Educational Materials

Presentation Materials:

The Oxygen Delivery System (.pptx) presented at the Paavo Seminar (1/17/14).

Breaking the Wall: Maximizing Your Training Time (.pptx) presented at Beyond Marathon Training Clinic: Advanced runners (1/29/15).

Top 5 Marathoning Tips (.pptx) presented at Beyond Marathon Training Clinic: Beginning Runners (1/8/15).

Physiological Demands of a Marathon Runner (.pptx) presented at Summer Safari Marathon & 1/2 Marathon Training Clinic (7/21/15).

FMC Running Training Chart (.doc) presented at Fast Track 5k & 10k Summer Training Clinic (7/28/15).

Oxygen Demands of a 5k/10k Runner (.pptx) presented at Fast Track 5k & 10k Winter Training Clinic (1/7/16).

Principles of Training (.pptx) presented at Beyond Marathon Training Clinic (1/21/16).

State Meet Recap [roundtable] presentation at MITCA clinic (11/10/16).

Winter Training [roundtable] presentation at MITCA clinic (11/11/16).

Written Materials:

OXC Core Exercises (.doc)

OXC Activation Drills (.doc) (click on the youtube channel below for a demonstration)

Videos:

Otsego Cross Country YouTube Channel (activation drills, more to come...)

Coach Steve Long's running career:

High School: Coldwater High School '92-'96, cross country, 4x All-Conference, 3x All-Region, 2x All-State; track PR's: 800m 2:04, 1600m 4:36, 3200m 9:52.

College: Western Michigan University '96-'09, cross country '96-'98, track '97

Marathons: Chicago '03, Detroit '04, Boston '05

Ultras: Kalhaven Trail Solo '06

Other notable races: Fifth Third 25k, Milford Labor Day 30k, Mr. Baldhead Challenge, hundreds of races 10k and under.

Coach Steve Long's coaching career:

Cross Country experience:

  • 18 years varsity cross country coaching experience, Otsego HS (boys & girls)
  • 13 x Wolverine Conference Coach of the Year
  • 6 x MITCA Division 2 Coach of the Year Nominee
  • 2 x MITCA Division 2 Coach of the Year
  • 17 x team Division 2 State Finals qualifiers
  • 13 x team Division 2 State Finals Top 10 finish
  • 2 x team Division 2 State Champions
  • 2 x team Division 2 State Finals Runners-up
  • 2 x team Division 2 State Finals 3rd place finishers
  • 8 x team Division 2 State Finals Top 5 finish
  • 13 x team Division 2 State Finals Top 10 finish
  • 11 x team Regional Runners-up
  • 5 x team Regional Champions
  • 7 x team Conference Runners-up
  • 13 x team Wolverine Conference Champions
  • 7 x individual Wolverine Conference champions
  • 4 x individual Regional champions
  • 132 x individual Wolverine All-Conference performances
  • 75 x individual Division 2 State Finals qualifiers
  • 74 x individual All-Region performances
  • 28 x individual All-State performances

Track & Field experience:

  • Men's Varsity Head Coach, Otsego HS, 2001
  • Men's Asst. Coach, Otsego HS, distance, 2000-2012
  • Women's Asst. Coach, Comstock HS, 2006
  • Women's Head Coach, Otsego HS, 2009-2012
    • 2 x team Division 2 State Finals Top 10 finish
    • 10 x individual All-State performances
    • 1 x individual State Champion (Kelsey Kuipers, HJ)

Questions? Email me at slong@otsegops.org