Nicki Fischer

High School Sprint Coach #FeedTheCats - Online Personal Endurance Coach - Hobbyist Runner

[Chris Chavez @ChrisChavez]

🚨WORLD RECORD🚨

Yared Nuguse takes the win in the GREATEST INDOOR MILE RACE EVER!!! Nuguse and Hobbs Kessler become the first men to break 3:47 indoors, running 3:46.63 and 3:46.90 respectively. Cam Myers becomes the first U20 athlete to break 3:48 indoors or out and Virginia's Gary Martin goes No.2 in NCAA history!

1. 🇺🇸 Yared Nuguse 3:46.63 WR
2. 🇺🇸 Hobbs Kessler 3:46.90
3. 🇦🇺 Cam Myers 3:47.48 NR
4. 🇫🇷 Azeddine Habz 3:47.56 NR
5. 🇺🇸 Gary Martin 3:48.82
6. 🇬🇧 Neil Gourley 3:49.22
7. 🇮🇪 Andrew Coscoran 3:49.26 NR
8. 🇺🇸 Robert Farken 3:49.93
9. 🇧🇪 Jochem Vermeulen 3:53.68
10. 🇺🇸 Vince Ciattei 3:55.04
11. 🇺🇸 Henry Wynne 3:55.52

[CITIUS MAG @CitiusMag]

A BARRIER IS BROKEN 💥

Ruth Chepngetich goes on a run for the history books with her third @ChiMarathon victory, winning the 2024 edition in an incredible 2:09:57.

Chepngetich split 64:16-65:41 and OBLITERATED the women’s world record by an astonishing 1 minute, 56 seconds to become the first woman in history under 2:10.

[Nicki Fischer @_NickiFischer]

Sub 2:10????? 🤯

[Brady Holmer @Brady_H]

Lactate, often confused with lactic acid, is actually a key molecule that boosts both muscle performance and brain health.

For years, lactate was mistakenly blamed for muscle fatigue and soreness, but new research has turned that notion on its head. Far from being a waste product, lactate is a powerful energy source and signaling molecule that plays a vital role in our metabolism. When you exercise, your body produces lactate, which not only fuels your muscles but also supports brain function and resilience to stress!

Exercise-induced lactate increases brain-derived neurotrophic factor (BDNF), a crucial growth factor that promotes neuron growth and enhances cognitive functions like memory and learning. A new study discovered that lactate plays a role in reducing anxiety and enhancing stress resilience too. 

Mice that exercised regularly had higher lactate levels in their brains, specifically in areas linked to stress management. Even more interesting, when these mice were given a compound to block lactate production, the anxiety-reducing benefits of exercise disappeared. This finding confirms that lactate is essential for building psychological resilience through exercise.

What's more, the study showed that higher-intensity exercise led to greater lactate production and more robust reductions in anxiety compared to lower-intensity workouts. Researchers also identified that a process called lactylation, where lactate modifies proteins to affect gene expression, plays a crucial role. A specific protein, SNAP91, was found to be more lactylated in the brains of exercise-trained mice, leading to better neural function and reduced anxiety.

This highlights that the benefits of exercise go far beyond muscle gains; they extend to brain health and emotional well-being, thanks to the powerful effects of lactate!

​​DOI: 10.1016/j.cmet.2024.07.018

[Tony Holler @pntrack]

Counterintuitive fact:

When you get to top speed, you are no longer accelerating… you are just maintaining your highest velocity.

Almost the entirety of your force is put ⬇️ into the ground.

Vertical force keeps you in flight.

Gravity is the #1 enemy of speed.

If forces were horizontal, @WGF1 would slip on the ice. Horizontal force (acceleration) is not possible on ice.

[Nicki Fischer @_NickiFischer]

@Siemers_XC_TF I agree for the most part, but most winning teams have that pack along with a really low scoring first or second place finisher. That low score has a huge impact on the team score.

[Nicki Fischer @_NickiFischer]

@timkettenring Many HS coaches CHOOSE to coach HS and are qualified to coach higher levels. Just because someone coaches a high level doesn't mean they know what they're doing. Look at Georgia Bell, hercollege program failed her. Amazing in HS, OK in college and quit after. That's bad coaching.

[Nicki Fischer @_NickiFischer]

@timkettenring @SkyeCoaches I would also argue that high school coaches have to cater to big egos. Have you ever coached someone that has been told they are amazing their whole life and doesn't have the life experience and national competition experience to realize they are not?

[Boo Schexnayder @BooSchex]

Observations on 4x100. Athletes are performers. Coaches are teachers. They are different jobs. You can't just take an athlete and make them a coach any more than you can take a coach out of the stands and put them on anchor leg.

[Nicki Fischer @_NickiFischer]

@EmeroleAnderson @QuincyWilson5 @Vernon400m @Brose_royce @Cb400m_ What order would you have run them? I think Quincy earned & deserved his spot but unless he had issues taking a hand-off, why not put a veteran first? Gives Quincy a better chance/more confidence and still leaves 2 to make up any ground if needed.

[Nicki Fischer @_NickiFischer]

@RaesTake I agree 100% but I think he would have had more confidence and more success going second. Unless he can't take a hand-off, putting a veteran first would give him a better shot and still leave 2 others to make up any ground.

[Nicki Fischer @_NickiFischer]

Quincy Wilson earned his opportunity on the 4x4 relay, he deserved to be there. Maybe the pressure got to him but the US team rallied to get through to the final. The question is, who thought to put the kid first?? Any coach knows you put a veteran lead leg out there.

[Nicki Fischer @_NickiFischer]

@kxnaomi Keep your head up, I once heard you need to hear 100 "no's" for every "yes." Keep putting yourself out there!

[Chris Parker @chris_parker222]

10 things Athletic Directors can do this year
The AD job can be overwhelming. If you are an AD looking for new ideas for this new year, here are 10 things that may help:

1. Create Athletic Department "Awards"
Give out monthly awards from the Athletic Department. These do not have to come with anything other than a social media shout-out and a congratulations. You can video interview the winners or post a picture of them. Great way to highlight the good things happening! Here are some examples:
- Student-Athlete (Male & Female)
- Positive Athlete (Male & Female)
- Multi-Sport Athlete (Male & Female)
- Booster Club of Month
- Assistant Coach of Month

2. List Accomplishments
While this may seem really trivial and simple, it is something I have found many ADs do not do well. Keep a running list, update it at each season, and ask the coaches to add to the list. It may seem like this is not the most important thing as you will be extremely busy, but when you need to promote your Athletic Department and each sport, this list is it! It is easy to forget some of the great things each sport is doing (on and off the field). You must find ways to write the positive narrative about your Athletic Department and each sport this year! Here are some things to include:
- On-Field Accomplishments (Team & Individual)
- Community work done by team
- College Scholarships

3. Have a Student-Athlete Council
Choose two student-athletes from each team with the help of the Head Coach to form a Student Athletic Council. This group will meet 2-3 times per year with the Athletic Director and discuss overall athletic department issues. This shows care, compassion, and student involvement. Take this group to the Elementary Schools and read to the students on Read Across America day in March. You will get some great ideas from the student-athletes when you involve them and ask questions!

4. Track Participation Data
You should have all information on participation for the year by April or May. Get information from middle schools and high schools. Put it in a chart so you can see the gaps in various grades and gender. Compare the participation data to the data from previous years as well. Shining a light on the feeder groups and lower number areas will inherently make everyone pay more attention to participation.

5. Begin a Community Council
Choose at least one person from each sport that is a booster club leader or community leader to represent their sport in the Community Council. This group can meet twice a year to help bridge the gaps that occur when there is not communication among the sports in the community and with parents/booster clubs. Have a clear agenda and get some input from all sports on decisions. Involvement will help with the relationships. Relationship building leads to trust. Trust leads to success.

6. Make a "Review" Schedule
It's very important you take time to reflect, evaluate, and review all the aspects of the program. Some of the things that are not specifically supervised by a head coach can slip through the cracks. Divide up the following and get it done at some point in the year:
- Title IX Compliance Review
- Strength & Conditioning Program Review
- Safety Review - Emergency Action Plans
- Athletic Training Program Review
- Financial Review

7. Have a detailed Procedure Manual
Create an Athletic Department manual that has as much detail as possible. Make it user-friendly and something that coaches can use as a resources to find answers. You may can use a google sheet that can be a "hub" with links to frequently asked questions. You need plans for Physicals, athletic forms, eligibility, calendars, shared folders, bus requests, officials, gatekeepers, admin coverage, security, injury protocol, maintenance requests, facility usage, inclement weather, emergency action plans, rescheduling, technology, signings, banquets, senior nights, lettering, awards/honors, depositing money, paying bills, purchase orders, booster clubs, summer camps, and more! Also include lists of all Coaching Assignments with names and contact info that other coaches can reach them, social media accounts for teams, and an annual Athletic Department Calendar. The more things you can answer for coaches in your manual the easier it will be to do the rest of this list.

8. Have an AD "Message of the Month"
Divide up the "reminders" you need to tell coaches and have 1 focus each month. Send an email with links, procedures, etc. for 1 thing each month that can help keep something on the coach's mind that can slip away if not checked. Make a calendar and have a "message" for each month. Send it out at the beginning of the month. Here are some examples of messages you can use:
- Where do I find.... (list all the places to find answers in the school, district, and state shared folders and sites) Facility Usage policies and procedures
- Supervision
- Hiring personnel procedures
- AED locations
- Purchasing policies and procedures
- Tips on branding your program
- Emergency Action Plans

9. Have a plan to show "thanks"
I believe that EVERY Athletic Director is grateful for the people that help the athletic department. The best Athletic Directors have a plan to show their appreciation for all the people that make these seasons possible. A lot of good things happen when you just take time to write thank you notes or get them a small gift....they will want to continue helping in the future! Use a calendar, reminders, etc. to make sure you do something to show appreciation to all of the following (and more):
- Maintenance & Custodians
- Transportation
- Coaches at all levels
- Parent Volunteers
- Administration

10. Make a REAL post-season survey
There are basic principles to a great athletic department. It is important you constantly cultivate these principles:
- Continuity in Coaching
- Work with levels above and below
- Promote Programs
- Communication
- Participation
- Production

The best way to constantly work on these things is to receive feedback. You need a user-friendly, honest assessment. Coach Surveys, Parent Surveys, Staff Surveys, Athlete Surveys, etc. All of these can be used to tweak your vision and plan for all of these aspects constantly. The best Athletic Directors are always looking for ways to improve these basic principles. Your survey will be your biggest tool to check the pulse of each program.

[Joey Ray @Coach_J_Ray]

Still got a few more days of free time, hoping to make a few more so offering an addition to the deal - $50 and I’ll make all your game day graphics for the season. Some examples from previous years below

[Tony Holler @pntrack]

Prioritize speed even if max speed never happens in the game.

When you train the extreme, you train the range.

When you raise the ceiling, you raise the floor.

100% fast, 80% in shape, not the other way around.

100% fast = 100% healthy

[Nicki Fischer @_NickiFischer]

@TrackGazette M and W 400m hurdles and M and W 1500

[Nicki Fischer @_NickiFischer]

@_charihawkins @ESPYS @inesdisanto @TeamUSA Green!!

[Nicki Fischer @_NickiFischer]

@EmeroleAnderson Are the conflicts with the 4x1 and 4x4 just in the preliminary heats of the relays? So for example, Noah and Kenny run in the final for the 200, don't run the 4x1 prelims but will run in the 4x1 final?

[Nicki Fischer @_NickiFischer]

@MikeCunningham @txfblife Immerse yourself in learning, don't subscribe to one single method or follow one single coach/program. Be open to new things but also fully commit to what you are doing. The more you learn the more you will realize how much you have to learn so stay humble.