Uniforms and sweat suits also can give a clue. And BACK ISSUES OF for the athletes themselves there is always the quiet recognition of a head turn TRACK COACH or nod that acknowledges special status. Many back issues of Track Technique/ Track Coach, #111-208, are available The plot would be pretty simple. Something everyone “gets” in a matter of singly at $5.50 (U.S. delivery)/ moments. Four people, each runs individually, and they hand off the stick. Initially $9.50 (foreign delivery) each simple and straightforward. But the plot does “thicken” when one starts to mention postpaid. No issues previous tradition, win streaks, records, rivalries, challengers and how the individual teams to #111 are available. deal with the struggles of the elements – the sun, wind, rain, the track that can all complicate choices and present unforeseen obstacles that beg the question – just To order, send your check to whose side are the Gods on today?

Track Coach Melody is a harmonious sound. The soundtrack at Penn is noise, the cackle of 2570 W El Camino Real, thousands of voices pointless and discordant. But the action on the track focuses Suite 220, Mountain View, CA 94040 CONTINUED ON NEXT PAGE

TRACK COACH — 7518 EDITORIAL COLUMN one can’t, it’s just that one doesn’t. And of characters changed regularly with Continued from page 7518 with the set-up of the stadium, who is graduation after graduation. going to hear what gets said anyway? Profanity and guttural grunts do little to Jerry Bouma, a long ago teammate of the sound for the momentary hush of a move the storyline forward. But given mine, is writing a book on that streak. race start to the adrenaline rush of the a quieter stage and a time to reflect, Together we have gathered some of woo-woo birds to the final breathless be that time years or even decades, the “characters” that made for those finish. An acquired taste? Easily. the characters would have something successful races. Lest one think this is to say, something that would illuminate a simple trip down Memory Lane these In the end there is thought. This and be of import to fans and fellow are all four-minute milers, who won is a time of consideration and competitors alike. 32 individual IC4A championships, 22 contemplation of what has happened. individual NCAA champions, 52 Penn The thoughts might be awe, inspiration The success Villanova University has Relay titles, set American, national or admiration. They may offer the had at the Penn Relays over the last and world records. Many were true example of perseverance, drive or 50 years is legendary. The names Olympians. It is an extraordinary dedication that inspires the audience of some of the characters/runners collection of exceptional young men. to emulate, especially for the young. are woven deeply into the fabric of In this issue they’ll talk about the For the old it may generate a time of that event and even the sport itself. preparation, the teamwork, the trust reflection, a wistful time of pleasant From 1966 to 1981 Villanova had a and the mindset that went into the memories of days gone by. remarkable streak of 16 consecutive culture that Jumbo Elliott and Jack distance medley relay victories against Pyrah created that made for one of Diction is the stretch. No one enunciates all comers. Year-in, year-out the result the more remarkable win streaks in when they are running fast. It’s not that was the same, even though the cast the history of track & field.

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TRACK COACH — 7519 LOW-GLYCOGEN TRAINING

BY JASON R. KARP, MBA, PHD

Excerpted from Jason Karp’s new book Running Periodization: Training Theories to Run Faster.

It has been known in the scientific accompanies endurance exercise for three weeks. Half of the study community since the late 1960s that results in an empty/refill-more participants trained six days per the ability to perform endurance cycle. When muscle glycogen is week, alternating days of 100 min- exercise is strongly influenced by depleted by prolonged exercise, utes of cycling at 70 percent of their the amount of pre-exercise glycogen muscles respond to the empty tank VO2max with days of high-intensity (carbohydrate) stored in skeletal by synthesizing and storing more interval training. The other half did muscles, with muscle glycogen than what was previously present, both of those workouts on the same depletion becoming the decisive a process largely controlled by the day (separated by one to two hours factor limiting prolonged exercise at hormone insulin. Empty a full tank, of rest) every other day. The twice- moderate intensities (65 to 75 per and you get a refilled larger tank in per-day training strategy resulted cent of maximum aerobic power, its place. (Imagine if your car, after in a marked decrease in muscle VO2max). Any marathoner who has driving for long enough that it ran glycogen after the first workout, hit the wall knows this intimately, out of gas, created a larger gas tank such that the participants started as well. It is also well known that when sitting on the driveway. That’s the second workout with significantly more glycogen in muscles before what your muscles do.) lower muscle glycogen than before exercise results in a greater use the day’s first workout. After three of glycogen during exercise, and When it comes to refilling a larger weeks of training, muscle glycogen therefore increases the ability to tank (and inducing greater mito- significantly increased in the twice- sustain a high intensity (e.g., a chondrial enzyme activity, which per-day training group but not in the faster pace). Research has even enhances aerobic metabolism), once-per-day group. shown that fatigue can be delayed training twice every second day is with carbohydrate supplementation superior to training once daily. That Aerobic enzyme activity and the during exercise. was the conclusion of researchers amount of fat used during submaxi- at RMIT University in Victoria, Aus- mal exercise also increased more The well-documented decrease tralia, after 18 endurance-trained, by training twice every second day in muscle glycogen content that male cyclists and triathletes trained compared with training once daily.

TRACK COACH — 7520 However, despite the physiological plete muscle glycogen on a regular adaptations that favored twice-per- basis. (In the marathon race itself, TRAINING CONSISTS OF A day training, endurance performance it’s important to consume carbohy- SERIES OF THREATS TO (measured as the average power DIFFERENT ASPECTS OF drate to prevent a severe drop in maintained during a 60-minute YOUR ATHLETES’ BODIES’ blood glucose. Since runners should cycling time trial 15 minutes after SURVIVAL. never do anything different in the completing a 60-minute ride at marathon that they have not done 70 percent VO2max) didn’t differ in training, they must balance the between the two types of training. To prepare your athletes’ bodies to physiological adaptations with the (It’s plausible that three weeks of store more glycogen for long races, practical concerns. To facilitate this training, although having an effect on low-glycogen training can be ac- balance, I suggest alternating long muscle glycogen storage, enzyme complished several ways: runs during which runners consume activity, and fat burning, was not and don’t consume carbohydrate. long enough to elicit differences in (1) Training twice per day without When they do consume carbohy- cycling performance, as measured consuming carbohydrate be- drate, they should use the same in this study.) tween workouts gels and sports drink that they’ll use (2) Running long (at least 90 min- on the marathon course.) A clever experiment at the Copen- utes) on consecutive days (and hagen Muscle Research Center in consuming a low-carbohydrate If your athletes run twice on the Copenhagen, Denmark also found diet between runs) same day for low-glycogen train- that training one leg twice every (3) Consuming a low-carbohydrate ing, the timing of the second run second day for ten weeks caused diet during periods of long- is important—they should do their greater muscle glycogen storage endurance, low-intensity training second run before enough glycogen and greater endurance (measured (4) Not consuming carbohydrate is synthesized and stored in their as time to exhaustion during knee during long runs. muscles (within a few hours). Run- extension exercise at 90 per cent ners shouldn’t do low-glycogen train- of peak power output) compared to Regarding this last method of avoid- ing all the time, since carbohydrate training the other leg of the same ing carbs during the run, which runs is necessary to fuel high-intensity person once daily. counter to what most marathon run- training. They should train with nor- ners do, one of the main purposes mal or high muscle glycogen during Starting workouts with low muscle of long runs is to deplete (or at least high-intensity training periods, and glycogen increases the transcrip- severely lower) muscles’ store of gly- with low muscle glycogen during tion of specific genes and proteins cogen. Glycogen-depleted muscles low-intensity training periods. involved in training adaptation, force muscles to more effectively making it a promising strategy to rely on fat for energy, stimulate the Dr. Jason Karp is founder and CEO of enhance glycogen storage, which liver to make new glucose from non- the women’s-specialty run-coaching is a crucial factor for long races carbohydrate sources (a process company, Kyniska Running. He is a (marathon, ultramarathon). called gluconeogenesis), and stimu- coach, exercise physiologist, author late a greater synthesis and storage of 12 books and more than 400 ar- Training consists of a series of of glycogen during recovery, all of ticles, speaker, and educator. He is threats to different aspects of your which are important adaptations to the 2011 IDEA Personal Trainer of athletes’ bodies’ survival. Because prepare for long races, most notably the Year and two-time recipient of carbohydrate is their muscles’ pre- marathons and ultramarathons. the President’s Council on Sports, ferred fuel during exercise, a low Fitness & Nutrition Community Lead- ership award. His REVO LUTION carbohydrate (glycogen) fuel tank If your athletes consume carbohy- 2 RUNNING™ certification has been is threatening to the muscles’ sur- drate during their long runs, they obtained by coaches and fitness pro- vival. When that threat exists, your won’t deplete their glycogen fuel fessionals in 25 countries. Follow him athletes’ DNA gets busy transcribing tank and will blunt these adaptations @drjasonkarp on social media and genes that ultimately lead to mak- from occurring to their potential. To learn more about Kyniska Running create the largest muscle glycogen ing a bigger glycogen fuel tank to at kyniskarunning.com. assuage the threat. storage possible, they need to de-

TRACK COACH — 7521 VILLANOVA ROUNDTABLE — REMINISCING ABOUT THE “JUMBO YEARS”

This is Part 1 of a roundtable involving some of the top Villanova middle distance runners of the 60s and 70s, reflecting on the great success of their relay teams, particularly at Penn.

BY RUSS EBBETS, EDITOR, TRACK COACH

INTRODUCTION Villanova teams won the Penn and Marcus O’Sullivan. By Jerry Bouma Relays Championship of America Villanova, 1974 Distance Medley Relay for 16 What was it about the Villanova consecutive years. During that track program that produced these There is something special about same time-period, Villanova teams astonishing results? What were the relays. While track & field is an won a total of 52 Championships drivers or the motivating factors? intensely individual sport, the of America titles at those same What was the consistent thread? memories associated with a win- Penn Relays. Furthermore, the How did the coaching, the training, ning relay team linger long and track team was small—most years the team culture, and the individual are perhaps more cherished than several team members would run characters come together year after individual accomplishments. three or even four races. It was an year to produce this success? era that saw a continuous string When it comes to middle distance of Villanova greats: Dave Patrick, This Roundtable explores these running, there was no relay pro- Marty Liquori, John Hartnett, Ken very questions. It endeavors to gram that compares to Villanova Schappert, Eamonn Coghlan, Mark gain a deeper understanding of University. From 1966 to 1981, Belger, Don Paige, Sydney Maree why the Villanova track program

TRACK COACH — 7522 VILLANOVA BIO’S

Dave Patrick (1964-68) was an European Junior Cross-Country Eamonn is perhaps best known Olympic favorite in 1968, winning Champion (1970). His abilities on as Chairman of the Boards, set- the 1500 meters in the first set of the track soon emerged—John ting the world record for the in- Olympic trials. Dave’s storied ca- ran a 3.54.7 mile in 1973, won door mile three times and the first reer includes three world indoor the indoor NCAA 2-mile in 1974; to break 3.50 with his 3.49.4 – a records (880 yards, 1000 yards 6 IC4A championships, all in dif- record that stood for 15 years. A and 2-Mile Relay); 4 NCAA track ferent events (indoor mile, outdoor four-time Olympian, he was also championships, 2 NCAA cross mile, 3-mile, 6-mile, steeplechase the first Master (over 40 years of country team championships, and cross country) and winner of age) to run a sub 4-minute mile. 6 IC4A championships and 7 6 Penn Relays. John represented He won the 5000 gold medal at winning Penn Relays Champi- Ireland in 1972 Olympics, running the 1983 World Championships. onships. Dave finished fourth the 5000 meters. in the second set of trials and Mark Belger (74-78) — no Villa- unfortunately was not named to Ken Schappert (70-75) — from nova runner has won more Penn the 1968 Olympic Team. He was New York City, Ken showed his Relays championships than Mark officially added in 2008. versatility running every distance Belger with 10. Mark was a pro- from the 440 yards to the mile digious 800-meter runner as well Tom Donnelly (1966-1970) — including cross country. Ken won as the 880 yards and the 1000 Tom was the ultimate teammate the NCAA indoor 880 yards (1973) yards. He won 3 NCAA champi- running on three winning NCAA and was a two-time IC4A champion. onships, 4 IC4A championships cross country championship He was part of 8 winning Penn and was part of 3 world record teams, 3 Penn Relays cham- Relays championship teams includ- relay teams – the indoor DMR, pionships and 1 NCAA indoor ing a world record DMR and 2-Mile the indoor 2-Mile Relay as well team championship including relay. Ken still holds the Villanova as the 4-Mile Relay. Originating the winning DMR in 1968. Tom outdoor 880-yard record which he from Long Island, Mark became also won the IC4A 3000-meter set in 1973. the second fastest all-time HS steeplechase that same year. 800-meter runner in 1974, sec- After graduation, Tom took up Tom Gregan (71-75) — from ond to Jim Ryun. He just missed coaching at Haverford College Howth, Ireland, Tom ran 3.43.5 as making the 1976 Olympic Team and is best known for his work an 18-year-old in 1971. At that time, in the 800 by inches with a 4th with Sydney Maree and Marcus this was the second fastest time ever place finish in the Trials. O’Sullivan. run at that age, the fastest being Jim Ryun. Tom ran on 5 Penn Relays Gerry O’Reilly (83-87) — from Chris Mason (1967-1971) — championship teams including the County Meath, Ireland, Gerry from Sheffield, England and the world record setting DMR in 1975. ran a 3.54.6 mile in 1986, third first Villanova athlete of British Tom won the IC4A indoor mile in a fastest ever run by a Villanova descent, Chris became Villa- time of 4.00.6 in 1974. athlete behind Sydney Maree nova’s 4th sub-4-minute miler, and Eamonn Coghlan. He was running 3.59.9 in 1970. Chris Eamonn Coghlan (72-76) — from a six-time Big East Champion; left an incredible legacy of hard Dublin, burst on the world scene a two-time IC4A outdoor cham- work and consistency winning 8 in May 1975 when he ran a 3.53.3 pion; and a two-time IC4A indoor Penn Relays championships, 2 mile, a new European record in the champion. Ironically, Villanova NCAA cross country team cham- same race where Filbert Bayi set a finished second to Arkansas in pionships and 1 NCAA indoor new record for the mile in 3.51.0. the Penn Relays DMR in 1987, championship. His accomplishments at Villanova but in doing so Gerry anchored are legend: the last two years he the team to set the school re- John Hartnett (70-74) — from went undefeated ending up with 9 cord in 9:21.02. He competed Ballyhooly, County Cork Ireland, Penn Relays championship wins, for Ireland in the 1988 Olympics. John arrived at Villanova as the 8 IC4A wins and 4 NCAA wins.

TRACK COACH — 7523 was so successful for so long. Most importantly, it seeks to identify those factors that can be applied by any coach or track athlete regardless of the era.

This is the first time that the Vil- lanova greats have been brought together and challenged to reflect on their amazing accomplishments. So hang on and enjoy the read. ______

The relays in track are a little dif- ferent type of race. What is the first relay race you can remember running?

Dave Patrick (DP) — I only re- member running two relays in high school. A two mile relay that I anchored as we wanted to be the first team in the county, maybe in the state in 1964 to break 8:00 minutes. We did it and ran a re- cord 7:57. I remember cheering for my teammates to go all out and received the baton from Charlie Messenger and the rest is history. I always liked the pressure of run- ning anchor with the mindset that I had to run all out to ensure our teams win. And of course the high school distance medley at Penn in ‘64 which is reviewed in more detail. Our coach was fighting like crazy to get us in the Champion- ship of America race which almost This is from a Bud Light advertisement featuring James “Jumbo” Elliott, didn’t happen. We were never in a Villanova track coach 1949-1981. race in front of so many people, so the butterflies were intense as we waited in the bull pen to get our as a track power with many of the doubled running the open 880 and opportunity. upper class runners being sprint- a relay. To me, relays made us a ers. As a sophomore my coach team and though I don’t remember Mark Belger (MB) — I went to focused me on the open 880 and the first relay race, I do remember Mepham HS, a three-year high the 4x440 mostly because we didn’t enjoying running relays more than school on Long Island in New have enough half milers and milers the individual races. York which had run 2:03 for the to flesh out longer relays. When I 880 and 60 seconds for the 440 was a junior the focus began to Tom Gregan (TG) — 4/30/72 - First yard runs in Jr. HS. The program move from the 4x440 to the 4x880. Penn Relays Distance Medley: at Mepham was establishing itself The point being, at most meets I Championship of America. We won

TRACK COACH — 7524 and broke the Penn Relay Carnival high school relays were winning worked on the track. I’d jog to the Record — 9:37.5, Ken Schappert, the sprint medley at the famed forest and sit there watching the Greg Govan, Tom Gregan, John N.Y. State Relays and running the team train (they mostly did repeat Harnett Championship High School DMR 100y sprints). Sometimes I trained at Penn my senior year. with the team. The second year I Gerard O’Reilly – (GOR) — My was given a team jersey to run in. sophomore year at Villanova run- Eamonn Coughlan (EC) — My Then first race that year was a little ning the 1200m leadoff on the DMR first relay race was when I was different. It was a 440. I went out at Penn Relays. It was my first time about 9 years old. We used play harder than ever and was leading to compete at the PR so that first many sports around the streets after the first turn. I remember experience of dealing with a large where I lived in Dublin. My mates thinking, “Where is everyone?, why crowd, the organized chaos of the noticed I had good running ability aren’t they running faster?”. On the paddock area, and looking at the and always picked me first when back straight I swung out wide and guys you thought would be your we had relay races around the “Old let the other runners catch up and main threat were all thoughts that Clinic” building. pass me, and then I tucked in and went through my mind. from behind ran through the pack throwing elbows and zigzagging Chris Mason (CM) — I began my I ALWAYS GOT GREAT until I reached the front for a second athletic/track career as a 14-15 year SATISFACTION KNOWING time. Coming out of the last turn I old in England running for a local THAT WHEN I HANDED started hitting the wall and tried to running club. As such we were not OFF OR FINISHED IF I not let anyone pass me. I finished exposed to relay meets as in the WAS ANCHORING THAT second and remember thinking, U.S. To be honest my first relay I COULDN’T HAVE GONE “That was fun.” I started working race was a road relay. That said, ANY FASTER out more with the team. The Jr. HS the first track relay race I remember program only lasted about 6 weeks. was the Quantico Relays in 1968. After three seasons I had run a 2:03 I ran the ¾ leg on a freshman How did you get started running? 880 and a 60 second 440. Four Distance Medley. With several different cultures months later I was on the HS XC and nationalities, the exposure team and running my first workout. John Hartnett (JH) — My first and entry can differ significantly. It was a 2-mile run. I couldn’t do it. ever relay race was freshman year What drew you to the sport? I felt ashamed and told the coach anchoring the freshman DMR at the I had to quit. He encouraged me IC4As indoors at Princeton in 1971. MB — In Jr. HS my dad told me I to not quit. Instead, he said, “Just We finished 3rd but I dropped my had to either join a sport team or show up and help out with the team”. PR from 4.12+ to 4.04+. That’s when come home directly after school. I did that for a day or so and saw I realized sub-four was possible. I tried soccer but was too slow. I all the guys having fun. My coach wrestled, and really liked it, however started me off easy, and before I Ken Schappert (KS) — I have I never made the Jr. Varsity team; knew it I was one of the better JV always enjoyed the camaraderie regardless I enjoyed the workouts. runners. It wasn’t easy, but it was in running relays; it does not take I didn’t like someone throwing fast fun. That year, at age 15, I dropped the place of an individual race or balls at me, and I had my jaw bro- down from a 2:03 880 to 1:53 and championship. What it does is bring ken playing flag football. I joined I had started to take training and a group that you become extremely track, and without any training I ran racing seriously. close with, training together day af- my first 440 as a 7th grader. I ran ter day, accomplishing something as a 63 on a cinder track wearing a TG — 1967-15-years-old started a team that you all can cherish. My sweatshirt, sweat pants, a ski mask, running at my high school (“Swords” earliest memories of running relays and sneakers. It was cold and rainy Voc Tech School). Joined my run- were my freshman year in HS. I that day. The coach said I looked ning club “Conliffe Harriers” and was put on the varsity 4X880; there like a distance runner and had was coached by Maurice Ahern were 2 seniors & a junior and me me run loops in the woods along who became my only track coach on the team. The two most notable the parkway while everyone else beside Jumbo. By the age of

TRACK COACH — 7525 16-years-old I became the 2nd CM — My first recollection was in we had an intra-school track meet fastest under- 16-year-old to run ’56 (age 8) with Ron Delany winning and I won the 50yd dash & 220. the mile in 4:07.6. Jim Ryun held in Melbourne. That got my attention, Aat the time I thought the 220 was the record at 4:06.7. During the next as he was Irish and a big deal was a long distance run. three years I won most of the Irish made of it in the UK. A few years national championships in the mile, later when they began to show the EC — My dad Bill introduced me 3-mile and half-mile. AAA championships (believe it or to athletics. He was an athlete and not the heats too) on the BBC; I used take me and my brothers to What drew me to the sport was began to take interest, especially track and cross country meets from the feeling of complete freedom with a few “local lads” and began the time I was about 6 years old. and control. to be prominent in the sport, with Even at that age I always wanted Derek Ibbotson setting the world to be a runner. The harder I trained the better I record for the mile. I began to became. daydream of breaking 4 minutes, To a man you are all very experi- although I was not in training. At enced relay racers who competed DP — When I was a young teenag- the age of 13-14 I played soccer in high pressure situations and er, I would run everywhere I could. for my school on Saturdays; this no doubt agree with the cliché – If it was to the store I would run it was also the only days that Shef- “the chain is only as strong as its as fast as I could. When we played field would hold its cross country weakest link.” Were you ever the kids games I would always outrun race in the local parks. As one of “weak link” on a relay team? How kids trying to tag me. It was fun! the better players I was told I could did you prepare and compete as My first quasi-race was in the 8th run only when we had no game you reflect on that experience? grade for physical fitness. We had that Saturday. When I finally got What was your interaction with to run the mile run and I finished a chance to participate I came in your teammates on that team? a couple hundred yards in front of the top 10 or so. The next race I second place. My gym teacher knew ended up winning. At that point the MB — I was never the weak leg. I had talent and called the high school’s Phys Ed teacher told me In high school I don’t remember school coach and told him he had to join a local running club as he running anything other than the a great runner that was heading to knew not much about training, etc. anchor leg (4x4, 4x8, SM, DM). Kenwood as a 10th grader. When the coaches strategized on JH — I had an interest in running how we’d approach district, county, GOR — I grew up in a small town from a very young age but didn’t and state meets, they often had in Ireland where there were not compete until I was 15. I started to run the relays thin and score in tons of options available to young participating in 1-2 mile runs with as many events as possible which kids. We had Gaelic football, hurling the local Gaelic Hurling team. A meant there was no single A Team. and a local running club. I had a neighbor noticed I might have some The A Team was broken up and neighbor who was part of the local potential and invited me to join a xc/ the fillers were from our B runners. running club so he encouraged me track club. My high school did not In a warped way you can say I to give it a try. I loved it and as I actively promote the sport. was the weak link because I was got older, I left the other sports and typically doubling—if I failed we’d focused 100% on track and cross KS — This is an interesting ques- lose a lot of points. My teammates country. I think what I liked about tion. Growing up in an inner city often just had to run the relay, and running was the individual aspect of and playing many inner city sports I remember them telling me they it, the harder you trained the more everyone wanted to be the best wouldn’t let me down. I cannot success. In team sports I found it to at something. Some were good say how proud I was of every B be a little frustrating that you could at basketball, softball, handball, and C runner who stepped up and have 70% of the team committed stickball I was fortunate to be one ran their heart out. Regardless of to working hard but if other 30% of the faster kids in running races. the finish, when we’re at reunions didn’t bother then as a team you We used to have manhole cover even today, some have come up probably wouldn’t do well. races where you race from one to to me and said they didn’t want to another in the streets. In 4th grade be that guy who couldn’t help me

TRACK COACH — 7526 since I had to double and triple at all my high school and college relay the big meets. In college, several races. I enjoy most running from times the situation was the same behind so that I could size up the as in high school. I’ve always been competition and plan a strategy to proud and happy to run on a relay. win for the team. Our guys knew After all, they were my teammates. that if I got the baton in contention we could get the victory as they had CM — When you have one of the confidence in me and I wasn’t going top milers in the world, I was always to let them down. Upon reflection, a “weaker link”; this always took the I was a weak link one time when pressure of the rest of the team. I did not run anchor and that was From what I recall no discussion on the mile relay at dual meet with occurred. Tennessee in ‘68. After winning the 880 versus Tennessee NCAA half JH — I was the weak man on relay mile champion Larry Kelly, Jumbo teams on a few occasions. As a put me on the mile relay. A leg I will team, we didn’t discuss strategy a always remember as I got smoked whole lot. We knew as a team that the first 220 before working my each member would give 100%. way back with a 47.8 leg. It was Relays had a significant tradition at special knowing that the anchor of Villanova and each team member the relay was The Mighty Burner was going to give his all on the (Larry James) who tore up the track given day. as we defeated Tennessee with at time of 3:09.4. TD — There was never any real pressure on me. I figured that I just EC – Fortunately, I was never needed to be as good as the 4th considered as a “weak link”. Our best guy on the next best team out preparations were similar to prepa- there. We always had an Olympic rations for any race. The cama- 1500 guy anchor the years I ran so raderie between teammates was I just needed to make it around the important for a successful outcome. track 4 times. Dave Patrick We trusted and believed in one another’s ability. That alone gave GOR — I’m not sure I was ever anyone was the weak link would us confidence to win all the time. the “weak link” but there were be a travesty to a teammate. In When I got the stick I was inspired plenty where I wasn’t the strongest running relays you need to know to run, more because this was for link. I always got great satisfaction your competition and if you know the team, not me! knowing that when I handed off or that, you then know how to race finished if I was anchoring that I them and give the team the best On the flip side most of you have couldn’t have gone any faster. If I advantage to win. This is what puts also been on the anchor leg. felt I gave it everything I had but teams like VU way ahead of teams How was that mindset different? got beat then I could always look that were faster than us on paper. Was it more pressure on you? If my teammates in the eye and tell Jumbo had the magic. so – how did you cope? Or was them “I gave it everything I had.” it more, “Just get me the stick DP — I was placed in the anchor (…and I’ll take care of things)?” KS — I have to totally disagree position which is the position I with the above statement. I have prefer. I realize I have to run 3X TG — Being on the anchor leg was been very fortunate to be a part of harder as I have three other team- always a dream come true. The some of the greatest relays in the mates that are putting it on the line. mental capacity and focus suddenly mid 70’s with some of the great- I had only known racing anchor in changed from running a relay race est teammates ever. To say that to running an individual race.

TRACK COACH — 7527 Once I got the baton tucked away, I Medley. I considered myself a miler best way to beat the competition go was always given the lead or in 2nd + rather than an 880 runner. I was out hard and challenge them or be place and completely ahead of the scared and probably ran that way. super confident in you final kick. rest of the field and out of harm’s However, in my opinion I would have way. After the first 20 yards I men- probably been beaten anyway as EC — Yes, “get me the stick and tally switched from running a relay I was up against a bona fide half- I’ll take care of it” sums up my love race to running an individual race miler. It was the relay that ended a of relay running. When you learn against one or two other competi- five-year streak (‘67,’68 ‘69 and ’70). to consistently win individual races tors. I always knew their weakness the same confident attitude takes and focused on my race plan. JH — Definitely more pressure on over. This positive attitude applied the anchor leg because your team- to all teammates who carried the GOR — Anchoring a relay at Penn mates are relying on you to bring it stick. All for one, one for all! Relays especially an event like the home. Due to my lack of speed, my DMR is a real pressure cooker. You strategy was always the same. Go Jerry Bouma has stated that know you’re carrying the hopes of out strong and stay strong. there are three seasons at Vil- Villanova, your current teammates, lanova – cross country, indoor and the legacy of the successful DP — See Above- Running anchor and Penn Relays. What do you Villanova teams from the past along is the ultimate compliment a coach remember about the 2-3 weeks with your own expectations. Then and teammates can have in you. leading up to Penn? I’m thinking you need to focus on your race plan, Their confidence that I can do the of training preparations, specific if I get the stick in the lead what job only helps to increase my de- workouts, the conversations, the do I do, if I get the stick 50 yards termination and mental toughness. atmosphere or preparatory races. back what should I do. Who are the big kickers? For me, I always felt KS — The mindset is somewhat MB — Very true. XC was build-up confident that if I got the stick in different but at times it’s the same for indoors, indoors was the training contention, I could deliver because as I stated above. You need to know season for Penn. Typically after the I knew I had put in the work. the competition and the best way indoor NCAA’s I remember taking to beat them. a few weeks off from training and MB — I preferred getting the baton just jogged some miles. Then when in second place which gave me You always want to make sure your spring season started we’d run some time to measure up the other anchor is given the best possibility 4-6 quarters on the cinders’ twice runners and helped to decide when to win. Like in the 1973 DMR when weekly with the quarters being an to strike. I don’t really remember we ran against Bowling Green with easy float at 58-60 seconds. That telling anyone to get me the ba- [Dave] Wottle on the anchor leg we was it. My mantra was “never lose ton in second. On the other hand knew we had to give Hartnett a good at Millrose, never lose at the IC4A’s, I remember more saying, “Just lead so it would not end up with a and never lose at Penn.” As far as get [Dave] me the baton within 20 sprint to the finish. When I handed training went, there were a dozen yards of the lead”. I loved to race off to John he had a 14-second lead middle distance runners to train and relay racing typically meant and I ran 53 pt. on my final lap. At with so it was easy to hide out and you needed to come from behind that point we knew that John was float in the middle of the pack, no (which is way more fun than running going to make him work to even pressure, just find the stride and be from the front). On the other hand, get into contention. ready. A week or so before Penn if I did get the baton in the lead we ran the Rutgers Relays (?) as I’d hammer the pace early making Whenever I ran anchor and did so a warm-up meet. I never ran well, the runners behind me go out too many times on our 4X800 I was my allergies typically hit hard in fast which meant you didn’t need always comfortable if I got it with the early April. I was lucky to run a a blazing kick to finish the race. It leaders. I never felt pressure. That’s 1:54 880. It didn’t matter. The next was a game of tag. something you put on yourself and meet was Penn. it can turn into a heavy burden. To CM — I was only the anchor at me it was always an adrenalin rush DP — Cross country was the real Penn on one occasion, the Sprint but you had to know what was the foundation—more miles, greater

TRACK COACH — 7528 number of intervals. Although quar- for Penn we would then race into feeling that a successful year was ters were the bread and staple, shape with the rare dual meet and measured on how we did at the repeat halves and even mile runs the Iona and Quantico Relays. The Penn Relays, NCAA’s were almost were challenging and helped to latter two being Jumbo’s version of secondary. There was definitely build the foundation. We knew what “Spring Training” in which his team more of an urgency in training in was only a few weeks away and as would be put together for Penn. the weeks leading up to the relays, the day got closer our resolve to the joking around was replaced by give our very best became greater. TG — The workouts became like a more serious mindset. We knew the training would quicken race day. The pace of the training with faster quarters 7-10 days session running a 10 x quarter-mile JH — Yea, there wasn’t much of a before Penn. We worked together sessions was faster than race pace break between indoors and Penn as a team in workouts, spurring itself. We would run a 10 x quarter relays. the first few weeks after each other on, taking turns leading, (440) session doing 58 sec. per indoors, I usually started to build knowing if you could get through lap with a fast recovery time out. some mileage on the roads again the “quicksand” on the first turn the Each guy would be the pace setter/ and just recover. About 2 weeks rest was downhill. We knew that leader for each quarter-mile run. before Penn, there were usually a the last 2-3 would be every man On the final two 440’s Eamonn few fairly intense track sessions. for himself, pushing hard to get and Schappert would blow out a the most out of the workout. Fine 57 second lap pace just because TD — I always thought the three tuning our physical side and then we felt great and really tuned in for seasons (indoor/outdoor/Penn working on the mind!! Like other big running that type of pace at Penn Relays) was a pretty cool saying, races (IC4A’s and the Nationals) I in days to come. though as a distance runner, I would would lie in bed at night preparing say that many of us would include my mind to handle the physical pain We never did much practice of the a 4th season, cross country. That that I would have to deal with in “baton exchange” itself. Two days season also spanned half of the the race. Planning multiple strate- before we would have a very easy school year with the three others gies depending on where I took the workout and Jumbo always then covering the same amount of time baton, knowing I would draw upon said let’s go to the football field and second semester. Cross country my mental toughness and spurred have some hand-offs exchange. also laid the foundation for enabling on by the crowd and teammates. We did maybe five or six practice our great middle distance guys to exchanges and that’s it. In one of double and triple effectively at Penn In summary, we were all business a the exchanges I was doing with and other big meets. Jumbo just couple of weeks before Penn, fine Greg Eckman (440 leg man), Greg viewed cross country as a condition- tuning our mind and body no matter would run full out towards me and ing period. He wanted you ready the obstacles—tough teams, tough I messed up the exchange. Jumbo and strong and in shape to start with weather it made no difference. would yell at me and say “’Tom Cat, track on January 1. Don’t think it focus on his hand as he is coming mattered to him if we qualified for CM — The weeks leading up to to you. And don’t mess it up again.” nationals as a team or ended up Penn usually began with a week or My punishment was doing a few winning the meet (which we did two “rest” from the intense workouts more exchanges with Greg. Our four times in a 5-year period). It from the Indoor season after the focus on Thursday and the morn- did matter to the guys on those NCAA Indoors. For a few of us the ing on Friday was not messing up teams. Still, I don’t think he was NCAA indoors usually meant mul- the exchange and controlling the ready to hand back those NCAA tiple races over two days too, not “track space around you” where championship trophies. unlike Penn, so the roads became you waited for the incoming man. a nice change. Early April we began EC — Two to three weeks out from training on the “track” at ‘Nova. GOR — What I remember was Penn we were not necessarily in April it tended to rain a lot and we hearing from upper classmen the the best of shape. We’d experi- sometimes had to do our repeat importance of the Penn Relays ence a few below par performances quarters on the grass strip in front during my freshman year. I think at either the Queens-Iona or the of Dougherty Hall. In preparation on campus there was almost a Dogwood Relays. Those poor runs

TRACK COACH — 7529 and then would fine-tune for Penn. race, stretched on the same area of grass and did my striders on the The conversations differed each same sidewalk. I’d look over at the year depending on what we thought Villanova section at the bottom of we could accomplish. I remember in the backstretch when I was in the 1975 the evening before the DMR a paddock area. Hearing the voice of few of us were chatting and I said I the announcer Jack O’Reilly always think we could get the world record got my adrenalin pumping; if he if everyone runs to their capabili- was involved you knew you knew ties. That’s exactly what happened you were competing at something that evening. special.

Were there any rituals you ad- KS — From Tuesday on the week opted or followed on the day of of PENN we all started to taper a race at Penn that you saw as and Jumbo would be full of fun and good luck? laughter knowing this would relax us. We also never really knew what MB — I wished and hoped for rain, we were going to run till the day wind and cold temperatures. When before, we also did not know what race conditions were bad, while position we were going to run till warming up, you could tell who Jumbo made his decisions. was ready to run and who wasn’t. It lessened the need to strategize. Jumbo’s reasoning I learned later If it was sunny out I’d jog in the on was that he did not want us to shadows of Franklin Field and worry about our races till the time clear my mind. Typically, before of the race. He was a master at going out on the track you’d meet that. “You do the running and I’ll with Jumbo who’d squeeze your do the worrying,” was his thought. shoulders and say something like, “Don’t drop the baton.” EC — I guess there were some Eamonn Coghlan unspoken rituals. We knew well TG — One hour before race time what was expected of us at Penn, perked us up and made us train that I would leave the stadium and go we knew we were Villanovans, and bit harder. Usually anything from outside one block away and do my we knew we had no choice but to 10 x 400’s to 20 x 400’s. We knew warm-up. This area was private, win. Before we’d enter the track, Jumbo expected more of us and he away from the crowd but close Jumbo reminded us of this as we instilled belief in such a way that enough to hear the roar of the crowd gathered under the bleachers near he scared us into top shape. We in the stadium. There were no other the finish area. We’d look at one all got the message that we’d be people around just me and my fo- another in the eyes and say, “Let’s primed for Penn. We had no choice! cused thoughts and nervousness. kick ass.” This was very special because I KS — For most of us Penn Relays was by myself getting into my race DP — Getting to Howard Johnson’s preparations always started on zone mental framework but so very for breakfast which certainly beat April 1st. It was the excitement of close to all the excitement of what the awful food in the cafeteria. who is going to run what and in was happening inside the stadium. Really, just being supportive of the what position on the relay. I always team. We had a job to do, and we remember the week or two before No other athlete from other schools had each other’s back to ensure Penn we always ran Queens-Iona found this private place to warm up. victory. We always kept things light- Relays. We all ran different events hearted with jokes and pranks. Most and in multiple relays to see just GOR — I always had the same of the time we trained together, we what type of shape we were in warm-up routine and before the ate together, we loved each other.

TRACK COACH — 7530 Racing consecutive days with was extremely important to build to handle running in three relays multiple races is not something that base during the fall. It didn’t over two days. Our mental approach most of you had any experience matter if you were an 800 guy or was one relay at a time. with prior to college. How did 10K guy we all busted our asses you approach this physically? in the fall many logging more than We weren’t satisfied winning just How did you prepare yourself 100 miles per week. This was the one race, we wanted them all. Each mentally? foundation that we took to indoor win inspired us to the next and so & outdoor to fine-tune our event. on! We had the mental strength MB — I totally expected to double When it came to Penn Relays time to handle any physical challenges and triple on weekends which there could be no doubt that you because we were prepared, and started in HS. Welcome to my real- were ready when it was your time. we drew off one another. ity. It seemed like you don’t go to I always felt like superman when I a track meet to run just one event. put on the jersey to run at Penn. GOR — I looked at what guys “Whatever you do, don’t drop the like Eamonn Coghlan, Don Paige, baton”. From the mental approach, knowing Sydney Maree, Marcus O’Sullivan that you put in the work and you and John Hartnett did. They set the CM — Relied on the coach’s work- have three other guys on the team bar for the rest of us and proved it outs, did not overtrain and made that had the same focus as you was possible to run multiple races sure to get a good night’s sleep on made the challenge less stressful. at a high level on consecutive days. the TWO nights before the race(s). TG — The physical part took months Why are the Penn Relays differ- DP — High school was a good to do. Jumbo explained it to me this ent? I once heard Penn State’s precursor for Penn. Winning the way. “Tom Cat, the training work coach Harry Groves say he’d HS DMR championship and then you do during the fall and winter is rather have a win at Penn than running 1-2 with Charlie Messenger just like making a deposit into your win an NCAA championship. in the inaugural running of the HS bank account. The better you train What was the appeal? invitational mile helped set the stage (deposit) your body and mind way for what was to come. Freshman before race day ……and when it TG — I learned very fast why the year was frustrating not being able comes to the race day weekend you Penn Relays are different….. to run at Penn. will have more energy and strength in the bank (my mind & body) to be 1972 was my first eligible year to Physically, the challenging cross able make the correct withdrawals compete in the outdoors. I did not country season of building base and for mutual races for the team.” know anything about the Penn Re- some sharpening during the indoor lays except that Marty Liquori beat season set the stage for Penn. We Mentally I just focused on one race Jim Ryun there in the Dream Mile. knew we were capable of multiple at a time and did not worry about I made the distance medley team races and looked forward to running the other race later on in two hours that first year and never saw or as many relays as possible. or so. I had to take care of business visited Franklin Field until I showed at that moment for the team. I was up on that Friday around 1:00pm JH — That definitely was a new always confident about my recovery for my 3:00pm race time. The team experience for me. But since I time between races because that’s was made up of Ken Schappert, was used to competing over longer the way we worked out as a team…. Greg Govan, Tom Gregan, John distances, doubling up on the mile fast pace sessions with controlled Harnett in that running order. I was wasn’t a huge stretch. short recovery time. overwhelmed by all the activities outside the stadium with all the KS — As Gerry stated there were EC — We prepared hard. Tough vendors selling stuff. The crowds three seasons for us at VU, cross workouts on the track sometimes were immense, but I had to figure country, indoor & outdoor. During four or five days in a row along with out where to find a place to go the XC season is where we all hard runs over 10, 15, 20 miles on and warm up for my race and not built the base to get us through Sundays. If you could handle these be late trying to get back into the the long season that we had. It workouts, you knew you were ready stadium for the race.

TRACK COACH — 7531 “The story goes this way….reported running at the Penn Relays. It has by Jumbo and implemented by one by The Philadelphia Inquirer sports been more than 40 years since and all. Penn is a buzz when we page article on 4/30/74… I won a 10th Penn Relay watch, can share success together. and I’m humbled to have been on “Tom Gregan, The Villanova fresh- a team where the coaches figured DP — I think a lot has to do with man from Dublin, Ireland, had some- out year after year how to put us the tradition. The oldest running thing on his mind. “Mr. Pryah.” He in a position to win every time we relay meet in the world. Franklin said to Jack Pyrah, Jumbo Elliott’s stepped on to the track. It was fun. Field has seen all the greats run assistant, “is the Penn Relays an You came to win or at least make there and you just wanted to have important meet?” the other guy run like they’ve never a chance to join the club. Penn had run before. a special “aura” about it as it was Pyrah’s jaw dropped. His eyes close to home, in our back yard widened. His pulse quickened, so to speak. It was reminiscent of “Important meet!” he exclained, WE FELT THIS WAS OUR the modern day motto, “Protect this “Ask Jumbo that question.” HOUSE AND NO ONE House!” We felt this was our house WAS GOING TO TAKE IT and no one was going to take it The poor bloke (Gregan) simply FROM US from us. The crowd, the constant didn’t understand. Sure they call it running of races, the roars from the Penn Relays. Have for 78 years. the North stands coming around But ever since the Irish began land- CM — For me it was the tradition the turn to the homestretch. The ing on the Main Line campus nearly and bar set by the ’68 team that extra adrenalin we seized from the two decades ago this has been the made the Relays important to me. At chants in the stands only served to Villanova Relays….Jumbo’s meet.” that time Penn was the premier relay make us a few steps faster. And so meet, in which the major programs many patriotic Philadelphia track So my first race at the Penn Relays all came with the goal of knocking fans rooting with all they had for was running the coveted Distance off ‘Nova in the distance relays. the Philly area school. As soon as Medley. To that date Villanova had you put on the Villanova singlet, won six straight DM’s. I ran the ¾ JH — I would disagree with Coach you knew a tremendous opportunity leg and John anchored the mile. I Harry Groves. I would definitely was waiting for you. handed it off to John at the front place an NCAA title well ahead of of the pack and John ran a great a Penn Relays title, even an MVP KS — It’s definitely the excitement race winning by 10 inches over title at Penn. No doubt, Penn is that surrounds this meet. There are Bob Wheeler from Duke. We broke very special, especially for Villanova two great relay weekends in April, the Penn Relay Carnival Record teams. But I would have it in a dis- Drake Relays and Penn. For some at 9:37.5. tant 2nd spot. The tradition of the reason Drake was always a great meet, the crowds, the atmosphere field competition and Penn attracted GOR — It’s the biggest relay car- and the fact that it is primarily a strong relay participation. nival in the world, attracts the best relay meet all contributed to the colleges so you know you get to uniqueness of the event. The other thing about Penn is that compete with the best of the best it had a huge high school attraction and it’s local so even non-track fans EC — Well I can’t agree with Harry! with teams coming from all over the know it’s a huge event. Winning an individual or team title at East Coast and mixing it up with the the NC’s is a greater achievement. college events. So what you ended MB — A relay team is special. It Winning at Penn is all about the tra- up with is the best of the best from made track & field a team sport dition, the fanfare and an occasion H.S. and college. Then you inject unlike the 880 or mile which are in- to be part of the team. It was about the Jamaican attraction and you dividual events. Besides, everyone pride. Putting four guys together to have a great track weekend. came to Penn to win; you couldn’t perform on the day is not easy, but underestimate the East Coast we managed that so well because Part 2 continues the discussion in competitiveness when it came to of the training environment created the next issue.

TRACK COACH — 7532 VISUAL SENSORY DEPRIVATION (VSD): AN INNOVATIVE TRAINING METHOD FOR PROPRIOCEPTIVE SPECIFIC-STRENGTH ENHANCEMENT

Though the author describes how Visual Sensory Deprivation exercises may be incorporated into hammer throw training he makes it clear that VSD may be beneficial for any discipline requiring balance, precision, power, strength and conditioning.

BY NILS OLIVETO, MSC, CSCS

INTRODUCTION sighted counterparts (9). However, potentially create an innovative intricate physiological distinctions training scheme for non-visually Sports science research has do exist between visually-impaired impaired competitors. The rationale significantly contributed over the Paralympians and Olympic athletes of this paper is to propose a way years in improving Paralympic within a training framework. The to enhance proprioceptive specific- performances (7). Various studies components associated with the strength using a Visual Sensory have demonstrated that the physi- former include altered postural Deprivation (VSD) method catered cal preparation of visually impaired stability, non-visual proprioception for elite sighted athletes. This article athletes competing in Paralym- and modified somatosensory sys- will use the hammer-throw in track & pics events incorporates similar tems (3). A greater understanding field to demonstrate the application strength/power exercises as their of these components can therefore of such a VSD protocol.

TRACK COACH — 7533 HAMMER THROW BASICS to maintain balance between the includes body segment static posi- centrifugal force pull of the imple- tion, accurate perception of forces, The hammer throw is one of four ment and the centripetal force ap- displacement, timing of movement throwing events in track & field in plied by the athlete) and the am- velocity, acceleration, and applied which a metal ball (7.26kg-16 lb plitude of movement (maximizing muscular contractions during the for men/4kg-8.8lb for women), at- the length of the radius between performance of a particular motor tached by a steel wire and a handle, the hammerhead and the thrower’s activity (19,22). Ogard et al. (14) is thrown as far as possible for center of gravity, i.e. the hips) (4). point out that balance is not synony- distance. This action is executed It is interesting to point out that mous with proprioception. Balance by generating a rotational motion the sum of the dynamic-phases is defined as the capacity to uphold that creates an acceleration of the executed by hammer throwers the center of mass within the base implement up to the point of release yields the largest kinetic energy of of support and relies on precise (5). The throwing motion can be any athletic events (15). inputs from the somatosensory, divided into three phases as shown vestibular and visual systems (11). in Figure 1. PROPRIOCEPTIVE AND In regards to specific propriocep- SOMATOSENSORY tion in the hammer-throw, it is the • Phase 1: the preliminary winds ELEMENTS processing of the Central Nervous (one, two, or more swings of the System (CNS) which determines implement above the head, the Proprioception is the body’s own the relative position/motion of the body in a static position, both sense of position and motion, which whole body (14) while keeping bal- feet remaining in contact with the ground).

• Phase 2: the turns (3 or 4 spins with the hammer in which the athlete rotates with the imple- ment as a system, alternating the feet’s double and single supports in each turn, inside a 7-foot diameter circle (12).

• Phase 3: the final release for the toss.

The goal of the preliminary winds (Phase 1) is to slowly create a horizontal velocity build-up and to properly establish an initial plane of motion to the hammer. This opening sequence of the throw allows for a smooth transition into the subse- quent rotational patterns occurring in Phase 2 (the turns) all the way through the final release (Phase 3) of the throwing motion (12,13).

Motor awareness of a hammer thrower includes the following: body position during the rotational throwing motion, level of muscular tension with the hammer (required Figure 1: Phases of the hammer-throw

TRACK COACH — 7534 ance with the hammer implement. vestibular system is fundamentally awareness (18). This occurs as The sequence from the sensory important in its function. perceptions surface from the recep- systems leading up to propriocep- tors of the CNS, which presents the tion is demonstrated in Figure 2. The visual system controls pri- body with data about internal and marily the information delivered external environments (18). Spe- The somatosensory system pro- by the other sensory systems. The cific resistance training develops vides multiple feedbacks to the CNS visual and proprioceptive systems an athlete’s aptitude to sense the from numerous muscle (primary provide the athlete’s CNS with muscles as they execute the vari- from the muscles spindles) and essential inputs about what is oc- ous drills. Consequently, athletes connective tissue receptors con- curring in his or her external and performing training workouts with a tributing to balance and propriocep- internal environments (11). These VSD can enhance the propriocep- tion (6). The vestibular system, centers supervise the body’s posi- tive, vestibular, and somatosensory which has a gyroscopic equilibrium tion awareness in space, essential systems (2,18). mechanism located near the inner in an event which requires an im- ear, contributes critically to both mense level of balance such as the BLOCKING VISUAL- navigation and spatial orientation hammer-throw. SENSORY INPUTS by using its receptors (comprised of semicircular canals and otolith Insufficient balance control and One method of enhancing proprio- organs) and making them highly proprioception are often associ- ceptive effectiveness is to block perceptive to any variations in posi- ated with a diminution in muscular inputs from the visual sensory tion of the head and subsequently strength (8). Proprioception can system, i.e. the eyes, with a sleep of the entire body (1). Given the therefore be heightened through mask. Meir reports that the brain complex rotational nature of the specific resistance training, ensu- centers, which control and regulate hammer throw’s biomechanics, the ing an amplified degree of physical balance, are indirectly receiving

Figure 2: Sequence elements of proprioception

TRACK COACH — 7535 Figure 3: Effect of blocking visual sensory inputs on proprioception

about 20% of the optic nerve’s fibers tigations (21). It can therefore be According to Aydog et al., the (11). Because the athlete’s eyes argued that an athlete’s enhanced visual system is connected to the deliver an estimated 80% of the motor awareness (or any other proprioceptive centers of the brain inputs processed, they clearly play a specific-strength motion) could and directly impacts this dynamic vital part in the overall performance also increase over time when the postural stability (3). Figure 4 is mechanism (11). The proprioceptive movements are performed upon showing a strength-specific dy- and the visual system are so com- the return of a full visual sensory namic postural stability VSD drill plexly linked that when the visual access if proprioceptive sensitivity (blindfolded), mirroring the pre- system is deprived of any incoming is augmented. liminary hammer winds (Phase 1) information, one must adapt by rely- motion by using a chain, a handle ing more on the other components STRENGTH-SPECIFIC VSD and regular gym plates. The length (i.e. somatosensory and vestibular) of this makeshift ‘’hammer’’ is about of the balance system (2,18). Such The hammer throwing motion is the same as the regular competitive synergy between the tactile and quite paradoxical. On one end of hammer (121 cm/4 ft) for a higher gyrating mechanisms creates a the spectrum, the athlete must keep level of specificity associated with compensation which boosts the the upper body completely relaxed. the elliptical trajectory of the ‘’real’’ information influx from both the This is paramount for adequate hammer winds motion. This drill somatosensory/vestibular systems rotational velocity in Phase 2 (12). requires a higher effort in proprio- and offsets the absence of incoming Such a sequence will ultimately lead ceptive dynamic postural stability visual data (Figure 3). to an optimal whipping effect and since visual data is not accessible peak velocity release in Phase 3. to the visual system. Stronks et al. state that a visual On the other end of the spectrum, input deficit can be offset by the strength output in the preliminary Table 1 suggest a VSD 4-week improved skills development of a winds and the subsequent turns is microcycle (linear model) proprio- blinded individual’s other sensory quite significant. Full body strength ceptive specific-strength example systems (21). The visual cortices and postural stability are therefore using the hammer winds drill. of a sightless person are recruited mandatory in keeping the athlete in This suggested training sample is by other operating brain zones and balance while maintaining the axis designed for an experienced male become reactive to physical and of rotation throughout the throwing hammer thrower (+ 60m/+ 200ft) auditory information, as revealed motion (12,23). who competes with the regulation by neuroimaging research inves- 16lb implement.

TRACK COACH — 7536 Figure 4: Blindfolded VSD hammer-winds

For the purpose of avoiding asym- hammerhead’s velocity. Such a core proceed with heavier loads if the metrical muscular development and stability drill, requiring a higher level VSD’s technique is correctly and optimizing proprioception coming of proprioceptive specific strength, safely executed while blindfolded. from different angles’ stimuli, it is can be incorporated into a scaled suggested to perform this motion back intensity classical strength/ INCORPORATING VSD both clockwise (CW) and counter- power training with a suggested INTO A PERIODIZATION clockwise (CCW). The first warm-up recovery time of 3-4 minutes in PROGRAM set is executed keeping the eyes between sets (12). open with a regular competition The neural, muscular, and physi- hammer (16lb for a male thrower). It is imperative to point out that ological stress resulting from all The number of repetitions (CW and any blindfolded dynamic activity aspects of the athlete’s global physi- CCW) are in parentheses. For the has an increased risk of injury, so cal preparation cannot be ignored subsequent VSD (blindfolded) sets, safety is crucial in avoiding ac- when designing a peak performance regular gym plates can be used with cidents (18). Athletes might have plan (17). Oliveto emphasizes the weights, chosen accordingly, rela- to rely on their coach for security importance of accurate quantifica- tive to the proprioceptive strength precautions, guidance and technical tion of the overall training volume level of the thrower. The coach also corrections. However, as they gain load parameters within a strength- has the option of requesting the more abilities over time, they will training periodization (16). It is athlete to vary the speed of execu- learn to trust their sensory systems also imperative to regularly modify tion for an even greater range of senses and accomplish the workout all training components (power neuro-motor stimulus via the larger with greater precision (18). Coaches development, velocity work, agil- moment of inertia created by the should only allow their athletes to ity, technical throwing sessions)

Table 1: Example of a VSD 4-week microcycle with the hammer-winds.

Warm up set Visual Sensory Deprivation (VSD) (with eyes open) (all sets blindfolded)

WEEK 1 16lb competition hammer 16lb CW-CCW: (10+10) CW-CCW: (10+10) 25lb CW-CCW: (10+10) 35lb CW-CCW: (10+10) 45lb CW-CCW: (10+10)

WEEK 2 16lb competition hammer 25lb CW-CCW: (12+12) CW-CCW: (12+12) 45lb CW-CCW: (10+10) x 2 35lb CW-CCW: (12+12)

WEEK 3 16lb competition hammer 25lb CW-CCW: (12+12) CW-CCW: (12+12) 45lb CW-CCW: (10+10) x 3

WEEK 4 16lb competition hammer CW-CCW: (15+15) 45lb CW-CCW: (10+10) x 4 optional: increasing speed of swings every set to create a larger moment of inertia

TRACK COACH — 7537 Figure 5: Relationship between the overall training volume & intensity level with the frequency of VSD exercises incorporated into a monocycle yearly periodization plan throughout the athletic year (16). phases, while allowing itself to level of proper coaching guidance slowly decrease towards the peak (18), practical implications are When used as a stability-strength performance season as VSD at- virtually endless for all disciplines exercise, such as the hammer winds tributes should improve after each requiring balance, precision, power, drill, VSD is best used in the general of the three previous macrocycles strength and conditioning. preparatory phase of a periodization (Spring, Winter and Fall). yearly program (12). Figure 5 shows As discussed earlier, it is recom- a monocycle yearly periodization Figure 6 displays various VSD mended to prescribe VSD strength- plan for a hammer thrower look- blindfolded strength-specific resis- specific proprioceptive trainings ing for peak performance in the tance exercises typically performed to experienced competitors. Nev- summer (competitive) season. The by hammer throwers throughout a ertheless, all athletic skill levels graph presents the overall training yearly periodization plan. These can benefit from the blindfolded volume (strength-power training, movements are only some of the approach when performing low throwing sessions, speed-agility multitudes of ways an athlete can intensity/event-specific techniques movements, etc.) and the overall increase his/her proprioceptive performed outside the weight room. intensity level in relationship with strength-specific system by aug- Individuals with a blocked access a suggested frequency level of the menting appropriate neuromuscular to visual sensory data can still suc- VSD exercises method. dexterities associated to subtle and cessfully develop muscular activity intricate actions (13). and movement coordination for The overall training volume and postural control by using nonvisual intensity vary throughout the year. NONVISUAL MOTOR motor learning (3). Typically, a higher volume in the pre- TRAINING IN OTHER paratory phases and an increased SPORTS Examples of blindfolded/low-in- intensity in the pre-competitive/ tensity/nonvisual motor actions in competitive phases are usually It is essential to realize that other other sports can include: standing prescribed (16,17). The graph also sports can also benefit from nonvi- long jumps in jumping events, block indicates that the frequency of the sual motor training in their respec- starts motions in sprints, or release VSD training method should be tive resistance workout plans. If drills in the throws. Practical per- fairly important in the preparatory done safely and with the utmost spectives of modified visual sensory

TRACK COACH — 7538 Figure 6: Various VSD blindfolded strength- specific exercises for the hammer throw.

training can go a long way with the the option to program the athlete’s coaching staff should avoid skipping creative mind of a dedicated and body while preventing the tedious the basics as it could have a nega- safety-conscious track coach (11). aspect of standard strength or tive impact on novice athletes. This power workouts. The addition of a training method is definitely more CONCLUSION VSD protocol into a training meth- appropriate for competitors who odology can increase the athlete’s have reached their near-strength Proprioceptive strength-specific ability to accomplish complex mo- potential as opposed to beginners. strategies are seldom incorporated tions more thoroughly. into an athlete’s training protocol Planning a wide variety of resis- (20). Several coaching methods, It is important to underline the pos- tance exercises can help the athlete while beneficial, may comprise the sible dangers and risks of using achieve a decrease in the likelihood same actions repeated over a span a VSD approach if the athlete is of injuries and overtraining, while of many years (10), thus resulting in not properly guided by a qualified increasing the prospect of attain- a possible performance stagnation. track & field coach (18). Maximiz- ing optimal results (16). Using a Visual Sensory Deprivation (VSD) ing strength potential is essential in methodical attempt to incorporate exercises, although atypical, offer performance enhancement, but the some form of VSD scheme into a

TRACK COACH — 7539 strength and conditioning training Journal. 27: 86-92, 2005. Norman, OK: University of Oklahoma, 2000. 12. Murofushi K, Babbitt, D, and Ohta, K. Supple- 18. Piletic, CK and Piper T. Including Individuals system is currently not a widely used mental Exercises for Core Stability Which with Visual Impairments in the Weight Room. formula. A closer look into the visual Utilize the Concept of Parametric Oscillation in Strength and Conditioning Journal. 27: 14- the Hammer Throw. Strength and Conditioning 20, 2005 sensory system and an in-depth Journal. 39: 71-81, 2017. 19. Reiman BL and Lephart SM. The sensorimo- comprehension of proprioception 13. Murofushi K, Sakurai K, Umegaki K, and tor system, part I: The physiologic basis of Takamatsu J. Hammer acceleration due to functional joint stability. Journal Athletic can assist track & field coaching thrower and hammer movement patterns. 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Dynamic Postural Stability in Blind Athletes Using the Biodex Stability System. International Journal of Sports Medicine 27: ABOUT THE AUTHOR 415-418, 2006. 4. Dapena J. Some biomechanical aspects of hammer throwing. Athletics Coach, 23: Nils Oliveto is an Olympic analyst 12-19, 1989. for CBC Radio-Canada television, 5. Elalem SFM. Evaluation of Hammer Throw Technique for Faculty of Physical Education a peak performance consultant/ Students Using DartFish Technology. Journal speaker and a physical education of Applied Sports Science 6: 80-87, 2016. 6. Gandevia SC, Smith JL, Crawford M, Proske instructor at Lionel-Groulx College U, and Taylor JL. Motor commands contribute in St-Thérèse (Québec, Cana- to human position sense. The Journal of Physiology 571: 703-710, 2006. da). He has color-commentated 7. Keogh JWL. Paralympic sport: an emerging the summer and winter Olympic area for research and consultancy in sports biomechanics. 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TRACK COACH — 7540 TRAINING VS. REHABILITATION

BY RUSS EBBETS EDITOR, TRACK COACH

We live in a world of dichotomies. are shared components of the two The athlete in a rehabilitative state And they are often of our own mak- disciplines that can lead one to has a different goal, one of return. ing. This either/or life has more than conclude that, yes, they are the Rehab is classically defined as a a twinge of self-preservation. With same thing. return to a normal state for someone multiple choices, even countless who has been ill or injured. It bears choices, a moment’s analysis can What separates the two is intent. emphasis that one is returning to the turn into an eternal paralysis. If it Training for performance is a series “normal” state. While normal might is either this or that, up or down, of stresses to the body. The intent not necessarily be pain free it would right or left we can make the easy of these stresses is to create a be without the movement restrictions decision and move on. response that brings the body to a of being injured. In a rehabilitative new performance level. This could state the weekly or monthly training But maturity bring shades of gray. be documented in an improved race cycles geared towards improve- Politically you might identify as red time, more weight lifted or some ments are put on hold. or blue but with any sense at all other increase in volume, intensity you are somewhere in the middle. or duration of physical work that Rehab is downtime, specifically a Even gender is not just boy/girl, would allow one to compete and time where focus is shifted from man/woman anymore. At last count train at the new, higher level. Even training for one’s performance goals science has identified a spectrum of the recreational athlete training towards regaining a degree of health 36 sub-types, an alphabet plus 10. for general fitness, cardiovascular and fitness that allows one to train Training and rehabilitation are also health or weight or mental stress for certain performance goals. And a dichotomy. But for some they are management does so in a physical the greater problem here is that this essentially the same thing. Sets state where the athlete proactively “downtime” detracts from the cumu- and reps, goals and achievements pursues a predetermined goal. lative lifespan of an athletic career.

TRACK COACH — 7541 The accumulation of downtimes the importance of a coach versed other virtues help accomplish this might shorten an athletic career in the art and science of coaching. goal. But along the way one can or at the very least hinder one’s expect some bumps, difficulties potential development. With all this in mind below is a and possible setbacks that will test chart that dichotomizes training and one’s resolve, one’s ability to push Normal has been mentioned several rehabilitation very neatly (Table 1). through. This push will require one times without a clear definition. Nor- to leave a comfort zone to encounter mal is really a nebulous term. In an One of the fundamental principles the challenges with the resolve of athletic sense normal would mean of performance training is that of “I can do this, I will do this.” The different things to different people. conscientious participation on the hero’s path is never a simple walk What is normal for you may not part of the athlete. Although seem- through the woods. be normal for me. Using normal in ingly a simple phrase it is complex a people-sense the words “usual, in both facets and layers. Expecta- While both training and rehab en- typical or average” are nondescript tions differ greatly as one spans the deavor to get one “better,” better enough as to be almost useless. age and ability levels of the Junior is defined differently by each dis- In truth, Dr. Rodney Dangerfield’s Olympian to elite to master athlete. cipline. Training strives for “better” definition seems to work best, “The It is not unreasonable to expect an through improved performances only normal people are those you athlete will face challenges that may with proactive movement activities. don’t know too well,” and we’ll let be physical, psychological, social, Rehab strives for “better” with a it go at that. interpersonal, intellectual or familial return to normal performance, pre- in his/her athletic career. But forced injury through reactive movement It is worth mentioning that at the to describe the conscientious par- activities. Both involve movements, developmental level training is neu- ticipation in a word, “intent,” gives movements with different intents. romuscular education while rehab a neat summarization. Does the is neuromuscular re-education. athlete understand the why’s for There are inherent risks in all athletic This is not just “splitting hairs.” For doing the what’s? activities whether we are talking whatever the reason, be it poor about ball and team sports, contact personal habits, poor training habits In a training phase one’s intent and collision sports or the repetitive (too much, too soon) or overtraining, would include challenging one’s cur- motions of running. Prevention in what has resulted is a body break- rent limits with work and mustering the form of pre-hab training efforts down where the body needs to be personal resolve to do what is nec- should address a sport’s idiosyn- re-educated to the proper way. This essary to achieve these goals. The cratic problem areas to help mitigate leads to some deeper philosophi- time-honored virtues of diligence, the risks. But if and when an injury cal questions (what exactly is the discipline, punctuality, sacrifice and occurs the focus shifts to rehab proper way?) and also underscores the application of any number of activities that promote a return to

TABLE 1

TRAINING OBJECTIVES REHABILITATION CONCERNS

Neuromuscular education Neuromuscular re-education

Postural, core and dynamic stability Restoration of ill or injured to “normal” state

Focus on movements over muscles Focus on muscles over movements

Multi-lateral biomotor skill (speed, strength, flexibility, Focused strength, flexibility, endurance, ABC’s endurance, ABC’s) development (no attention to speed)

Invisible training of muscles, joint capsules, ligaments, tendons, Rehab with pain-free range of motion of muscles, joint capsules, fascia ligaments, tendons, fascia

Whole action - technical development Part action – attention to weak/broken links

Testing for progress and development Testing for “return to play” concerns

Allows for growth and development Delays growth and development

TRACK COACH — 7542 normal and an eventual resumption that do not contribute to achieving view of the world. Nonetheless they of performance goal-directed efforts. one’s potential. It is time that has are necessary in that they require a been lost, never to be regained. choice and subsequent action that It bears repeating that injury down- will move one from an inactive or time, as little as one month a year, It might be seen that the difference unproductive state towards making can prove to be the loss of 10-12 between training and rehabilitation is something happen. This is always months of training over the course merely semantic, but it is more than with the greater hope that the choice of a career. That is 10-12 months that. Dichotomies offer a simplistic made is more right than wrong.

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TAFNEWS BOOKS NOW AVAILABLE ON This book was formerly out of print and not available, but we have arranged with Amazon.com to print on demand and offer on their AMAZON.COM website. Order directly from Amazon.com. The Book Every Coach Should Have $4500 Track & Field Omnibook is a complete guide to track & field technique and training in one volume, along with the best-ever discussion of how to be an effective and humane coach. Ken Doherty, a member of the Track & Field Hall of Fame, coached at Michigan and Penn and was a longtime director of the Penn Relays. He wrote the first Omnibook in the early 70’s, and three subsequent revised editions appeared through 1985. Under the guidance of Dr. John Kernan. Most of the Human Side of Coaching material has been retained, but the event/technique chapters were extensively revised and updated. The result allows Omnibook to reclaim its position as the best and most comprehensive textbook in the field and a reference source that will be invaluable to veteran and beginning coaches alike. 5th edition, revised, edited and updadted by John Kernan. 418pp. Note: There may be other offers on amazon.com for used Available only from www.amazon.com copies, but for the new, T&FN-authorized, pristine copies look for the entries with the above prices.

TRACK COACH — 7543 USATF CALENDAR OF SCHOOLS https://www.usatf.org/programs/coaches/calendar-of-schools

July 16-19 Level 1 — Zoom #2021-28 (Pacific Time) July 19-23 Level 2 School (Zoom) July 23-26 Level 1 — Zoom #2021-29 (Eastern Time) July 30-31 Cross Country Specialist Course — #2021-2 (Eastern Time) July 30-Aug 2 Level 1 — Zoom #2021-30 (Eastern Time) Aug 6-9 Level 1 — Zoom #2021-31 (Central Time) Aug 13-16 Level 1 — Zoom #2021-32 (Pacific Time) Aug 20-23 Level 1 — Zoom #2021-33 (Eastern Time) Aug 27-30 Level 1 — Zoom #2021-34 (Central Time)

DON’T MISS THE SECOND USATF CROSS COUNTRY SPECIALIST COURSE ON JULY 30-31, 2021

USATF Coaching Education presents a 10-hour course specific to the discipline of cross country. Learn periodization training for the cross country season, adapted from USATF Legend Coach, Dr. Joe Vigil, in addition to team building strategies and long term athlete development for the endurance runner.

Scott Christensen, one of the country’s top high school coaches, and Thom Hunt, who has served as an athlete and coach on multiple Team USATF delegations, are the lead instructors for the course.

Olympians and World Cross Country medalists Kathy Butler and Colleen De Reuck join the course as featured panelists for an evening of commentary and reflection on their achievements in the sport.

Coaches of all experience levels (no prior USATF Coaching Education required) are eligible to attend the online course. Each coach whom completes the course and achieves a passing score on the final exam will be awarded a USATF Cross Country Specialist certificate.

Register at: https://www.usatf.org/programs/coaches/calendar-of-schools

TRACK COACH — 7544 EMERGING FEMALE GRANTS AVAILABLE FOR LEVEL 1 SCHOOLS

The Emerging Female Grant is provided by USATF and provides a select number of minority, women track and field coaches the opportunity to attend USATF Coaching Education Level 1 or 2 Schools. Grants are valued at the respective course tuition or registration fee.

Criteria • Identify as a minority, female coach • Be a current member of the USATF Coaches Registry • Provide a resume of coaching background/experience • Provide a letter of recommendation or three references

Applications for Emerging Female Grants will be accepted on a rolling basis until funds are expended and reviewed on the first (business) day of each month. Application a minimum of 30 days prior to the start date of the requested program/school is advised. No grant funds will be awarded retroactively.

Apply at: https://www.usatf.org/programs/coaches/grants

LATE LEVEL 1 RECERTIFICATION PERIOD CONTINUES TO BE OFFERED

If your Level 1 certificate expired on December 31, 2020, apply now for late recertification. Late Level 1 Recertification will be offered for a limited time and is subject to completion of all stated requirements, including submission of an online recertification application.

Upon approval, your new certificate will be awarded on USATF Campus and valid until December 31, 2024.

Late Recertification Instructions 1. Renew USATF membership for 2021 2. Complete latest SafeSport Training (background screen NOT required) 3. Complete one USATF approved recertification course 4. Submit late recertification application processing fee ($55)

Don’t lose your Level 1 Coach status and eligibility to complete future USATF Level 2 Schools and satisfy USATF Coaches Registry requirements. The process is further defined, including a Frequently Asked Questions (FAQ) resource, at the fol- lowing link. https://www.usatf.org/programs/coaches/recertification.

TRACK COACH — 7545 LONGTIME UNIVERSITY OF OREGON COACH BILL DELLINGER PRESENTED 2021 USATF LEGEND COACH AWARD AT THE U.S. OLYMPIC TEAM TRIALS

Bill Dellinger, longtime University of Oregon coach was presented the 2021 USATF Legend Coach at Hayward Field during the U.S. Olympic Team Trials on Friday, June 25.

Dellinger was previously inducted into the Oregon Sports, USTFCCCA, and USATF Halls of Fame.

A cornerstone of the modern University of Oregon track and field program, Bill Dellinger was one of the most respected American distance running coaches during his 29 years at the school. His Oregon teams won four NCAA cross country titles and a track and field championship, but it was individual stars such as Steve Prefontaine who left the most indelible mark on the sport.

Dellinger was a talented runner for Bill Bowerman at Oregon in the 1950s, earning his first national title by winning the NCAA mile in 1954, and ended up as a three-time Olympian. Along the way he won two NCAA golds and two AAU titles and took the Pan American Games 5,000m gold in 1959 before he capped off his international career in 1964 at Tokyo with an Olympic bronze in the 5,000m. He set

L-R: USATF President Vin Lananna, USATF CEO Max Siegel, 2021 Legend Coach Award recipient Bill Dellinger, and USATF Coaches Advisory Committee Chair Kevin Reid. Credit USATF.

TRACK COACH — 7546 six American records, including three at 5,000m, and his personal best in that event came in the Tokyo final. During a stint in the Air Force, he set an American record in the 1,500m in 1958.

Starting his coaching career at Springfield’s Thurston High School, Dellinger spent time at Lane Com- munity College in Eugene and as an assistant for the Ducks before taking over the Oregon cross country head coaching role in 1969. In 1973, after Bowerman ended his years as the head track and field coach, Dellinger also took over that role and held it until his retirement in 1998.

In 1971, Dellinger’s Oregon men won their first NCAA cross country title under his tutelage, adding three more in 1973, 1974 and 1977. The team’s track and field title came in 1984 in the comfortable confines of Hayward Field, where they scored 113 points. Prefontaine won individual cross country golds in 1970-71 and 1973.

Selected as the men’s distance coach for the 1984 Olympic Games in Los Angeles, Dellinger worked with many of the top runners in the U.S. during his career. He also mentored international stars like Brazil’s Joaquim Cruz, the 1984 Olympic 800m champion. He has authored several books on running and training and has been a popular speaker at conferences and camps.

Dellinger is portrayed in multiple films dedicated to legendary University of Oregon Alum, Steve Prefon- taine, including Prefontaine and Without Limits.

The USATF Legend Coach Award is in its seventh year and is selected by the USATF Coaches Advi- sory Committee. The inaugural award was presented to Hall of Fame Tigerbelle Coach Ed Temple in 2014, followed by Dr. Joe Vigil (2015), Tom Tellez (2016), Clyde Hart (2017), Brooks Johnson (2018) and Bob Larsen (2019).

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