We hear from Joe Swagart from Bayside Academy about his boys squad for 2017.
1. How many years have you been coaching high school cross country (and at
your current school)?
I am entering my 12 th season coaching cross country, 4 th at Bayside Academy
I am entering my 12 th season coaching cross country, 4 th at Bayside Academy
2. What do you attribute as the main reasons for the success of your program?
Our guys are learning how to depend on each other and work together. Team unity helps bring about great team work ethic. When we work together and work hard together, we improve individually and as a team. This brings about individual and team success. This makes what we do fun.
3. What would be the best way to describe your style and philosophy of coaching and working with high school runners?
When it comes to distance running, I desire and expect all athletes to buy in. This requires setting goals, understanding the work to reach those goals, and putting our plan to work. Make the quality days quality, keep the easy days easy.
4. What are your core beliefs in your training plan and workouts for your cross country squads?
Make the quality days quality, keep the easy days easy. Training is based on an athlete's current fitness and recent work. We will focus on four specific types of runs throughout the year: repetition, interval, tempo, and easy. During a phase of training, we will incorporate two types of quality training two or three days a week. I want what we do to be attainable and yet still push their limits.
5. How many runners do you return from your top 7 from a year ago?
We return six of our top 7 this season.
6. Who is your projected top 7 heading into the cross country season?
We have two sophomores that look to build upon their strong freshman season, including state runner-up Ernest Ladd. Senior Luke Dobbins and junior Bradley Schmidt have been working hard this summer in hopes of having a breakout season. Our core of returners are stepping up their pace and volume, each wanting to be contributors to our top 7.
We have two sophomores that look to build upon their strong freshman season, including state runner-up Ernest Ladd. Senior Luke Dobbins and junior Bradley Schmidt have been working hard this summer in hopes of having a breakout season. Our core of returners are stepping up their pace and volume, each wanting to be contributors to our top 7.
7. Who are your team captains or leaders and what stands out about them as
examples for the rest of their teammates?
We will select team captains this week. Our team captains must be a sophomore, junior, or senior who have competed at least one season. Team captains apply for this position, explaining how they believe they can be an effective leader. Team captains are then chosen mostly by their peers, with final approval from me.
We will select team captains this week. Our team captains must be a sophomore, junior, or senior who have competed at least one season. Team captains apply for this position, explaining how they believe they can be an effective leader. Team captains are then chosen mostly by their peers, with final approval from me.
8. Who have you been most impressed or surprised with their improvement and/or
fitness from their summer training?
Ian Ellis, a sophomore, is a new athlete to our program with no previous
running experience. He has shown great dedication to following training given
to him this summer and he shows a desire to want to become better.
Spencer Gaberino has demonstrated great dedication to being at our summer
conditioning sessions, driving up from Gulf Shores each time. He has shown a
greater mental focus and is stepping up to the challenge of pushing his limits.
Sam Britain came to summer conditioning every time he was in town. He is
willing to put in the work and leads through example.
9. Any impactful freshmen or transfers to join the team this season?
We have several new 7 th graders who may potentially crack our top 10.
10. What are the top invitational meets that your team will be attending this
season?
We always look forward to the Early Bird Classic at Montevallo. It is worth
the trip to have a meet experience like this one. We will travel for Jesse Owens
Classic and may race up a division or two for stronger competition. We are
traveling to Cartersville, GA, for the first time, to participate in the Wingfoot
XC Classic and then enjoy Six Flags the remainder of the day.
11. What will be the biggest obstacle or challenge facing your team this season?
We are not an extremely deep team, so keeping athletes injury free will be most
important while pushing our athletes in training.
12. What will be the biggest reason why your team is successful this season?
I believe it will come down to laying it out on the line for each other and
staying injury free. Over the past few weeks, our boys have been working
together in packs, helping pull the weight of training together but also
encouraging teammates mentally. This will help close our 1 to 5 gap, improve
our 5K average, and be a great source of encouragement for all.
13. What is a favorite annual or common pre-season workout or run for your team?
We do multiple team time trials, either 1.5 mile or 2 mile distances, to measure
fitness during the summer. This summer, we ran short hill repeats once a week
with easy run before and after.
14. What is a favorite annual or common mid-season workout for your team?
I prefer either 800m or 1000m intervals. Some athletes may do 1200m
intervals. Distance is determined based on athletes fitness with volume based
on athlete's mileage.
15. What is a favorite annual or common championship season or end-of- season
workout for your team?
I do not have a particular end of the season workout for my team. It ultimately
base our training at that time on how the team feels, how our season has
progressed. Any speed work we do involves greater rest and looks more like
cruise intervals.
16. What are your top 3 goals for this year's squad?
Five boys sub-18
Win our Section
Top 3 at State