Team Cook History (2005 - 2011) The Training Group - "Team Cook"
"Keeping the Circle Small" - One of Coach John Cook's favorite expressions or "Cookisms" as they are more fondly referred to, defines the nature and structure of this training group: a small, select group of elite athletes supported by a well respected and gifted team of professionals.
Team Cook was formed in 2005 when former University of North Carolina Tar Heel, Erin Donohue, began training under the guidance of Coach John Cook on the Nike Campus in Beaverton, Oregon. Erin's collete teammate, Shalane Flanagan, packed up and moved to Oregon later that year to join the group. Duke University Alum, Shannon Rowbury, signed on with Team Cook in 2007, after her collegiate running career abruptly ended due to a femoral neck stress fracture.
2008 was an exciting year for this dynamic group. All three Team Cook athletes earned berths on the Beijing Olympic team. Shalane went on to win a bronze medal in the 10K while Shannon made the Olympic final race at 1500 meters, placing 7th - the highest finish ever by an American woman in the Olympics at that distance.
2009 saw some major changes to the Team Cook players. Both Shalane and Erin left Cook's tutelage to pursue other training opportunities. At the same time, Leo Manzano, one of the USA's best male runners at 1500 meters, joined the team as did Ryan Ponsonby, a bright, young coach who in 2009 oversaw the workouts of the athletes while they were on the road.
In 2010, Team Cook became bigger and better when it took on four new athletes. Joining Rowbury and Manzano were middle distance specialists Treneire Clement Moser, David Torrence, Jacob Hernandez and long distance runner Alex Ruiz. Coach Ponsonby (more fondly known as Coach "Poncho") continued to work closely with Coach Cook and the athletes.
2010 included a training stint at altitude in Mexico, USATF National Championships, racing at domestic meets in the spring and throughout Europe in the summer. This group of hard working and talented athletes had a very bright and successful 2010 track campaign.
2011 is shaping up to be another banner year. With the formation of the newly founded Austin Track Club, Coach Ponsonby and Team Cook are taking on two new middle distance specialists including Kyle Miller and Pablo Solares Legorreta, the Mexican National Record Holder at three distances (800, 1500 and Mile).
Plans for Team Cook athletes in 2011 include a training stint at altitude in early spring, followed by domestic races, USATF Nationals in Eugene, World Championships in Daegu, a European racing circuit and the Pan American Games in October in Mexico.
Team Cook Videos and Interviews
2010 - Watch a summer work out with Team Cook in Europe, minus Shannon (she was training at altitude at the time of filming)
2010 - Enjoy this video of Team Cook at their training camp in Mexico in April. Created by Team mate David Torrence and hosted on the FloTrak website.
2009 - It's a new year and the players have changed
2008 - Learn how this remarkable group came to be and gain insight into the dynamics of Cook's focused and hard working athletes in the following stories featured in the June 2008 issue of Running Times magazine:
Cook's Ingredients - Fire still burns for "retired" GMU coach
2008 - Listen to Shannon as she discusses her relationship with Coach Cook
Read about Shannon's mental and physical preparation during training and competition:
The Training Program
Coach John Cook preaches about how "little things become big things" when it comes to training and performing at your best. By incorporating running, stretching, strength training, core work, drills, flexibility, recovery, rehab and mental preparation, Cook successfully coached all three of his athletes (Shalane, Erin and Shannon) to berths on the 2008 Olympic Team and both of his athletes (Leo and Shannon) to berths on the 2009 World Championship Team.
Coach Cook shares information about his training program at the 2009 USTFCCCA National Convention:
- FloTrack - Training with Coach Cook - Part 1
- Flotrack - Training with Coach Cook - Part 2
- Flotrack - Coach Cook on preparing athletes to train hard
- Flotrack - Coach Cook on some training specifics
Watch Shannon as she goes through a rigorous work-out in preparation for the 2009 USATF National Championships and the IAAF World Athletic Championships:
Watch one of Cook's former athletes as she goes through a rigorous work-out in preparation for the 2008 USATF Olympic Trials and the Beijing Summer Olympics:
Team Cook Players:
Coach John Cook
- Flotrack - 2008 Coach of the Year - Coach John Cook
- Listen to a rare audio interview with Coach Cook conducted by Running Times
- Coach Cook talks openly and honestly in this riveting follow-up interview, beginning with the US Olympic Trials in Eugene and then about each step of the way on the "Road to Beijing". He recounts the struggles and setbacks his team encountered, but how they came together to produce some outstanding results in 2008. The Canadian Athletics Coaching Centre
Coach Ryan Ponsonby
Ryan joined Team Cook in 2009 as assistant coach and has proven to be a valuable asset to the program. His responsibilities include overseeing workouts, carrying gear (note picture on left) and overall management of the athletes domestically and while they are on the road.
- IAAF Biography Page on Treniere
- Treniere's Website
- Favorite Event: 800m / 1500m
- Favorite Quote / Inspirational Thought: My dad always tells me "Thoughts are Things". If you believe in yourself and what you are doing, anything is possible
- Fondest Running Memory: Meeting my husband at the 2003 NCAA Indoor Championships. Fayetteville, Arkansas will always hold a special place in my heart
- Major Accomplishments: 3 time USATF National Champion at 1500m (2005, 2006 & 2007) / Ranked #1 in the US (2005, 2006 & 2007) / 3 time World Championship Team Qualifier (2005, 2006 & 2007)
Jacob Hernandez
- IAAF Biography Page on Jacob
- Jacob's Website
- Favorite Event: Distance Medley - Especially when you have some guys that are good and have a great chance of running fast!
- Favorite Workout: 3 x 400 when the 400's are fast! The work out is to make you feel sharp and ready!
- Favorite Quote / Inspirational Thought: "Tomorrow is not guaranteed, make TODAY count."
- Major Accomplishments: 2 time NCAA Champion (indoor and outdoor) 800 meters
- 2008 Olympic Trials Qualifier
Pablo Solares Legorreta
Three time national record holder for Mexico:
- 800 meters (outdoors) - 1:46.27
- 1500 meters (outdoors) - 3:36.67
- One Mile (indoors) - 3:54.52
Leo Manzano
Shannon Rowbury
Alex Ruiz
- Alex's Website
- Favorite Event: 10K
- Favorite Workout: 5 or 6 mile repeats
- Favorite Quote / Inspirational Thought: "Those who would take over the world and manage it, I see that they cannot grasp it; for the world is a spiritual vessel and cannot be forced. Whoever forces it spoils it, Whoever grasps it loses it." --Lao-tzu
- Fondest Running Memory: Running for the first time with my brother Mario when I was eight
- Major Accomplishments: 2009 NCAA Regional qualifier in the 5k at 2009 Big 12 runner-up in the 10k
David Torrence
- David's Website
- IAAF Biography Page on David
- Favorite Event: 800m
- Favorite Workout: Scenic long runs, or something really fast on the track
- Favorite Quote / Inspirational Thought: "When I step to the line, my mind is filled with questions...Who will be second, who will be third? - Nourredine Morceli
- Fondest Running Memories: Winning SS CIF Cross Country team championships in high school /
Competing in Italy for World Junior Champs / Breaking 4 minutes for the first time / Running NCAA XC as a team for the first time / Winning the USATF indoor 3K / Winning the US Road Mile Championships - Major Accomplishments: USA Junior National Champion 1500m - 2004 / USA Indoor National Champion 3k - 2009 / USA Road Mile Champion - 2009
Shannon's Support Team
Leonard Stein, DC
Shannon's chiropractor since the age of 13, Lenny's intuitive ability to get to the source of a problem and fix it is uncanny. He has treated numerous well-known professional athletes and currently travels as the team chiropractor with the Golden State Warriors Basketball Team as well as the San Francisco Ballet Company.
Andrew Chan
Shannon's high school coach, Chanman, is a wonderful role model and a close, trusted friend. He played a critical role in Shannon's early development as a runner, and continues an active role as her assistant coach (under the direction of Coach Cook) during her work outs at her home base in San Francisco.
Lani Green, CMT
Lani has worked her magic hands through every tight muscle on Shannon's body. Her ability to manipulate through deep layers of tissue to loosen up knots and bring fluidity to the muscles makes her the best massage therapist in the Bay Area.
Alan King, DO
Dr. King serves as the team physician for Team Cook athletes and provides numerous services including monitoring lab results and managing general medical issues. He graduated from Philadelphia College of Osteopathic Medical School in 1987, and double boarded in Internal Medicine and Pediatrics. He holds a Masters in Public Health and FAAP and FACP. Dr. King has been in private practice for 13 years with prior Inner city clinic work as a medical director for a Community Medical Clinic in New Haven CT. He has a strong interest in sports medicine, and is a part time coach for very successful Cross-Country and Track teams at Sarasota High School. A competitive runner throughout high school, college and the last 35 years, Dr. King has completed over 50 marathons, and one or two of them he even completed fairly well. A big fan and personal friend of Shannon's, Dr. King has had the pleasure of watching her set most of her PRs in person.
Greg Dale
Professor of Sports Psychology and Director of Mental Training for Duke Athletics, Greg Dale helped Shannon focus more on the mental aspect of racing. One of his strategies was to help Shannon divide her races into three phases and establish key words to focus on during each phase of her race. This allows Shannon to concentrate on the task at hand and not the negative distractions that can come into play during competition. To read more about Shannon's work with Greg, click on the following link:
Dan Pfaff
Shannon worked with Dan after being diagnosed with a femoral neck stress fracture. Through a series of drills and strength training, Dan helped unravel Shannon's body so she could fully recover from her injury, and then to perfect her form so that she could be as efficient and powerful as possible.
Respected worldwide for his coaching genius and amazing understanding of biomechanics, Dan Pfaff was recruited to Great Britain where he is currently helping develop their national athletes into world class competitors. Dan began his career as a very successful coach at the collegiate level. He later went on to train a group of jumpers, vaulters, throwers and runners at Tri Valley Athletics in Stockton, California. For more information about Tri Valley Athletics, click on the following links:
Amol Saxena, DPM
A gifted podiatrist at the Palo Alto Medical Foundation Department of Sports Medicine, Amol helped address one of the contributing factors of Shannon's stress fracture. Through a detailed analysis of her leg length discrepancy, Dr. Saxena was able to prepare custom orthotics to correct her problem in an effort to prevent reinjury.
Family and Friends (Thanks for all of your love and support!)
