Kevin Sullivan leads a Queensbury team that won three straight boys state Class A championships starting in 2005. Both Queensbury boys and girls teams have been among the top teams in the state year after year. Both his girls and boys teams narrowly missed advancing to the state meet this season, both being edged out by Burnt Hills-Ballston Lake. Had they advanced both teams would have been favored for the Class A state title.
ArmoryTrack.com had an opportunity to interrupt Sullivan’s Thanksgiving holiday for this edition of the Coaches’ Corner.
AT: Briefly describe your coaching philosophy.
KS: First of all, I am blessed and honored to work with veteran coach Bob Underwood at Queensbury High School who not only has cross country coaching experience, but years of involvement with young athletes in Nordic Skiing and in Track & Field. What defines our philosophy of coaching generally hits on five basic, but very important, principles that we both believe: 1) Fun – Cross Country is a very demanding sport. We run a pretty structured program which calls for self-sacrifice, discipline and commitment on the young athlete. Therefore, finding an element of fun in every practice and race situation maintains focus and motivation. We promote working very hard, but also we have fun in the process. 2) Trust – We prescribe varying types of workouts depending upon the time of the season and team composition. In order for our athletes to fully embrace our concepts and ultimate training plan, trust among teammates and with coaches is paramount. 3) Modeling – We never ask anything from our athletes that we as coaches will not do ourselves. Bob and I act as “human barometers” and participate in every workout. This adds to team unity and an increasing belief in themselves. . .”if these two old guys can do this, I should be able to!” 4) Communication – We believe in the concept that coaches are the ultimate teachers. We are both educators and take this approach. We believe that in explaining the intent and purpose of each workout, it will have both short-term and long-term benefits. The deeper the level of understanding that each athlete has in terms of what we are trying to accomplish, the greater the likelihood that they will fully participate and ultimately be in a position to evaluate their own degree of success; 5) Team – We recognize that people are drawn to run cross country for a variety of personal reasons. We accept and invite this. But at the same time we discuss cross country as a team sport, and that whether you are the first or last runner, as a member of the team, your contributions matter. With 52 boys and 31 girls on the squad, Bob and I welcome anyone who wants to participate as we do not/will not have a “cut” policy. We also take every runner to every meet; therefore, there is no “bench time!” 6) Process – “The journey is more important than the destination.” We believe that if one focuses on the training, the racing part will just take care of itself.
AT: What’s one of your staple workouts and why do you do it?
KS: Like all programs I’m sure, there are certain “tried & true” workouts that coaches design to measure both team and individual progress at various key points in the season – we have those. We also have key workouts that we would term “transitional” workouts as we exit one phase of training and enter the next – very important to keep injury potential to a minimum. Our training model tends to follow a “periodization” approach, transitioning every three weeks or so. But in my opinion, the great constant for us is our belief in the “long run” – an effort of 70%-75% run as a group with plenty of frivolous conversation lasting anywhere from 60 minutes to 105 minutes taking place on hilly, but soft surfaces, once per week. In my opinion, this is the cornerstone workout for any competitive program for a number of logical reasons: boosts cardiovascular capacity; improves running mechanics; improves both muscle strength and endurance; but maybe even most of all, it instills confidence and one’s ability to persevere in times of increasing levels of discomfort. Regardless of what training period we are in, the weekly “long run” is performed (at least by our top runners). Run correctly (not too fast), this workout sets the runner up for success with those more anaerobic-type efforts as the season progresses, as well as allowing the runner to successfully extend their season into championship meets.
AT: How do you decide your race schedule?
KS: As the Foothills Council league chair, I have the responsibility in designing the schedule. Our league meet schedule consists of 4 dual or double-dual meets, falling on Tuesdays, over a six week period. Our Invitational Meets are mutually agreed upon by both Bob and I and well as team captains (again, touching on our philosophy of Trust and Team concepts). We try to leave one non-racing Saturday open for seniors who can use the time for college visitations in both September and October. In September, we always go to Shaker, the pre-state invy run on the designated state championship course, and we host our own invitational usually the last Saturday in the month. Racing really begins for us with the Grout, followed by Manhattan and we usually conclude with a “fun” race at Troy (usually held under monsoon conditions!) leading up to Sectionals. Running on the same courses year after year, as coaches we can compare both individual and team performances over time using this information to make training adjustments as we go along.
AT: What would you say is your biggest challenge as a head coach?
KS: Having eighty-plus members on the squad each year is wonderful, but it most certainly has its challenges. Having state caliber performers through novice/beginning runners sometimes challenges our “coaching philosophy.” The challenge involves “meaningful integration”: how can we fully assimilate every runner into the program, maintain increasing levels of excitement and motivation every day, and assist each runner to attain their goals. This is a big challenge; but sometimes the biggest reward is when an inexperienced young runner demonstrates an understanding of a workout, or even better, performs in a race beyond his/her dreams. That is what coaching is truly all about! At the same time this aspect is happening, we are still trying to win a championship! Therefore, we really need to get to know each member on the team the best that we can.
AT: The top four girls teams and three of the top five boys teams were all from Section 2 at the New York State Federation Championships. Both the boys and the girls teams just missed a chance to compete at the public schools state championships. How difficult is it to compete in that league? Are there any advantages?
KS: First of all our Section is under the exceptional leadership of cross country veterans, Marbry Ganselle and Ed Springstead. They are great advocates for our Section and every team contained within. Therefore, our section is very, very competitive as a result. We have a saying that “if a team can get out of Section 2 by winning the sectional title and advance, the state and federation championships in all likelihood may be a more user-friendly experience.” For the Queensbury boys’ team, the rivalry since 1999 I believe, has been with Burnt Hills-Ballston Lake at the Section 2 Championships. Coach Chip Button of BH-BL runs a tremendously competitive program. Chip and I go back to the late 70’s racing against each other in various road races. He personally is competitive and knows what he is doing with the boys. But when the race is over, the teams’ respect for each other is obvious. On the girls’ side over the years, the rivalry has also been with BH-BL, but a bit earlier it has been with The Academy of the Holy Names, another highly competitive program. The benefit is knowing that at the end of the year, the most important and exciting time of the year, we will have an incredible challenge. Honestly, knowing this, drives the type of training we will do for the year because every race and every workout we do is vitally significant due to the strength of our Section.
AT: Coach, give us an assessment of the season for you team and what can we expect at the NXN Regional tomorrow?
KS: One boy is racing, Kevin Sprague, a senior co-captain of the squad. Our goal of course is for him to place in the top 5 and be on a flight to Portland. He is a smart, savy and dedicated athlete. We know he will go with an all out effort. The girls have been focused since last year with this goal in mind. The training since Feds has gone very well despite the cold, but luckily, our precipitation levels have been at a minimum. They know their competition and what they as a team, and as individuals, have to do to qualify. We know that their effort will be exceptional – let’s face it; it has to be! A great group of hard working girls who have not only focused on the “big picture” all season, but they have been very good about taking care of the important little things along the way.
- Christopher Hunt