The question of a ‘coach’ seems to be a good place for any athlete to begin. I cannot say I’ve gone through a traditional approach as an athlete (egs strong HS or club situation). I was able to do some stuff with the Kelowna Track and field Club on a seasonal basis (and learned a ton in many regards), but I never had that sort of ‘mentorship/leadership’ day to day coaching. As a result I ended up with two things 1) lacking much basic running knowledge and 2) being independent.
Many young athletes probably face #1 as they have no local club or have a ‘nice’ HS coach who supports them, but knows very little in regards to training concepts. It’s very different now with the internet and ease of trading or finding resources. # 2 on the other hand I have always found to be an intriguing concept.
I had a great university coach (Mike Lonergan) at SFU who has easily been the most influential single person in my running life and it is from him who I have often found I share my basic coaching philosophies. Mike was not a rah rah kinda guy, but instead was laid back. Sometimes to the extreme (especially as I have come to realize I need a kick in the butt and need someone to ‘shake’ me up), but his attitude that you needed to make the decisions for yourself have always stuck with me.
So what then to look for or expect from a coach....the answer is ‘I don’t specifically know.’ What one gets from a coach and what one wants vary from person to person. There is also the variability of what level of experience and the knowledge the athlete has gained over time. The great peter Snell had a fallout with his legendary coach Arthur Lydiard before the 1964 Olympics, but they were able to rectify their issues before the games. The dissension between the two.... Lydiard’s training beliefs versus Snell’s belief that he had a better understanding of how his body reacted to training.
Some athletes want to be told exactly what to do as the great Villanova coach Jumbo Elliot said to Eammon Coghlan, ’Act like a horse. Be dumb. Just run.’ For some they want to just simply show and not have to think about what they will do today, tomorrow, etc.... I’ve seen athletes who need nothing that involves the creation of an actual workout and instead need a coach to calm their nerves, pump them up, be a friend, order them, scare them, inspire and even make life decisions. In the end a good coach probably has to be able to do all these things, but each athlete needs different things at different times. In the end the athlete really needs one simple thing...to be able to believe in what their coach tells them. Having said that I also feel there are three main tenets to coaching:
1) Do not hurt the athlete (either physically or mentally)
2) Each athlete is unique/different from others (both physically and mentally)
3) Make the training program suit the athlete, not the other way around (both physically and mentally).
The famous coaches like Lydiard felt that if an athlete knew why he/she was doing something then that was motivation enough. Others like Percy Cerutty (to say he was eccentric is an understatement) felt you had to run in a natural manner like an animal and that ‘pain is the purifier’. The Franz Stampfls (Roger Bannister’s coach) and Peter Coe’s of the world were purely scientific, while others like Bill Bowerman were seen as mentors and father figures.
My personal philosophy of coaching is along the lines of Steve Ovett’s coach Harry Wilson. His idea was to make the athlete independent of him. Those who have some knowledge of Ovett know that in the later stages of his career Wilson was a ‘sounding board’. But early on he was instrumental in Ovett’s development.
As a young athlete I was pretty ignorant and it wasn’t until I began coaching some HS aged athletes that my own training took on its own evolution. Being a history major I was more interested in what previous athletes and coaches had done (rather than scientific research) and to say I’ve gone out of my to research these things is an understatement. I read books, asked coaches and athletes who I respected questions, paid attention to how other athletes interacted with their coaches and generally tried to be as open to the varying coaching relationships as possible. In the end I took all those things in combination with my own personal experiences and created my own version...or maybe better defined as versions of what constitutes a good coach. And in the end I realized there was no one answer... instead I came to the conclusion that a coach needs to be a chameleon to different people and different situations.
One of the more influential coaches I’ve had had the pleasure of dealing with wasn’t even a coach of mine, but rather was a coach whose athletes I competed against. His name... Joe Vigil. Many will recognize this name as the former coach of Deena Drossin/Kastor (the oly bronze medalist) and former Wld XC silver medalist Pat Porter, but he was also the coach of Adams State College (now a D 2 NCAA powerhouse who were in the NAIA). Coach V always had great teams, but his success and development rate was unbelievable. I would ask his athletes about him and they would do anything for him. Even when I saw Coach V recently he was able to fill me in on what many were doing as they still keep in touch with him. His ‘Vigilosophy’ of making running a simple, yet ‘satisfaction’ (he felt running wasn’t something you liked, but rather something you felt satisfied doing) oriented process has always struck me as a core running idea. The stories of how his guys would show up (and not know their workout) and ask what they were doing and he would say a 10 mile time trial...see you guys in an hour sort of approach was something that inspired me.
About 10 years or so ago I heard that coach V had written a training book. I was lucky enough to see him at the Mt Sac relays with a HS guy I was coaching at the time. I saw Coach V in the stands and he recognized me from my SFU days. I was fortunate enough to chat with him for a bit. Even luckier yet was when I asked him how I could get a copy of his book and he had a few in his backpack. It’s one of the prized possessions in my running library. Although one would assume Coach V’s book would be scientific (he has a PHD in exer physiology) it spends a significant amount of time on creating the proper training environment and the requirements of the athlete. This sort of attitude has always stuck with me as what really good coaches do....they create the training environment.
In my own short coaching resume, when I have been more hands on as opposed to an advisor, I learned early on that different people need to be treated in different ways. I was lucky enough to work with Bruno Mazzotta when he was in HS. Now he was a talented athlete (he won Can Jr 5000m as a HS aged athlete), but at the time he was easy to prepare for races. He simply was ‘ice cold’ (he didn’t need me around for his races) and we could do a proper theoretical taper. I also worked with his brother in his later HS years, but he was the opposite. I had to keep his mind off his racing and he required doing workouts till the last possible moment to make him relaxed (we didn’t do anything big in the days leading up to his races but we had to be on the track doing things like 100s and 200s and he needed a more hands on approach). What this meant is that the ‘art’ of coaching became relevant as both guys required different things both physically and more important mentally to race well.
I always felt that good training partners are as relevant or even more relevant as a good coach, but without the coach creating that environment for successful training partners, things can be difficult. And that is where my attitude that a coach cannot treat any athlete like the other. I was recently deemed ‘uncoachable’ in a conversation over some beers. I understood what was being said, but I couldn’t disagree more.... it’s just that my needs aren’t the same as other athletes. I have always been very concerned with the process of training ( I recently heard an online interview from US Wld championship marathoner Nate Jenkins and I realized I had found a soul mate in this regards) and finding things out on my own, therefore having someone devise a training plan/workouts for me is not what I need... in fact I find that almost demotivates me.
Unlike Jumbo Elliott’s ‘horse’ approach I’ve always enjoyed finding things out on my own. I realized a long time ago that I run my best when I have more control over my own running, and therefore am low maintenance in that regards. For anyone who wants more control I would bet I drive them nuts, but my needs have become more mental than anything over time, or may be a better way to describe it is that I need more ‘art’ to push my buttons. As I’ve grown older I’ve mellowed out and have found that I really don’t need someone creating a training program for me, but rather I need an adviser (ala Wilson/Ovett) who can 'tweak' my training and get me mentally prepared to run. My biggest running Achilles (besides the real Achilles) has been my inability to get ‘pumped up’ for less meaningful races. I’ve almost always performed well in championship races, but have run sub-par in non championship races. When I was younger I would create ‘enemies’ to get me focussed, but as I’ve grown older I have had more and more problems creating that tension that I need to race. In that regards it’s more about ‘pushing’ my buttons. But that is much more mental and takes time for a coach to find out.
As always my moral... if you’re a coach then find that way to ‘manipulate’ (I mean that in a positive way) the training environment to suit the needs of the athletes (in every way possible) and if you are an athlete you need to find a coach who understands what you need (or is willing to accommodate your needs in every way possible).
Sunday, July 12, 2009
Thursday, July 9, 2009
Friday, June 26, 2009
Serendipity or how I ended up being a runner by pure dumb luck - part 1
I think I lost track of time.....well that and the school year is finally finished. Due to a combination of work, having to take care of the wee one and having to 'force' myself to get to a gym I haven't done anything. It’s been a while since I've done nothing. Even when I had my achilles problem in the fall I still got out enough to maintain my fitness.
With work coming to an end today I now have no excuses to get out a do my 'injured' workouts (the gym, grouse grind, mtn bike and roller blade). The good thing is that the achilles is almost back to normal....the bad is that this last little bit is being really stubborn.
I said previously that my training was going to be pretty boring, so I'd discuss aspects of what I think are things important to running. Some people say hard work and talent is the key, and while I don't disagree with that assessment sometimes there is something far more 'mystical' at play. So alas my topic of the day is pure good old fashioned dumb luck in running. If ever there was an underrated area of running it would be simply 'being in the right place at the right time`. If there is one thing I could ever say to a young runner is to appreciate the luck when it comes around...because it doesn't always happen.
I have been far too lucky (maybe it's simply destiny) that I ever ended up running. It's got to be luck when you cross paths with some coach, or some training partner ends up motivating you. I know for me these lucky incidents have occurred over and over again.
Back in high school (Vernon in the Okanagan) I was an okay runner (read good PE class runner, but not the best and ran a 4:52 1500m in PE class). In grade 9 I didn't even make it out of our district championships (I was 3rd and needed to be 2nd), but one of my schoolmates had to play hockey that weekend, so I was able to take his place at the Okanagan Valley championships. I can remember the race I ran (...800m) like it was yesterday. I got to wear a pair of spikes for the first time and split 61 sec (on a cinder track, which was 1 second faster than my PR at that time) and held on to run 2:13 and place 2nd to a grade 10 student. Not an indication of times to come.
I thought nothing much about the race, but a week later my HS coach came up to me and said that I had placed high enough to put in my name to make our Okanagan Zone for the BC Summer Games. So filled out the paperwork and a week or two later I got a phone call saying I had made the team. I was shocked...I had no idea what i was getting myself into...
I didn't know it at the time, but this lucky race I wasn't even supposed to run, would alter my life. I ended up going to a zone meeting/workout and meeting some of my coaches ....two guys named Don Bertoia and Mike Van Tighem. As I would find out later that summer this Don guy had actually represented Canada at the 64 Olympics. And Mike, who was one of the nicest guys I had ever met, would end up being a national team coach and end up coaching current Olympian Malindi Elmore (among many other great runners).
I also met a couple of teammates (some girl named Tania Jones and a guy who was Don's son named Dan). Dan would end up winning the Can 1500m title (and Pan Am bronze) being one of my best friends through university and my main training partner, while Tania would end up being one of Canada's top distance runner. But more about them later....
I ended up running and having a great time, but I never really thought too much about this running thing. In fact I ran X country in the fall, but it was terrible. I ran the BC HS championships, but ended up in 185th. I doubt anyone ever thought that the title of Can XC champion would ever end up beside my name if they knew of that result.
The next year in gr 10 I had the luckiest break of my life....literally. We were doing wrestling in PE class and I dislocated/broke my elbow. I wasn't allowed to do any contact sports for 6 mths. Now for a guy who lived in small town Canada and had played hockey since he was 4 yrs old this was a tragedy. That was until my HS coach came up to and told me I had no excuses to not run. Besides I wasn't allowed to do any other sports, so what the heck I thought. But still my concept of training was minuscule at best....but once again my old friend serendipity found its way into my life
I was fortunate enough to have a girl who had made the Juvenile provincial team from our school in the 400 and 800m. She would even become the eventual BC high school champion over 400m and NAIA ALL American (Alana Kripps - now married to former Can Jr 1500 rec holder Andrew Lenton). I also had another girl who was a 4:4? 1500m runner named Julie Cawkell. Both girls needed training partners and they'd find me in the hallways and ask me what I was doing after school. "Catching the bus home I guess," would be my reply. "Well maybe you could come pace us?", one or the other would ask. Of course I am kind of a stupid so I'd say 'ok', go in my tennis shoes and sometimes take Alana through some hard 400m sessions and on other days I'd help Julie in her 1500m sessions. I knew absolutely nothing except that I was helping these girls out.
But once again luck had an even greater impact. We had female teacher at our school, whose husband was on the sub list (Mr. Woods was his name) and he was trying to earn a contract position. In the meantime he helped coach our track team. But this guy knew his stuff (I think he was a sprinter so he gave us lotsa running drills and short workouts that didn't make you hate running).
When I first began training with Julie and Alana I thought they'd kick my butt, but I found that after a few workouts they couldn't keep up with me. I thought they were taking it easy, but as I was to find out later they simply couldn't keep up. I never even trusted my ability until a fateful practice, on a dirt track and done by myself.
The day in question was over our Spring Break and my head HS coach had me do a 1500m time trial with Julie. After a few steps Julie was nowhere to be seen and I ran around the oval my 3 and 3/4 laps. When I asked my coach how fast he said '4:24', I honestly didn't believe him (and I wouldn't until about 3-4 weeks later I ran an official race in 4:11).
But wait it gets better.... I got faster and faster until I ran a 2:03 and qualified for our provincial HS champs. I was shocked, that any of this happened. So off I go to the big city (the legendary Swangard stadium)... the stupid hick from Vernon in his royal blue and orange sprints spikes that were a size too big, a red pair of shorts and our school singlet of white and maroon (Oh yes I was a sight to behold to the big city club kids).
I ran the 2nd of 3 heats and about 150m in someone clips me from behind and down I go. My goal of simply running a PR goes out the window.....but my head coach makes a sympathy request to let me run in the 3rd heat. Some official (I would kiss him now if I knew who he was) says that I wasn't at fault and they paired me up with one of the favourites (a guy named Sasha Nagy who would alos impact my uni career). I somehow ended up running 2:01 and make the finals as the 8th and final guy. From there I run just under 2mins (1:59.9) and place 7th (may I add that I did this in borrowed spikes that now fit me).
My season was not yet over as I ran our legion camp (juvenile) trials and ran just over 2mins, but I had gotten my taste of what it took and what I was capable of.....the dream and the bug were now in my system.
So I finished year one of my 'real' running career. It's one of those things where I wish I could see some of those people (especially the ones who I have lost contact with like Julie, Mr Woods and my head coach Mr Kereliuk) and thank them for the gift they gave some dumbass gr 10 kid many years ago. Without them I have little doubt I would have ended my running career right then and there...or better yet it wouldn't have even started.
As I would find out the luck that had guided me was only just beginning....almost all of the people would have a major impact on me at various times in my life .....and that is another story...or maybe better described as stories for the next 15 years...yeah seriously at least 15....
The message here is hopefully obvious. Take advantage of those lucky situations. You may not realize it at the time, but when a situation presents itself in any way don’t close any doors. I didn’t deserve any of those chances, but somehow they kept presenting themselves to me until I took advantage. Who knows, you may find out that (to quote former wld champion boxer Rocky Graziano) ‘ somebody up there likes me’.
With work coming to an end today I now have no excuses to get out a do my 'injured' workouts (the gym, grouse grind, mtn bike and roller blade). The good thing is that the achilles is almost back to normal....the bad is that this last little bit is being really stubborn.
I said previously that my training was going to be pretty boring, so I'd discuss aspects of what I think are things important to running. Some people say hard work and talent is the key, and while I don't disagree with that assessment sometimes there is something far more 'mystical' at play. So alas my topic of the day is pure good old fashioned dumb luck in running. If ever there was an underrated area of running it would be simply 'being in the right place at the right time`. If there is one thing I could ever say to a young runner is to appreciate the luck when it comes around...because it doesn't always happen.
I have been far too lucky (maybe it's simply destiny) that I ever ended up running. It's got to be luck when you cross paths with some coach, or some training partner ends up motivating you. I know for me these lucky incidents have occurred over and over again.
Back in high school (Vernon in the Okanagan) I was an okay runner (read good PE class runner, but not the best and ran a 4:52 1500m in PE class). In grade 9 I didn't even make it out of our district championships (I was 3rd and needed to be 2nd), but one of my schoolmates had to play hockey that weekend, so I was able to take his place at the Okanagan Valley championships. I can remember the race I ran (...800m) like it was yesterday. I got to wear a pair of spikes for the first time and split 61 sec (on a cinder track, which was 1 second faster than my PR at that time) and held on to run 2:13 and place 2nd to a grade 10 student. Not an indication of times to come.
I thought nothing much about the race, but a week later my HS coach came up to me and said that I had placed high enough to put in my name to make our Okanagan Zone for the BC Summer Games. So filled out the paperwork and a week or two later I got a phone call saying I had made the team. I was shocked...I had no idea what i was getting myself into...
I didn't know it at the time, but this lucky race I wasn't even supposed to run, would alter my life. I ended up going to a zone meeting/workout and meeting some of my coaches ....two guys named Don Bertoia and Mike Van Tighem. As I would find out later that summer this Don guy had actually represented Canada at the 64 Olympics. And Mike, who was one of the nicest guys I had ever met, would end up being a national team coach and end up coaching current Olympian Malindi Elmore (among many other great runners).
I also met a couple of teammates (some girl named Tania Jones and a guy who was Don's son named Dan). Dan would end up winning the Can 1500m title (and Pan Am bronze) being one of my best friends through university and my main training partner, while Tania would end up being one of Canada's top distance runner. But more about them later....
I ended up running and having a great time, but I never really thought too much about this running thing. In fact I ran X country in the fall, but it was terrible. I ran the BC HS championships, but ended up in 185th. I doubt anyone ever thought that the title of Can XC champion would ever end up beside my name if they knew of that result.
The next year in gr 10 I had the luckiest break of my life....literally. We were doing wrestling in PE class and I dislocated/broke my elbow. I wasn't allowed to do any contact sports for 6 mths. Now for a guy who lived in small town Canada and had played hockey since he was 4 yrs old this was a tragedy. That was until my HS coach came up to and told me I had no excuses to not run. Besides I wasn't allowed to do any other sports, so what the heck I thought. But still my concept of training was minuscule at best....but once again my old friend serendipity found its way into my life
I was fortunate enough to have a girl who had made the Juvenile provincial team from our school in the 400 and 800m. She would even become the eventual BC high school champion over 400m and NAIA ALL American (Alana Kripps - now married to former Can Jr 1500 rec holder Andrew Lenton). I also had another girl who was a 4:4? 1500m runner named Julie Cawkell. Both girls needed training partners and they'd find me in the hallways and ask me what I was doing after school. "Catching the bus home I guess," would be my reply. "Well maybe you could come pace us?", one or the other would ask. Of course I am kind of a stupid so I'd say 'ok', go in my tennis shoes and sometimes take Alana through some hard 400m sessions and on other days I'd help Julie in her 1500m sessions. I knew absolutely nothing except that I was helping these girls out.
But once again luck had an even greater impact. We had female teacher at our school, whose husband was on the sub list (Mr. Woods was his name) and he was trying to earn a contract position. In the meantime he helped coach our track team. But this guy knew his stuff (I think he was a sprinter so he gave us lotsa running drills and short workouts that didn't make you hate running).
When I first began training with Julie and Alana I thought they'd kick my butt, but I found that after a few workouts they couldn't keep up with me. I thought they were taking it easy, but as I was to find out later they simply couldn't keep up. I never even trusted my ability until a fateful practice, on a dirt track and done by myself.
The day in question was over our Spring Break and my head HS coach had me do a 1500m time trial with Julie. After a few steps Julie was nowhere to be seen and I ran around the oval my 3 and 3/4 laps. When I asked my coach how fast he said '4:24', I honestly didn't believe him (and I wouldn't until about 3-4 weeks later I ran an official race in 4:11).
But wait it gets better.... I got faster and faster until I ran a 2:03 and qualified for our provincial HS champs. I was shocked, that any of this happened. So off I go to the big city (the legendary Swangard stadium)... the stupid hick from Vernon in his royal blue and orange sprints spikes that were a size too big, a red pair of shorts and our school singlet of white and maroon (Oh yes I was a sight to behold to the big city club kids).
I ran the 2nd of 3 heats and about 150m in someone clips me from behind and down I go. My goal of simply running a PR goes out the window.....but my head coach makes a sympathy request to let me run in the 3rd heat. Some official (I would kiss him now if I knew who he was) says that I wasn't at fault and they paired me up with one of the favourites (a guy named Sasha Nagy who would alos impact my uni career). I somehow ended up running 2:01 and make the finals as the 8th and final guy. From there I run just under 2mins (1:59.9) and place 7th (may I add that I did this in borrowed spikes that now fit me).
My season was not yet over as I ran our legion camp (juvenile) trials and ran just over 2mins, but I had gotten my taste of what it took and what I was capable of.....the dream and the bug were now in my system.
So I finished year one of my 'real' running career. It's one of those things where I wish I could see some of those people (especially the ones who I have lost contact with like Julie, Mr Woods and my head coach Mr Kereliuk) and thank them for the gift they gave some dumbass gr 10 kid many years ago. Without them I have little doubt I would have ended my running career right then and there...or better yet it wouldn't have even started.
As I would find out the luck that had guided me was only just beginning....almost all of the people would have a major impact on me at various times in my life .....and that is another story...or maybe better described as stories for the next 15 years...yeah seriously at least 15....
The message here is hopefully obvious. Take advantage of those lucky situations. You may not realize it at the time, but when a situation presents itself in any way don’t close any doors. I didn’t deserve any of those chances, but somehow they kept presenting themselves to me until I took advantage. Who knows, you may find out that (to quote former wld champion boxer Rocky Graziano) ‘ somebody up there likes me’.
Sunday, June 14, 2009
I really have nothing to say.....
..except that I haven't posted in a while.
Well okay, just a smidgen. I have officially taken my yearly non running sabbatical. A combination of factors from life, work and my achilles have really pushed me to a complete lack of motivation to train.
I have gone out for a few runs last week, but the achilles was a little stiff the next day and the slight bit of swelling\nodules wasn't going away. I saw a physio on Thurs (with another appt on Tues) to put me over the final hurdle and get back on the road. Good time as school essentially ends this week (students only have final exams I hae to mark and then put in my final grades).
I've decided to essentially start from scratch, but more so mentally than physically. With no inclination to even consider a marathon seriously, I am simply going to enjoy a summer of training, get ready for cross and enjoy being a parent.
Rather than post any training I'll instead post some training concepts/ideas. People are sometimes curious with what I've done in the past and how I got there (that's a really long story). My training views are really nothing more than a hodge podge of ideas moulded from a unique perspective(I think in some regards) based upon my own interest in the sport from a young age and analyzing things more from historical/philosophical perspective, as opposed to a scientific view (more a chicken vs egg concept of what comes first).
Essentially it will revolve around athletes (both past and present) characters (cerutty, malmo), leaders(bowerman, vigil, lydiard) and mentors (wardlaw, clohessey, wilson, daws) and of course the scientists (daniels, gandy). Of course I couldn't leave my own opinions our so I'll mix in my philosophies (big picture as opposed to intricacies) of what works, how to approach things and the idea that there are basic principles that are never altered, but that in the grand scheme of things we are all 'experiments'.
Well okay, just a smidgen. I have officially taken my yearly non running sabbatical. A combination of factors from life, work and my achilles have really pushed me to a complete lack of motivation to train.
I have gone out for a few runs last week, but the achilles was a little stiff the next day and the slight bit of swelling\nodules wasn't going away. I saw a physio on Thurs (with another appt on Tues) to put me over the final hurdle and get back on the road. Good time as school essentially ends this week (students only have final exams I hae to mark and then put in my final grades).
I've decided to essentially start from scratch, but more so mentally than physically. With no inclination to even consider a marathon seriously, I am simply going to enjoy a summer of training, get ready for cross and enjoy being a parent.
Rather than post any training I'll instead post some training concepts/ideas. People are sometimes curious with what I've done in the past and how I got there (that's a really long story). My training views are really nothing more than a hodge podge of ideas moulded from a unique perspective(I think in some regards) based upon my own interest in the sport from a young age and analyzing things more from historical/philosophical perspective, as opposed to a scientific view (more a chicken vs egg concept of what comes first).
Essentially it will revolve around athletes (both past and present) characters (cerutty, malmo), leaders(bowerman, vigil, lydiard) and mentors (wardlaw, clohessey, wilson, daws) and of course the scientists (daniels, gandy). Of course I couldn't leave my own opinions our so I'll mix in my philosophies (big picture as opposed to intricacies) of what works, how to approach things and the idea that there are basic principles that are never altered, but that in the grand scheme of things we are all 'experiments'.
Monday, June 1, 2009
Harry Wilson's 'race practice'
I'll preface this by saying I have typically not done these sessions in general (instead staying to the change of pace 1000s mentioned below), but that was more so along the lines of not seeing the benefits, but having some of my own change of pace sessions. The area I found these really helped besides change of pace, was more neuromuscular, as it forces you to change your mechanics. As a result, I found that without specifically trying your overall mechanics automatically get better along with your lactic tolerance.
Some of Wilson's prefaces (which coincidentally happen to be the same as mine) and I'll also put in how Wilson sets up his training cycles vs. my own:
1) That session are based upon typical racing occurrences such as a) much faster start than expected
b) sudden race surges
c) gradual race increase
2) Start these just 'before the beginning of competition phase and to continue throughout the racing season'.
Wilson also tends to give splits for sometimes paces so you can use them accordingly
A) 'Split intervals':
the idea is to run relaxed and 'then change you action to gain speed over the second phase'. You need to 'hold back' to have good acceleration. You can even accelerate the harder sections as you move along the quicker part (egs a 400for the 10km runner of 36 and then 34)
800m (for a 2min runner); 3 x 400m of 200m steady (32-33), 200m fast (27-28) off 4-5min rest
1500m (4min runner); 4 x 600m of 300m steady (51-52) 300m fast (45-46) off 4-5mins
5km (14min runner); 6 x 800m of 500m steady (85-86) 300m fast (49-50) off 5-6 min
10km (31min); 5 x 1200m of 800m steady (2min 33 sec) and 400m fast (70-71) off 5-6mins
B) ‘Tired Surges’
The idea here is to ‘run at a fast pace. This is followed by a short jog, which only gives partial recovery.’ And then surge into a fast finish when you are tired.
800M; 4 x 400M slightly faster than race pace, 100m jog, 100m sprint off 6-8 mins
1500m; 3-4 x 800 fast, 100m jog, 200m fast
5 and 10km; 2-3 x 1200m fast, 200m jog, 400m fast off 6-8 mins
C) ‘Pace Injectors’:
You ‘cruise the first section at race pace, then surge hard... and easy back to race pace’
800m – 1500m; 4 x 600m of 200m at pace, 200m 2-3 sec faster and 200m back at pace with ‘a full recovery’ (which seems to be 6-8mins for Wilson)
5-10km; 4 x 1200m of 400m at pace, 400m 3-4 sec faster and 400m at pace off 5-6mins. Wilson noted that this was a session used extensively by Ovett when he moved up to 5000m
D) ‘Pace increasers’:
Wilson notes that these are more relevant to the upper mid dist runner, hence no 800m session
1500m; 6 x 600m (for a 4min runner) split into 200s of 34, 32 and 30 with complete recovery (under 120 HR)
5000m; (14min runner) 4 x 1200m of 400s done as 70, 67 and 64 with full recovery
For 5-10km runner Wilson doesn’t do too much change of pace work in his pre track competition phase for lower mileage runners (single session per day and around 50-60miles per week and around 15min and 31 mins), but advocates them for higher mileage runners (twice a day). Egs if looking to race in late June and July then he did it 3 weeks before his racing phase once per week on the weekend, with a race on the alternate weekend (for a 13:30 and 28min runner) in the late pre comp phase (he works on a 14 day cycle and does this twice before the comp phase):
15mins and 31 mins who trains once per day – COMP PHASE (14 day cycle):
Day 1: 4 x 1200m done as 74-70-74 off 400m walk jog rest
2: 6 miles
3: 12 x 400m off 200m jog in 68-69 plus 6 x 100m strides
4: 6 miles
5: rest
6: 2 x 3km with 4-5 mins rest 9sometimes put in a 1500-3km race)
7: 10 miles
8: 6 x 400m off 300m jog in 67-68
9: 6 miles
10: 6 miles
11: 3 miles
12: rest
13: 5000m race and alternate 2 weeks later with 10km
14: 8 miles
13:30 and 28min 10km - PRE COMP PHASE:
Mon: 5 and 8mile runs
Tues: 5miles and 15 x 400m done as 5 x 3 x 400 off 30 sec rest and 3min set break done at 62 pace
Wed: 10 miles
Thurs: 5miles and 6miles fartlek
Fri: 4 miles
Sat: 4 x 1200m of 400 at pace -400 4-5 sec faster and 400 at pace with a slow 400m recovery jog
Sunday: 10miles and 4 miles
Mon: 5 and 8mile runs
Tues: 5miles and 15 x 400m done as 5 x 3 x 400 off 30 sec rest and 3min set break done at 62 pace
Wed: 5miles
Thurs: 5miles and 6 x 200m off 200m walk/jog
Fri: rest
Sat: 3miles and 3km race
Sunday: 6miles and 4 miles fartlek
COMP PHASE (14 day cycle):
Day 1: 10 miles and in PM 8 x 200m relaxed off 200m
2: 3miles and 1200m 400m acceleration of 67, 65, 63; 7-8mins; 1200m of 65, 60, 65; 7-8min; 1200m of 62, 67, 62
3: 5 miles and 5 miles
4: 4 x 800m (2min and 6 sec) off 40m jog; 10min rest; 4 x 200m of 100m steady 100m fast
5: 8 miles
6: 5miles
7: 3 miles and 1500m race or 2 x 2km off 7-8 mins
8: 10 miles and 5 miles
9: 8 x 400m off 300m (60 sec) and after 4 x 150m of 100m stride and 50m fast
10: 5 miles and 6miles
11: 5 miles
12: rest
13: 3 miles
14: 3 miles and 3 or 5km race, if main goal is 10km then get in a race once every 4 weeks
I tend to follow a simpler format of simply replacing some of my longer reps with the change of pace 1000s in a 2-3 week cycle or fitting them in on a weekend
egs
Mon: recovery runs
tues: 1200-1600m and then change of pace 1000s
wed: recovery
thurs: tempo (although sometimes I may change the tempo and fartlek days if the tempo is longer)
fri: recovery
Sat: short speed fartlek
sun: long run
or
same except do the 1000s rather than the sat fartlek
Some of Wilson's prefaces (which coincidentally happen to be the same as mine) and I'll also put in how Wilson sets up his training cycles vs. my own:
1) That session are based upon typical racing occurrences such as a) much faster start than expected
b) sudden race surges
c) gradual race increase
2) Start these just 'before the beginning of competition phase and to continue throughout the racing season'.
Wilson also tends to give splits for sometimes paces so you can use them accordingly
A) 'Split intervals':
the idea is to run relaxed and 'then change you action to gain speed over the second phase'. You need to 'hold back' to have good acceleration. You can even accelerate the harder sections as you move along the quicker part (egs a 400for the 10km runner of 36 and then 34)
800m (for a 2min runner); 3 x 400m of 200m steady (32-33), 200m fast (27-28) off 4-5min rest
1500m (4min runner); 4 x 600m of 300m steady (51-52) 300m fast (45-46) off 4-5mins
5km (14min runner); 6 x 800m of 500m steady (85-86) 300m fast (49-50) off 5-6 min
10km (31min); 5 x 1200m of 800m steady (2min 33 sec) and 400m fast (70-71) off 5-6mins
B) ‘Tired Surges’
The idea here is to ‘run at a fast pace. This is followed by a short jog, which only gives partial recovery.’ And then surge into a fast finish when you are tired.
800M; 4 x 400M slightly faster than race pace, 100m jog, 100m sprint off 6-8 mins
1500m; 3-4 x 800 fast, 100m jog, 200m fast
5 and 10km; 2-3 x 1200m fast, 200m jog, 400m fast off 6-8 mins
C) ‘Pace Injectors’:
You ‘cruise the first section at race pace, then surge hard... and easy back to race pace’
800m – 1500m; 4 x 600m of 200m at pace, 200m 2-3 sec faster and 200m back at pace with ‘a full recovery’ (which seems to be 6-8mins for Wilson)
5-10km; 4 x 1200m of 400m at pace, 400m 3-4 sec faster and 400m at pace off 5-6mins. Wilson noted that this was a session used extensively by Ovett when he moved up to 5000m
D) ‘Pace increasers’:
Wilson notes that these are more relevant to the upper mid dist runner, hence no 800m session
1500m; 6 x 600m (for a 4min runner) split into 200s of 34, 32 and 30 with complete recovery (under 120 HR)
5000m; (14min runner) 4 x 1200m of 400s done as 70, 67 and 64 with full recovery
For 5-10km runner Wilson doesn’t do too much change of pace work in his pre track competition phase for lower mileage runners (single session per day and around 50-60miles per week and around 15min and 31 mins), but advocates them for higher mileage runners (twice a day). Egs if looking to race in late June and July then he did it 3 weeks before his racing phase once per week on the weekend, with a race on the alternate weekend (for a 13:30 and 28min runner) in the late pre comp phase (he works on a 14 day cycle and does this twice before the comp phase):
15mins and 31 mins who trains once per day – COMP PHASE (14 day cycle):
Day 1: 4 x 1200m done as 74-70-74 off 400m walk jog rest
2: 6 miles
3: 12 x 400m off 200m jog in 68-69 plus 6 x 100m strides
4: 6 miles
5: rest
6: 2 x 3km with 4-5 mins rest 9sometimes put in a 1500-3km race)
7: 10 miles
8: 6 x 400m off 300m jog in 67-68
9: 6 miles
10: 6 miles
11: 3 miles
12: rest
13: 5000m race and alternate 2 weeks later with 10km
14: 8 miles
13:30 and 28min 10km - PRE COMP PHASE:
Mon: 5 and 8mile runs
Tues: 5miles and 15 x 400m done as 5 x 3 x 400 off 30 sec rest and 3min set break done at 62 pace
Wed: 10 miles
Thurs: 5miles and 6miles fartlek
Fri: 4 miles
Sat: 4 x 1200m of 400 at pace -400 4-5 sec faster and 400 at pace with a slow 400m recovery jog
Sunday: 10miles and 4 miles
Mon: 5 and 8mile runs
Tues: 5miles and 15 x 400m done as 5 x 3 x 400 off 30 sec rest and 3min set break done at 62 pace
Wed: 5miles
Thurs: 5miles and 6 x 200m off 200m walk/jog
Fri: rest
Sat: 3miles and 3km race
Sunday: 6miles and 4 miles fartlek
COMP PHASE (14 day cycle):
Day 1: 10 miles and in PM 8 x 200m relaxed off 200m
2: 3miles and 1200m 400m acceleration of 67, 65, 63; 7-8mins; 1200m of 65, 60, 65; 7-8min; 1200m of 62, 67, 62
3: 5 miles and 5 miles
4: 4 x 800m (2min and 6 sec) off 40m jog; 10min rest; 4 x 200m of 100m steady 100m fast
5: 8 miles
6: 5miles
7: 3 miles and 1500m race or 2 x 2km off 7-8 mins
8: 10 miles and 5 miles
9: 8 x 400m off 300m (60 sec) and after 4 x 150m of 100m stride and 50m fast
10: 5 miles and 6miles
11: 5 miles
12: rest
13: 3 miles
14: 3 miles and 3 or 5km race, if main goal is 10km then get in a race once every 4 weeks
I tend to follow a simpler format of simply replacing some of my longer reps with the change of pace 1000s in a 2-3 week cycle or fitting them in on a weekend
egs
Mon: recovery runs
tues: 1200-1600m and then change of pace 1000s
wed: recovery
thurs: tempo (although sometimes I may change the tempo and fartlek days if the tempo is longer)
fri: recovery
Sat: short speed fartlek
sun: long run
or
same except do the 1000s rather than the sat fartlek
Sunday, May 31, 2009
Fried and frazzled....
After Ottawa I had to go back to work on Wednesday, so I figured enjoy a few days off and then get back at it. Possibly wishful thinking, but when I went back I realized how much work had piled up while I was away. Originally I thought that our pregnancy would be a weekend and then I'd have tons of time to get some things done, go into school and such, but alas spending a week in a hospital didn't help the situation. In the end I simply needed some time off (bad timing may I add). I ran 32 mins this morning, but pretty mellow. The Achilles felt good, so hopefully can get back into the full swing of things later in the week (I am going to try and get in one short run and some X training when I get over the pile of papers and tests to mark).
After our race in Ottawa a handful of us went out for some refreshments. It was this hodge podge of young guys and old guys, but everyone was a running a geek. Part of the conversation got into a the concept of change of pace training and race preparations workouts. During my SFU days we did a weekend workout during the track season where you did 5 x 1000m off 3mins rest but you alternated hard 200s under or around 800m pace with 200m float. Back then it was a tough strength workout. The biggest thing I found was that you got very good speed development and great kicking abilties, without being totally beaten up the next day.
I think that since these sessions cannot be measured very well by science they often get overlooked in many modern day training ideas, but in the real world they can be the have a major impact. I am not saying ignore the shorter harder intervals, but rather that either doing more of these will help one's tactical abilties and also lead to less injuries and breakdown.
As I moved up to the 5-10km I kept on doing the session, but now it was more speed. We also shortened the interval break to 2mins, slowed down the hard 200s to mile or just under mile pace and sped up the floats to the 35-40 sec range.
I have also tended to ignore pure short intervals of higher intensity in favour of these types of sessions, or kept it simple and done a monofartlek (sometimes added with a few more 30 sec intervals), but slowed down the med paced jogs to simulate more 1500-3km pace work. Egs I used to do a monfartlek in about 6km, jog 2mins and then run hard, very easy 30 sec for 3mins take 3mins and then do 3mins of 15sec hard -30 sec.
When I first read my Harry Wilson (ovett's coach) training book aka the 'training bible' he had whole sections on an athlete's strengths and workouts that one could do. I don't have the time today, but next time out I'll post all of Wilson's change of pace workouts (from 800-10000m).
After our race in Ottawa a handful of us went out for some refreshments. It was this hodge podge of young guys and old guys, but everyone was a running a geek. Part of the conversation got into a the concept of change of pace training and race preparations workouts. During my SFU days we did a weekend workout during the track season where you did 5 x 1000m off 3mins rest but you alternated hard 200s under or around 800m pace with 200m float. Back then it was a tough strength workout. The biggest thing I found was that you got very good speed development and great kicking abilties, without being totally beaten up the next day.
I think that since these sessions cannot be measured very well by science they often get overlooked in many modern day training ideas, but in the real world they can be the have a major impact. I am not saying ignore the shorter harder intervals, but rather that either doing more of these will help one's tactical abilties and also lead to less injuries and breakdown.
As I moved up to the 5-10km I kept on doing the session, but now it was more speed. We also shortened the interval break to 2mins, slowed down the hard 200s to mile or just under mile pace and sped up the floats to the 35-40 sec range.
I have also tended to ignore pure short intervals of higher intensity in favour of these types of sessions, or kept it simple and done a monofartlek (sometimes added with a few more 30 sec intervals), but slowed down the med paced jogs to simulate more 1500-3km pace work. Egs I used to do a monfartlek in about 6km, jog 2mins and then run hard, very easy 30 sec for 3mins take 3mins and then do 3mins of 15sec hard -30 sec.
When I first read my Harry Wilson (ovett's coach) training book aka the 'training bible' he had whole sections on an athlete's strengths and workouts that one could do. I don't have the time today, but next time out I'll post all of Wilson's change of pace workouts (from 800-10000m).
Monday, May 25, 2009
Too much pain for a time so slow
(be aware this is going to be a rambling mess...)
Well my Ottawa trip just got worse and worse. 5-6 weeks ago I was thinking things were coming around for the marathon, then 3 weeks ago I was thinking that with everything going on the 10km was a much better option. By Saturday night at around 6:35 (the race started at 6:30) I was thinking this is going to hurt. I ended up at 31:48 and 2nd masters, but my expectations were much higher. Maybe wishful thinking, but alas no one ever accused me of being a cynic, at least not when it comes to running.
Thing about it is that I ran as hard as I could and that was still disappointing. But in the end I don't think I really cared too much. I was pretty spent and I ran on emotions more so than the average person. I realized after the fact I was running on fumes, but this is the main event put on by my sponsor Mizuno so I figured I should at least give it the ol 'college try'. It's kinda strange as people look at my age and think my time is pretty good, but my expectations haven't really dropped over the last few years.
But I was able to see some people who I haven't seen in a while, so at least there is some positive to come along. Funny thing as I haven't raced on the track much or even XC over the last 2 yrs so all of a sudden there are all these guys who I don't even know kicking my butt.
The good thing to come out of this weekend is that I am aware of how my emotions are impacting me physically. My achilles is 'tweaked' and I cannot go through being out 2+ months again and then coming back. I'd like to have a good fall and enjoy my running this summer, so I am going to x train for the rest of this week, get back to work (I am on a 2 week parental leave) and then re-evaluate where things are before I refocus.
If the achilles responds nicely we roll....if not then I have made the promise to myself that I will get rid of this achilles problem. I was able to see a massage therapist on Friday in Ottawa and he didn't think there was much damage, but I also know how quickly an achilles can do downhill.
On Sunday I was able to work my way down to the finish line and hoped to see Steve O make the Berlin team. I am not sure what happened entirely except that he dropped out around 23-24km. Unfortunately, it happens and I am sure he (and Dick) are crushed. I totally feel for the guy as he has worked so hard and looked so fit, but alas it's why we actually have to go out and run the race. To paraphrase Herb Elliott 'you have to be arrogant enough to think you can do it, but still humble enough to actually go out and do it'.
Some times we we get nothing from the outcomes, but we can sure learn a lot from the process. Yeah I know cheap words, but if there is one thing I've come to realize is that in the long run you learn far more from the process as a person than you would ever learn from some brilliant outcome....but that great outcome sure makes things feel a helluva lot better.....
Well my Ottawa trip just got worse and worse. 5-6 weeks ago I was thinking things were coming around for the marathon, then 3 weeks ago I was thinking that with everything going on the 10km was a much better option. By Saturday night at around 6:35 (the race started at 6:30) I was thinking this is going to hurt. I ended up at 31:48 and 2nd masters, but my expectations were much higher. Maybe wishful thinking, but alas no one ever accused me of being a cynic, at least not when it comes to running.
Thing about it is that I ran as hard as I could and that was still disappointing. But in the end I don't think I really cared too much. I was pretty spent and I ran on emotions more so than the average person. I realized after the fact I was running on fumes, but this is the main event put on by my sponsor Mizuno so I figured I should at least give it the ol 'college try'. It's kinda strange as people look at my age and think my time is pretty good, but my expectations haven't really dropped over the last few years.
But I was able to see some people who I haven't seen in a while, so at least there is some positive to come along. Funny thing as I haven't raced on the track much or even XC over the last 2 yrs so all of a sudden there are all these guys who I don't even know kicking my butt.
The good thing to come out of this weekend is that I am aware of how my emotions are impacting me physically. My achilles is 'tweaked' and I cannot go through being out 2+ months again and then coming back. I'd like to have a good fall and enjoy my running this summer, so I am going to x train for the rest of this week, get back to work (I am on a 2 week parental leave) and then re-evaluate where things are before I refocus.
If the achilles responds nicely we roll....if not then I have made the promise to myself that I will get rid of this achilles problem. I was able to see a massage therapist on Friday in Ottawa and he didn't think there was much damage, but I also know how quickly an achilles can do downhill.
On Sunday I was able to work my way down to the finish line and hoped to see Steve O make the Berlin team. I am not sure what happened entirely except that he dropped out around 23-24km. Unfortunately, it happens and I am sure he (and Dick) are crushed. I totally feel for the guy as he has worked so hard and looked so fit, but alas it's why we actually have to go out and run the race. To paraphrase Herb Elliott 'you have to be arrogant enough to think you can do it, but still humble enough to actually go out and do it'.
Some times we we get nothing from the outcomes, but we can sure learn a lot from the process. Yeah I know cheap words, but if there is one thing I've come to realize is that in the long run you learn far more from the process as a person than you would ever learn from some brilliant outcome....but that great outcome sure makes things feel a helluva lot better.....
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