Coaching the Female Runner 1600m/3200mFriday Ballroom F 10:00-11amSaturday Ballroom G 9:00-10:00am

Sarah KopplinShorewood High School

My Background

DeForest High SchoolVolleyball, Basketball, Track100m & 300m HHigh Jump400m

UW-LaCrosseHeptathlonHurdles 100m & 400mRelaysJavelinCross Country (5k)

My Background

Post CollegiateSprint Triathlon5K15K½ MarathonFull Marathon

Coaching Background

2000-2001 Apple Valley High School, MN - Hurdle Coach Boys/Girls● Girls Class AA True Team State Champions● Individual State Runner Up 100m Hurdles Dawn

Solberg- University of Minnesota● Individual State Champion 300m Hurdles Gina Dare-

University of Minnesota

2000-2001 Valley Middle School CC Coach

Coaching Background Continued

2002-Present Shorewood HS Track & Field● 2002- Present Hurdles Boys & Girls● 2002-2007 - Girls Sprints● 2008-Present Girls Distance● 2008-2013 Girls Head Coach

2003-Present Shorewood HS Girls CC Head Coach

Coaching Background Continued

5:08/11:25 Emily Bachhuber5:16/11:19 Haley Holan5:04 Haley Florsheim4:57/10:36 Morgan Florsheim4x800m 2011 Relay 9:52

Coaching Philosophy● Cultivate an inclusive environment● Develop personal relationships● Facilitate personal & athletic growth● Create Quality vs Quantity in training● Differentiate for every runner● Mentor and encourage balance between life/running● Work toward a shared goal/vision● Encourage runners to become students of the sport● Promote fitness/lifelong love of running

Build a Community● Team sisters● Fire Ups● Team Dinners● Pancake Run on Saturday morning● Costume Runs● Team Sleepover at SHS● Scavenger Hunt● Goal setting sessions● Shout Outs for Post Race Days● Team End of Season Awards

Developing a Training Program

● Assess current fitness and begin with the end in mind

● Select race opportunities for mental/physical progress

● Develop and place key workouts to develop speed/stamina/endurance

● Adjust to runner needs as season goes on

Differentiation

● Every athlete is different● Evaluate pre-season fitness 1-2 weeks

before season begins● Create a rough plan for each runner● Meet with each runner about goals/plan● Adjust paces/workouts based upon

individual needs and progress

Differentiate for Each Runner

Runner #1:35 miles per weekLifting 1 day per week1 uptempo run per week

Runner #2:15 miles per weekNo liftingNo Workouts

Sample Week of Training -Early Season

Day 1: Long Run w/ stridesDay 2: Speed Day & StrengthDay 3: Short Recovery or Maintenance RunDay 4: Tempo RunDay 5: Short Recovery or swimDay 6: RaceDay 7: OFF

Day 1: 20-30 min runDay 2: Cross Train 30-45 minDay 3: Repeats @ Goal mile pace & StrengthDay 4: Cross Train & Short RunDay 5: Pre-meet warm up w/ stridesDay 6: Short RaceDay 7: OFF

Mental Training● Develop attainable goals, stretch goals, and “pie in the

sky” goals

● Check in and evaluate progress toward those goals throughout the season (Weekly or Biweekly)

● Run workouts with sprinters or a boy from time to time

● Race varied distances (400m-3200m)

Mental Training continued● Watchless workouts● Confidence workouts- favorite

workout for an athlete● Mystery distance or pace

workouts- off the track● Mental Imagery● Positive Self Affirmations● Come from behind or Leader

Swap

Injury Prevention ● Strength training (weights/body weight)● Yoga● Myrtl Drills/Active Warmup sequence● Plyometrics● Hip exercises● Adjust to sleep patterns● Adjust mileage to feel● Discuss the Female Athlete Triad

Talk about the Triad.

Have the conversation.If you do not, find someone who will.

Why should you address this?

2009 Clinical Journal of Sports Medicine study concluded that 78% of female high school athletes in the United States have 1 or more components of the Female Athlete Triad.

Why address this? Continued

2011 UW School of Health concluded that since the 1970’s there has been a significant change in female physical activity and the societal shift has caused a sharp increase in the Female Athlete Triad for more than just elite athletes. Suggested high school sports physicals screen for Triad symptoms.

What is the Female Athlete Triad?

The Female Athlete Triad is a syndrome of three interrelated conditions that exist on a continuum of severity, including:

1. Energy Deficiency with or without Disordered Eating2. Menstrual Disturbances/Amenorrhea (absence of menstruation)

3. Bone Loss/Osteoporosis (weak or brittle bones/stress fractures)

What Causes the Triad?Energy Deficiency with or without Disordered Eating

● Energy Deficiency = Imbalance of amount of energy consumed and the amount of energy expended during exercise.

● Energy deficiency = primary cause of Female Athlete Triad○ Conscious restriction of food intake○ Problems with body image or drive for thinness○ Anorexia or bulimia○ Not being aware of necessary warning signs for needed

caloric intake

Menstrual Disturbances/Amenorrhea

Amenorrhea is defined as the absence of a menstrual period for 3 months or more.

(However, athletes who have irregular menstrual cycles are also susceptible to the effects of the Triad.)

Bone Loss/Osteoporosis● Triad = lower bone density● Bone Fractures including stress fractures● Long term bone density damage

Consequences of the F.A.T.Short Term● Stress fractures● Muscle Weakness/Reduced Physical Performance● Disordered Eating Habits● Depression, anxiety, low self esteemLong Term● Osteoporosis/long term risk of stress fractures● Infertility● Heart Problems

My role as a coach with the F.A.T.

● Educate Athletes● Educate Parents ● Educate your A.D. and other coaches in your

staff/district● Identify warning signs● Have candid check-ins with your athletes● Take the next step if necessary

What is the next step?

● Talk to parents● Recommend a doctor visit to check iron levels, etc● Reduce training load● Do not allow training or competition to continue as

originally intended if the triad symptoms are present until a plan is in place with physician, family and runner.

Returning to Training/Competition

● Have a plan in place with physician, family and athlete

● Be positive and think long term with health and running

● Focus on health and strength progression, not time and racing/training progression

Helpful Sources About the TriadFemale Athlete Triad Coalition http://www.femaleathletetriad.org/

Teen Health: Female Athlete Triad http://kidshealth.org/teen/food_fitness/sports/triad.html

WIAA: Female Athlete Triad http://www.wiaawi.org/Health/FemaleAthleteTriad.aspx

Sports Medicine Experts Say Female Athlete Triad Syndrome is a Growing Concern (2014) http://www.nationwidechildrens.org/news-room-articles/sports-medicine-experts-say-female-athlete-triad-syndrome-is-a-growing-concern?contentid=124015 2014 Female Athlete Triad Consensus Statement on Guidelines for Treatment and Return to Play http://www.ncaa.org/health-and-safety/nutrition-and-performance/2014-female-athlete-triad-consensus-statement-guidelines

Study from the Clinical Journal of Sports Medicine: Prevalence of the female athlete triad in high school athletes and sedentary students. http://www.ncbi.nlm.nih.gov/pubmed/19741317

How can I help my friend if I think they have an eating disorder? http://www.brown.edu/Student_Services/Health_Services/Health_Education/nutrition_&_eating_concerns/eating_concerns/worried_about_a_friend.php

Books of InterestTraining for Young Distance Runners by Laurence S. Greene Running for Women by Jason Karp & Carolyn SmithBorn to Run by Christopher McDougallWomen Who Run by Shanti SosieskiDaniel’s Running Formula by Jack DanielsChi Running by Danny & Katherine DryerRunning Like a Girl by Alexandra HeminsleyThe Competitive Edge by Richard ElliottThe 25,000 Mile Love Story by Serge RoetheliThe Quotable Runner Edited by Mark Will-WeberThe Runner’s Guide to the Meaning of Life by Abby BurfootPersonal Record: A Love Affair With Running by Rachel ToorThe Female Athlete by Mary Ireland & Aurelia NattivCoaching Track & Field Successfully by Mark GuthrieThe Complete Book of Running for Women by Claire Kowalchik