We recently contacted all of the college coaches in West Virginia to see if they would be interested in discussing distance training and the state of the sport in WV.

We are pleased to present WVU cross country and distance coach Sean Cleary and his responses and thoughts on training and the development of running in West Virginia. We thank Sean for his time and openness.

RunWV: How do you view the role of athletics in the educational process?

Cleary: Without question athletics should take the back seat to academics in our educational environment. I am a firm believer that the term “student-athlete” say’s it all. Many coaches out there recruit students to their university trying to lure them onto campus with the hope that things will workout academically. What I mean by this, is that if a school does not have the curriculum that the student is wishing to study, then why would we recruit them to school? High school seniors that are looking to come to WVU should do so only if we have what it is that they want to study. If we do not have what they want to study then they should only consider WVU if it is the best situation overall. This could mean to get the undergrad degree and know without question that if they apply themselves that they can indeed apply to a graduate school that will allow them the opportunity to accomplish their academic goals. When academics are in place, athletics takes over. All distance coaches can testify that when a student athlete is doing well in the classroom, they have a better chance to succeed on the track.

RunWV: Can you give us an overview of your program and training philosophy?

Cleary: As many of you know WVU is now without a men's team. This has been quite an adjustment for all of us. The environment here in Morgantown is very nurturing towards distance runners. A youth track club with between 30-50 young kids. A group of university aged and post collegiate male runners that are training for the Olympic trials. The Morgantown Road Runners and, of course, the university women. All facets of this environment interconnect and it is truly a true club-like atmosphere, all areas feeding and supporting each other to reach personal goals. The training philosophy here in Morgantown can be defined as a program revolving around patience. I sit down with each runner 5-6 times a year and talk about the last few weeks, the future, and what we can do to improve. I am a firm believer in communication. My runner’s voices are heard. I want to help them see a much bigger picture, a whole new level of excellence. For those that talk a big game but are not delivering, I feel it is very important to discuss why goals are not being met, talk about changes that could/should be made. Many times the lifestyle that is being lived is very contradictory to the goals and needs to be fixed. In a nutshell, I teach very optimistic yet realistic goal setting. It is a main ingredient for a coach and athlete to be on the same page. My philosophy is very different than most, good or bad. I believe that it is possible to train a group of runners as individuals then bring them together and build a team. If I coach 40 distance runners, I would have 40 separate training plans. The range of miles for my runners range from 40-100 and everything in between. Hills, Tempo's and steady track work at speeds that we want them to race at are staple parts of the plan. Again, I never give any running faster than aerobic running until I know that the athletes have a sufficient base. It is very difficult to watch your team training hard when all you get to do is go on distance runs, but in the end, I believe that the results will be better. Build the mind strong and the hard training will result in great performances.

RunWV: What are the particular features of your location that are advantageous to distance runners? Are there any disadvantages, and if so, how do you compensate for them?

Cleary: Morgantown is a very unique town to train in. It has the distinction of being very hilly. (I) love living in a hilly town for distance runners. We have a fairly new rail trail system that allows us to get off hills if need be. Short drives to Coopers Rock and Cheat Lake allow us to have great locations for tempo and steady-state running. The indoor track is a huge advantage in the winter. We do have trails to run on but for the most part we try and mix things up. I do not believe that running soft trails day in and day out is what distance runners need. Harder surfaces mixed with soft surfaces, in my opinion, is the best fix. 1992 was the last year that a distance runner that I was on the same page as developed a stress fracture in this town. That runner was me! I had moved from Oregon where I had been running all summer on soft surfaces. Morgantown at that time only had roads to run, and I developed 4 stress fractures my first fall. I have watched patterns from other prominent teams in the country that only train on soft surfaces and notice a high percentage of injuries once track season comes around. We must train on the surfaces that we are going to race on but never allow our legs to lose the ability to handle hard road running. One big disadvantage for training in Morgantown is that we don’t have wide roads. Many times if we are running on the roads, I would like to see wider roads. The indoor track, although a huge advantage can also put the athletes into better shape by running too fast, too early in the year. I am a believer that being outside in nature is the best way to just flat out get fit. If we can be outside, we are outside.

RunWV: How would you describe a successful lifestyle for a distance runner or track athlete?

Cleary: This is a tricky question. When I sit down with my runners and have goal setting meetings, many thoughts and topics are discussed. The most important piece of information that needs to come out of this meeting is to find the answers to the questions: "Why do you get out of bed everyday and do this sport? What are the goals? What do you want to accomplish?" I ask the question, "if only one goal can be met during the next 12 months, what would you want it to be?" I go on to tell them that if this one goal was met and you broke your leg the next day, what would it be? Would it be a time-related goal, a placing at a big meet? Would the goal be to win a race, to make the top 7, it could be anything. If I agree that it is a high enough and realistic enough goal we then chat about how it will be accomplished. Take for example, Megan Metcalfe. Megan had a goal for the last 3 years to win the NCAA 5000m her senior year. I felt it was realistic and we set the plan. Being that Megan was in physical therapy school i knew that in order for her to accomplish her goals academically and athletically, she would have to be a hermit and have very little social life outside of work and running. Her lifestyle revolved around work, running and recovery. By recovery, I mean rest, water, proper foods, massage, ice baths and regular sleep. Her lifestyle could not be one of a normal student at WVU. Had Megan have said to me, “I want to be an All American my senior year,” and that was her main goal outside of school, I would not have encouraged her to be such a hermit. Megan's natural potential mixed with hard training and an active nightlife could have all been managed for this goal. Being that she wanted to be the National Champion, I felt like she wasn't talented enough to pull it all off. The lifestyle that I promote revolves around an athlete’s level of talent, tolerance to hard work, and the level of excellence that they wish to achieve. I believe that many athletes want the high-end goals and have the ability to achieve the excellent goals, but are unwilling to cut back on the social scene. It has ruined many runners that have come through this state. Recovery is key. Show me a runner that is messing around to all hours of the night and I will show you a runner that could be faster. The fact that they might be the best runner on your team is meaningless. In fact, in the long run, it will hurt your team because the other runners could think that it's ok to mess around because “so and so” does it. Everything has its place and time. Teach your teams this and you will be half way to your potential.

RunWV: What do you think is the most important training aspect that a high school or collegiate runner should focus on for positive future development?

Cleary: Aerobic development in my opinion is the key aspect for future development. It is the basic ingredient that will determine your ultimate potential. Being that we have to contend with 3 seasons here at the Big East Level, I find myself playing games with the distances that I have my group race. It is very tricky to manage my philosophy of building the aerobic system while also not losing the speed that the athletes gained in HS. During the fall, my teams do very little speed. They are building towards track both indoors and outdoors. Being that we run a competitive indoor track season, yet I still want to develop the aerobic system I place my runners in the shorter races for almost all of the winter months. During the week I am training them with workouts or steady running that are geared towards the 5000m and 10,000m yet asking them to race short races like 800's, 1000's, and miles. Near the end of the winter when it is time to rest some for the Big East Championships, racing them in short races teaches them to be competitive, learn the racing instincts in the tight confines of the small tracks and sharpens the mind. By training long workouts during the week, (it) allows for the steady build of endurance and allows them to be fit later in the year come outdoors. By never losing the ability to run short fast races we continue the development of the speed yet train endurance. My advice to high school runners is to never let go of your speed. Race short, run the 4 x 400 and 4x800's even if your main event is the 3200. I would also say that high school runners can make huge leaps of improvements by training consistently in the winter months in addition to the summers. Make the training fun, run in groups, meet at a regular time and the same meeting place. Make this a tradition. Be accountable to your team and to the state. Improve your chances of running faster by doing the off season training.

RunWV: What kind of training do you recommend to your runners during the summer before heading into the first day of practice?

Cleary: To be honest, my runners don't run very much in the summers. I am a firm believer of progressional training. I want them to arrive on campus ready to train having prepared the mind and body for what is going to happen. Generally speaking, I use the latter part of the summer and the fall to build a base for both indoor and outdoor track. I have found that you increase your odds of being VERY fit at year’s end if you hold off on miles and quality work. I want them to come back in with the attitude that it is now time to prepare for the next 9 months and have done enough to be able to handle the increase in workload. If an athlete cannot handle running a HARD 60 min run, I feel like they have no business doing hard workouts. The philosophy is that it is better to have late summer, all fall and continue the buildup through up much of the winter, as compared to a huge summer and then start cranking workouts in August so as to be ready for a big fall. I feel like too many breaks occur in the yearly plan and would much rather have the runners build over many months, and be the best prepared in outdoor track. Then after a light break rebuild for the next fall and be better prepared for the sophomore fall having had a more complete year of training.

RunWV: Can you elaborate on what you describe as a “HARD 60 min run?”

Cleary: With regards to the 60 min run, I personally believe that with just aerobic running in the summer enough fitness can be made to be able to sustain a hard run that lasts an hour. This run is not anywhere near race pace but more like a sustained steady run. The hour can be used for men training for 8km and 10km, while you could get away with 40-45 min for the ladies. To be honest though, my women train as hard as any men that I have ever coached. My feeling is that we are robbing the level of aerobic potential by starting workouts before they can sustain basic hard running. It is not really a tempo run, I like the term steady state. A basic 4 mile tempo run for me is 15-20 sec slower per mile then the pace of current 10km race. So for a male runner that can run 31:15 for 10km today, this is 5:00 miles or 75 per lap. The tempo pace would be 5:00 miles for the 10km plus 15-20 sec, so 5:15-20 for 4 miles. I take this time and add say 15-20 sec per mile to determine an 8-10 mile steady state run. This means that I would have this runner run an 8 miler at 5:35-40. Of course they are in very good shape at this point. During the aerobic build up and in the early stages of the year I would want the team to be able to cruise an hour at a speed about 10-15 sec slower than the 8 mile speed. So what I do is start off the 8 milers at speeds that are at the hard run pace and progress over 6 weeks. The 4 mile tempo's follow the same patterns. Everything with me is progression. For a male runner who was a 10km runner last year at 31:15 and they were hurt for some of the summer and just getting back into it I would have them just run, even though the rest of the team is working out. I would do this until he was back in aerobic shape, has a nice base. At that point I would run some steady 8 milers and after a few weeks introduce the basic 4 mile tempo. I feel if you follow a similar plan to this you will rise higher and faster when it comes time to do the basic cross country workouts that we all know. It increases the chances of not being hurt and allows you to better plan a peak.

RunWV: Could you give us an example of your typical early-season training, covering 7-10 days?

Cleary: Megan Metcalfe's early season training.

Monday AM 30 min PM 60 min

Tuesday AM 30 min PM Long Hill workout, Hill takes 2 min x 6-8

Wednesday AM 30 min PM 70 min

Thursday AM 30 Min PM 70 Min

Friday AM 30 Min PM 70 Min

Saturday AM 8 miles steady state run, first week @ 6:00, each week after we get quicker. When she gets down to 5:40 or so, we transition.

Sunday 2 Hrs

RunWV: Could you give us an example of your typical mid-season training, covering 7-10 days?

Monday AM 30 PM 60

Tuesday AM 30 PM Workout 8-10 x 800m on grass, starts the first

week at 2:45 or so and gradually gets down to 2:30's

by week 4.

Wednesday AM 30 PM 70

Thursday AM 30 PM 70

Friday AM PM 70

Sat Workout: continuing with the tempo's and steady states, we run

more 4 mile tempo's at this point of the year.

Sunday 2 HRS

RunWV: Can you identify a couple of key workouts that you have your team do during the season that are your "bread and butter?"

Cleary: I am a firm believer in 4 mile tempo runs. We take the current shape for a 10km and add 15-20 sec per mile. The basic bread and butter workout within 4-5 weeks of a very big goal race is to run 800's or 1000's with a very short recovery at a desired speed. I want them to run even consistent splits. I am not into doing the first few hard, followed by a few slower ones, and then blasting one on the end. If I want 800's at 2:40, I would rather see 2:44 on the first one rather than 2:36. If a runner becomes smooth at this workout and recovers fast between each 800m they will be able to race the distance at this pace. I have found that it only takes 4-5 weeks before a runner reaches a peak when doing these workouts, so this is why I don't do them until 6 weeks before the peak.

RunWV: How do you approach the taper and peaking phase?

Cleary: Every runner peaks differently. Some cannot peak well unless they continue hard workouts through the main race. Others need a distinct drop in effort and volume, just add a little speed and they are fine. Peaking is very much mental in my opinion. Training programs should be designed so that the team is feeling very god late in the year. Free of injuries, and the workouts feel easy, yet they are fast. This is why I don't start the really specific paced work until late in the year. It is easier to control the final few weeks and thus a better chance to peak properly. Specifically, I run the group a very hard workout 10 days before the most meaningful race of the year. I allow them to feel good (easing miles into the workout) and allow them to recover from it. The workout might be 4 x 1 mile (although I rarely run specific work at a distance higher than 800m), 8-10 x 800m, or for some a hard tempo run. The point of this workout is to put the athletes into a final mental and physical state that allows them not only to sharpen fitness but also believe in themselves after the workout is finished. The taper in miles begins here for those that have trained through the season. I usually train full tilt until this moment.

RunWV: How has your coaching and training philosophy changed over the years? What is the most important thing you feel you have learned?

Cleary: The most important thing that I have learned in coaching over my time in Morgantown is that no two runners are alike. I trust my runners a great deal. I feel very fortunate to work with runners from various ability levels but more importantly you must have a bond with those that we ask to train as hard as we do. The athletes must trust us in order to fully embrace what it is we are asking them to do. As I am in this game longer, I find that we must find a way to get these kids inspired. Controlling the athletes every move isn't the way to do this. I have learned that very specific goal setting meetings are crucial. If a runner is just beating their head against the wall by getting pounded every day in practice by the team we need to separate that individual from the group and allow the belief to come back. To many times I find coaches try to force a runner into thinking exactly like they do. Bottom line is this, some thrive on 110 (miles per week) while others break down at 50. Find the balance and enjoy the results.

RunWV: What do you look for in an athlete when you are recruiting them in high school?

Cleary: While recruiting HS runners the first thing that I look for is toughness. We all have a great ability to help runners become faster, but with toughness we can bring these runners very far. It is the most important ingredient in determining whether or not an athlete can make it in college. The next thing I look for is how the athlete deals with losing. Can they still run hard the entire way to the line in a losing effort? We have many great runners in this state: those that seem to excel at this collegiate level are those that combine those two factors. The next main criteria is ability or talent. Without the above two, the third is meaningless. It is just a big tease. Of course, a talented runner with the ability to lose and still drop dead trying to win and has the toughness to go with it is in reality the kids that impact college teams the day they arrive.

RunWV: For someone who is interested in competing in cross country for the first time, what kind of advice would you give them to start off properly?

Cleary: My main advice would be to prepare well in the summer. Most injuries occur in the first month of practice during the transition stage. Prepare in the summer and you will enjoy a good fall. Never be concerned with he first month of the season. Those that train hard in the summer do not always come out hard in the beginning of the season but the work is in the bank and it will come out. Train hard on the hard days and recover on the easy days. Too many run hard everyday and it usually backfires. Also, always remember this, when cresting a hill run hard for about 50m over the top. Your heart rate will not suffer for it and you will break those that you were with. Remember that and down the road you will have a lot of fun with it.

RunWV: Running in WV seems to be improving in the past couple of years. What do you think WV runners need to do to continue moving forward?

I am of the opinion that we need to have more clubs in WV. I am not saying that we have the formula here in Morgantown but it is a good starting point. Bring the community of runners together. When I was in HS, I traveled 30 min on a Sunday to meet a group and twice during the week I drove 60 min to meet a club. In the off season we need to promote this. Being around other like-minded individuals can do nothing but better the times in WV. We have many very knowledgeable running folks in this state. In Morgantown alone we have Ed Frohnapfel, Heather Bury, Tad Davis, Bob Baker, as well as many of the open runners that have graduated. Every town has potential mentors such as these listed. If there is not anybody in your town, drive to where they are located. Call those close to you, ask for help. This of course is during the off season. Should your HS coaches permit aid during the season then it could continue. Track clubs and running clubs are a huge part of the potential growth. Living in WV, I find myself telling many parents and runners that it is not the water that is allowing runners from, Ohio, PA, VA to run faster than us. Of course population size has something to do with it but in reality we can close the gaps should we make up our minds and do it. Consistent year round running, exposure to meets that open the eyes to what is really out there in the world of running, and we need to have mentors. I already am planning a forum for runners in the state to come to Morgantown and listen to testimonials and ask questions pertaining to this sport. We need to have the “greats” from WV talk and explain what they did to accomplish the great results that they have attained. Carl Hatfield, Mike Mosser, Bill Posey, Alex Kasich, Megan Metcalfe, Heather Bury, Jennifer Davis and her sister Susan, as well as many others. We need to explain the commitment and then not leave it at that. We need to explain the how to accomplish the goals and then help them do it. It is not enough to just stand at the front of the room and talk about running 100 miles a week. We have 50 greats in WV that can raise the bar. High school coaches that have nailed it and gotten great results. In the true spirit of trying to raise the bar, I say that we shouldn't be secretive about what it takes to be good. We are not inventing the wheel here. We need to share passion and true love for this sport and spread it around the state. The club system is the best way to accomplish this. I have watched it unfold for years. If some of my runners watch Ed Frohnapfel run 5 x 1 mile on the track they realize how much pain is required to accomplish goals. I am sure the same would be true if HS runners in Charleston watched Glenn Baldwin workout. When Casey Batey runs with the Midland group and can run a tempo run at faster speeds than they can race 5km, it helps. When Megan Metcalfe runs the last mile of her 5 x 1 mile in 4:45 in front of a group of HS runners, it helps. We need to expose and teach. The mind grows to the possibilities of excellence.

RunWV: The forum idea sounds interesting. Can you delve into greater detail?

Cleary: The distance forum will be part of a 3 lecture series that we are currently putting together her in Morgantown. It is in the early phase of planning but should workout very well. I had put one on a few years ago and it went quite well. Being that I have a fair number of open runners in town that have serious plans for after college running, I plan on having them as a main part of the series. One will be for women only. One will be for men only. The third will be an open forum. I am looking to maybe increase this to 5 lectures if we can get away from our own travels. I would like to see coaches from HS, WVIAC, D1 as well as other experts on college running also be a lecturer. The final would/could be with the master runners, the generation that ran through the big running boom. Chris Fox, Carl Hatfield, Mike Mosser, Bill Posey, Ed Frohnaphel, as well as many others. I stayed in WV to help this state. It is a bigger priority to me than the rebuilding of this team. I feel very strongly that we have the minds to triple the top notch performances in this state. By doing this, every layer below the best will improve. I do not consider myself a D1 coach. I am a coach and want to help those that want my help.