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DyeStatCal California
Girls Coach of the Week 9/23-27/02
John Mahr (Sultana, Hesperia)
Up in the high desert a program has developed at Sultana High School
that continues year after year, despite some quite challenging summer
running conditions with the heat and all, to turn out super Cross-Country
teams, with sucess on into the spring track seasons. With a highly ranked
Girls squad in 2002, and some super Boys who have come through the program,
as well, we have decided to honor very highly thought of Sultana HS Coach,
John Mahr, as this week's DyeStatCal Girls Coach of the Week!!
Bit of background to recent successes of program
1) 12 league titles / B & G since we began Sultana HS in 1995, C.I.F.
Boys Champions (d-4) in 1996, girls C.I.F. Champions (d-2) 1998,
2000...runners-up in 2001, Girls State Champions in 1998, runners-up in
2000.
Background to your coaching philosophy
2) Our athletes buy in to our fairly comprehensive, scientific approach
to training. They become "disciples", of sorts and the tradition
passes
down. They believe that whoever is a part of this program will be very
successful at their level. They seem to be knowledgable about their
sport and like to always learn more.
Personal athletic and coaching background
3)I was a JV level Track athlete in H.S. became varsity level last 3
montyhs of senior year...and really took off physiclaly from there. Got
a scholarship form Central State Univ. , Ohio (all-black school) in
1976...stayed there for 2 semesters...and a n injury ended my tenure
there...my thrid college stop was at Point Loma Nazarene University, San
Diego...as a decathlete..although injuries seemed to take their toll on
my career , I really learned a huge amount of things about sport science
and how to coach and teach it there. Dr. Jim Crakes (Cc & T/F Coach
was
my main mentor there...and principal reason for my excellent academic
foundation. I went on to SDSU and recieved my Masters in Biomechanics,
while teaching at my first school...L.A. Baptist...first as the varsity
baseball coach then a s an asst. T&F , CC coach...spent two good years
there...Moved back to S.D. and worked for MAS Miramar (of Top Gun Fame)
and created their fitness program/center...moved to Hesperia in
1985...began teaching life sciences and coaching with Joe Gomez in CC
&
T/F. I learned a lot about high school kids/athletes and how to handle
large programs form Joe Gomez (another mentor). I began to learn from
Joe Kelly, Tim O'Rourke, Dennis McClanahan and Ken Reeves all that is
necessary to create "juggernaut" programs , and put it to work
in a
strange little place! I moved from Hesperia HS (where we had 11 CC &
T/F All-Americans) to Sultana HS , across town in 1995. sorry , not too
brief!?
Workouts the Week before recent Sunny Hills Invitational (where they
did a super job!!!)
4) Mon. - Hill Repeats out in the wilderness+ Leg Wts. (10 mi.)
Tues. - 5:20 a.m. - 6.5 mi., dirt/road run + Abs/Flex;
2:15 p.m. - 7.5 mi. trail run + Neural Training drills +
Wts. Upper body
Wed. - Anaerobic Threshold (track/grass loops) + Grass drills +
Hamstring work (7 mi. total)
Thurs. - 5:20 a.m. - 5.5 road/trail run + Abs;
2:15 p.m. - 7.5 mi. Lactate Tol. "Indian Run" + Grass Sprints
Wts. - Upper Body
Fri. - Recovery Run 6.5 miles + Flex Routine
*mileage total = 58 miles for boys, 54/ girls (Mon. thru Sun.)
average Temp . approx. 65 degrees - a.m. ; 96 degrees p.m.
Adjustments for the heat in your area
5) Not many actual adjustments...it is "normal" for us to be
at
moderate altitude and heat...lost of water every 20-30 min., in and
outside of body...a.m. workouts help us get some cool temp. runs in 2
x
weekly...kids really like it!
Prospects for the coming season--
6) I think our guys team is a contender for a State Meet Bid...no one
else would say that but I and rightly so, at this juncture. Our girls
team is very very tough. We have very solid student/athletes making
commitments -ala- college level types for training and school. I really
respect San Pasqual, Brea-Olinda, Montgomery and many other programs.
We will be in a dog fight and the eventual State D-2 champion may be a
contender for the #1 National Ranking. Recieving a pre-season #11 U.S.
Ranking was cool...now we have to go earn that ranking
Advice to new coaches---
6) Learn from the best!(AAF are the best and inexpensive!) borrow what
they give you, ask and the door will be opened, seek and you shall
find...find a program that is similar to yours (ours -vs- Nordoff) and
put something together over time. Be organized and scientific...teach
your athletes about the sport and be a good role model for them...expect
them and your program to exceed and it will. be comprehensive in your
training approach...train all levels and systems of the body...amke the
athletes runners and good citizens for life!
Thanks and Best of Luck John and crew
Doug Speck
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