Mike Sanders

As an avid runner and cyclist for more than 40 years, I have had the opportunity to coach at many levels. Recently, I retired from serving as the Head Coach for cross country (boys/girls) and track and field (boys/girls) at at Althoff Catholic High School. Some of those other opportunities included coaching at McKendree University, a NCAA Division II college, for cross country and track, youth clubs, middle/high school homeschooled teams, collegiate clubs, and individual one-on-one athletes...each one bringing an element of success!

Not only have I been coaching for a long period of time, but I also served as a Personal Fitness Training Instructor at Vatterott College in which I taught Anatomy, Exercise Physiology, Kinesiology, Sports Psychology, Wellness, and Nutrition.

Just as well, in my 23+ years of military service, I have served as the Unit Fitness Program Manager and Physical Training Leader at most of the units I was assigned to in which I was responsible for ensuring military members were fit for duty...largest unit had more than 400 personnel! Additionally, I was appointed as the Assistant Commandant of Cadets for the Air Force Reserve Officer Training Corps (AFROTC) at the University of Portland in Portland, Oregon and served as the Physical Fitness Advisor for more than 200 cadets. What does that mean to you? I’ve got the passion and knowledge to guide you to success, plus I have the ability to motivate and can inspire you to greater performance!

But that’s not all, as I have the competence and capability to perform the tasks at hand. I have earned a Masters Degree in Sports Management and possess multiple certifications; Professional Manager Certification, USA Track and Field (USATF) Level I Coaching Certification, and US Track & Field and Cross Country Coaches (USTFCCCA) Higher Coaches Track & Field Certification which includes Technical Training and Professional Management certifications. Same question, what does that mean to you? I know the business of health and fitness so I’m fully capable of interacting with the programs needed for you to succeed. Additionally, I have worked with Fitness Centers and Health and Wellness Centers by instructing and leading Running Clinics. Finally, I often public speak on fitness at Professional Military Education Centers, schools, hospitals, and private organizations motivating many to get out there and do something!

With that said, I would like to share with you that running and fitness training have many components to take you to a different level. My typical session starts off with a light warmup, then some dynamic warming, followed by the particular stage of performance exercises and development that I want to take you through. This could be steady state running, intervals, tempo runs, progressive runs, or recovery. We may also work on muscular elements either in strength, endurance, or power and could follow up with flexibility enhancement. I believe that after each session, my athlete will know they have accomplished something significant and that either sustainment or improvement of performance is present!

Athletic Highlights (performance evaluations and resumes):
- 2014-2019, Experienced—currently as Head Coach for Cross Country and Track and Field at Althoff Catholic High School, produced student-athlete individual performances that, in Cross Country, had 4 State Qualifiers, 3 All-Sectional, 6 All-Regional, 9 All Conference, 7 All-City, and several team local, sectional, regional, and conference top 3 performances and in Track and Field, 5 All-State, 36 State Qualifiers, 45 All Sectionals, 37 All-Conference, 19 All-City, and several team local, conference, and sectional top 3 performances; additionally both teams combined have earned 17 Team All-Academic Awards
- 2016, Coached at Air Force Wounded Warrior Camp, Joint Base McChord-Ft Lewis, Washington—assisted coaches in track events helping wounded warrior athletes work through drills, conditioning, warm-ups, cool downs, and interval distance training
- 2012-2014, Success-oriented—during tenure as a NCAA Division 2 Assistant Coach for Cross Country and Track at McKendree University, their team of student-athletes garnered 7 national qualifiers, 1 All-American, and several regional performers and conference champions
- 2014, Competed and Coached at Air Force Trials—assisted coaches in track events helping wounded warrior athletes adjust to block starts—personally competed in track/cycling events winning gold medals in recumbent trike/1500 meter run—selected alternate to 2014 Warrior Games Air Force Team
- 2012, Sea to Shining Sea cycling event member crossing the United States of America; served as a group leader and spoke at many radio, video, and newspaper interviews/public gatherings—encouraged and inspired many disabled veterans to continue to fight and get out and do something physical
- 2012, Air Force’s Cycling Team Captain for 2012 DoD Warrior Games—won silver medal in recumbent trike and bronze medal in 1500-meter run-open category
- 2012, Established ROAD WARRIORS – Alaska running/fitness group; initiated and counseled on set up of group and functions
- 2011, Established and revamped Running Clinic with Health and Wellness Center personnel on Joint Base Elmendorf-Richardson, Alaska; taught 30+ personnel on basics and better technique
- 2010, Air Forces first pick! 1 of 20 athletes chosen for 2010 DoD Warrior Games—won gold and bronze medals and team took 2nd place overall
- 2009, Leader among peers and proves it every day! Selected as Scott AFB Athlete of the Year 2009
- 2009, Selfless; coached 40 interval run sessions and taught 10 running/fitness related classes; impacted 130 Airmen and fitness scores went up 10%
- 2009, Air Force liaison/safety POC for USAF Academy Ride 2 Recovery event; organized 1000 DoD member, celebrities, and pro-cyclists—zero mishaps
- 2009, Air Force Network Integration Center Commander handpicked as Unit Fitness Program Manager; transitioned unit into new fitness program—brought from 80% pass rate up to 95% pass rate and got unit to 95% currency rate; exceeded Air Force average
- 2008, Taught first-ever Running Clinic at Health and Wellness Center on Scott Air Force Base, Illiniois—ignited fit culture
- 2008, Team Leader for 200+ member running team guiding speedwork training sessions, ROAD WARRIORS, Scott Air Force Base
- 2007, Led weekly Physical Training sessions; provided balanced routine of cardio and strength training—emphasized fit force programs
- 2006, Exceptional Air Force role model—created/coached collegiate joint-ROTC running team—greatly enhanced cadet performances
- 2006, Qualified USA Track & Field Certified Coach impacted cadets’ physical training—36 maxed PFT
- 2005, Superb Air Force role model—coached River City Track Club youth cross country team and led 20+ runners to USATF Junior Olympics
- 2005, Unequalled cadet physical training leader—cadet pass rate of 96%—on track for 100% in spring
- 2004, Undisputed USAF physical fitness model—competed in USATF Masters 8K Cross Country Champs
- 2004, Unequalled leader of cadet physical training—set tone for exceeding the standard; 22 cadets maxed the PFT (physical fitness test)
- 2003, Teamed with physical therapist to teach monthly Running Symposium at Health and Wellness Center—60+ personnel over course of year
- 2003, Lead’s by example! Co-directed 12 Operations Group’s first group-wide run--world-class initiative; spot-on planning/execution of the 5K run; 200+ participants; 3rd place personal finish in 5K!
- 2003, Cornerstone of squadron’s physical fitness program; nearly 70% of squadron tested within 90 days of Air Force implementation
- 1999, Peer respect deserved…selected as captain of elite Air Force running team for third straight year; lead and inspired 11th Wing Varsity Running Team to three first-place team awards in local competitions
- 1998, Captain and coach of elite Air Force running team; led 11th Wing Varsity Running Team to a first place award in co-ed competition for second annual USO Defenders 10-mile run in National Capital Region; presented trophy to Chief of Staff of the Air Force and was honored with commander’s coin
- 1997, Selected as 11th Wing “Chief’s Own” Marathon Team Captain for First Annual Air Force Marathon; efforts resulted in team winning first-ever military team competition in Air Force history
- 1997, Set up Defense Intelligence Agency Physical Training Program and recruited enlisted members of all services to become Enlisted Physical Training Leaders; shared fitness philosophy and training plans
- 1997, Formed DARE Running Team—led unit to local running events; educated kids about drugs
- 1997, Selected to the Space Coast Runners Board of Directors as a result of his military liaison functions
- 1996, Directed and led efforts for three separate 5K events while deployed to Prince Sultan Air Base, Saudi Arabia; personally placed in top 3 of each event; led running contingent on long runs within perimeter fencing—ensured safety and accountability while maintaining personal fitness
- 1995, Actively promoted Security Police Squadron health and fitness by assisting with aerobic training and cycle ergometry testing resulting in increased fitness testing pass rates for military personnel
- 1993, Inspirational and exemplary level of fitness earned himself and the unit numerous honors by participating in all Lowry AFB’s group and individual running events; selected as Lowry Training Center’s Athlete of the Year, 1992
- 1992, Demonstrated drive and determination by leading the Sembach Air Base Varsity Cross Country team as a participant, as well as the coach, to 1992 Continental Sports Conference titles
- 1991, Avid sportsman—coached Sembach Air Base’s Cross Country Women’s and Men’s Teams to first and third place finishes, respectively, at 1991 Continental Sports Conference championship meet
- 1984-1990, A passionate runner and believer in fitness, he continued maintaining his fitness levels by participating in numerous road running events collecting a myriad of age-group awards for his efforts
- 1980-1984, Cross Country and Track & Field team member at University of Southwestern Louisiana, Lafayette, Louisiana—also served team as a manager ensuring equipment and uniforms were in working order and prepared for competitive outings
- 1979, As a Cross Country and Track & Field team member at Midland High School, Midland, Louisiana, he was named Outstanding Track Man and placed 5th at the state championships in Cross Country—left a legacy as he was the first in Midland history to run Cross Country; in 2011, school followed lead and sent team to State Championships, winning the meet!

Running and fitness training have many components that take you to a different levels. My typical session starts off with a light warmup, then some dynamic warming, followed by the particular stage of performance exercises and development that we agree to work on. This could be steady state running, intervals, tempo runs, progressive runs, or recovery. We may also work on muscular elements either in strength, endurance, or power and could follow up with flexibility enhancement. I believe that after each session, my athlete will know they have accomplished something significant and that either sustainment or improvement of performance is present!