HEPTATHLON ROUNDTABLE

With Hyleas Fountain earning a silver medal at the Olympics in Beijing, the
spotlight shines brightly on the heptathlon in the USA. Track Coach editor Russ
Ebbets posed a number of questions about training and competing in the heptathlon
to five of America’s leading multi coaches. Here are their responses.

NCAA national champions in both 55HH champion ‘08, and 60HH All-
the panel the heptathlon and decathlon, nu- American ‘08.
merous conference champions and
Shelia Burrell: Shelia is one NCAA All-Americans. During the DAVE KERIN: Dave is currently
of America’s most honored hep- 90’s, Light was as an instructor for coaching his 14-month old after 14
tathletes. She won a bronze medal the USA Elite Heptathlon Project years of high school coaching and 14
at the 2001 World Championships, and had involvement with the VISA years at the college level. He contin-
and competed in the Olympics in Decathlon Project. ues to work with USATF’s High Per-
Sydney (2000) and in Athens (2004), formance & Women’s Development
where she placed 4th. She was a LYNN SMITH: Women’s head groups as a Coaching Education
5-time All-American at UCLA and coach, men’s assistant coach at Instructor and as a Master Official.
won five US national champion- Central State University. Coach of He is the USATF chair for women’s
ships in the heptathlon. She has Hyleas Fountain, 3-time USATF high jump and assists the USATF
coached at Kansas State, Cal State outdoor champion—heptathlon, High Performance Centers at meets
Northridge, and San Diego Mesa 2-time indoor USATF champion— annually. A requested speaker, most
College. She is now assistant coach pentathlon and long jump, 2008 recently he gave two presentations
at Georgetown, where she coaches Olympic Trials champion and at USATF’s SuperClinic during the
the throws, jumps, and multi- Olympic silver medalist. Olympic Trials.
events and assists in the sprints
and hurdles. Jennifer Petersen: 3-time
Section 2 record holder (55HH
ROCK LIGHT: Coach Light serves 8.1, 100HH 14.3, pentathlon), 1. What do you like best about the
as Associate Head Coach at Texas 2nd all-time in Section 2 in the heptathlon?
Tech University with coaching re- High Jump (5’9”), 2-time NYS
sponsibilities in the jumps and com- Champion (indoor high jump ’92, LIGHT: The athletic qualities re-
bined events for women and men. In outdoor pentathlon ’92). Scholar- quired to be a truly great heptath-
his 4th year at Texas Tech, Light be- ship student-athlete University of lete: speed+strength, coordination,
gan coaching combined event ath- Michigan (’93-’97). Member of two agility, and mobility and the hope
letes in 1979. Currently serving as Big Ten championship track teams you can coach and improve many
Chair for the Combined Events for for University of Michigan. G.A. of these qualities.
USATF Coaching Education, Light track coach at Albany (’98-’00). Track
has been involved with instruction and field coach South Colonie CSD
SMITH: I love the drama of the
and curriculum development for (’01-present). Coached pentathlon
heptathlon. It has so much ebb
USATF since 1989. He has coached All-American ‘03, NYS/Federation

TRACK COACH — 5929

and flow from one event to the and school coaches. Rather it is due the results of one event affect the
next. It can be such an emotional to the multitude of other athletic op- next event.
roller coaster! I also feel like it is portunities that present themselves
a showcase for the best athletes in to our young athletes. Although KERIN: Developing a successful
track and field. there is tremendous competition (enough) thrower. Due to their tech-
within the US among basketball, nical nature and given a lack of early
KERIN: volleyball, soccer, softball, and exposure/experience, throwing any
• It’s the ultimate testing of the gymnastics for the most talented, implement let alone a shot or jav,
biomotors in women’s track & our biggest battle comes primarily the throws separate the true hep-
field from within—the talented sprinter/ tathlete from the sprinter-jumper
• I personally enjoy following an long jumper with high levels of attempting the events. Looking
athlete’s performance over the power and coordination rarely at scores from any competition at
two days viewed in particular experiences the heptathlon. But we any level—the greatest departure
effects are improving. from the mean is usually found in
• Watching how athletes cope the throws. “The Worlds Greatest
and seeing them rise to the oc- BURRELL: I think the biggest Female Athlete” is most often least
casion challenge we have in the United great in the throws.
• I also enjoy a career view of an States in producing combined event
athlete. Their “going back to the athletes who can compete on the PETERSEN: At the high school level
drawing board” and seeing the world stage is COACHING. There the training is the biggest challenge.
resulting improvements over a are few coaches who know how to The amount of time and facilities
career-long view train a multi-eventer past our US you have makes it a difficult task
Championships. For collegiate ath- and so does the competition season.
PETERSEN: I enjoy the chal- letes the biggest challenge, again, is It is difficult as well to train for the
lenge of the various events in the coaching. If you are a good athlete, 800 if an athlete is not naturally
heptathlon. You have more than your athleticism will produce great adept at the event.
one opportunity because there are results in spite of a coach’s poor
seven events/races. It is mentally understanding of how to coach
and physically demanding in train- the event as a whole, instead of 3. What do you feel is the hardest
ing and in competition. You have concentrating only on an athlete’s event and why do you feel that
to be able to switch your mental strengths. way?
and physical focus. The training is
all- encompassing because there are SMITH: I think there are several LIGHT: The throws, the shot and
dynamic power/speed events, as challenges—overtraining, the bal- javelin, for both the athlete and
well as endurance, not only for the ancing act of developing all their the hep coach. For the athlete it
800 but to compete for two days. biomotor abilities and the event- is due to the lack of ballistic skill
specific skill sets for each event, and development within the US at an
composure. Too often we feel the early age and for the hep coach it is
2. What do you see is the biggest urge or need to address all seven
challenge of the heptathlon? due primarily to a lack of technical
events every microcycle; we then knowledge in the throws.
end up with an overtrained athlete
LIGHT: Regarding the US it is iden- which can then lead to overuse in- BURRELL: I don’t really know
tifying the talent for the heptathlon juries. Secondly, we try to develop which event is hardest. With devel-
then getting the athlete to commit biomotor abilities and event-specific oping athletes the hardest events to
to the heptathlon. Outside the US skills evenly. We try to never neglect learn are the throws. Javelin espe-
this is not an issue as much. This our strengths, to concentrate on cially! That’s probably one of the
has nothing to do with the outstand- our weaknesses. We try to improve harder events to teach a developing
ing coaching and direction that our both equally. Composure during heptathlete.
young emerging heptathletes are competition is paramount! You can’t
receiving from their club coaches get too high or too low; you have SMITH: I would say the javelin,
to stay within yourself and not let

TRACK COACH — 5930

DON GOSNEY

4. What do you look for in an ath-

lete considering the heptathlon?
Which events do you try to so-
lidify first? How do you develop
the mastery of that event?

LIGHT: Speed, jumping ability, and

hopefully a high center of mass.
The events I would want to solidify
first would be the technical skills
required to run, jump, and throw.
Develop the mastery by identifying
the technical skills required then
executing those skills.

BURRELL: The heptathlon is a

speed/power event, so you have
to look for an ATHLETE and then
through training mold her into a
heptathete. I have found with my
young hepts that I have to focus
on the throws in the fall. Of course
you want to maximize strengths and
minimize weaknesses, and progres-
sively work to accomplish that in a
season. But having competed on an
elite level for many years and now
Hyleas Fountain’s point total of 6619 earned her the coaching, I know for a fact that as
Olympic silver medal at Beijing. Americans we are VERY weak in
the throws. In a perfect environ-
because most heptathletes in the need to ensure their effort gets them ment there should be a systemic
States do not get introduced to the one more point than the individual approach toward the mastery of
javelin until they are in college. they are hunting or to preserve their all the events if our college hepts
However, generally speaking, I lead. This all while arriving at the want to compete post-collegiately
think different heptathletes struggle moment of truth in a compromised or internationally… they have to
with different events depending on condition to run the 800. I believe learn how to throw the shot put
their biomotor abilites, and their that the 800 has as great a dynamics- and the javelin.
exposure and comfort level with to-performance ratio as any T & F
the different events. event for the women. SMITH: I look for dedication,
desire, and discipline. I do not
KERIN: I believe the 800 is the hard- PETERSEN: Personally I disliked put emphasis on one event over
est given the finish time = points = the 800. I found it difficult to train another. We always try to develop
place formula as opposed to head- for because I didn’t want to lose and solidify events concurrently.
to-head competition. It is also made my speed (and I wasn’t “tough” Our teaching progression is gen-
difficult by the athlete having sold enough to run a fast 800). It is also eral to specific and parts then the
out over the first 6 events. Difficult difficult because it is a high scoring whole. For example when training
in that the speed & power athlete event and also the last event. A lot the hurdles, we isolate the lead leg,
most often doesn’t have command of place shifting can occur here. then the trail leg, then we put them
of the concept of pace equal to the both together and hurdle.

TRACK COACH — 5931

KERIN: Speed, Speed, Speed and SMITH: In our system it is impor- to practice “self-care” manifested in
then, jumping ability. There is only tant for us to use both. For each attention to rehab, diet, rest, along
one event that these qualities don’t athlete, we develop individual with not doing the some of the
to some degree directly support and specific attainable goals. We foolish things that college students
(the 800). Leg strength can translate then use the general benchmarks are wont to do.
to the throws and speed’s neural periodically throughout the course
component should show some of the year to assess our progress
manifestation in arm speed. What towards achieving their specific 7. How much of a “student of the
you get to work with most often is individual goals. game” do you like your athletes
some combination of a greater and to be (knowing event rules, how
a secondary prior skill/aptitude skills are acquired and developed,
set. Like say a sprinter/jumper, or 6. Collegiate life can be counter- training theories, event strategies
a jumper/hurdler. Rare is the time productive to athletic develop- or tactics, etc.)?
you find a thrower in either the pri- ment. What personal qualities do
mary/secondary skill set mix when you emphasize or see as critical
for a young woman to succeed in LIGHT: The training design and
you first start out a new hept. methods of coaching I use makes
the combined events?
them become a student of the
PETERSEN: I look for an athlete heptathlon.
who is willing to try many events, LIGHT: Collegiate life becomes
enjoys a challenge and works hard. counterproductive to athletic de- BURRELL: The best way to answer
Any athlete I have who high jumps, velopment when academic devel- this question is to say that I would
I try to teach them to hurdle and opment suffers, lifestyle choices like my athletes to be prepared and
vice versa. These events can get a lot become challenged, and daily knowledgeable enough to go to a
of points but are also difficult and schedules designed by the athlete meet without me and know what
complimentary to other events. are not adhered to. So, personal they are doing.
qualities I hope exist or can be de-
5. In a four- or five-year collegiate veloped through behavior modifica- SMITH: I think it is important that
career do you use general bench- tion would be academic, social, and as the athlete develops physically,
marks in terms of skill develop- athletic integrity. Attributes would her knowledge of the individual
ment or do you program specific be punctuality, setting daily, weekly, events and the heptathlon grows
goals for each athlete? and monthly goals, focus, responsi- concurrently. However, you never
bility, and a Spartan lifestyle. want the athlete to become so ana-
lytical that she no longer is able to
LIGHT: Specific goals are used in BURRELL: As a heptathlete, I compete uninhibited. The last thing
my program which would include always said that if you wanna do I say to Hyleas before she begins
general benchmarks or technical this event you gotta have heart. a heptathlon is, “Have fun, Be an
landmarks in terms of skill develop- To be great, not just good in this athlete.”
ment we want to achieve. event, you have to have heart and
be extremely intrinsically motivated KERIN: This can be tricky. They
BURRELL: Both. For example to be great. need to know what they need to
in the hurdles, running certain know in relation to training and
touchdowns off the hurdle during KERIN: Correction: College life is competing at their level. Beyond
a certain time of the year would be most often counterproductive to that, they don’t need to know so
a specific goal of mine as a coach. athletic development. A collegian much as they need to be able to do.
Being able to jump a certain distance needs time management skills, the To the extent that knowledge may
from a short approach in the long ability to compartmentalize, coping inhibit performance, that level of
jump is another. In general, doing skills, and an ability to verbalize knowledge is not important. The
your basic baseline testing (standing and share with her coach as well goal is to make conscious effort
long jump, standing triple jump, as a trusted outlet other than the become unconscious command.
overhead shot throw, underhand coach or fellow athlete. Perhaps While awareness and being in the
forward shot throw). most important may be one’s ability moment is important, strategy and

TRACK COACH — 5932

tactics will never compensate for a PETERSEN: I think that the hurdles
lack of ability. That being said, the and long jump compliment each 10. What about the indoor pen-
nature of the venue limiting coach/ other. There is a similarity to the tathlon, do you feel this helps
athlete interaction does require an aggressive approach, footsteps, development or does it muddy the
athlete to have a degree of ability body position, knee lift and take- off. waters?
to think and act independently and Most of the events require speed
correctly in the moment. and power.
LIGHT: The pentathlon definitely
plays a vital role in the development
PETERSEN: I like for my athletes
9. How much consideration do you of the heptathlete just as the 60m
to have good knowledge of their
give an athlete’s monthly cycle aids the 100m and the 60m hurdle
events, including the rules, training,
or is this an area that you either event aids the 100m/110m hurdle
etc. It gives them a better feel for
discount or shy away from? events outdoor.
the event, as well as, giving them
ownership and accountability.
BURRELL: I believe it helps.
LIGHT: Not as much as I should. I
8. Are there certain events that you have coached heptathletes my entire KERIN: I am not a big fan of the
feel complement or synergistically career and have not had problems pent. Focus that early in the training
help each other? other than dealing with uncomfort- year distracts and at worst, detracts
able symptoms experienced during from ultimate hept performance
this time by the heptathlete. later in the year. Perhaps there is
LIGHT: Due to the commonalities some teaching value for “newbies”
that exist within the running events, BURRELL: I know that there have but for established hepts I believe
the jumping events, and the throw- been some studies done on this but I that you can select, mix and match
ing events there are many opportu- don’t plan anything around it. I have individual events during the indoor
nities for enhancing skills required found that I have several athletes competition season that better sup-
in these events by understanding that have longer than normal cycles port training themes and goals.
activities that are compatible and which is something that concerns
grouping them together in a train- me but we work through it. PETERSEN: The pentathlon I think
ing session. helps at the high school level because
KERIN: I have been researching that is typically what we compete in.
BURRELL: Yes. I organize workouts the role of hormonal influence on I think it gives young athletes a good
based on the Three C’s—Events that spatial/temporal interpretations “feel” for a multi-event competition.
are COMMON, COMPATIBLE and by female athletes. I have found In my personal opinion I think a
COMPLEMENT each other. that many females are negatively one-day multi-event competition is
affected to varying degrees in the easier than a two-day multi-event.
KERIN: Until they raise the hurdle area of visuo-spatial relationships. The buildup of fatigue after the first
height, the 100H, LJ, 200. If they The other concern that comes to day can make coming back the sec-
raise the hurdles, the 100H, LJ, mind is Relaxin and potential for ond day very difficult. A good long
jav. I think that SP work should joint laxity. Relaxin peaks around jumper may have more difficulty
come later in that day’s session to days 10-14 and care should be given in a two-day multi-event because
enhance following weight room to loading at the many hinge sites, her legs may have a heavy/fatigue
work. Similar to med ball work, and also being alert to training dy- feeling the second day if she doesn’t
throws can reset the system prior to namics around those dates. recover well.
heavy loading in the weight room.
I like jav to follow hurdles and/ PETERSEN: I don’t usually give
or runway work because often the much consideration to an athlete’s 11. How long do you wait between
challenge of the jav is best attacked monthly cycle. Some athletes excel heptathlon competitions? How
from the approach and a training during this time, whereas others long would you wait until you’d
theme around synergies of steps/ can lose their mental focus more let an athlete compete in any event
rhythm can help. so than their physical strength at after a heptathlon?
this time.

TRACK COACH — 5933

LIGHT: Three weeks minimum.
Our collegiate competition season 12. How many heptathlons do 13. Weight management and di-
and combined event opportunities you recommend competing in a etary concerns are a problem for
dictates this somewhat. season? many female athletes. I’m talking
about either eating too much, eat-
KERIN: One needs a qualifying ing the wrong things or not eating
LIGHT: This depends on the train- enough. How do you address this
performance to enter a major
ing and competition age of the issue? Are there any dietary plans
competition so that is always the
heptathlete but generally three or you’ve come across that you like,
primary consideration. In the US
four competitions per year. and that have worked for you?
our NCAA/national team season is
rigorous in that an athlete is looking
BURRELL: Maximum four.
at the possibility of four “big meets”
LIGHT: I address this issue through
in an eight or so week span when
KERIN: For a top Collegian: NCAA— education and assessment tools.
one considers:
• Conference Champs two, USATF’s, International—+1,
(NACAC—Pan Am’s/WC or Oly BURRELL: Having been an elite
• NCAA Regional
if qualify)—+1 heptathlete and benefiting from
• NCAA’s
some of the things heptathlon
• USA Nationals
An elite (or hopeful) post-Collegian: development set up for us regard-
Between hepts, or any event
1 Open, 1 USATF, 1 to 2 Interna- ing nutrition, I believe nutrition
after a hept depends on the purpose
tional—including that year’s “big is very important and needs to be
of the competition for the individual
meet.” addressed. In a college setting the
and/or the team. Any event after a
For the post-collegian, the op- best thing I can do is make sure they
Hept depends on how they come out
tions are the traditional US relay know how to make healthy choices
of the hept. Banged up? Euphoric?
meets (Penn, Drake, etc.) in April, in the dining hall. I do ask all my
In need of addressing specific issues
Desenzano and Gotzis in May, athletes to take a good multi-vit, Vi-
that will be either complemented
USATF in late June, the year’s ma- tamin C and Calcium/Magnesium/
or obstructed by competition in the
jor (WC or Oly) mid-July to early Potassium supplement.
coming event?
August, and end-of-year meets like
That is not to say there isn’t
Talence. The desire may be to do PETERSEN: As a high school coach
value in some targeted high inten-
them all but USATF’s being the it is definitely something I’m not
sity work a few days following a
qualifier for that year’s “major” comfortable talking about. My
hept, but in the controlled practice
sets the parameters for ancillary assistant coaches and myself give
venue not the competitive venue.
competitions. nutrition handouts to our athletes.
Rough guide would be a minimum
Ultimately “How many…” and These include information on what
7-10 days and barring injury three
then, “How long do you wait…” are better food choices, what is more
weeks or more? The evolution of
are dependent on the skill level of, nutritious, the importance of eating
this question would be a look at
health of, and goals of the athlete. well-balanced meals, etc. As far as
the span between the Trials and the
The timing of key meets is a question speaking to athletes individually I
Games, a discussion taking place as
and for the post-collegian there is don’t, unless they approach me.
we speak for the sport as a whole
the additional question of sponsor
and not just the hept.
obligations as well as the need to
capitalize on money making oppor- 14. On a related subject, body im-
PETERSEN: I’d like to see at least age often contributes to weight
tunities. Depending on individual
two weeks in between. High school problems. How do you promote a
event skill, one can “get a lane” in
athletes do compete very frequently health body image for an athletic
Europe to stay sharp and make some
and in many events so I think tran- young woman (i.e., via role mod-
cash between hepts after USA’s as
sitioning to an actual multi-event els, dietary plans, institutional
the in-country meets dry up after
many not be as difficult. workshops, etc.)?
Nationals.

PETERSEN: Maybe two or three. LIGHT: I believe that high levels

TRACK COACH — 5934

of fitness are required to excel in events in a logical, progessive man- with teammates. They do lifting
the heptathlon. If this is a goal and ner. Skill acquisition or refinement and some running on their own or
a sound program is established must be addressed early in the fall with limited guidance from coaches.
to achieve that goal, then body program. Most of our athletes are competing
types evolve to acceptable levels in other sports during this time.
and beyond. I also discuss realistic BURRELL: I will make sure that we
expectations with my heptathletes develop the five biomotor abilities
concerning this area. throughout our general prep phase 16. How important is cardio-vas-
and then start working on our event- cular fitness to you? How do you
KERIN: In tandem with instruction specific stuff about seven weeks into promote cardio-vascular fitness?
during training. It’s less obvious training. I use event-specific warm-
and confrontational. When teach- ups to make sure we are working LIGHT: My way of developing CV
ing form and mechanics, address on aspects of the hurdles, jumps, or fitness levels required for a heptath-
posture with repetitive, targeted, throws even if we are not working lete is by implementing a sound
positive cues. Be selective in using on that event that day. plan to develop work capacity. It is
video, using healthy females for the important to understand the effects
heptathlete to view. Involve avail- SMITH: Normally I group hurdles that certain training stimuli have on
able professionals at the college and and long jump together, and on the neuromuscular system.
post-collegiate levels. Most schools occasion I will group hurdles with
have staff dieticians and medical high jump. I typically have high KERIN: No more so than the fact
professionals available. Given that jump separate but, when I do train that you could conceivably hold
the coach/athlete partnership is two events on a day when we high your breath during each throw and
often male/female, the male coach jump, it is most often with javelin. jump and that’s four of the seven
needs to give serious prior thought Shot put, depending on the phase events. You don’t jump or throw
to how best to approach the subject. we are in, will be either extensive/ without adequate recovery times so
It is also wise to enlist professional intensive tempo. the 200 and the 800 are most specific
support as needed. to the question. So we are down to
KERIN: Pre-season is frequently only two of seven events and really
PETERSEN: Usually just in con- described as “training to train.” only the 800 so perhaps the better
versation discussing what healthy Pre-season for the runs, jumps and question would be around training
athletic bodies look like. Telling throws is exactly that, meaning have needs for the six events and then for
them that size doesn’t necessarily them run jump and throw in a ge- the 800? Coaches take many roads
indicate body health. I’ve discussed neric sense rather than a rush to get unique to the individuals they work
different body builds with them into event-specific work. Develop with. My observation is that there
(some people have smaller frames, the biomotor and physio qualities can be too much emphasis on train-
some people are naturally a little for the intensity of the work to ing for the 800 to the detriment of
bit more muscular, etc.). I try to be come in each area. There has been the first six events. Not getting the
a good example with my athletes. more information recently regarding hay in the barn over the first six in
I am not a small person and I have the training of tendons (strength, any part due to training that chases
been very successful. compliance, etc.). Pre-season plays what comes from the last event is at
a key role in tendon prep. Also, best short-sighted. If you get the job
“perfect practice” during this pe- done early you can provide a points
15. During pre-season how do you riod facilitates the more intense/
structure and balance the various cushion and thus a more relaxed
specific work to come as athletes atmosphere to run the 800 to one’s
run-jump-throw disciplines of the are most receptive to instruction
heptathlon? potential. Also, the nature of CV
and corrective measures earlier in needs for the 800 can be supported
the training year. to a degree through the training for
LIGHT: Over the course of a me- the other events.
socycle which in my program is 28 PETERSEN: My high school off-
days in length, I make sure I have season/pre-season is a time for PETERSEN: I think cardio-vascular
addressed all the skills of these athletes to work on their own or fitness is extremely important. I

TRACK COACH — 5935

think it the basic building block in eral strength circuits, along with hill ties is the art of the game. In the
overall health, fitness, and athletics. running and weight lifting during case of a developing hept, they
It is promoted through extended the off-season. I like them to have a often lack strength levels nearer to
warm-up and warm-down in the fair strength and power base when their maximal potential. Therefore
various track groups (from distance they come back for the summer. strength development needs to be
to sprints). If athletes are injured viewed against a logical progression
they bike or do the elliptical in order PETERSEN: In the summer we over the four-year college career
to maintain their fitness levels. encourage athletes to go to various and on if elite or near elite. Circuit
camps (speed camps, event camps, training has the same advantages as
etc). Athletes are encouraged to it does for single-eventers with the
17. What types of injuries or in- participate in other school sports. unique demands of the seven-event,
jured areas do you see most com- If they aren’t doing a sport during two-day competition to consider.
monly in the heptathlon? What the off-season I encourage them Traditional circuit training can also
preventive measures do you use? to do a running/lifting program a be adapted to play a role as part
Pick two and detail your preventa- few days a week so that they aren’t of a recovery regimen from higher
tive measures. “shocked” when track begins. intensity work while offering ancil-
lary, positive effects on their CV
LIGHT: During my career the big- status.
19. What role does weight train-
gest concern that I have faced is ing play? W hat about circuit
chronic shoulder soreness. I struc- PETERSEN: Traditional weight
training? training during the season is diffi-
ture year-round rotator cuff rehab
protocols even during a healthy cult due to the high number of ath-
state (preventative). The other LIGHT: Weight training plays a letes and limited weight room space.
would probably be hamstring sore- major role. I emphasize the Olympic My coaching staff utilizes a lot of
ness which I manage with massage, lifts. Concerning circuit training, I different methods to gain strength.
ice, and other pre and post trauma utilize many variations of circuit This is done through lifting their
procedures. As far as two specific training methods due to the high own body weight (lunges in various
injuries I see, none come to mind. level of work capacity that can be directions, squats, planks, push-ups,
developed. sit-ups, mountain climbers, etc.). We
PETERSEN: In athletes who are in also have used the fitness ball and
multiple events there is a tendency BURRELL: I use both. I am experi- medicine balls, sled pulls, stair/hill
for overuse or general fatigue. In menting with the weight training running, jumping rope.
order to successfully get through we do. Last year we lifted four
a high school season I give either days a week. 20. In your daily training plan do
a day off or a recovery day that you usually focus on two to three
isn’t running (maybe swimming, SMITH: Weight training and circuit events? Do you train the events
biking, etc). training are extremely important in the order in which they will be
in out training plan. However, contested?
this year 90% of our circuit train-
18. What off-season activities do ing I prescribed were rudimentary
you encourage? exercises. LIGHT: Normally my daily plan
will focus on the specific technical
LIGHT: I have a summer 1 and KERIN: From a basic standpoint, aspects of two of the events. I use
summer 2 “voluntary” training lifting is as important as it is for a competition modeling schemes in
plan that is structured but allows a single eventer in any of the given training design at various times
variance of activity selection from seven events. year round.
within. The challenge for coach and ath-
lete is the optimal mix of exercises, BURRELL: Not always. I will com-
BURRELL: I think hills, drills, and loading, frequency & intensities. bine hurdles and long jump, high
weights. I have our athletes do gen- The mixing of training modali- jump and javelin because there
are aspects of those combinations

TRACK COACH — 5936

that are common. The takeoff in and maybe some high jump drills. have even suggested dart throwing
the hurdles and the long jump are Therefore hurdle practice would to engrain the idea of “throwing
similar. The penultimate step in the come first because that is the focus through the point.” The indoor jav
high jump and javelin are similar. I for that day. If we were doing some is used by some but I haven’t found
will combine shot put with a run- light hurdle drills but doing a more it any more or less advantageous. I
ning workout. Usually I only do two strenuous high jump practice then I also think that to some degree, new
events a day or sometimes only one. try to do the high jump first. female jav throwers are inhibited by
Rarely will I do three events in one the implement where they would
day. There there are days where I benefit from some aggression. Suc-
would train hurdles then high jump. 21. Dur ing the of f-season do cessful jav throwing is far from a
You want to practice what is going you use anything like a 1-hour passive activity.
to happen in a meet situation when heptathlon or some type of multi-
you can. I think it’s a great idea to event skill test day to monitor fit- PETERSEN: I don’t coach the javelin
simulate what it feels like to have ness or benchmark biomotor skill because we don’t contest it very
to long jump on the second day of development? often in NY. As an athlete I would
a heptathlon in practice. I will come throw a football and we also had a
back and long jump the day after a LIGHT: My testing for the heptath- nerf type “rocket” that we would
hard running workout. letes has not previously involved a use to throw.
one-hour type of competitive format.
KERIN: Working on more than My testing protocols are basic but
two to three events risks poor re- 23. What do you recommend eat-
consistent throughout the year. ing the night before Day 1? What
tention of skills learned. While so
called “random practice” is a solid about the meal after Day 1?
BURRELL: Not really.
concept, planned-purposeful work
for any multi-eventer is important. LIGHT: The night prior to the
If you have the chance to hear Dr. 22. Generally the javelin is the competition is not as immediately
Will Wu, he has a great presentation weakest event for most American important as 48 hours prior to the
on the subject of motor learning. As heptathletes. Any tips on how to competition. A diet focusing on
far as order of events trained, if the get a newbie up to speed? complex carbohydrates should be
theme of the period or goal of the eaten 48 hours prior. My focus is
day is towards improving skills in more on a consistent diet over the
the competition scenario, sure. But LIGHT: Identify the technical as-
pects of the javelin through film long term.
there are better schemes to improve
the individual events trained rather study then throw, throw, throw. . .
BURRELL: As a athlete I loved hav-
than strictly following their order ing steak and veggies between days.
in the hept. BURRELL: I have noticeds that
my girls just can’t throw. Get the I think it depends on the athlete,
newbies to start throwing… ANY- but in general they should have a
PETERSEN: Typically 1-2 events heavy meal that has good protein
are worked on each day. Again THING! Just throw.
and lots of complex carbs.
there are space and time constraints
especially in the winter when we KERIN: Throw regularly! Throw
implements like a softball or junior- KERIN: There is some very good
are given certain times to utilize information by Dr. Jackie Maurer
the gym. We use the gym for jump- sized football. Make them better
throwers before introducing a jav on diet that is worth the read. Fol-
ing and throwing events. I don’t lowing the NPEP in Las Vegas in
typically train in the order they to them. I like having them throw
implements from a kneeling posi- December her most recent hept-
are contested. Usually the training specific presentation will appear
is based on which event gets the tion as a self-awareness/prop-
rioception tool. Throwing various on the USATF website. This edition
greater focus that day. For example of Track Coach will come out post-
if the athlete is doing hurdles and non-jav implements over a soccer
kick board, a hedge or goal post to NPEP but in following years a trip
high jump on the same day, we may to Vegas to attend sessions on the
be doing a hard hurdle workout address release angle. In the past I
combined events would be well

TRACK COACH — 5937

worth the trip. and second day and still others will KERIN: Plan A is that optimal
experiment with various things to preparation has them expecting to
PETERSEN: I like equal amount of delay lactic lockup in the 800. do well, setting the tone with success
protein and carbs the night before a in the hurdles. Barring that, or in
competition, along with lots of flu- PETERSEN: During the competi- say poor conditions, having a Plan
ids. After the first day typically the tion I recommend small amounts B and acknowledging that you may
same thing. As an athlete I needed of food periodically. In high school even need a Plan C. More than once
some fluids or foods with sugar there aren’t always enough throw- a hept has been won by someone
after the first day of competition. ing areas and jumping areas to ac- other than the favorite due to better
I do recommend to my athletes a commodate multi-event and regular preparation for the conditions of
glass of low-fat chocolate milk. events, therefore your athlete may the day or moment. The winner of
be sitting for more than 30 minutes a hept run in perfect conditions still
between the events. I tell my athletes has ups and downs over the course
24. Do you recommend eating any- to eat things that won’t bother them, of day 1 (and 2) A well-prepared
thing during a heptathlon? If so, usually small amounts of a bagel athlete, oddly enough, can actually
what? Do you have a set hydration or a fruit that’s not acidic. Pretzels be boring in competition because the
strategy for competition? What with a little peanut butter also. I coach knows what she is capable
about electrolyte replacement? have my athletes water down their of and should be the person least
sports drinks (not quite 50/50). surprised by excellent results. From
LIGHT: Food intake during a a psych view, better results come
competition is very important as it more readily to people who (are
25. What are three things you key justified to) expect them.
is during training sessions of long on for the first day of competi-
duration. Carbohydrates and fluid tion?
intake is my primary focus dur- PETERSEN: For both days I tell my
ing competition. Fruits are highly athletes to focus on one event at a
recommended but understand that LIGHT: For the first day of com- time and to relax.
different types of fruit have a differ- petition three things we will key
ent glycemic index. For hydration on are review of warm-up and 26. How do you deal with a poor
purposes we use Pediolyte and have event preparation, basic wholistic event performance so it does not
a protocol that begins 48 hours prior cues we will use throughout the ruin a whole competition?
to the competition and concludes 24 competition, and creative positive
hours post-competition. visualization.
LIGHT: By letting it go as well as
KERIN: In a perfect world one SMITH: For me my main focus is possible and not dealing with it until
would use a less important hept to on the hurdles, high jump and shot our post-competition debriefing.
do some blood glucose monitoring put. Most importantly the hurdles,
to develop and or fine-tune a feeding not only because it is the first event BURRELL: Keep the athlete focused
regimen. Lacking that opportunity, and you want to get off to a solid on execution. I stress execution
and starting from common sense, a start, but also because disaster can of technique or effort. If an event
trial and error process during longer strike at any moment and the goes bad, we have to automatically
practice sessions or in a hept of lesser heptathlon can be over before it regroup and get ready to execute
importance, would be of help. While starts. The high jump for Hyleas is the next event. It’s not always easy
I don’t see it as frequently as with her “feel good” event. When she though. I remember as a young
the men, keep them away from the jumps well, it takes the pressure heptathlete being on emotional roller
myriad of so called “energy drinks” off of her in the event which she coasters during a meet. It was crazy,
that in fact serve to dehydrate. has had the least success, which is if an event went bad I thought I lost
Traditional rehydration drinks cut the next event—the shot put. In the whole meet and I still had five more
50/50 with water work well over shot put we are just trying to stay events to go. It was very stressful.
the course of the day. Some will within ourselves with three solid
try to force in some quick energy throws as we improve not by leaps KERIN: The best means to address
in before the last event on the first and bounds, but baby steps. this is well prior to the meet. Ide-

TRACK COACH — 5938

VICTOR SAILER/PHOTORUN

Jackie Joyner-Kersee set the standard for all heptathletes with her world record score of 7291 in 1988. Since then
only two other women (Carolina Klüft of Sweden—twice—and Russian Larisa Nikitina) have edged above 7000
points, a feat achieved by Joyner-Kersee six times. Hyleas Fountain’s silver medal in 2008 made her the only other
American to medal in the women’s heptathlon at the Olympics. Joyner-Kersee had two heptathlon golds and a silver,
plus three Olympic medals in the long jump.

ally, the athlete is so well prepared PETERSEN: I tell my athletes they LIGHT: First hour will include
that the issue never arises. In that need to re-focus and go to the next cool-down, restorative measures,
perfect scenario success breeds event. It depends on the athlete, carbohydrate and fluid intake,
success and the athlete gets on a some can easily do this; others and immediate feedback from me
roll like Hyleas did at the Trials. cannot. Depending on the athlete I regarding day 1. After that travel
By having a prepared, adaptable, speak with them between each event to our lodging, rest for 1-1½hours,
mature, realistic athlete, bumps in and then after the competition to dinner, then continue any restora-
the road are much easier to address. assess what has happened. tion measures necessary. We will
The mental aspect is key both in wake a minimum of 3-3½ hrs.
focus and when a need to re-focus prior to the start of day 2 if it is an
arises. Teaching to center on the task 27. What is your hour-by-hour (or early morning start. If not, upon
at hand helps. In the goal scenario, time block) schedule from the end awakening a 10-minute easy jog
the coach doesn’t have to perform of the 200m on day 1 to the first on a soft surface and massage. I
“foxhole conversions” the day(s) event (long jump) of day 2? want to arrive early enough to the
of battle. competition site to allow a proper

TRACK COACH — 5939

warm-up for day 2’s first event, the moment, some will employ various on yourself. But if you take it one
long jump. I normally recommend concoctions (aminos, etc.) to sup- event at a time, the chips will fall
3-4 competition approaches and port the body’s needs to replenish/ where they may.
three short approach full jumps reconstruct in the contrary, fasting
(8s-12s) be completed 10 minutes environment of sleep. SMITH: My theme is to always
prior to the start. Next AM, get up and wake stay within yourself, stay within
up (neuro-muscular arousal). Get the event that you are compet-
SMITH: End of 200m—hour 1-2 is breakfast in them and keep in mind ing in at that moment. When that
always cool-down, treatment (mas- that common morning eats for, say, event is over, take five minutes to
sage, ART, ice bath). Hour 2-3 is 16-to-26-year-old females isn’t opti- celebrate or have a pity party, but
shower and dinner. Hour 3-4 more mal. Cereal, 1% milk and a piece of you only get five minutes. The same
treatment (acupuncture, chiroprac- fruit won’t sustain them very long principle applies when going from
tic adjustment). Hour 4-5 relaxation into the day. While it may be counter day 1 to day 2. While you are on
(unless it is a late start, then straight to their norms, some protein and the table getting treatment, cooling
to bed). Hours 5-12—sleep. Hour fats need to be employed. Ideally, down or doing media, relish the
13-14 is a light jog in the morning uniform and personal equipment moment, but we leave it there at the
and breakfast. Hour 14-15 shower has been taken care of before bed track. Once we have left the track,
and get ready for day 2. Hour 16-17 and coach/support has handled at that moment we begin preparing
head over to the track and begin implements. Leave for the venue, for day 2 just as if it were day 1
the warm-up. warm up, note and address hot spots with a clean slate.
and or chronics keeping in mind the
KERIN: I don’t know about hour- task at hand and in specific that the KERIN: For most folks that would
by-hour but the warm-down needs LJ is first up. be a nice problem to have. I had
to come promptly after the 200 is the pleasure of watching my new
done. Fatigue and distractions cant PETERSEN: After day one I like hero, Lynn Smith, handle that very
be allowed to interrupt this and my athlete to get a slow easy jog situation just fine at the Trials in
what follows. They need to re- of 800-1600 meters. Maybe a little Eugene. I look forward to reading
hydrate and get some carbs/aminos light stretching. Then they should his response to this question.
back in the system. Cold tank time get food/fluids and a shower. I like
and appropriate massage, cognizant them to sit with their legs up and PETERSEN: Just like #25-26 take
of any hot spots that exist. maybe do an ice bath. one event at a time. Stay relaxed
At a point of calm and few and focused on the event in front
distractions it’s important to debrief of you and we’ll celebrate when
the athlete. Females are often better 28. How do you handle the athlete it is done.
at verbalizing than males while also who has had a series of all-time
more often looking to offload their personal bests on day 1—what do
thoughts. The coach needs to be a you do or say so that come day 2 29. What restorative measures
good listener and similarly needs they are not pancake flat? do you use on a daily or weekly
not to overly rehash the day as basis?
day 1 is in the books. Dinner can LIGHT: I say very little. We can
be tricky if you are traveling as a celebrate after the 800. LIGHT: Adhering to proper warm-
team, proximity to food sources, etc. up and cool-down, recovery be-
In the ideal, you’d be able to pro- BURRELL: I learned from experi- tween units or reps within the
vide a quality meal of the athlete’s ence and from other multi-eventers session, sleep patterns, a sound
particular favorites. After dinner that the best thing to do, no matter diet, massage, ice, chiropractic care,
and depending on timing, some how you are doing is to take it contrasting ice/heat, and sound
distraction other than a hotel room one event at a time. The minute training design creating a cumula-
TV is a good idea but rest is the key. you start thinking about the end tive effect.
Undistracted, unencumbered sleep result you can psychologically
is the key to day 2. If they do wake start putting too much pressure BURRELL: Ice bath and massage
during the night, hydrate. At that

TRACK COACH — 5940

are what we have available in our and monitor in the traditional sense, PETERSEN: I personally would
training situation. but greater awareness comes from prefer it stays as is. I would love
greater knowledge and understand- to see women’s 100 hurdles move
KERIN: The traditional ones of ing of the unique individual you are from 33” to 36” beginning at the
course. Someone once told me that working with. college level. This would make it
we (in the US) excel at making more of a technical event and less
people tired and fail at making them PETERSEN: I usually monitor my of a sprint.
well again. Training is fatiguing top athletes. If they are struggling
and so it can’t be the only focus. I know that my weaker athletes are
Restoration needs to address tissue, having trouble. I like to keep a good 32 . How would the wome n’s
facial, neural, hormonal and mental line of communication with all the decathlon change the training
needs and ignoring any one can do coaches and with the athletes in focus?
a number on the others. order to be flexible with the training.
If an athlete needs a day off then LIGHT: More training time to learn
SMITH: We use all of the following I give them one. Athletes need to the additional events is all I see.
on a weekly basis—massage, ART, monitor their levels of fatigue. The key will be to lead those that
ice bath, chiropractic adjustment. have the ability to be a decathlete
31. There are constant rumblings to the event.
PETERSEN: Typically icing things
that are bothersome or historically about the heptathlon becoming the
women’s decathlon. Where do you BURRELL: It would become a
cause problems. We do strength strength power event. The organi-
training and base training to help stand on this issue?
zation of training would probably
prevent any injuries. Athletes are be the same as the heptathlon but
encouraged to stay off their feet LIGHT: I love the current format of the emphasis would change from
and relax when they are training the heptathlon. Speed and power speed/power to strength/power.
heavily. emphasis with basic coordination
qualities required. The decathlon
presents some challenges, especially 33. What is your favorite memory
30. How do you monitor fatigue? from coaching or competing in the
I am asking about the cumulative within the US. My stance is to keep
it as is. heptathlon?
stress of both training and compe-
tition over a season. How do you
approach the fine line between BURRELL: Definitely against the LIGHT: From a coaching perspective
optimal fitness and illness? idea. I think its perfect the way it it would have to be during my coach-
is. I know how many injuries I had ing years at LSU and how much our
doing seven events, I just think that heptathletes contributed to our SEC
LIGHT: When it gets to the point it would mean more injuries. and NCAA Championships.
of concern for me due to either a
significant drop-off in training re- KERIN: I guess that I see more KERIN: The expression of satisfac-
sults, testing results, or competition value in the history of the hept than tion by an athlete who got her first
results I will ask our athletic trainer creating a new event. While women NCAA qualifier.
to schedule a blood test. clearly can handle 10 events and
have done so in female decathlons, PETERSEN: I enjoyed the com-
BURRELL: I don’t. As an athlete, my what is the root need to change radery amongst the athletes when
coach Cliff Rovelto used to monitor from seven to 10? And would it be I competed. It was nice to spend
our fatigue but I’m not as sophisti- an improvement over the existing, time with other athletes in your
cated as he is yet… smile. all the way down to the HS level? event area for an extended time.
I would never stand in the way but I enjoyed doing all the different
KERIN: By getting to know the indi- neither do I support it. Just don’t events. During the heptathlon it
vidual. Sensitivity to subtle changes see the need. was nice to get a chance to focus on
comes from awareness. You can test one event at a time in competition

TRACK COACH — 5941

instead of running back and forth ally be able to dedicate more time Control” by Dr. Rick McGuire & Cliff
from event to event. to develop well-rounded multi- Rovelto. Excellent information.
event athletes. Unfortunately given 2. Get to a USATF Coaches
the numbers of kids (100/team) Education Level II for the Combined
34. When they put you in charge, and the space allotted it isn’t re- Events.
what is the first change you are ally conducive. We are fortunate 3. A support group is important
going to make? to have coaches knowledgeable in to the successful hept and coach. The
all event areas. We communicate role that family and friends play can
LIGHT: I already am so none are very effectively with one another assist or detract from training and
necessary. and are always trying to coordinate or performance. As the competition
our workouts to get the best perfor- level rises the need and size of the
BURRELL: I don’t know… lol. mances out of our athletes. group expands to include physios
I doubt that I would ever be in and potentially dieticians, psychs,
charge. and similar.
35. Are there any final comments 4. My congratulations to Hyleas
you’d like to make regarding the and Lynn on bringing home the sil-
KERIN: Just as in the open women’s heptathlon?
100H, it’s time to raise the hurdle ver medal from Beijing. It has been
height. It’s so overdue and so much a pleasure to follow their progress
more important than considering LIGHT: To all the coaches develop- over the past few years and I ap-
the deca. ing our young talent, keep up the preciated the opportunity to interact
great work. It sure makes my life with them in the months leading up
PETERSEN: I’m an assistant coach easier as a collegiate coach. to Beijing. Their success came from
indoors and the head coach out- making the best choices at each
doors but during both seasons I’m KERIN: turn in the road and the end result
the high jump and hurdle coach 1. Look on the web for informa- stands as proof. Well done and we
(and multi-event coach) for boys tion regarding Hept Psychology by are all very proud and happy for
and girls. It would be ideal to re- Dr. Rick McGuire and “Transitional you both.

Statement of Ownership, Management, and Circulation (All Periodicals Publications Except Requester Publications).
1. Publication Title: Track Coach. 2. Publication Number: 00410314. 3. Filing Date: October 1, 2008. 4. Issue Frequency: Quarterly (4 times a year).
5. Number of issues Published Annually: 4. 6. Annual Subscription Price: $20.00. 7. Complete Mailing Address of Known Office of Publication: 2570 El
Camino Real, Ste. 606, Mountain View, California 94040. 8. Complete Mailing Address of Headquarters or General Business Office of Publisher: same.
9. Full Names and Complete Mailing Addresses of Publisher, Editor, & Managing Editor: Publisher, Edwin S. Fox; Editor, Russ Ebbets; Managing Editor,
Edwin S. Fox; all of 2570 El Camino Real, Ste. 606, Mountain View, California 94040.
10. Owner (If the publication is owned by a corporation, give the name and address of the corporation immediately followed by the names and
address of all stockholders owning or holding 1 percent or more of the total amount of stock. If not owned by a corporation, give the names and
addresses of the individual owners. If owned by a partnership or other unincorporated firm, give its name and address as well as those of each individual
owner. If the publication is published by a nonprofit organization, give its name and address.): Track & Field News, partners include: Edwin S. Fox, E.
Garry Hill, Rebecca Nelson, The Nelson Family Trust, Linda Nash, Elizabeth Nelson and Nancy Nelson, all of 2570 El Camino Real, Ste. 606, Mountain
View, California 94040.
11. Known bondholders, mortgagees, and other security holders owning or holding 1% or more total amount of bonds, mortgages or other securities:
none. 12. Not required.
13. Publication Title: Track & Field News. 14. Issue Date for Circulation Data Below: *185 Fall 2008.
15. Extent and nature of circulation (Average number of copies each issue during preceding 12 months/actual number of copies of single issue
published nearest to filing date): A. Total number copies printed (net press run): 3,572/4,339; B. Paid Circulation (By Mail and Outside the Mail): 1.
Mailed Outside-County Paid Subscriptions Stated on PS Form 3541: 2,643/3,254; 2. Mailed In-County Paid Subscriptions Stated on PS Form 3541: 0/0;
3.Paid Distribution Outside the Mails Including Sales Through Dealers and Carriers, Street Vendors, Counter Sales, and Other Paid Distribution Outside
USPS: 141/151; 4. Paid Distribution by Other Classes of Mail Through the USPS (e.g. First-Class Mail): 0/0. C. Total Paid Distribution: 2,784/3,405; D.
Free or Nominal Rate Distribution (By Mail and Outside the Mail): 1. Free or Nominal Rate Outside County Copies Included on PS Form 3541: 20/20;
2.Free or Nominal Rate In-County Copies Included on PS Form 3541: 0/0; 3. Free or Nominal Rate Copies Mailed at Other Classes Through the USPS
(e.g. First-Class Mail): 0/0. 4. Free or Nominal Rate Distribution Outside the Mail (Carriers or other means): 105/105; E. Total Free or Nominal Rate
Distribution: (sum of D1, D2, D3 and D4): 125/125. Total Distribution (sum of C and E): 2,909/3,530; G. Copies not Distributed: 663/809; H. Total (sum
of F and G): 3,572/4,339; I. Percent Paid: 95.7%/96.5%.
16. Publication of Statement of Ownership: Publication required. Will be printed in the #186 Winter 2009 issue of this publication.

I certify that the statements made by me above are correct and complete (signed):Ed Fox, Publisher. October 1, 2008.

TRACK COACH — 5942