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Dave Chase

@davechaser

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Grateful for the lifetime impact coaches had. UW T&F alum. Paying it back coaching XC/T&F, catalyzing FCA, Wildwood Running. Day job? Ck out the video

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Watched a powerful film last night — “The Swimmers”, a depiction @sara_mardini963 and her sister, @yusramardini, is out on Netflix. It depicts their story as refugees, as they fled war-torn Damascus, Syria, their perilous journey across the Mediterranean, and their lives’ after displacement, including Yusra’s participation in the 2016 Summer Olympic Games in the women’s 100 metre butterfly, as part of the Refugee Olympic Team.

It’s a fascinating retelling of their lives and our story; watch it and tell your friends.

#theswimmers #freehumanitarians #freeseansarahnassos #dropthecharges #swimforsolidarity #swimforfreedom by @davechaser

There's nothing better than helping people reach their full potential.

Seniors in high school had their 9th grade year truncated by Covid & face far more hurdles than any generation I can think of since the Greatest Generation. I sincerely believe today's young people will (& must) rise to be this century's "Greatest Generation."

Imagine the privilege the leaders/coaches of the 20th century's Greatest Generation had to play a role in helping that generation face/overcome fascism and a threat to World stability. We have at least as big of challenges ahead of us.

If you are older than ~40, you are missing out if you're not working with young people. The old adage of "you get more out than you put in" certainly applies. If you are under 40, seek out leaders/coaches who can draw out the best in you.

This weekend was the culmination of a season that started in June with summer training & officially began with our camp (pics from camp drills, impromptu square dancing led by some seniors and a sunset in as beautiful place as you'll see).

Throughout the first fully "normal" season since 2019, there were injuries, Covid, wildfire smoke, snowy mt passes to driver over (after highway closures), rebuilding a team and some of the toughest competition in any locale.

If grit is the predictor of success Angela Duckworth's TED Talk says it is, these kids are going to have great success as they are as gritty as they come.

The coaches worked hard to address the needs and draw out the talents of every student-athlete.

The girls were 2nd in the statewide academic competition -- 3.981 GPA -- and 5th in state (despite being seeded 9th). If they handed out trophies for the nicest group of girls, they'd win hands-down with an amazing senior class that welcomed every new girl with a personal note and gift at camp before most had had their first day in high school.

The guys took home the first state XC championship in the school's 85-year history. As you can see with a couple of the pics, they left everything out there (one ended up in the hospital he was so depleted).

I knew we'd "won" well before the official scores came in.

#coaching #success #leaders #thekidsarealright by @davechaser

You'd have a hard time finding a nicer and smarter group of student-athletes than the @bellingham_xc girls team (3.981 GPA 👏). Let's hope all the teams come in healthy and run their best tomorrow! by @davechaser

Name a high school sport that practices and races in a more beautiful venue.

#xcftw #crosscountry #xc by @davechaser

You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.
MAYA ANGELOU

#crosscountry #xc #strongwomen by @davechaser

Great @joeholka tips:
1) Practicing positive self-talk daily. Successful people don't say: • "I'm a failure" • "I'll never be enough" • "Everyone else is better" They say: • "I am successful." • "I will learn and grow." • "I deserve what I've worked hard to get."

2) Accepting there is no such thing as an overnight success. Almost all "sudden" achievements are built on a hidden foundation of: • Time • Consistency • Failures • Discipline Thinking more long-term is often the safest and sure-fire path to future success.

3) Aiming to get 1% better every day. Successful people don't try to improve by 100% at once. They know that's unrealistic and unsustainable. Getting 1% better over 100 days is the real habit to celebrate.

4) Willing to learn. Successful people make knowledge part of their daily routines, they: • Read regularly. • Consume thoughtfully. • Careful with what they expose their mind. The greatest hack is to build relationships with people who know more than you.

5) Willing to UN-learn. We inherit deep-seated ideas (especially about money) from our family. Successful people challenge those ideas and think for themselves. You can stuff yourself with the best information out there... It's worthless if you can't retain and implement.

6) Focusing on the how. Most people know WHAT their goals are. Fewer people know HOW they'll get there. Successful people plan the trajectory for each goal. They build the skills and habits needed to get there.

7) Understanding that habits compound. Stress creates stress. Anxiety creates anxiety. Procrastination creates procrastination. But it works in the opposite way too: Discipline creates greater discipline. Focus creates better focus. Success creates more success.

8) Arranging an environment that promotes consistency. Successful people put themselves in the path of success. • Maintain a clean work space. • Prioritize exercise and a healthy diet. • Adjust phone settings to minimize distractions. Make the good habits easier to achieve.

9) Displaying patience. Successful people don't give up before they see the fruits of their work. They find habits that inevitably lead to something good. Then they stay consistent with by @davechaser

Great Husky day in Eugene making this @UWtrack alum proud at NCAA championships. @joe.waskom wins a gritty race beating the "unbeatable" Ole Miss runner. Smart team running with @lukehouser and @nathanrgreen also finish in the top 7 leading UW to highest NCAA finish in 40+ years.

Replay available on YouTube if you want to watch it. Search for Men's 1500m - 2022 NCAA outdoor track and field championships. by @davechaser

Two competitors leaving everything on the track at the state meet.

Congrats to @willlgiesen for executing a race plan down to the last steps building on a ton of hard work leading up to the race. I think the race bib # was a foreshadowing. by @davechaser

I'm proud my old @uwtrack team has embraced @rosaliefishx and her cause -- #MMIW. Follow Rosalie to see the brave decisions she has made to raise awareness about this tragedy. Indigenous women are murdered or go missing at 10x the rate of women, in general. by @davechaser

What's your priority for the year?

It's a great time to write down SMART goals ==>

S: Specific - In order for a goal to be effective, it needs to be specific. A specific goal answers questions like:
What needs to be accomplished?
What steps need to be taken to achieve it?

M: Measurable - Specificity is a solid start, but quantifying your goals (that is, making sure they’re measurable) makes it easier to track progress and know when you’ve reached the finish line.

A: Achievable - This is the point in the process when you give yourself a serious reality check. Goals should be realistic — not pedestals from which you inevitably tumble. Ask yourself: is your objective something your team can reasonably accomplish?

R: Relevant - Here’s where you need to think about the big picture. Why are you setting the goal that you’re setting?

T: Time-bound - To properly measure success, you need to be on the same page about when a goal has been reached. What’s your time horizon?

Follow @nicksymmonds if you want to follow a goal-minded individual (who happened to be a world class 800 meter runner). by @davechaser

Want workout ideas when it’s not easy to get outside for a run? You can do 1-3 cycles of these. Link in bio for playlist with more workout ideas.

Squat workout - 45 seconds on, 15 seconds rest; key to preventing your form from breaking down at the end + injury prevention; throughout keep ankles relaxed
1. Air squat (remind weight on heels but grounded on feet as a whole including toes on the ground - hands in front, eyes on the horizon, keeps shoulders down, squeeze glutes at top and bottom)
2. Bird feeder with leg raise - each leg
3. Pulse squats at bottom position - remember to keep ankles relaxed, keep gaze up, have arms up and parallel with body
4. Squat hold with prying - v1 elbows on thighs v2 (harder) have hands grab feel and do "prying" back and forth
5. Single leg quarter squat left side - ideally foot off ground but can have other leg toe on ground for stability (very little weight on it), weight is on the heel; note if one leg is easier than other as you may have a weaker side so you want to even that out
6. Single leg quarter squat right side - avoid having knee collapsing in or out
7. Skater jump side to side (start with very small jumps) - pause on each leg; throw hands forward. De-emphasize the jump. It's just a light hop to a balance point where they're totally still before moving to the other foot.
8. Cossack squat - deeper position; toes out to the side; sort of like skater squat but staying grounded; if you want harder, go to have toe up on the leg that is opposite of the one you are squatting
9. Narrow leg squat - feet 6 inches apart; closer together makes it harder
10. Squat hold - squeeze everything you have ("on tension"); have arms cross in front; breath through the burn; close your eyes if you want; keep gaze up; relax shoulders.

See comments for a shoulder/arm workout to complement the leg work. by @davechaser