Master the art of high school distance coaching. I've journeyed from self-doubt to success and know the path forward. Practical tips and personalized strategies
I've lost the most important race of my life.
The morning of June 28th hit me like a freight train.
My phone rang. It was my doctor.
"The biopsy shows you have cancer."
10 days earlier, I'd had a strange bump on my hip checked out. The doc removed it, thinking it was just
I have to take a break from bragging on our XC/Track and Field athletes and brag about our beautiful daughter, and my
@HoustonMarathon
partner, Anna Kate who is graduating from Seven Lakes High School this week. Congratulations Anna, I love you and am so proud of you!
I had a revealing conversation with a former athlete.
Now 30, successful in business. Attributes much of his success to lessons learned in high school XC and Track.
Here's what he shared:
Me: "What's the biggest lesson you took from running?"
Him: "Resilience. Learning to push
Early coaching careers are painful.
You feel like an idiot 98% of the time - lost, confused and insecure.
I wish I had a cheat sheet of principles for my first coaching job.
So, I put one together.
Here are 7 things about building a team I wish I had known when I started:
Stratford, our
@EmanuelGaldino7
is your Region 3-6A XC champion!! 🏆🥇
Normally, that’s a pretty big deal...but open this pic up to see HOW he did it.
Emanuel ran 2.5 miles without a shoe....barefoot...over rocks and gravel.
That is legendary stuff.
XC championships are won in summer.
But no athletes = no championship.
I went from 5 to 31 athletes participating in summer workouts in just one season with just a few changes.
Don't let your team's potential wither away!
Here are 6 tips to boost your summer numbers:
Thank you to the parent who yelled “You need to get in front of Mayde Creek they’re slower than you!”
That lit a 🔥 under
@sommerrhodes133
who picked up a few more places and wasn’t passed by anyone and earned a top 10 finish.
Btw, we’re not slow. 😉 The Creek is rising.
I once kicked my
#1
runner off the team for defying our culture.
Result? We qualified for the postseason for the first time in school history.
Protect your team culture at all costs.
It's the foundation of success.
An absolutely epic running day! I finished in 3 hours 29 minutes 31 seconds and qualified for next year’s Boston Marathon by 5 minutes 29 seconds. Thank you everyone for your messages of support. They came up on my watch during the race and carried me thru to the finish!
We’re sharing a bus with
@KTTrackXc
to Round Rock, and the Katy parents who were decorating the bus in Katy colors, decorated our side of the bus too. How cool is that??
*** SCHOOL RECORD ALERT ***
Spartans!
@EmanuelGaldino7
just broke the school record in the 800m with a time of 1:53.28 🔥🔥🔥
That’s the
#3
time in the state for those keeping score at home. 😳
9 Most Important Workouts For XC:
1. Fartlek
2. Strides
3. Long run
4. Tempo run
5. Recovery run
6. 1600 time trial
7. Acceleration run
8. 5k pace intervals
9. 3200 pace intervals
Those are the ingredients.
Coaching is how you put them together.
My daughter, Anna, and I will be competing in our 5th Houston Marathon tomorrow. If you see us on the course, please give Anna a big cheer. It’s her biggest race of the year!
@SpartanSpeed
@HouMarathon
What a day at the 17-6A XC meet! We won the team title for varsity boys, varsity girls, JV boys, JV girls, and freshman boys, four individual district champs, and thirteen athletes on the podium. 🔥
These kids work so hard and deserve their success. Love this team.
15 years of coaching taught me:
Run with your team; earn their respect.
You don't need to lead the pack;
Just put in the miles.
It's not about pace; it's about presence.
The strongest teams are built on shared miles.
These two,
@EmanuelGaldino7
and
@niamhm_c
had an unbelievable day! Both qualified for State in the 800m (Emanuel 🥈, Niamh 🥇) and then Emanuel came back two hours later and earned 🥈 in the 1600m and will double at State.
SHE DID IT!!!!!
Mayde Creek…we have a 3200m STATE qualifier!! 🎉 🥳🎊
@JamieKlander
is the first MCHS distance girl to make it to the UIL State meet.
#TheCreekIsRising
Stratford!
@EmanuelGaldino7
is the Region 3-6A 3200m champion 🥇🏆 and will be competing in the STATE MEET in two weeks!! Emanuel also set a SCHOOL RECORD in the 3200.
Anna’ done it again! 🏅
Completed the Houston Marathon in 3:54, clinching her 9th straight 1st place in the Duo division.
She’s an absolute rock star! ⭐️
What a journey it has been with these amazing young women. They ran their hearts out today, and finished 7th in Region 3-6A. We put 3 individuals thru to State, but the road has come to an end for this team. I love these girls. We’ll be back!
#TheCreekIsRising
I learned this the hard way early in my coaching career, and it has always stuck with me:
If an athlete shows up late, first ask her, “Is everything OK?” before any sort of punishment or lecture.
You never know what is going on outside of XC or Track.
This is my last week at Stratford. We’ve done amazing things together, and I know you that will continue after I’m gone.
It’s always been about the people for me, and not the wins, which is why I’m posting some of my fav pics with the people who I will miss. I love all of you!
Race Day!! I’m about to board a bus to the start for my first Boston Marathon.
You’re never too old to make a dream come true. Show up every day and put in the work. Thank you to everyone who helped me along the way!
Congratulations
@EmanuelGaldino7
who won 🥇 at the Seven Lakes Invitational. Emanuel ran the second fastest time ever on the course with a time of 15:25 🔥.
Today was the end of a great season for
@EmanuelGaldino7
who ran 16:05 and finished 31st in the State meet.
Emanuel, you took us all on quite a ride this year. Excited to see what you can do in your senior season next year.
Congratulations to future MCHS Ram, Ava Gonzalez who just broke an 18-year old MCJH record in the 1600. Ava finished in 5:34! 🔥
Get used to the name, I think you will hear a lot about Ava over the next 4 years.
#TheCreekIsRising
Congratulations to the leaders of the Stratford distance crew,
@EmanuelGaldino7
and
@niamhm_c
. Both had incredible season and competed in the State meet last night. Working with these two has been an incredible experience for me.
Ram Nation, our girls made us proud today at the State meet. All three ran their very best race of the year today. Rachel ran 20:01 (72nd)
Jamie 20:07 (81st)
Claudia 20:13 (86th)
Congratulations on a great season girls!
@RachelSolano_04
#TheCreekIsRising
This crazy girl,
@evelynlavielle3
, pushed her school record in high jump to a new level with a jump of 5’10 😳🤯.
Stay tuned…bigger things are coming for Evelyn!
I’m in. After 10 years of trying, I get to run the BOSTON MARATHON this April!!! This is the biggest ✔️ on my running buddy list.
So many people to thank…but mostly my incredible wife
@PaigeSiemers
, and my running buddies Tim from
@RunCCG
, Ron Veillon and Sterling Neblitt.
*** SCHOOL RECORD ALERT ***
@sophia_akpan
,
@niamhm_c
, Mikayla Osborne, and
@DayeabasiAkpan
just broke the school record in the 4x400 relay with a time of 3:54.07 smashing the old record by 9 seconds 🔥🔥🔥
Only three days to go until the toughest athlete I know takes on her 8th
@HoustonMarathon
.
This Sunday, she’s not just a runner - she’s the star ⭐️. Center stage is hers.
Meet Anna.
Spot us in hot pink! 🌟 Shout “Anna!” and cheer 📣 like never before. She’s earned this moment.
This guy might be the most overlooked runner in Texas. Junior
@EmanuelGaldino7
won 🥇at Brenham with a PR of 15:50, and led the team to a first place finish. Can’t wait to see what’s next for Emanuel!
#SpartanSpeed
Why do I love our girls 4x1 and 4x2? Because when one of our athletes goes down with an injury, we pick each other up.
Thank you
@MargonMccardell
for being such a great teammate and picking up Avery...we will miss you next year
Mayde Creek, we have a State qualifier!!
Sophomore,
@HtxElijahh
is going to the State meet in the 400m after finishing 🥈with a time of 47.86 on a windy 🌬️ day. Let’s go Eli!!
#TheCreekIsRising
Great race from Stratford XC this morning. Both the boys and the girls won the SBISD Invitational. Tons of PR’s and learning to run as a team. Keep it rolling Spartans!
This guy 👇🏽,
@EmanuelGaldino7
rolled through three incredible races yesterday. He anchored our 🥇4x1600 , won 🥇 in the 800m running 1:53.11 and topped off the day with 1600m 🥇 and a time of 4:20.77.
Best middle distance runner in Texas? We’ll find out in about two months!
10:34.09!!!!! And 5th place in the 6A Texas Track and Field Championships.
What a season for
@JamieKlander
.
She came into the season with a PR of 11:31.81 and brings it down 57 seconds. Only a sophomore, she will be back!
#TheCreekIsRising
This was my team this morning. I recommend that every runner push someone for a race. You will remember that running is a gift and that’s it’s supposed to bring you joy (even when it hurts!).
Btw, my girl Anna was the 2nd place girl in the Ainsley’s Angels division. 👊
One week until our first race, so this morning we ran a 3200m time trial. Great tuneup! 13 PR’s including four boys breaking 10:00. Emanuel Galdino was the top boy with a PR of 9:31 PR 🔥. Fastest girl is Maggie Pearce with a PR of 12:12. Bring on XC season!
Senior Rachel Solano just ran an unofficial 1600m time of 5:13 🔥during a time trial and took 10-seconds off her PR. Keep any eye on this girl…she’s going to have a HUGE year.
Congratulations to
@EmanuelGaldino7
who ran a 🔥15:07 5k at Bridgeland yesterday! Emanuel crushes his PR and missed setting a school record by 0.19 seconds.
Both teams won first place at the Will Taylor Relays today. 🙌
Our medal count
Boys: 🥇(4), 🥈(4), 🥉(5)
Girls: 🥇 (6), 🥈 (6), 🥉(3)
Congratulations on a great team effort!
Congratulations to Claudia (18:21) and Jamie (18:22) Klander who finished 5th and 6th in Region 3-6A and are going to the State meet.
Both broke the school record (again) 💪.
Look out for these two in Round Rock!
@ClaudiaKlander
@JamieKlander
#TheCreekIsRising
Congratulations to
@RachelSolano_04
, Claudia Klander and Jamie Klander who all qualified for the 6A State XC meet!! 🎉 They finished as the 7th, 8th and 9th place qualifiers in the Region.
#TheCreekIsRising
Our family always starts Thanksgiving with a Turkey Trot.
Nothing like starting the day racing with my girl Anna, and seeing so many friends.
I’m so thankful for running and all the gifts it continues to bring to my life.
*** SCHOOL RECORD ALERT ***
@MiaBent20
just set the Stratford school record in the triple jump with a jump of 37’0.5” at the Will Taylor Relays. Congrats Mia!!
Athlete of the day yesterday at the Area meet.
@EmanuelGaldino7
won THREE races in about 5 hours 🤯.
3200m in 9:30.65 🔥
800m in 1:56.76 🔥
1600m in 4:22.48 🔥
These girls just knocked it out of the park in our first team XC race of the season.
The girls finished 🥉 in the Varsity Girls Elite division.
We also put three girls in the top 10 (2nd, 3rd, 9th)
#TheCreekIsRising
A HUGE shoutout to our boys track manager Addison Mitchell. This guy sets up the track every morning, sorted and pulled all the varsity and subvarsity gear, and gives me daily weather reports that are better than any weather app. He’s the MVP at this point in the season!
Huge day for these girls with a 6th place team finish at Seven Lakes today. Lots of PR’s, even more grit. These girls are just awesome!
We’re coming….
#TheCreekIsRising
Mayde Creek!
@Ferguson400m
is the Region 3-6A 400m champion 🥇
Eli waited thru two weather delays and ran thru cold and wind to win. Next stop is State!
#TheCreekIsRising
The honors keep rolling in for
@EmanuelGaldino7
✅ District champion
✅ Region champion
And now,
✅ Named to the
@TexasXCCoaches
All-Region team
✅ (saving this space for the State meet)
Congratulations Emanuel!
The Mayde Creek girls just redefined what's possible.
- Jamie crushing an 18:06 for 3rd
- Claudia ripping a 19:01
- Ava locking down a 19:31
- Sophie rising up to 20:30
- Denise closing strong at 21:31
Let's put it in perspective - these are the top 10 teams today at Nike
We had a great team race this morning at Seven Lakes! Varsity boys won 🥇, varsity girls 🥈, freshman boys 🥈.
Individually we had 🥇(2x), 🥈(2x), 6th (3x), 8th, 9th (3x), 13th, 14th, 15th(2x), 18th, 20th (2x). Excellent work Spartans!
First 5k of the 2024 XC season and
@JamieKlander
had a massive start to the season.
- 1st place 🥇 with a time of 17:51.3
- PR and SCHOOL RECORD
- 2nd fastest all-time girl on the Seven Lakes XC course
Get ready. The Creek is Rising.
⭐️⭐️ SCHOOL RECORD ALERT ⭐️⭐️
Wow!
@DayeabasiAkpan
just set the Stratford school record in long jump with a massive jump of 18’9.5” at
@CainXC_BoysTF
Relays. Congratulations Sarah!
Congratulations to
@EmanuelGaldino7
who ran a blistering time of 15:28 🔥 to earn first place 🥇 in the District 17-6A XC meet. Just getting started...
#SpartanSpeed
What a weekend at Texas Relays for Stratford 🙌
- 2 podiums (
@EmanuelGaldino7
4:08.10 in the 1600,
#2
in Texas,
#5
in the USA,
@DayeabasiAkpan
11.44 in the 100m,
#2
in Texas,
#3
in the USA
- 4 school record (boys 1600, girls 100m, 300h (43.06), and 4x400 (3:49.93))
- 5 PR’s
Take 90 seconds and watch this. There is good happening in our schools and with our young people.
@EmanuelGaldino7
Meet Emmanual Galdino: Refugee turned college bound state champion via
@ABC13Houston
I hope everyone can recognize and appreciate the greatness that is happening in the 19-6A 400m this year. Two guys running sub 46.2 in the same district!
Insane 🤯
I used to struggle with building a winning team culture.
Over time, I got better thanks to one simple framework.
I've been to State every year since I started using it.
It helped me a ton, so I figured I'd share it.
I hope you find it valuable.
Ladies and gentlemen, I’d like to introduce you to
@ClaudiaKlander
and
@JamieKlander
. These girls finished 3rd and 4th at the District 19-6A meet and in the process BOTH girls broke a school record that has stood since 2009! 😮 🤯
We’re here!
#TheCreekIsRising
I had to miss the first XC meet of my career this morning.
Fortunately, the greatest assistant ever, Coach Finkeldey, and our Assistant AD, Coach Harris, stepped in and handled everything.
Never underestimate the value of a great coaching family!
Mentally weak runners fixate on finish times to mask their fear of pushing beyond their comfort zones.
Actual growth happens when the clock stops mattering.