This guy trained in the states under his Brazilian coach who coached many after.
THerefore,someone must know the training they did!!!
This guy trained in the states under his Brazilian coach who coached many after.
THerefore,someone must know the training they did!!!
hard 11 mile runs at 5:20 pace in the base phase (singles, every day)
progressing to doing every other mile in 4:40
progressing to doing 100m repeats while holding breath.
others tuff too but I don't remember (check the sub 1:50 800m training thread or, i don't know, google it?
Topped out at about 70 miles a week, most of it pretty quick, around 5:20 pace. He obviously ran very well and got the gold in LA and that's the most important part, but he wasn't quicker than Coe over 400m, so he should have been able to achieve much better times over 1500m.
I've got a copy of every track work out he did in his 1988 season at home. I'm not back for a few days and will post it up then. I've also got Barbosa's from 1991 when he ran his 1:43.08 PR.
Note that Cruz's list 400m PR is from when he was 17 years old, so I wouldn't really say that he had less speed than Coe. I think he would have run high 45 to low 46 at his peak.
Too much obsessive mileage talk in this thread (JRinaldi excepted). Cruz probably never approached a single 70 mile week in his life, but the pace of those miles in base phase (~5:20) is important and about what the Africans are doing now (see the Canova thread).This is from Track Technique (pp.3319-3333) for the 1990 season:
Coach D wrote:
Too much obsessive mileage talk in this thread (JRinaldi excepted). Cruz probably never approached a single 70 mile week in his life, but the pace of those miles in base phase (~5:20) is important and about what the Africans are doing now (see the Canova thread).
This is from Track Technique (pp.3319-3333) for the 1990 season:
11X7=77...,and he probably did 3-5 mile recovery jogs like coe did, and didn't count that.
Even so, 63-which YOU quoted-is certainly approaching 70, and I am SURE he was over 70mpw at least ONCE in his career.
this is great stuff because he is the number 1 800m runner in my mind.
good information and it has the correct spelling of Joaquim's name. What the heck is Joachim anyway? It's the same as calling Ryan Hall, Rian Hall
Watch it, buddy.
Joaquim Fan wrote:
good information and it has the correct spelling of Joaquim's name. What the heck is Joachim anyway? It's the same as calling Ryan Hall, Rian Hall
his name is Joachim Cruz. look it up
jcruzing wrote:
this is great stuff because he is the number 1 800m runner in my mind.
this is great stuff because he is the number 1 800m runner in my mind for saying on TV FloJo looked like a man and Jackie Joyner-Kersee looked like a gorilla.
(in a related note RW magazine quoted FloJo after the Rome WC that she was using Ben Johnson's weight training program)
You look it up Turd! I'll make it easy for you...
http://en.wikipedia.org/wiki/Joaquim_Cruz
sure, i'm the slow...you are a turd. I'm from Brazil and from Brasilia, the same city he's from. Apart from being a national hero that every kid from my generation adored he is a runner which is the sport i love and follow and i would know better to write something in this board without being absolutely sure. Pronto!!
Coach D wrote:
Too much obsessive mileage talk in this thread (JRinaldi excepted). Cruz probably never approached a single 70 mile week in his life, but the pace of those miles in base phase (~5:20) is important and about what the Africans are doing now (see the Canova thread).
Not sure if you mean all African runners or just the 800-meter specialists, but either way that is a huge generalization.
If the majority of the African distance runners DID run 5:20 (even as an easy pace) it would not surprise me as the top-50 or so run the 5k at 4:10 per mile and have been for nearly 20 years. 5:20 pace is not hard for that level of runner. Not even for 10 miles.
I never said that he had less speed than Coe, just that he wasn't any faster. I thought his official best was in the mid 46s, but I've seen it cited as 46.00 in some places.As far as mileage, you need pipes and a shitload of mitochondria to produce all that energy in those last 200m, and most of that is not going to come from anaerobic respiration. You can plow through guys with great speed, looking for those few that have naturally high numbers, or you can lay down sufficient aerobic foundations and get them better across all distances.
JRinaldi wrote:
I've got a copy of every track work out he did in his 1988 season at home. I'm not back for a few days and will post it up then. I've also got Barbosa's from 1991 when he ran his 1:43.08 PR.
Note that Cruz's list 400m PR is from when he was 17 years old, so I wouldn't really say that he had less speed than Coe. I think he would have run high 45 to low 46 at his peak.
JRinaldi
Where is the info??
Can't wait
Just flew fron LA back to Australia today...will have a rest and post some stuff up soon.
I meant All Africa Runners. This is what I'm getting at. From the most recent Renato Canova thread:
If you do the math, he would have, say, Rupp running AEROBIC ENDURANCE at roughly 5:15 speed to train for 10000. No, that's not a misprint. And 800/1500 would be going faster, as El Guerrouj did (~5:00 pace for 10 miles).
Coach D wrote:
And 800/1500 would be going faster, as El Guerrouj did (~5:00 pace for 10 miles).
at altitude, 5 days in a row. In fact, google "el guerrouj training" and the main article that comes up has aerobic endurance as...
Aerobic endurance is of four types:
1) 30-45 min of continuous running
2) 50-60 min of continuous running
For this workout there are no pre-set conditions, he is not asked any specific pace. However, he is demanded that he runs at his maximum at that moment, this varies from day to day and has nothing to do with the season. So, this means that El Guerrouj can run one day between 3:00-3:10/km pace and sometimes at 2:50/km.
3) 4 x 2000 m in 5:10 with 2 min recovery
4) 6 x 1000 m in 2:30 with 2 min recovery
and he does this at least 5-6 times a week in the morning, often with a strength/power/speed workout in the afternoon or simply more endurance...incredible!
Top middle distance runners have very little recovery jogging above 6 minutes/mile...but a lot between 4:40-5:20 (7-12 miles)-that is the sweet spot for endurance.
Canova's guys here are running 9 minutes a mile.
from what i have experienced a lot of these boys do a lot of their easy runs redicously easy. The kenyans crawl, ive heard so do the ethiopians and read moo9ttram does the same. Mo farah does also. easy days are meant to be and hard days are meant to be hard!!