ABOUT THE PROGRAM
Greetings from the Oceanside Dolphins Coaching Staff. Our goal is to develop a running community by starting at the youth level and continuing to the high school, collegiate level, and beyond. We are a program that operates in the winter seasons of December - early February and in the summer seasons from May to August. Our demographics range from middle school to high school, and collegiate athletes.
The end goal is to encourage athletes to make running and fitness a lifelong lifestyle. To succeed our goal is to create an environment and community that is open to any and every athlete, where they have the opportunity to properly learn about the running lifestyle. Our events specialization includes 300m, 400m, 600m, 800m, 1200m, 1600m, 3000m, 3200m, and 5000m.
OUR MISSION STATEMENT
To deliver individualized training and a competitive athletic experience for student-athletes who compete under our program.
VISION INTO REALITY
The training methods are suited to each runner's needs.
The training style is adapted from:
- El Camino High’s former Head Coach Terra Sarnacki
- New Zealand's Arthur Lydiard
- Italy's Renato Canova
- the University of Oregon's Pat Tyson
TRAINING PHASES INCLUDE
- Aerobic Conditioning (endurance cycle; develop endurance)
- Pre-Training Phase (Pre-Season time trials; transition toward race-specific workouts)
- Competitive Phase - Escalation (Invitationals; training intensity increased with higher volume.)
- Competitive Phase - Maintence (Competitive Invites; training mileage is maintained to allow athletes to asses for weaknesses and strengths.)
- Championship Phase (Leagues, Finals; race simulation workouts, volume decreased to mid-season levels.)
The phases are modeled after the “Diamond Model” as pioneered by Scott Simmons and Will Freeman in their book Take The Lead: A Revolutionary Approach to Coaching Cross Country.
In the Diamond Model (in contrast to the pyramid model), all components of training are progressed simultaneously. The difference is, that we adjust the training to fit the needs of high school and middle school athletes.
TRAINING LOCATIONS
There are many key locations we will use to train:
- Buddy Todd Park
- Oceanside Beach
- Mance Buchannon Park
- Oak Riparian Park
- El Corazon Park
- Guajome Park
CONDITIONS
The weather at Oceanside is conducive for training, and we beat the heat by practicing in the morning. The winters are mild, but cool enough to toughen you up for the track season.
TRAINING PRINCIPLES
The training principles may look familiar as they are adapted from the University of Oregon’s Pat Tyson’s training principles. The differences are that teamwork and correct biomechanics have been added, and our goals are team AND individual-focused.
TEAMWORK
Each student-athlete brings their own experiences and history to the team. With those experiences come strengths and weaknesses. Through the guidance of the coaches and the structure of the team, each individual's weaknesses can be developed into a new strength, and an existing strength can become capitalized into a personal quality. Additionally, individuals will work together as one unit working to achieve common goals.
- Individuals working together as one unit is essential for an optimum training group
- While conflicts arise, they must be addressed quickly and appropriately to ensure an efficient ability to work together
- Each person can benefit from one another: there is a domino effect in training where the slowest runner can push the fastest runner.
- Make every effort to be courteous to your teammates
- A team is as good as their number five, as great as their number seven, but powerful as ONE.
CORRECT MECHANICS
- Run with good mechanics—many injuries are due to poor posture.
- Allow your body to function the way it was designed to function.
MODERATION AND PATIENCE
- Time is in your favor: The body will adapt to just about anything…if you give it enough time, and you have to be patient!
- Make gradual changes in the proper phases.
- Most change requires 3-6 weeks to be measurable.
- Recognize 2-3 week delayed benefit rule (what you do today will benefit you in 2-3 weeks).
PROGRESSION
- Move from easier to more difficult.
- Start with general stimuli and move toward more specific stimuli.
- Do not skip any phase. Each training unit is based on your progress in the previous phase.
FLEXIBILITY
- Be ready to adapt to conditions of terrain, weather, level of competition, injuries, etc.
- A given training effect can be achieved in many ways.
SPECIFICITY
- The phases of training target specific energy and mechanical systems, specific to the race distances and conditions
- Recognize and evaluate the specific demands of the race and train those components
- Practice makes permanent. Do not practice running slow…you might get good at it!
- Everyone’s starting points will look different. Middle School athletes will be adjusted accordingly to focus on building strength and good techniques rather than mileage, and high school athletes will be adjusted so they are competitive in their respective track and field school seasons to avoid seasonal burnout.
CALLOUSING EFFECT
- At some point, race conditions must be experienced in practice.
- This is the most specific kind of training and comes in the last 4-6 weeks, to get the body adjusted and ready for the championship races.
- Find the race in EVERY workout and win it: if it’s a physical discomfort in a tempo run, push through it; if it’s a mental barrier in a recovery run, get over it. Practice mental toughness and confidence every time you run.
TOP EXPECTATIONS
- Excel in the classroom.
- Must compete in their school's respective Track & Field and Cross Country programs.
- Work together as a team with a good attitude.
- Develop team goals and individual goals.
- Obedience and adherence to the guidelines and each workout’s objectives.
- Race; don’t just run blindly…be competitive!
- Become a student of the sport
- Have fun!
Our goal is for each of you to be a part of the team. We understand that there are other commitments, such as work, school, family obligations, etc. We have consistent practice schedules to allow you to pick the days you are available to attend!
OUR TEAM PILLARS
Our team pillars are broken down 3 ways: ROAD, PATH, and TRACK.
ROAD
- Respect everyone
- Overcome your limits
- Aspire for excellence
- Dedicate yourself
PATH
- Stay Patient
- Stay Ambitious
- Stay Teachable
- Stay Humble
TRACK
- Be Trustworthy
- Be Responsible
- Be Accountable
- Be Communicative
- Be Kind
RUNNING BEYOND
We hope your running career will continue beyond the seasons spent here with us. Each student-athlete is encouraged to continue training and racing! In the same way, alumni are encouraged to attend practices, races, and other team functions. Once a member of the Oceanside Dolphins family, you are always a member!
THE NEXT STEPS
If you are interested in becoming a part of our family of runners visit our Program Registration section to begin! Feel free to contact us if you have any questions!
COACHING STAFF
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Roberto Suarez Coach Suarez began coaching in 2012 with Girls on the Run, coaching and mentoring 48 elementary school athletes. From 2013 - 2018 he served as El Camino High School's assistant distance coach for cross country and track and field, mentored by the legendary Terra Sarnacki.
From 2018 - 2022, he operated as an Officer Leader for the University of California San Diego's Stride Running Club. From 2022 - 2023, he was the Cross Country Head Coach and Program Director at Francis Parker School.
From 2023 - Present, he is currently the Cross Country and Distance Head Coach for El Camino High School.
From 2015 to the present, he founded and currently operates as the Head Coach for the Oceanside Dolphin's running program.
Coach Suarez's running background.
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Coach Kenny Nunnery "Hi, my name is Coach K. I help out Coach Suarez and Coach Julie Ralph. I have been around cross-country for the past 9 years. My specialty and experience is hurdling, 400 meters, and 800 meters. I like to teach kids about race strategies, plan workouts, and their eating habits." Coach Kenny joined the Oceanside Dolphins staff in 2023. Coach K has competitive experience at the collegiate level where he competed and specialized in the hurdles, and also ran competitive times in the 400-meter, 4x400 M Relay, and 800-meter races. Coach K also specializes in coaching race tactics and awareness strategies that athletes often overlook (ex. Tangents, leg turnover, mental focus, etc.), allowing many athletes to become more conscious about their decisions in the heat of the race. |