2016 to 2017 Thoughts & A Book List

2016! What a year!

I was reflecting on one of my flights home from Bahrain about how I needed to do a year end review. I know its cliche at times as a large number of people seem to do their own as well but lets be honest the majority of personal websites and blogs are more for the writer than the reader…although I do always hope that those few who do read the posts get some benefit from it beyond just knowing more about me and what thoughts go through my mind.

Bahrain 01

Bahrain 01

Last month, while I was presenting in Bahrain, we discussed balance as a coach. No, not the single foot stability type but rather the juggling of ones life that includes family, physical health, emotional and mental wellbeing, goals, responsibilities, relationships, and the list continues for quite some time always being highly individual (with no kids my list was quite different than the majority of coaches in Bahrain) but still something that all everyone struggles with. Coach, brother, uncle, son, boyfriend, student, board member, and mentor are just a few and finding time to balance them all is something that I know I don’t do the best job of. Usually I find I empty the pendulum method of focusing in on specific areas. This not only allows me to make huge strides in a single area but also recharges the battery for the other side. Maybe not the best long term strategy but its working. I am happy, healthy (not including the few pounds I need to lose), and overall proud of who I am, what I am doing, and what I have achieved so far.

Insta Top 9

Insta Top 9

This year I was lucky to travel quite a bit: Toronto, New Jersey, Phoenix, Edmonton, Lethbridge, Saskatoon x2, Vancouver, Portland, Oregon, Burnaby, Richmond, Bahrain, and Bradenton, Florida. All of these trips fit into one of three categories….family and friends, track and field, or coaching. I separate coaching from track and field because I have been doing more and more in the coach development side of things and actually find that whole area invigorating. Don’t get me wrong I love being an athletics coach and my town spent around the oval office is something I love but when working in my general “coaching” mode I get the chance to think about sports, situations, athletes, teams, and environments that are new and foreign to me. This challenges me to think far outside my normal box and scope of thought. Bahrain was one of those experiences where coach development was at the forefront and I like to think I did a good job and will get more opportunities to be in that role in the future. I like to think that I have had a positive impact on those athletes, teams, and coaches that I have been privileged to work with but at the same time I hope they know that I benefit from the experience and appreciate the opportunity as well. While I am still brainstorming and thinking about my final masters project I am fairly certain that it is going to head down the coach development pathway.

ANB Awards

ANB Awards

One thing that I did set out do this year was read, a lot. The end result was 51 books. Apologies to those of you who were hoping I would get to 52. I slowed down through the fall and didn’t think I would get as close to it as I did and then ended up in Florida with two books that went by very quickly and wasn’t able to get my hands on the another. Some were amazing. Some were not so good. Others were some where in the middle. Reads that triggered some neurons but maybe nothing that shifted the paradigm too much. Here is the list. Not a ranking. Just the order from the first one I finished on January 2nd, 2016 to the last one on December 24th, 2016.

  1. Practical Sports Coaching – Christine Nash
  2. Developing the Leader within you – John C. Maxwell
  3. Mind Gym – Gary Mack
  4. Mastery – Robert Greene
  5. What Makes Winners Win – Charlie Jones
  6. Sports Injury Prevention and Rehabilitation – David Joyce & Daniel Lewindon
  7. 59 Seconds – Richard Wiseman
  8. Secret Tactics – Kazumi Tabata
  9. Riveted – Jim Davies
  10. Inside Running Basics of Sports Physiology – David L. Costill
  11. 3D Coach – Jeff Duke
  12. Run, Swim, Throw, Cheat – Chris Cooper
  13. Power – Jeffrey Pfeffer
  14. Best Practices Best Coaches – Andy Higgins
  15. You win in the locker room first – Jon Gordon & Mike Smith
  16. Special Strength Training Manual for Coaches – Yuri & Natalia Verkhoshansky
  17. The No Complaining Rule – Jon Gordon
  18. Fierce Conversations – Susan Scott
  19. Winning Matters – Frank Dick
  20. Training Camp – Jon Gordon
  21. The Hard Hat – Jon Gordon
  22. The Obstacle is the Way – Ryan Holiday
  23. Learning Leadership – James M. Kouzes and Barry Z. Posner
  24. It should have been gold – Calvin smith
  25. Learning in Sports Coaching – Lee Nelson, Ryan Groom, and Paul Potrac
  26. Leaders eat Last – Simon Sinek
  27. How to win friends & influence people – Dale Carnegie
  28. Talk like TED – Carmine Gallo
  29. Sports Biomechanics: the basics – Anthony J. Blazevich
  30. Sports Training Principles – Frank Dick
  31. The Tipping Point – Malcolm Gladwell
  32. Curious – Ian Leslie
  33. Just do it – Donald Katz
  34. Grit – Angela Duckworth
  35. How to say Anything to Anyone – Shari Harley
  36. Shift – Peter Arnell
  37. The Happiness Advantage – Shawn Achor
  38. The Team Captains Leadership Manual – Jeff Janssen
  39. Research Methods in Physical Activity 7th Ed – Jerry Thomas, Jack Nelson, Stephen Silverman
  40. Smarter – Dan Hurley
  41. Qualitative Research Methods in Sport, Exercise and Health – Andrew Sparkes and Brett Smith
  42. Sprints &a Hurdles – Gerard Mach (Canadian Track and Field Association)
  43. The Pressure Principle – Dave Alred
  44. The Imperfect Board Member – Jim Brown
  45. What We Need Is Speed – Henk Kraaijenhof
  46. Boards That Lead – Ram Charan, Dennis Carey, Michael Useem
  47. The Objective Leader – Elizabeth R. Thornton
  48. Robert’s Rules of Order Newly Revised in Brief – Henry Robert 3rd, Honemann, Balch, Seabold, Gerber.
  49. The 4-Hour Workweek – Timothy Ferriss
  50. Shoe Dog – Phil Knight
  51. The Slight Edge – Jeff Olson


I am going to try and read less this year in terms of quantity but definitely not hold back on the quality side of things. I have a few larger books at home and the office that I kept on putting off but I feel that 2017 is the right time to crack them open. I would like to say that I won’t buy anymore until I read what I have but that just ain’t the honest truth so best not to agree to it.

But what else I have been working on a new YTP template for some time and am finally nearing the end of this iteration. As I continually learn and need to adapt them I am sure this will only be another stop along the way but as a tool I feel that this one is a big leap forward in terms of its application capabilities as an athletics coach in the sprints and hurdles events. If anyone ever wants to discuss just send me an email.

Then there is school. At the time of writing this, New Year’s Eve, I am still working on a paper and presentation for one my classes which ends with these assignments, then there is one more course, and then literature review and carrying out the final project which will hopefully put me in a position to complete my masters by the end of 2017 or perhaps early 2018. I know I could get it done but at the same time I am focused on producing something that is regarded as having credibility.


But that is about it for this post. I have been trying to run while in Florida for training camp and so far have gotten 6 in but the goal is to continue this in 2017 and shed a few pounds that I am going to blame on my lack of mobility during the broken ankle period. We have had a great training camp here at IMG and have three more training days and five workouts to go until its back to Saint John we go where it is full swing into the indoor season with meets for 6 consecutive weeks from January 14 to February 25th then a week off before the Sport Nationals in Edmonton on March 9-11 after which all focus will be on the outdoor season and Canada Games.


Best wishes and thoughts to all in 2017!  May the force be with you!


Sharing Knowledge and Giving Thanks!

As my first year as a grad student in the UBC High Performance Coaching and Technical Leadership program is nearly completed (only one last presentation at the end of June remaining) I can honestly say that this year has been the most important to my coaching development. Maybe it was all the courses. Maybe it was the integration within my current coaching context.  But probably it was because I have gained just enough wisdom over the years to know that I don’t know all that much but also just enough to be able to complete the course requirements.  Now, I do have some regrets in that I wish I was this focused, committed to doing the work, and open to learning during my undergrad. Let’s just say my marks were significantly lower than what they are now.  Therefore I am very proud of my marks this year and its just a shame that all my post-secondary academics don’t reflect this quality of work, haha.  I’ll just call myself a late bloomer.

But in the spirit of sharing I have decided to post some images from two projects that I am the most proud this year.  I will say it is 5% pride and 95% hoping that someone likes the images and gets some benefit from it.  Perhaps it will stir up some dialogue and a coach may reach out to me to discuss, share ideas on how to improve them, and continue to build all of our knowledge. I will not take sole credit for these images either. As I didn’t complete any specific or innovative research this year they are merely amalgamations from various sources…I promise they were referenced correctly in APA format when I submitted them 🙂

These first two shots are visual representation of the Canadian Sport for Life Long Term Athlete Development stages and Athletics Canada’s specific Long Term Athlete Development stages incorporating key information related to the stages as well as the excellence stages (i.e. when performance becomes the focus for some). I found that this infographic and additional information really helped visualize and see the athlete development pathway within the sport.

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These next six images are taken from my Gold Medal Profile project. This project was specific to the women’s 400m hurdles and honestly was the most demanding but the most rewarding of all the projects this year. Doing this was a ton of work but I understand elite athlete development and the requirements for podium finishes at the elite level so much better than before – still not perfectly but much better.  However, it isn’t a perfect GMP either and I have already identified a few areas where I could adapt.  I have to state though that I reached out to upwards of fifty coaches from across the globe to gain insight on what they felt were determinants of gold medal potential across various events.  I gained so much and have to thank all of them for taking the time to talk with me on the phone and/or responding to my emails and Facebook messages.  Thank you!  I am very thankful for all of the friends, colleagues, and supportive individuals that I can call upon to share knowledge and help guide me as I continue to learn and develop as a coach.










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Also if you are reading this you are either bored, family or friend, or some sort of athletics or sport coach. Thanks for reading and I hope you enjoyed the post.  I know I have posted previously on blogs and podcasts but recently The HMMR Media Podcast hosted by Martin Bingisser (@bingisser) and Nick Garcia (@nick_g_garcia) has been awesome. They have had some great guests and continue to keep it on point. They are one of my favourite podcasts as it is  quite specific to athletics, coaching, mentorship, knowledge sharing, and other topics that you can understand are right up my ally. Additionally, The GAINcast with Vern Gabetta (@coachgambetta) and Martin Bingisser has been equally positive and insightful.  Lastly, a plug for Stuart McMillan (@fingermash on instagram) as he has been posting extremely interesting, deep, and reflection causing posts on a wide range of topics – keep it up!

While I doubt any of them will see this I’ll just say that it is useful, it is appreciated, and it is something that young, developing coaches such as myself really appreciate and benefit from!  So keep it up guys and thanks!

Next week I am off to Halifax for the 3rd ANB Coach Mentorship Camp. This will be the first one out of province but promises to be a great learning experience for all the coaches involved. Best part about being the organizer is that I also get to attend and learn from the our mentor coach, Rich Lehman. The guy is a great endurance coach, colleague, supporter of coach education, friend, and has already shared so much with the coaches. This is exactly what I envisioned when I start this program and I am very excited at what the ANB coaches will bring back with them.  I wonder what 2017 Coach Camp will entail?

Cheers and keep on sharing knowledge!

Weekend Off….Level Up!

It has been too long since my last post and I have definitely felt the desire to get some thoughts down but something has just always been in the way, physically and/or mentally.

Podcasts…..I listen to a few podcasts.  The House of Run is my favourite as it isn’t about coaching but more just water cooler track talk. It’s usually light and fun but every once in a while Kevin and Jason (and maybe a guest) definitely provide some amazing insight that gets me thinking.  But the majority of the podcasts that I listen to are coaching related and more practical (list at the bottom of this post).  However, as Steve Magness said in his Magness & Marcus podcast most of the time when I listen it is done passively.  I am in the office responding to emails, working on logistic stuff, or crunching some numbers related to school or work and I just listen.  I refer to it as osmosis learning in that sometimes things will permeate through but most of the time it just keeps me going and feel like I accomplishing more than I actually am.

Books….for the past 3 years I have been trying to read more. I just finished my 12th book of 2016. I was trying to think if I am on course of 52 books but when I take a look at my list of books in the cue I know that some heavy ones are coming up and the rate of completion will probably decrease.

School…since August I have been part of a graduate program at the University of British Columbia.  This first year is flying by and last night I recorded a presentation on my integrated training plan focusing on my yearly training plan.  Overall I was very pleased with how it turned out (will have to wait and see if the grade is as reflective). However, during the process of putting it together along with a few other school projects I am reflecting on my daily coaching and without a doubt becoming a better coach.  Stressful….yes.  Hard…yes.  Making me realize how much of a dumbo I was during my undergrad…..stupid Jason.  But at the same time I realize that my undergrad has helped me out immensely.  My understanding and beliefs as a coach/person have been built layer upon layer of what I have experienced.  On this last note I am nervous about the 2nd year of school (6 classes to 4 presently) but my ego says that I can do it but I’ll still focus on finishing this first year and the graduate certificate portion first then attack year two when it is time.

But back to my knowledge base.  My upbringing in the Reindl home in Saskatoon was an amazing foundation. I would actually state that I probably couldn’t have had a better upbringing in relation to my current profession but at the same time that might make my present level seem like I am under succeeding….darn can’t win that statement 🙂 But getting the chance to hear stories, discussions, and chats that my parents were involved in or a part of was almost too good to be true.  I think back to my dad’s role as invitational athlete director for the Knights of Columbus Indoor Games and having the chance as a 10 year old to chat on the phone, meet, and chat with Olympic Champions and their coaches gave me an understanding that is worth so much and throw in his still active role at at the Saskatchewan Athletics (provincial sport organization-PSO) and now my employment with a PSO (Athletics New Brunswick) and it is huge. However,  seeing my mother develop amazing relationships with her athletes that truly made the athlete development process so beneficial and how much she gave of her heart and sole to them has impacted me also and why I feel that my athletes are a part of my family.  I can say that most if not all of my mom’s athletes were definitely a part of the Reindl family…one of those individuals is now some of my closest coaching colleagues/friends. Funny how things work out.  I could probably and may one day write a book about coaching (maybe…maybe not) but I would probably have to start by filling hundreds of pages on just their influences on me…maybe I should call it “How my parents coached me”…..does have nice ring to it. The point is that I can’t thank them enough for all that they did, did that they didn’t realize I was learning from them at the time, and continue to do.

But back to the main point and title of the post…Level Up!  I am a nerd and used to play video games with my brother (Atari, Nintendo, Super Nintendo, N64, Playstation, Playstation 2 – Kyle’s, Xbox – mine) but haven’t touched a game for a few years now outside of Deal or No Deal at the movie theatre and the concept of gaining experience points that then resulted in a level up has resonated with me right now. I don’t want to sound cocky but I feel that my coaching has levelled up today. I am probably at level 9 with 90 more levels to go but the point that I was hoping to make is that it’s all about experiences.  Everything listed above and everything not listed adds up and maybe my reading could be more beneficial if I went slower or if the podcasts were listed to in a more conscious/ active state of mind I would absorb more but that isn’t my reality right now and would probably just frustrate me and decrease my passion for gaining experience points.  The point is that it’s a process. Just as some levels are spent exploring gives, finding chests of gold, and fighting zombies for points the same could be said for coaching. It’s a process….school, degree’s, pieces of paper, books, websites, podcasts, conference, mentorships, etc, etc are all just experiences that are additive.  I guess in the end it comes to a variety of experiences, learning sources, and being able to make connections and I feel that things are moving in the right direction.

Next week is the always exciting conference championships for the university program.  Preparations have been going great. Athletes are happy and healthy and feeling confident.  A few more light workouts this week to finalize preparations, prime the system, and then I get to sit back, give high fives, and let them bring out the magic.  However, it also means my voice is probably going to be gone and I will gain a few more grey hairs.  A small price to pay for two of the funnest days of the year.

Until next time!




Podcast List:


2015 IAAF World Championships Observation

As I sit on my couch and watch the IAAF World Championships I am stuck with a recurring thought…

“What did Andre De Grasse and Shawn Barber eat at the the AC pre-Camp in Jeju?” If it was me I know it would have been kimchi, soju, and galbi but something tells me that this wasn’t in the nutritional plans for these athletes.

As I watched Andre run through the rounds he continually displayed a sense of calmness and an ability to slow things down to the basic components. He has been quoted repeatedly as seeing the race regardless of the lane as being the same as all others (100m). In arguably the highest profile of events with the biggest story of the year against the biggest super stars of the sport he executed his race amazingly and came away with a bronze medal (tied with Trayvon Bromell from the USA).

Skipping ahead 24 hours and watching live on Monday morning the IAAF youtube stream just showed Shawn’s 5.90m clearance it was almost like it was 5.50m. He gave a quick fist pump, a nod to the stands, and that was it. The thing that struck me was how calm, cool, and collected Shawn acted. He has been through 5.90m a few times this year but in a championship pressure filled setting I would wager that the clearance height he had was one of his best jumps ever.

As always though I try and relate this back to my coaching and to the athletes that I have the pleasure of working with and immediately I see a gap. While the athletes that I work with are younger and more developmental in nature there is an aura of confidence and swagger that those who are most commonly winning display that mine just don’t seem to show. Now, please don’t confuse this with a 6th round come from behind jump or a 3rd attempt clearance to stay alive. Both of these occasions deserve some emotion – heck it is the emotion that athletes display that makes sport fun to watch.

What I am referring to is the 2nd round jump that results in a PB but still leaves the athlete out of medal position or the sprinter who runs a small pb in the heats and treats it like they just won an Olympic final. In my mind you smile, nod, give a quick fist pump, but then immediately start looking ahead. What needs to happen in the next jump to get into medal position? What does he/she need to do to be ready for the finals? How do they come down from that high?  How do they act so that it helps their performance not hinder it?

The quick answer and one that my athletes are going to work on a lot this year is just do what they did last week! Last week? Yes, last week and the week before because they have been there before. They have ran through these situations dozens of times in their heads through visualization. How does it look, feel, smell, touch, taste? How do they regroup from that big performance and use it? How do they balance energy with control? How do they embrace the fact that their body is rolling but not sabotage themselves through excess jubilation? I have this memory of seeing a video of a guy jumping for joy because he won something and then immediately losing his legs and going down. This type of full body excitement can have negative consequences and when we need to get back in the circle for the next attempt you have to have acted a little bit like its no big deal. Honestly, how many times can you have freak out levels of excitement in the shot put? I am guessing if you got 2 it would be a miracle and if you happen to do it in the first or second throw then you might as well pass the rest because you are going to be fried.

Back to worlds. Think about the above with Andre. After the season he has had could he have been in full excitement mode to have made it out of the heats (yep). Could he have been even doubly excited about making it through the semi (yep). But he didn’t. He treated it like he had been there a hundred times before. It was just another 100m race. Just like all the others that he ran this past year. Could Shawn have displayed more enthusiasm after his lengthy season after clearing 5.50m, 5.65m, 5.80m, 5.90m? Surely he knew with each successive first attempt clearance that he was getting closer and closer to the podium. Surely he knew that when the German missed at 5.80m he had an advantage and surely he knew that when everyone missed at 5.90m while he went clear that his podium finish was all but certain? But does any of that change what he has to do? Nope! Does any of that information change his performance routine? Nope.  Can he or any athlete control their opponents? No.  So then how can the athletes that I work with use it to their advantage? How can they act and move that makes winning seem all but a sure thing? How can they use that perceived display of utter belief and confidence to aid them in the competitive arena? Right now I see it as something that must be visualized time and time again. So routine that it becomes an expectation.  Not a question of if but rather when.

Lastly, even more impressive is that these two young men at 21 years of age did it on the day when it counted. They delivered on arguably the 2nd biggest stage rivalled only to the Olympics.  Why? Because it was exactly the same thing that they have been doing all year. Different day, different track, different fields but still 100m and still pole vault.

So back to the recurring theme…how do I narrow the gap and develop this ability in the athletes that I work with?

Coaching Philosophy

This summer, 2015, I have been reading at a ferocious pace. Having come to some personal realizations through in-depth reflection that I needed to expand my knowledge base and read. I have been reading anything and everything. Normal websites, journals, blogs, but then also books. The last couple of books have been Running Science by Owen Anderson, The Klingon Art of War by Ketih DeCandido, Sports Coaching by John Lyle and Chris Cushion, Anti Fragile by Nassim Taleb, and Leave No Doubt by Mike Babcock.


Leave No Doubt – Mike Babcock


Sports Coaching – John Lyle and Chris Cushion








Routinely I will jot down notes and come up with a few key phrases or thoughts. Put them in the notes section of my computer. Maybe compile them into a document save it away into my “knowledge” folder. I find that this reflection of the material is the important part. Back in the day I didn’t like to read. I didn’t like the material. I hated the fact that it was forced upon me with no choice. No after a few years and some wisdom I can say that I thoroughly enjoy it.

However, the most recent impact that all this reading has been having on me is in regards to my coaching philosophy. I have created a few coaching philosophies over the years. As a young coach it is one of the things that is required of you in certain courses. However, at the time it looked nice, sounded good, but I always felt that it was missing something. Maybe it was coaching experience. Developing my skill set. Refining what is important to me as a coach. As I started to put down notes and thoughts leading my latest attempt I can’t help but see it as an athlete philosophy. As this occurs more and more I wondered if this a common them amongst coaches. Is your coaching philosophy only for you or is it also a document that goes in partnership with an athlete philosophy? Is this statement if correct a negative, a positive, or just simply a reflection of how similar coaches and athletes are? Is it something that occurs because the process of coaching is directly linked to the athlete process? Or is it simply because I was once an athlete and just as I set goals then I continue to set goals now and by vary nature am a competitive person? Would the coaches philosophy then need to fit and be reflective of the variety of individual variations in the athletes philosophy.

Coaching Philosophy
5 P’s Purpose + Planning + Preparation + Principles = Performance


This new philosophy (if it can be called that) might only be applied to the 5 P’s but then the 8 principles allow far more of my personal ideals and values come to the forefront. I feel confident in that the simplicity of the single words can then be developed, expanded, and unique to the variety of situations that this philosophy could apply to. For instance on the principle of honour. It could mean honouring the sport, the history, your team, training partners, school, country, province, city, the event. If you honour all of those items that would mean not taking performance enhancing substances. It would mean respecting your opponents and that is for me as a coach but you can see how this could be part of an athletes philosophy also. The respect that I have for my fellow coaches and the athletes that they work with is immense. It is because of them that I know I have to improve my skill set as a coach. This honour also becomes a part of all the other principles/values. But this honour then leads into my educating of my athletes. My teaching of them to learn that they need to run through the line. That they need to be always in a position where will not bring disrespect to those who they are representing.

However, this is still just a snap shot of what this philosophy means to me. If you are reading this (thanks) but if you feel that I am way off base I would encourage you to reach out to me and help me out. Explain, educate, and help me develop areas that are missing or not developed enough. That is why I have this blog. Reflection and personal development.

But what else has been going on….

  • Heading back to school (UBC) where I am going to start my pursuit of a graduate certificate in high performance coaching and technical leadership, which then leads into the advanced coaches diploma, and then into a masters in coaching degree. Correspondence based for the most part so while a few trips to Vancouver will happen I am still living and coaching in Saint John, New Brunswick.
  • The season is winding down with a trip to National Youth Champs 7-9 wrapping up this 2015 outdoor season. Then it is all about reflection, debriefs, and planning the ever approaching 2015 fall preparation season.
  • Lots of continued personal bests for the athletes I have the pleasure of working with which have included a few provincial records this outdoor season.
  • Held my annual coaching mentorship program in Saint John where I got to interact, lead, and learn from 4 top notch coaches in NB.
  • Also got to spend time with my nephew (Kruz) and niece (Brielle) after nationals in Edmonton for a short couple of days.  I definitely don’t get to see them often enough so when I can it means the world to Uncle Jason.



Piggy Back #1 with Kruz


Piggy Back #2 with Brielle









Roller Coaster with my brother (Kyle)



A few minutes of coaching which is rare when I am hosting in Saint John.


2015 ANB HP Training Camp

From April 29th to May 10th I was living the coaching life.  Now I guess for semantics sake I always live the coaching life but this 12 day period was a little more specific in that they were spent at a training camp in Clermont, Florida at the National Training Centre with 9 athletes from across New Brunswick. This marks my sixth warm weather training camp as a coach and fifth at the NTC and I can honestly say that this has been the best one yet.  Sun and fun around a track I say.

National Training Centre

National Training Centre

Coaches: myself, Steve Leblanc, Earl Church

Coaches: myself, Steve Leblanc, Earl Church








This is not to take away from all the other camps as they each had their own strengths but rather to point out that everything seemed to line up nicely for this camp with the biggest influencer being that we only had 9 athletes and 3 coaches in this provincial camp so the numbers worked out very nicely.  With myself I had three sprinters of which two I work with in Saint John all year round and the other I have a good relationship with her and her coach.  In the throws group coach Earl Church had 2 javelin throwers and one hammer/discus thrower.  In the third group coach Steve Leblanc had a multi-disciplinary group with two combined events males and a female who is primarily a pole vaulter but dabbles in a few other events.  We as coaches overlapped on occasion and swapped a few athletes around during some of the workouts but needless to say the 3 athlete to 1 coach ratio was amazing.  The quality, focus, attention to detail that we were able to provide the athletes with was second to none.  Both athletes and coaches benefited from this set up and with the weather being a consistent temperature of 27-31 degrees it never seemed too hot to take away from the work that we were trying to achieve.

I have a great professional set up but on occasion there is a bit of stress in that I am pulled in quite a a few different directions.  Administration, groups, programs, and a plethora of athletes across numerous event groups makes things tough.  But for this week and a bit I can honestly say that I had laser focus and I believe that the athletes benefited immensely from it.

2015 ANB HP Training Camp

2015 ANB HP Training Camp

In the planing stages for the camp coach Steve set up a schedule that resulted in two blocks of 4 days that had two sessions per day with a single session on the 5th day allowing for some added recovery and a relaxed evening on the fifth days. This format can be tough but is not horrible provided that the athletes make smart choices and coaches are on point in terms of reading their athletes.  The goal of camp was training so that is what we did.  An added benefit of having such in-depth knowledge of what my guys have been doing in the lead up to camp and what their goals and plans are for the rest of the summer really let me focus in on their plans for the camp.

Our established goal for the sprint group (athletes and coach) was to focus our work on the track.  We  decided to stay out of the weight room as any work done in the gym would take away from what we could do on the track.  An added note on that aspect is that while our gym set up at home is small it is always available and definitely a strength of our program (no pun intended).  This is in contrast to our lack of indoor facilities and variable weather during the spring outdoors so a focus on the track was key.

Dan Brown (400m), Nadia Wysote (400m), Coach, Jake Hayes (100m)

Dan Brown (400m), Nadia Wysote (400m), Coach, Jake Hayes (100m)

So with a plan in place and it being the third (Jake) and second (Dan) camps they knew what they were getting into and how to maximize their recovery between sessions.  I have to commend these guys. They did an awesome job.  Being in this situation is tough at times…a hot, bright sunny day, a good morning workout, and a few people in the pool laughing and having fun. Now, I am not going to tell them what they can or can’t do and over 10 days.  Looking back I think only once did they spend a bit too much time in between workouts being a bit too active.  Did this ruin their camp? No.  Did this ruin their day? No.  Did it make their single afternoon workout a little harder than it needed to be? Yes, but did they go to bed early and learn from it….absolutely.  And lets be honest you can’t be workout robots. Everyone has to turn off at some point and enjoy themselves.

Block Practice

Coach Earl Church working with his javelin throwers

Coach Earl Church working with his javelin throwers








The interesting thing for me as a coach was how this camp flowed.  We have been back in Saint John for a few days now and I can honestly say that this was the best camp that I have ever been to and while the number of athletes, weather, facilities, and overall group dynamic all played a part in that I think the biggest thing was myself.  My development and understanding as a coach about camps has improved.  My ability to monitor and adjust my athletes program has improved and thankfully due to the numbers my ability to focus was improved.  What I mean by this is that I was completely focused on the aspects of working with my athletes. I had plans.  I talked to the athletes.  I adjusted said plans.  In the lead up to the camp I told the athletes that my guess was that we would accomplish 50% of what we planned for in the weeks before camp and this number was fairly accurate.  We had a plan, a guide, a road map on the camp.  We increased, decreased, switched, swapped, and manipulated the workouts based on this plan even on occasion letting the athletes choose the specifics of the workout. Sometimes we swapped a morning and afternoon session.  On other occasions we played with other variables, for example how we started the reps with options being 3 point starts, flying starts, or block starts.  However, throughout the camp we kept the themes of health, wellness, and quality in place.  And now a few days past I think we accomplished all our goals for the camp.

While I can say that the camp was a success the objectiveness of our sport will decide that.  I feel confident that the guys are in a good place and when they get the opportunity to race this weekend, provided that weather and competitive demands line up, that they will perform well.  I don’t want to say that they are going to open up with personal bests but I do believe that they won’t be far off.

I guess the overall theme of this post is that experience counts.  10000 hours may not be the exact rule as it once was thought but I do know that every year I coach, learn, and study I am a better coach than before.  I believe that I am only scratching the surface of my coaching career so in a few decades I will look back at these words and laugh.   Hopefully I will also nod my head and be proud of that my young self was on the right track (pun intended).

Quality selfie in the sun

Quality selfie in the sun

Recharging my Battery

Batteries are something that we all live by these days.  How much percent do I have left on my phone is probably the most common however, recently I have been thinking more about my battery, my personal battery.  Now, this topic has been on my brain for quite a while now but probably the biggest reason was that I got in my first major vacation for the first time in just over two years.  This vacation was needed. I love my work and love my daily life.  I love waking up at 5am, getting the gym ready for my athletes for 6am, and keeping the day going until about 6 or 7pm.  I read, I type, I plan, I work, and it continues and through some positive strategies such as sleep, nutrition, and a few outlets (Netflix) it never seems that bad.  This process drains and recharges the battery.  Usually it stays in equilibrium.  However, every now and then there is a bigger trip, weekend, conference, meet, or something which drains the battery just a little bit more.


Battery Charging

Now, when my vacation and trip to Korea for one of my best friend’s wedding finally came I was ready for my break. My time away from track. My battery was nearly empty. The grind was becoming harder and harder.  However, the funny thing was this was only temporary.  For the first few days in Korea I didn’t check my phone at all.  I didn’t even think about track and coaching. A slight exaggeration but you get the idea.  The best part was I could feel the battery recharging.  I could feel my brain, my desire, and that little voice inside saying “let’s read an article, study, plan” getting a little louder each day.  Now, don’t get me wrong either I love Korea and 12 days was way too short for what I wanted to do.  Korea is just so much a part of me and who I am today that I just feel comfortable there.  The food, the people, the sights.  But at the same time I was getting more excited at the thought of getting home, getting back to the grind, and coaching.  That is who I am!

Admiral Yi Sun-shin

Admiral Yi Sun-shin

All of it just makes sense to me when I am over there and this is probably one of the reasons why the battery recharged as well as it did.  So a wedding, being a power tourist, and far too many late nights resulted in a physically tiring vacation but a mentally recharging one.

So when I got back to Saint John it was hard. Jet lag and recharging the physical battery took a few days and with a trip to CIS XC Nationals in St. John’s, Newfoundland, a trip to Toronto of the Canadian Athletics Coaching Centres Speed and Power Conference it continues to take some time.  Most recently I was on a panel presenting at the NB Coaches Summit on habits of a successful coach and assisting at ANB’s Sprints and Hurdles Summit.  So  you can forgive me if I am looking forward to a few weeks at home in December with no flights, no hotels, but just time.  But until then there is still a track meet next weekend and a few days in Calgary as part of the Coaching Centres mentorship program where the focus is on the multi-events.   But as physically taxing the last couple of weeks have been and catching up on the to do list has been a grind the mental battery is still feeling great.  I am eager for more and thankfully ‘more’ isn’t going to slow down any time soon…at least not for the next three weeks.  And honestly I don’t want to slow down.

So what can I take from this. Mental well being is key.  Keeping the battery levels in check are key.  Being able to take care of the physical side, the body through sleep and nutrition is key. But one thing that sometimes gets neglected is being able to hit pause.  To plug in your cable and start recharging the battery.  Usually we might call this the check out time.  Check out for a night or for a day. Sometimes through a movie or an all-day Netflix binge.  We all have our own ways to recharge and it is important to respect those individual methods.  Sometimes I put so much into my athletes that I fail to realize that if I am not at my best then what good am I to my athletes.  I educate, discuss, share, lecture, and talk about it from an athletes perspective but very rarely do I and we as coaches remember that all the same principles apply to us.  But while I must say mentally I am in a good place right now and feeling good physically I still need some work.  I can honestly say that I have put on a few more pounds then I am proud of.  So while some will talk about resolutions at this time of the year I will talk about plans.  My plan is to go for a few more walks around campus, to get in a run or two a week. That way, slowly and surely, I will get it all under control and get all sides of the physical battery in synch with the mental one.

Which one do you need to recharge?

Which one do you need to recharge?

Kevin & Jieun

Bride & Groom

Inside the Palace

Inside the Palace

Coaching: What it actually means?

So having just got back from Guelph I got home and unpacked. Immediately after that the computer got brought out as I needed to confirm workout schedules, plans for clinics, meetings, and meet hosting duties later in the week, then started looking beyond to meets and championships down the road.  I study, I learn, I coach, I adapt, I book, I arrange, I confirm, I organize, and this list goes on and on and it never seems to end.

At one point this weekend I was having a text conversation with my very understanding girlfriend and now is where I have to quote myself, “Thanks hun. Trying to do my best but because of all that work sometimes I feel like I am letting the kids down in the coaching/preparation department.”  Now, please don’t take this as an attempt to whine or justify mediocre results as I am very happy with where everyone it at at the moment.  It is merely a time allocation thing.  Let’s look at this week.

Monday: Office catch up, grant application writing, coaching from 3:00-7:30pm (4.5)

Tuesday: Coaching 9am-11:30am (2.5) then getting on the road (3.5 hour drive) for a clinic from 3:30-5:30pm (2)

Wednesday: Department meeting an hour away from 11:00am-1:00pm and then coaching from 3:00-7:30pm (4.5)

Thursday: Middle school meet hosting from 11:00am-5:00pm and then practice from 5:00-7:30pm (2.5)

Friday: Coaching from 1:00-7:00pm (6)

Saturday: High school provincial meet all day (3 hour drive away).

Sunday: Little bit of rest and relaxation but then back to where we are now…on the couch, planning, organizing, and confirming the next week ahead.

Now, with the usually day starting at 7am or so and immediately reading and then about 30-60mintues later getting on the computer there will be a whole lot of other time spent doing all the other stuff and being a coach and getting to be on the track for about 20 hours a week of coaching and then another 8ish hours coaching/helping at the provincial high school championships meet is nothing to scoff at.  But I wish and feel that I should be doing and spending more time preparing them for the competitive demands of their events.

But that is that.   This weekend I went to the Guelph Speed River Inferno track meet.  It was a great event and I hope to be back in the future.  Only brought one athlete and it didn’t go quite to plan but that is sport.  A successful weekend none the less.  Was also able to get in some good chats and discussions along the way which is always a plus.  I feel like coaches and people who live the sport like me are the only ones who truly understand what this all entails.  Maybe others do and hats off to them for living the dream.  Coaching is a passion!  A dream!  A way of life!  And I wouldn’t have it any other way!