What Patrick Wales-Dinan’s Coaching Journey Teaches About Adapting to Different Athletes
I am Patrick Wales-Dinan, and running and coaching have been central to my life for most of my adult years. At Bates College, I competed in track and cross country, earned All-New England recognition and graduated with an economics degree in 2005. It began at Bates College, where I was a three time All New England Division III athlete and earned an economics degree in 2005. Since then, I have coached at Traip Academy, Williams College, Duke, Long Beach State, Harvard and now Monte Vista High School. Each coaching experience reinforced one important lesson: every runner needs an approach that reflects their individual strengths and goals. The best results come when the plan fits the person.
Start With the Athlete, Not the Plan
When I joined Williams College in 2009, I coached distance runners at the Division III level. One of them, Jennifer Gossels, won national titles in the 5000m and 10,000m in 2011. Her training reflected her individual strengths, recovery needs and competitive goals. It did not copy anyone else’s schedule. That same year, I became the first coach in NCAA Division III history to oversee four women's 10,000m national qualifiers.
That experience shaped a habit I still follow today. I ask questions first. What does this athlete want? How does she recover? What does her week look like outside of practice? The answers guide the training.
What Each Stage of My Journey Taught Me
Each program brought different challenges and taught me valuable lessons about coaching.
Duke (2011 to 2012): Athletes balanced a heavy academic load with ACC competition. I learned to build training around class schedules and exams. Ten of them earned USTFCCCA All Academic honors.
Long Beach State (2012 to 2014): I coached 800m runners, 10,000m runners and professionals chasing national teams. Chris Low earned All American honors in the 800m, and Chris Enriquez qualified for the NCAA 10,000m final. Chris Low earned first-team All-American honors in the 800m, while Chris Enriquez qualified for the NCAA 10,000m final. Both later represented Team USA at the 2014 NACAC U23 Championships, where Low won bronze in the 800m and Enriquez earned silver in the 10,000m.
Harvard (2014 to 2017): In 2016 our women’s cross country team won its first Ivy League title in 31 years, and I was named Ivy League Women’s Coach of the Year. During this period, Courtney Smith became Harvard's first Ivy League women's cross country individual champion since 1989, while Paige Kouba made her mark in the steeplechase, and Paige Kouba broke the school record in the steeplechase. Two athletes, two events, two different paths. You can see the full record on my Harvard staff page.
Monte Vista High School (2018 to present): High school athletes often need a balance of patience, structure and encouragement as they develop. Athletic development during these years rarely follows a predictable path. My job is to keep the long view while celebrating small wins.
Four Principles I Use With Every Athlete
These ideas have held up from Division III to the Ivy League to high school.
Listen before you plan. An athlete who feels heard works harder and trusts the process.
Set clear, personal goals. A school record, a first state meet or a healthy full season can all be the right target.
Adjust without panic. Illness, school stress and injury happen. A good training plan should be flexible enough to accommodate these challenges.
Respect the whole person. Academics, sleep and mental health matter as much as mileage.
Why Adapting Works
Athletes differ in age, experience, body type, confidence and motivation. A plan that suits a veteran 10,000m runner could overwhelm a freshman. A plan built for a freshman could hold back a seasoned athlete. When training reflects an athlete's individual needs, it can support better consistency, motivation and long-term development.
At Monte Vista, I see this every season. Our girls have won three NCS Division 2 cross country titles, and our boys have finished in the top six at the section meet every year since 2019. Across both teams, 42 athletes have earned trips to the CIF State Championships. Those achievements reflect individual development supported by a shared team culture.
Tips for Athletes and Parents
If you are choosing a coach, or trying to get more from your own training, here is what I suggest:
Look for a coach who asks about your goals before handing you a schedule.
Expect your plan to change as you grow.
Ask how a coach handles academics and recovery.
Track progress in more ways than race times.
About Patrick Wales-Dinan
Patrick Wales-Dinan is a cross country and track and field coach with experience across collegiate and high school programs. Having worked with athletes at Williams College, Duke, Long Beach State, Harvard and Monte Vista High School, he brings a coaching perspective shaped by different competitive environments and individual athlete needs.
Work With Me
If you are an athlete, parent or coach who wants a thoughtful, personal approach to running, I would be glad to hear from you. You can read more of my thoughts on Medium or connect with me on LinkedIn, Instagram, Facebook, X and YouTube. Reach out and let’s talk about your goals.
Every runner brings different strengths and challenges. Helping each athlete find the right path forward is what continues to make coaching rewarding. Read more information :
https://patrickwalesdinancoach.weebly.com/ What Patrick Wales-Dinan’s Coaching Journey Teaches About Adapting to Different Athletes
I am Patrick Wales-Dinan, and running and coaching have been central to my life for most of my adult years. At Bates College, I competed in track and cross country, earned All-New England recognition and graduated with an economics degree in 2005. It began at Bates College, where I was a three time All New England Division III athlete and earned an economics degree in 2005. Since then, I have coached at Traip Academy, Williams College, Duke, Long Beach State, Harvard and now Monte Vista High School. Each coaching experience reinforced one important lesson: every runner needs an approach that reflects their individual strengths and goals. The best results come when the plan fits the person.
Start With the Athlete, Not the Plan
When I joined Williams College in 2009, I coached distance runners at the Division III level. One of them, Jennifer Gossels, won national titles in the 5000m and 10,000m in 2011. Her training reflected her individual strengths, recovery needs and competitive goals. It did not copy anyone else’s schedule. That same year, I became the first coach in NCAA Division III history to oversee four women's 10,000m national qualifiers.
That experience shaped a habit I still follow today. I ask questions first. What does this athlete want? How does she recover? What does her week look like outside of practice? The answers guide the training.
What Each Stage of My Journey Taught Me
Each program brought different challenges and taught me valuable lessons about coaching.
Duke (2011 to 2012): Athletes balanced a heavy academic load with ACC competition. I learned to build training around class schedules and exams. Ten of them earned USTFCCCA All Academic honors.
Long Beach State (2012 to 2014): I coached 800m runners, 10,000m runners and professionals chasing national teams. Chris Low earned All American honors in the 800m, and Chris Enriquez qualified for the NCAA 10,000m final. Chris Low earned first-team All-American honors in the 800m, while Chris Enriquez qualified for the NCAA 10,000m final. Both later represented Team USA at the 2014 NACAC U23 Championships, where Low won bronze in the 800m and Enriquez earned silver in the 10,000m.
Harvard (2014 to 2017): In 2016 our women’s cross country team won its first Ivy League title in 31 years, and I was named Ivy League Women’s Coach of the Year. During this period, Courtney Smith became Harvard's first Ivy League women's cross country individual champion since 1989, while Paige Kouba made her mark in the steeplechase, and Paige Kouba broke the school record in the steeplechase. Two athletes, two events, two different paths. You can see the full record on my Harvard staff page.
Monte Vista High School (2018 to present): High school athletes often need a balance of patience, structure and encouragement as they develop. Athletic development during these years rarely follows a predictable path. My job is to keep the long view while celebrating small wins.
Four Principles I Use With Every Athlete
These ideas have held up from Division III to the Ivy League to high school.
Listen before you plan. An athlete who feels heard works harder and trusts the process.
Set clear, personal goals. A school record, a first state meet or a healthy full season can all be the right target.
Adjust without panic. Illness, school stress and injury happen. A good training plan should be flexible enough to accommodate these challenges.
Respect the whole person. Academics, sleep and mental health matter as much as mileage.
Why Adapting Works
Athletes differ in age, experience, body type, confidence and motivation. A plan that suits a veteran 10,000m runner could overwhelm a freshman. A plan built for a freshman could hold back a seasoned athlete. When training reflects an athlete's individual needs, it can support better consistency, motivation and long-term development.
At Monte Vista, I see this every season. Our girls have won three NCS Division 2 cross country titles, and our boys have finished in the top six at the section meet every year since 2019. Across both teams, 42 athletes have earned trips to the CIF State Championships. Those achievements reflect individual development supported by a shared team culture.
Tips for Athletes and Parents
If you are choosing a coach, or trying to get more from your own training, here is what I suggest:
Look for a coach who asks about your goals before handing you a schedule.
Expect your plan to change as you grow.
Ask how a coach handles academics and recovery.
Track progress in more ways than race times.
About Patrick Wales-Dinan
Patrick Wales-Dinan is a cross country and track and field coach with experience across collegiate and high school programs. Having worked with athletes at Williams College, Duke, Long Beach State, Harvard and Monte Vista High School, he brings a coaching perspective shaped by different competitive environments and individual athlete needs.
Work With Me
If you are an athlete, parent or coach who wants a thoughtful, personal approach to running, I would be glad to hear from you. You can read more of my thoughts on Medium or connect with me on LinkedIn, Instagram, Facebook, X and YouTube. Reach out and let’s talk about your goals.
Every runner brings different strengths and challenges. Helping each athlete find the right path forward is what continues to make coaching rewarding. Read more information : https://patrickwalesdinancoach.weebly.com/
