Rod Murrow, JD

RunningLane Track Club, MileSplit, long-time distance coach and more. Practiced law 24 yrs. K-State letterman back in the day. Opinions my own.

[Rod Murrow, JD @RodMurrow]

With the start of a new school year and XC season, this is a good time to reflect on my essay about the best way coaches and parents can help their athletes and children. Stop plowing the road for them and light the way from behind.

https://t.co/3hI5oToZM4

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Dieting and cutting calories too low has severe mental and physical consequences‼️
⬇️Strength & loss of lean mass
⬆️Appetite & time to fatigue
⬆️Risk of injury, illness, and risk of poor body image
⬆️Bloating, digestive issues, and preoccupation with food
⬇️Metabolic rate, tolerance to cold, and poor recovery

Something I can't stress enough during my presentations is eating for health and fueling sufficiently for the work required!

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

Athletes competing at the next level don’t leave recovery or performance to chance.
Nutrition and smart supplementation can give you an edge in addition to proper sleep. I sat down with @JoseAntonioPhD (co-founder of the International Society of Sports Nutrition @IntSocietySN and one of the most cited researchers in the field).

We discussed the protocols his wife Karla Antonio, a UCI Gran Fondo World Championship medalist cyclist utilized to gain the competitive advantage and more!

Full episode drops this week.

[Rod Murrow, JD @RodMurrow]

This is nuts. There are some many layers of insanity to this that I don’t even know where to start. “Most expensive rosters” for unranked teams.

[Rod Murrow, JD @RodMurrow]

💯.

[Steven Montoya @steven_montoya]

In my opinion, if your school bus has the only 3 kids who’s parents didn’t come to the game, on the return home… you have a culture problem.

Ride the bus home with your team.

Laugh with your friends and enjoy the time together, win or lose.

Help coaches put equipment away.

[Rod Murrow, JD @RodMurrow]

Wonderful advice.

[Muse @xmuse_]

Protect your peace. Filter what you consume.

Ask yourself one question about every page you follow:

What does this content give me?

If the answer is outrage, hopelessness, anger, or fear, feelings you don't want in your life, the fix is really simple:

unfollow, mute, unsubscribe from pages that make money from the negativity they bring to your life.

[Brad Henson Productions @BradHensonPro]

Kenneth Walker is not from this planet

[Rod Murrow, JD @RodMurrow]

Can you imagine being the poor sap on the next treadmill at Planet Fitness just trying to get in his/her 20 or 30 minutes of cardio while this cat runs 30 miles with the speed pegged? 😂🤯♥️

[nxthompson @nxthompson]

I love that the fastest marathoner in America does 30-mile runs at sub-5-min-mile pace on a treadmill at a random Planet Fitness in Ohio. … https://t.co/aS51AUj9Pa

[Rod Murrow, JD @RodMurrow]

100% this.

[Shawn Siemers @Siemers_XC_TF]

This is the time of year when talented first-year runners start getting me in trouble.

Not because they're doing anything wrong.

Because they start showing me what they could become.

And my coaching brain immediately starts thinking: More. Faster. Let's see what happens.

Then I have to remind myself that their lungs aren't the only thing adapting.

Bones, tendons, ligaments.

All of it is still learning how to handle distance training.

Sometimes talent gets ahead of durability.

They might be fit enough to handle more before their body is ready to handle more.

I can probably get more out of them right now.

Doesn't mean I should.

Better to be patient this year and build three great years than squeeze everything out of year one and pay for it later.

Still doesn't make patience any easier when the kid can really run. 😂

[Rod Murrow, JD @RodMurrow]

@duncanjourno That this is something unusual. I’m curious as to the cause.

[Rod Murrow, JD @RodMurrow]

In my 48 years in the sport, I’ve never heard of an Achilles rupture in a marathon.

[FloTrack @FloTrack]

🚨 An Update on Tigst Assefa's Condition 🚨

Monday - Tigst Assefa had a successful surgical procedure performed on her right Achilles tendon following a complete rupture in the closing kilometers of the Berlin Marathon.

Gianna Demadonna, Assefa's Agent, told Liam Tharme of The Athletic that Assefa will rest for two months, undergo a rehabilitation program and hopefully start walking in the third month.

If the timeline persists, Assefa could start running after that third month.

Assefa was on pace for a World Record in the Women's Marathon in Berlin before she visibly began limping with 2K remaining in Sunday's race. She gritted her way to the finish, despite obvious pain, crossing the line in 2:11:04, the world third fastest performance all-time.

#BerlinMarathon
📸 Getty Images

[Rod Murrow, JD @RodMurrow]

@Tier1athlete I always tell young coaches that the single most important factor in deciding whether or not to take a job is whether admin will have your back and let you coach. If not, turn down the job because you’re starting off hamstrung. Sadly, those are becoming fewer and fewer.

[Rod Murrow, JD @RodMurrow]

💯 🎯

[Dan Clark @Danclar87654]

I just can’t believe this is even a discussion. If you commit to a HS team that’s it. You’re committed. Unless you’re a two sport athlete at that school no other sport outside of school should take precedent over the school sport. Plain and simple.

[Rod Murrow, JD @RodMurrow]

@AltamontXCTF @Gmoney72ca @Siemers_XC_TF Absolutely. 💯

[Rod Murrow, JD @RodMurrow]

The first time I encountered this, I laughed because it was such an absurd question to me that I thought it was a joke. When I realized they were serious, there were some blunt conversations with the team about the difference between a sport and an activity.

[Shawn Siemers @Siemers_XC_TF]

I have apparently developed another controversial coaching opinion.

If you join the cross country team, the cross country meets are mandatory.

I know.

Pretty extreme stuff.

And if there is a club soccer game scheduled at the same time, we are still going to expect you to be at the XC meet.

Apparently this requires explanation now.

What surprises me more is the outrage this generates.

"You mean they HAVE to go?"

Yes.

That's how being on a team works.

We practice so we can compete.

The meets aren't optional bonus content you unlock if nothing better shows up on the family calendar.

I didn't realize "athletes are expected to attend competitions" had become one of my hottest coaching takes.

But here we are.

[Rod Murrow, JD @RodMurrow]

Let’s also not overlook the fact that a great many administrators privately seek to have cross-country become an activity while still calling it a varsity sport so AP kids can list on college applications that they participated in a varsity sport for four years without having the demands of a varsity sport. Of course they wouldn’t want to compete in meets. They’re just there to check a box on a college application and want to do the minimum in order to still get that “credit.“

[Rod Murrow, JD @RodMurrow]

Fun Fact: The Chiefs currently have a Super Bowl MVP QB (Mahomes) & a Super Bowl MVP RB (Walker) on their roster. According to Grok, prior to this year, seven NFL teams have had that combo across a totals of 27 seasons. They won 12 Super Bowls out of those 27 seasons. Not bad odds.

[Rod Murrow, JD @RodMurrow]

@Siemers_XC_TF Time for this reminder that cross country is the ultimate team sport.

[Rod Murrow, JD @RodMurrow]

@Siemers_XC_TF @Tsmith47 The LTAD/multi-sport model was NEVER simultaneous sports. It was a different sport each season, one a time. This simultaneous sport craze is only about participation, not competition, athletic development, or excellence.

[Rod Murrow, JD @RodMurrow]

@uppan08 @CatholicArena @GadSaad It’s also still carried on EWTN.

[Rod Murrow, JD @RodMurrow]

@Siemers_XC_TF You compete in a sport. Your teammates depend on you in a sport. You participate in an activity. You can come & go as you please in an activity. It’s up to coaches to defend the sport against the cancerous activity mindset that is sadly tacitly supported by many administrators.

[Rod Murrow, JD @RodMurrow]

@steven_montoya My mom told me later in life that she learned not to talk to me unless absolutely necessary within 2-3 days of a major meet because I was so locked in that I was a pain to live with.