Developing Successful Cross Country and Athletics Programs:

The Haileybury Journey from Keysborough to Slovakia

Stephen McMahon BAppSc(HM)(Hons), GradDipEd, GradCertMSM, MEd, MEdLead,

Cert(IV)Train&Assess, MACE, MACEL, ESSAM, AIMM, MACHPER

Specialist Coach ATFCA Level 4 – Distance

Head of Faculty - Health & Physical Education St. Patrick’s College Ballarat

Former Head of Cross Country & Chair of Athletics Assistant Dean of Studies

Biology & Physical Education Haileybury College (2005-10)

2011 NATIONAL COACHING CONGRESS Australian Institute of Sport, Canberra “UNLOCK THE POTENTIAL” SILVER ROOM Fri 30/9/11

Overview • Introduction

• Preliminary Videos • Formal Presentation • Building Your XC/Athletics Program • The World Schools Cross Country Campaign • Haileybury & World Schools Videos • Questions and Answers • Final Videos & Open Discussion

Who Am I? Why Are You Here?

• Me? • Athlete • Exercise Physiologist • Club Administrator • Teacher • Coach • 28 Years • You...?

What Did We Do… • Squad of 70 athletes: Years 5-12 with 4 staff on 3 Campuses.

• 2009 National Cross Country Girls’ School Team Championship (Gold Medallists) - Haileybury (Nowra, NSW).

• 2010 ISF World Schools Cross Country Championships, Slovakia April 14-30: Australia’s Representative Girls’ School Team – Haileybury (6 Athletes) (Dubai, Athens, Vienna, Budapest, Bratislava).

• Individual Gold Medallist (World Schools Champion) and Teams Silver Medallists (only 4 points from Gold).

• 2009 International Cross Country Tour of New Zealand, Christchurch (National Road Relays).

• APS Girls’ Cross Country Premiership (2007*, 2009*). • APS Boys’ Cross Country Premiership (2008# & 2009*). (*Undefeated, #Tied)

What Did We Do… • Victorian All Schools Overall Co-Educational Cross Country Relay Premiers (2008 & 2009). • Victorian All Schools Overall Co-Educational Road Relay Premiers

(2007 & 2008). • State All Schools Medals (31): 18 Gold, 8 Silver & 3 Bronze – AV All Schools Cross Country, AV All Schools Cross Country Relays & AV All Schools Road Relays (2007-10). • Victorian Schools Cross Country Team Membership – 10 (Perth

2007), 9 (Geelong 2008), 10 (Nowra 2009), 8 (Brisbane 2010). • APS Athletics: 7th 2005 (Boys), 5th 2006 (Boys), 3rd 2007 (Boys), 3rd 2008 (Boys/Girls), 4th 2009 (Girls), 7th 2009 (Boys). • Athletics Australia ‘Schools Knockout’ National & Victorian Senior Boys Cup Champions (2009). • National Senior Boys Plate Champions (2007-2008), Junior Boys Finalists 2006 (Sydney), Senior Girls Plate Finalists (2009). • Multiple National Champions and Medallists – Track & Cross Country.

Preliminary Videos • 1. 2007 Haileybury Girls – APS Premiers, Victorian Schools XC Relay Co-Ed

Premiers. (3:11) http://www.youtube.com/user/steepleboy855#p/a/u/1/_xfeLSVOuYA • 2. 2009 Haileybury Boys & Girls – Double Undefeated APS Premiers, Victorian

Schools Co-Ed Premiers, National XC Girls School Champions (World Schools Selection), International XC Tour of New Zealand. (4:51)

http://www.youtube.com/watch?v=zQP-eFwgSuE&feature=relmfu 3. ‘Running Retrospective’ Athletes & Coach from

2009 Haileybury Team Dinner. (4:02) http://www.youtube.com/user/steepleboy855#p/a/u/2/iF-0X0eG30k

Briefly - H2XC: The Hearts & Bloods Cross Country

• History & Background – The School & Sport Programs. • Arrival in 2005 – Told I was Not Welcome/Needed by XC TIC. • The Beginning (2006): Coach and Personal Concerns. • The First Year (2007): Head of Cross Country’s First Steps. • Nearly All Too Easy – Just missed a Double APS Premiership. • 2008: The Commitment to Stay – There’s Gold in These Hills. • 2008: The Advanced Coach: Level 3 & 4 (EXPERIENCE!) • The Pact & The Plan – We Could Make It To Worlds. • The 2009 ‘Perfect Season’ (Making Your Own Luck). • The Only Way is Down or Is It? • Career – Coach & Teacher (Sport or Academic Promotions?) • Europe and the Green & Gold in 2010. • Success = Even More Work. • Succession Plans - Leaving & Legacy.

The Program • 3 Pages Becomes 15 in 4 Years (See 2010 Version) Team Philosophy

The Team Philosophy and mantra is: • Unity, Support, Run Your Best and Have Fun.

• All members of the Cross Country Squad (Years 7-12) are considered members of a Sport 1st Team.

• Every student (regardless of ability) is an important member of this team and has made a commitment when selecting Cross

Country.

• Therefore, all students contribute to the team through training and racing and ALL share in the team’s achievements and success. Every student matters!!

The Program

• Coaching Philosophy

• The coaching philosophy is ‘performance first, results second’ with a focus on personal improvement and

character development.

• If everyone is improving, the results will take care of themselves…

Program Essentials • Achievements/Success can only be enjoyed and valued when an extended effort has been required to attain them. • We are a ‘TEAM’: Everyone Trains, Everyone Competes and Everyone Shares in the Outcome/s. • Full Participation (saturation) in all available events: APS, AV,

APSOCAAA, HY Races. (More Work BUT Greater Improvement). Eg. Aviva Melbourne Mile, Falls Creek Camp.

• Commitment to Proper Training/Preparation (1 to 3 Days/Wk). • Always Behave and Present (Look Like) a TEAM. • Every Athlete Is Important Regardless of Ability. • Performance First, Results Second Approach. • Pride in the Magenta and Black (School). • Athletes of ALL abilities are catered for and developed to their potential (Welcome All, All Treated the Same). • Professional Approach to Every Facet of Your Program.

Program Essentials • Regular Distribution of interesting and relevant sports science and running articles via email. • High Focus on Injury Avoidance and quick referral to relevant Sport Medicine (Physio, Massage Therapist, Sport Physician). • Parents usually do not know where, how…avoids time wastage and frustration with injury management/return. • Although Senior Athletes are the Team’s Visible Success (Now), Must Commit to developing Years 7-9 with Quality Coaching and Input of Your Time. Investing for Team Success in 2-3 years time. • Athlete loyalty, enjoyment, appreciation and development are vital. • Regular Attendance at All Meetings. • Always advocate and look for opportunities for your sport within your school. • Goal Setting – All Athletes Have 3 goals at Start of Season. • Have Team Mantras Each Season. Eg. Unity, Support, Personal Effort. • Good Team Leadership: Boys & Girls Captains and 2 Vice- Captains. • Develop Positive Team Culture: Address issues quickly.

Training Schedule Training will be individually programmed according to the students: Age, experience, current fitness, previous training and injury/health status.

Training Principles & Basics • Individual Needs • Overload (Stimulus) – Duration, Intensity, Volume, Frequency • Recovery • Overtraining • Reversibility (De-Training) • Specificity • Variety (Fun) - Parleuf Relay

Golden Rules of Running • Always gradually increase training volume/intensity (10% Rule) (Can not keep both high for very long). • Hard/Easy Rule – Never 2 hard days in succession. • Don’t Get Injured, Don’t Get Injured, Don’t Get Injured!!! (Some Running is better than none) • Easy Runs are needed (Don’t Race Them). Rest is Rest & needed. • Wear Good Shoes. • Get Regular Massage & Stretch. • Eat Well, Sleep Well. • When you are in PB shape (Purple Patch - close to illness/injury). • Avoid hard surfaces and down hill running. • Rest Days are an important part of training (Recovery & Adaptation). • Must have planned rest periods (better to control, than be injured). • Do Not ignore persistent pain (the odd niggle is ok). • Only do the training that the Coach has set. Never do extra. • Communicate honestly with your coach. • Keep an accurate and detailed training diary.

The Training Week

Beginner/Novice Athlete (12-18 Years):

• Build Up Safely to 15-20 KM/Week over 4 weeks and hold for the season. (2-3 Runs) • Improvement through more intensive sessions, consistent running and stimulus of races. • Emphasis on safe running into legs (no injuries) • Can see large improvements with only basic training. • Excellent for motivation.

The Training Week Beginner/Novice Athlete (12-18 Years):

• 2 Runs & 1 Race Per Week – 1 Slow, 1 Pushed, 1 Race.

• Initially: Slow Easy Runs with some walking (20-25 mins). Introduce: • Some faster paced surging within easy runs,

easing into Fartlek/Intervals (4 x 2 mins, 10 x 30 Secs, Pyramid Sessions).

• Use Racing as the hardest session of the week.

The Training Week Experienced and Previously Trained Athlete (14-18 Years): • Easy running but load some quicker work after 2 weeks and safely do 3-4 Runs/Week building up to 4-5 Runs/Week. 30-40 KM/Week. • Already has some regular running in the legs. • Focus on improving fitness and doing some harder training safely and avoiding injury. • Goal of Running faster than last season.

The Training Week

Experienced and Previously Trained Athlete

• 14-18 Years: 30-40 KM/Week, 4-5 Runs Per Weeks: 1-2 Easy Runs, 1-2 Harder Runs, 1 Race

• Initially: Easy running, with then some Fartlek and

Longer Intervals (Mona Fartlek – Short 13 mins/Long 20 mins, Pyramids, 6 x 2mins, 4 x 3mins)

• Introduce: Longer easy runs, more challenging Threshold Work: 2-3 x 6-8 Mins, Speed Endurance:

8x300M, 6x400M; Speed Intervals 8-10x200M; Some Hill Sprint Training.

The Training Week Elite Junior Athlete (15-18 Years): • Running most of the Year Round: 5-7 Runs Totalling (45-90 KM/Week), Excellent Base. • Periodised program where volume and intensity are monitored closely (1-2 Peaks per year – Major Races). • Programmed active and passive rest during the year. • Emphasis on making state teams and performing at national qualifying level (long term goals). • Active avoidance of injury/prevention/overall training: Weights, Core Stability, Pilates etc. • Usually a registered athlete, has a personal coach and competes for club. • Highly motivated, knowledgeable, and driven (Avoid Overtraining/Injury).

The Training Week • Elite Junior Athlete (15-18 Years):

• Tessa Craig – 16 Years • 2010 Victorian Schools, Australian Schools and World Schools Cross Country Champion. • Training Block between Slovakia and Vic All Schools (7 Weeks Late May – Early July 2010). • Volume (KM): 52, 62, 65, 70, 55, 45, 40. • Inverse Relationship: Volume & Intensity.

Coaching Skills

• Excellent Rapport with athletes. • Know all athletes names and what is going on in their lives (try). • Personally speak to each athlete, each session. • Be aware of each athlete’s psychology – optimal arousal. • Conduit of Information (Integrator). • Manager, administrator, organiser, planner, goal-setter, evaluator, networker. • Counsellor and listening skills, picking up on nuances and non-verbal communication. • Multi-Tasker: 3-4 training groups in one session all doing different sessions. • Tri-Age illness and injury at start of session (Sick, lame, lazy). • Advocate for Team and each Athlete (Promoter). • Time Management & Prioritisation (Competing interests).

Coaching Skills

• Adapting to Change/Flexibility. • Set Limits, Organise Systems,

Delegate, Mentor, Manage Stress, Be Contactable most of the time (mobile).

• Manage: Injury Risk, discrimination, harassment, selection, ethical behaviour, conflict resolution.

• Resource Manager – People and assets.

• Good Coaches make themselves redundant -

(Athlete Responsible for their Own Performance).

Coaching Skills

• Good innovator, written and verbal communication. • Improve the person not just the athlete. • Self Reflection, new knowledge and skills. • Teaching athletes how to handle victory and defeat. • Team Entries, bus & venues (host event), bookings,

budgets, record keeping.

The Racing Weekend Ritual • Friday Day – Team meeting, print tags, reminder emails. • Friday Night – Team notice boards, pack vehicle/supplies. • Saturday Morning – Travel to venue and early set up. • Saturday Afternoon – Return/Unpack all equipment,

distribute results.

The Van – Travelling Circus • Marquee, Table, 6 Chairs, Tear Drop Banners, Food,

Mobile Notice Boards, Race Tag Boards, Water Dispenser, Hot Water Thermoses, Tea/Coffee/Sugar, Spare Uniforms, Umbrellas, Clipboards, Stopwatches, Pens, Spare Tags, Rubber Bands.

The Marquee

• The Team Central HUB

Promotion, Communication & Marketing • Group Email to School Staff and all others on Athletics lists

when Team achievements are noteworthy. • Weekly/Regular results & reminders electronically sent to

all team members, parents, staff and friends of the Team (both email and SMS).

• Always have quality submissions to School newsletter, magazines and website.

• Team Photographer at each week at events – pictures shared Media Releases to local newspapers (State/National events).

• Active and dynamic Sport Noticeboards (Weekly Updates). • Use opportunities (Video displays) at Premiership

Assemblies to promote sport and new recruits. • Generate Team Uniform Items (Team Tops, hats, wrist

bands, water bottles etc) to increase profile and interest. • Use word of mouth of staff and athletes themselves.

Looking After The Parents

• Respect contribution and influence over athletes and so entire TEAM.

• Communicate well, often and clearly (no surprises or late notice). • Opportunities to share in team (uniform items, photos, and social). • Basic Hospitality – Refreshments at events. • Assist with Car Pooling ‘Suburb’ Spreadsheet. • Once you know all athletes names, MUST start learning all parents names (very hard first 1-2 years). • Are a huge source of assistance, support and asset to team if a

positive relationship. • Thank collectively/individually when given the chance (often).

Your Staff & Assistant Coaches • Value and Respect Them. • Appreciate their motivation and interest may not be the same as yours. • Publicly thank at all opportunities. • Encourage and develop interests and coaching

skills. • Share kudos with them. • Develop, encourage, delegate, entrust and up

skill with view a to succession planning and emergencies. • Leadership opportunities and rewards.

All About Developing Relationships & Passion

• Students & Athletes. • Parents & External/Personal Coaches. • Fellow Staff Coaches. • Teaching Colleagues. • Admin/Grounds Support Staff. • Your school’s Director of Sport. • School Senior Executive. • Alumni Association and Aths Clubs. • State and National Athletics Bodies – Office Staff. • Key Individuals in the Sport. • Your Opposing Schools and their Coaching Staff. • Personal Relationships – Partner & Family.

Different Types of Athletes & Students (Diversity Challenge)

• The Elite Junior – protect/develop, use, share with clubs. • The All Rounder – Too Many Sports (Shared Between). • The Future Olympian – Pushy Parents (Emails every day). • The Workmen: – All day, everyday, no fuss. • The Conscripts: – Would rather not and try very hard not to. • The Injured and Sick – legitimate or parent created. • The Princesses/Terracotta Warriors – the social outing.

Motivating The Team • Special Team Uniform & Team Items (Tops, Hats, Water Bottles, Wrist Bands). • Elevated Profile. • Social Opportunities (Team Dinners/Trips). • Photos and newsletter/race reports. • Pictures shared on Facebook. • Recognition with Colour/Honour System,

Trophies, Medals etc. • Quality Team Presentation Dinners with VIP

Guest. • Speakers (Well Organised – 100+ attendees): Olympians: Trevor Vincent, Victoria Mitchell, Jeff Riseley. • Recognise/work with external personal

coaches (highly valued): Richard Huggins, Nikki Frey, Terri Cater, Paul Abbott, Lesley Grimes, Coral Bayley.

Selection & Hard Decisions • Leaving Athletes Out – the not required call. • The 6th runner for National XC Teams (Nowra). • Vic All Schools Road Relays: Whole Team Vs Individual Team Success - The Bad Call: A 2 Minute Win (U20s) and the

narrow 3rd (U16s) – 20 sec from win. • Hindsight – Must be always thinking despite

busy. • NZ Tour – 10 does not go into 8. • Unhappy Mums…Must be objective – usually only as good as last race. • School Senior Management…

10 Haileybury Australian Representatives (2006-10)

• Matt Bayley – 2nd 2006 World Schools Cross Country, Italy and

5th World Schools 1500M Greece, 8th IAAF World Junior Mountain Running, Athletics Scholarship – Iona

College, New Rochelle, NY. • Sarah Lund – 18th 2008 World Schools

Cross Country, Czech Republic. • David Bayley – 2010 IAAF World Junior

Mountain Running, Slovenia. • Jordan Williamsz – 11th IAAF World

Youth (U18) 800M, Italy. • The ‘Slovakia 6’ Also Boast 6 Individual Australian

Champions over last 4 years (all of above and Tessa Craig and Melanie

Townsend). • Stephanie Hansen – National Junior Road

Cycling Champion.

Anecdotes, Wisdom and Pragmatism • Less is Usually More (Training). • History is Written by Those Who Turn Up. • A True Warrior Is Never Late For Battle. • Be prepared to be the first to arrive and last to leave (Setting Up at State Events, Quality Host XC Event) • The 1%ers Really Do Add Up and Matter. • The Last 10% of Effort/Work is the Difference Between Good and Outstanding, But May take 90% of Your Time. • Attention to Detail Matters - Students, Parents, Others Do Notice (Uniform, Team Rules, Relationships, Communication, Consistent Expectations). • It usually takes much longer than expected when you do

it properly.

Anecdotes, Wisdom and Pragmatism • The Collapse – One of the most courageous runs. • Eating Disorder & Involuntary In-Patient (Medical Round Table) - Reduction in General Excellence Scholarship. • The ‘pulled’ heart muscle – great story of maturing/success. • Elite Badminton and Surprise State Teams Gold Medal - participation focus but improved significantly. • The Injury Comeback Queen (Have Faith and keep enthused,

Door to Return To Team Always Open). • 1st XV Rugby Convert - Good Athletes like to be in good Teams. • Clashing 1st Team Sport – Cross Country Vs 1st XVIII Football). • Geelongitis – Away race (Illness - legitimate and parent

created/endorsed). • Persistence and the deserving Captain. • Conscripted Students (Hard) and Conscripted Staff (Harder).

The ‘Slovakia 6’ • 2010 ISF World Schools Cross Country Championships – Stills (3:50) http://www.youtube.com/user/steepleboy855#p/u/4/eVzlHcQXEWA • Tessa Craig • Melanie Townsend • Siobhan Jagusch • Tayla Daly • Tashana Kehoe-Sporton • Ashlee Kehoe-Sporton

World Schools Cross Country Campaign • A Plan Is Hatched!! • Bundoora – Victorian All Schools Cross Country (Ruyton Vs Turkey). Victorian Championships as hard as Worlds. Biggest Hurdle – Get out of States ‘Alive’! • Nowra – Australian All Schools Cross Country: Hills, Tears, Fears, Fish’n’Chips & Slovakia. (4 in Top 6 is Easy) • The Cost $6,500 Each: Fundraising – • What Worked? Trivia Nights. What Did Not Work! Raffles. • Slovakia via The Netherlands (Nijmegen swaps for Liptovsky Mikulas).

World Schools Cross Country Campaign • 7 Months: Sep 09 - April 10. Are We There Yet? • Fitter to Race or Greater Risk of Injury? Must Plan. • Parental & Family Support – 17 Groupies in Europe (Fantastic…An Asset Not Liability – Use to Advantage) • Icelandic Volcanos and Athenian Riots. • The European Dash – Planes, Trains and Automobiles: Actually

Ferries & Buses…Patra, Ancona, Bratislava.

World Schools Cross Country Campaign • What is Our Focus...Athletes or Tourists – the 6 days, 5 days, 5 days

Ratio (Tourism, Compete, Tourism). • School Sport Australia - Four Teams in 1: Politics and Others Peoples

Agendas…Leadership/Professionalism. – Athletes are First Priority: First or Last Opportunity in Australian Team. • We Came Here to Run a Race…Not Dance! (Cultural Events). • Huge learning curve as ‘coach on tour’ – pushed to the next level

(international). A big challenge but would not want to miss it.

World Schools Cross Country Campaign

• Oh So Close (Individual Gold & Team Silver)!!! • Team Manager/Coach Fatigue (16 Days, 24/7). • Stay focussed and sustainable workloads on tour. • Turkish Delight, Network/talk with other nation’s coaches. • The Team Coming Back Down – Physically & Emotionally. • Back to Reality (and APS)…but we are a little special now.

Coaching & Professional Development • Get accredited at the highest coaching level you can. • Attend as many conferences or workshops as you can. • Continue to challenge yourself (comfort zone): eg. Level 4 Distance completing Level 2 Sprints/Hurdles. • Read/watch as widely as you can (books, internet, YouTube) • ‘Favourite’ 10+ Athletics websites and stay in touch with what

is going on at state, national, international level/scenes. • Must build relationships with other coaches (can not be

isolated) – support and self development, combine squads for some sessions (athletes benefit +++). Eg. Police Paddocks with Richard Huggins Squad.

• Volunteer nominate for any Coach/Manager/Leadership positions: Representative Team Appointments (APS, State, SSA etc), State Body Committees etc.

My Journey as a Coach

• Technical and knowledge base confirmed, extended & evolved. • Coaching Art and Science experienced (Gaining wisdom/errors). • People Skills/Emotional Intelligence – 360 degrees. • Better at Managing Relationships (Human Factors) to achieve goals. • Overcoming interruptions, politics, luck (Multi-Tasking Skills). • Balancing the sport performance demands of the school with

athlete’s long term development (tension and moral/ethical issues). • Competence and commitment demonstrated: Coach peer acceptance/recognition and athlete respect.

My Journey as a Coach

• Personal Coaching Identity and Coaching Standards & Model formed.

• Desire to again experience coaching highs and lows - Individual athlete/s, state and national teams/tours. • Confidence to be a genuine benefit to athlete’s

development and career & Teams success. • Trust and belief every athlete puts in their coach when

formalising the relationship – special bond and imperative to ‘Coach Well’ as athlete has only one career.

• Professional and emotional commitment to the athlete and ‘The Cause’.

• Challenging Work-Life Balance and Sustainability.

Coaching in Schools • Athletics & Cross Country Core Sports in

most schools – great program variation, quality depends on PE staff and school’s sport priorities/culture (eg. An athletics person/teacher on staff).

• Many schools have no Athletics expertise – huge gap for external coaches to fill.

• Opportunity to TID for own squad/club and employment.

• Make contact/explore programs – sell what can you offer. Communicate with key/responsible staff.

• Decide on coaching model/options – volunteer or commercial.

• Most Private schools can fund external coaches – must be professional even though some schools are not.

• Excellent opportunity for Coaches to source paid work, even if only for 8-10 week period.

• Assist with or manage building a program over several years.

• We can’t all be full-time professional coaches appointed to an Institute or Academy of Sport, but there are paid opportunities for all good coaches within the School Athletics System.

Questions & Answers

Final Videos & Open Discussion • AthsVic TV – Various (2008-2010) • Jordan Williamsz – 2008 Pacific School Games (R. Huggins) http://www.youtube.com/user/steepleboy855#p/u/5/jnBCY-aQuDI

YouTube Links • 2009 Haileybury Cross Country Season Highlights • http://www.youtube.com/watch?v=zQP-eFwgSuE&feature=related • 2010 ISF World Schools Cross Country Championships - Haileybury Girls • http://www.youtube.com/watch?v=eVzlHcQXEWA&feature=related • 2010 adidas All-Schools Cross Country Relay Championships: 22.05.2010 • http://www.youtube.com/watch?v=9c07mpV5cJk • 2007 Haileybury APS Girls Cross Country Premiers • http://www.youtube.com/watch?v=_xfeLSVOuYA&feature=channel_video_title • Haileybury Pre-Race Huddle: APS Boys Cross Country 2007 • http://www.youtube.com/watch?v=BJwFKrUc86M&feature=channel_video_title • Haileybury Running Retro The Journey • http://www.youtube.com/watch?v=iF-0X0eG30k&feature=channel_video_title • Haileybury APS Boys Cross Country Aug 2007 • http://www.youtube.com/watch?v=AnIqplzG018&feature=relmfu • 2009 Vic Schools XC Relays • http://www.youtube.com/watch?v=Aq9s7es44w0 • 2009 Vic Schools XC Relays: Girls U20 • http://www.youtube.com/watch?v=Hs_EwbCea_g • 2009 Vic Schools XC Relays: Boys U20 • http://www.youtube.com/watch?v=P95DSQp5YwM

Contacts Stephen McMahon (ATFCA Level 4 – Distance) Head of Faculty – Health & Physical Education (HaPE) St. Patrick’s College 1431 Sturt Street, Ballarat 3350 smcmahon@stpats.vic.edu.au Mobile: 0400 141 382

Thankyou for your interest and attendance

PLEASE EMAIL ME (Take My Card) FOR COPIES OF: 1. This Powerpoint PDF (In Congress Notes). 2. HY 2010 Cross Country Program PDF. 3. Tessa’s Training Program PDF. 4. Slovakia World Schools Race Report PDF.