I think we can conclude that it is bob lesko. DURRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR
Now Mr. Lesko (as opposed to Mr. Canova), are there any new revolutionary training insights that you have developed since the epic sub150 thread?
Alright Im coming out, mostly because I want my handle back from the jacker. Im Bob Lesko,Yale '91 Enclave 91-94.....a marginally national class athlete in my day who probably got the most of of my body....and analytical enough to try to understand why. Also wanting to open up the information so coaches and athletes dont bang their heads against the wall training incorrectly. College level coaches seem to have nearly all adopted the Oregon-Gagliano synthesis in training 800m-1500m....and in HS even we are seeing much better times and deeper fields as Coaches understand that the AT and LT thresholds are the key drivers of performance once you lob a short sharpening phase at the end (or better yet just race yourself into a peak.)
Getting the technical aspects of writing a proper schedule is still just a ticket to the party....Gags and other "great" coaches are special because they keep mercurial runners in balance, know when to push them, motivate them, and when to back off and avoid that injury. They know when to deviate from "the plan" and get a little creative with a runner who might have an eccentricity. But the basics of the operation is common to generate performance from 800-10000m.
Now, that said, can the jacker please unjack the OldSub4 handle? I never realized I needed to register it.
Good to have you back on here Bob. I still read thru your old emails every now and then to keep the info you shared fresh in my mind. Love the cut down 800's, but closing in 2min is a little harder these days :o)
Brojo's should be able to give the name back to the rightful owner. Make sure you register it this time :o)
You should post a typical week of training under Gags in this thread again. Maybe a week from winter, a week from pre comp and then a week during comp.
|wood chip trails|
Thanks for your contributions.
My feelings are that this forum should be to SHARE information, not trolling, negativity or politics. Oh the naive idealist in me!
a former coach
Bob, whether or not you do get your handle back or not, I just want to thank you for everything you have posted. I benefited greatly from everything you have written and I'm sure many people can say the same. First race this spring following a two year layoff and then starting up again with your plan was a huge 11 sec 1500m PR. 3:48. The tempos and cutdown 800's/1000's really do make holding pace feel so much easier even if the speed isn't there yet.
good to hear from you as well. still wish that guys hadnt dived in front of you a few years back...you had some run in your legs that year.
Dusting off the old training logs
October 24-31, 1993
Sunday - easy 15 miles
Monday - am 4, pm 8 and drills
Tuesday - 2m in 9:38, 3x mile 444,442,432
Wed - am 4 pm 8
Thur - am continuous 3miles in 18:00, then 2 mile surge in 9:58, then 3 miles in 17:00. 8 miles in 44:58
thur pm 9x100m hill easy, medium, hard and then lifting
Friday AM 7 pm 4
Saturday 2x1000m 2:31, 2:29 800 jog in between. then 2x3x300m 46-44-40
84 miles total in the week
sunday - 14 6:40 pace
monday 4am, 8 pm
tuesday 5x800m 2:23, 220, 18, 14, 211, 205
wednesday 4am 8pm
thursday 6 miles in 540 pace, 8x200m in 28-29
saturday 3x 600 on, 100 jog, 300 on
1:30 - 43
76 miles total in week
May 2-9, 1993
Tuesday 4x600m 131,131,129,126 400 jog in between
thur 2x 400-600-400-200
62-130-62-27 i think 400jog in between until last 200 just 200 jog
I ran 3:58.23 mile exactly 28 days after this workout
Yes definately spikes at the end of a season -- anything where you are going 400m at pace
XC training -- for the summer, it starts and ends with mileage. Build your base ...college runners running a 10k....get to 80mpw....run a hilly route to get some work in after you have your mileage up there ...Dont really worry about much else....lots of 5x1mile, or 3x2mile....8 mile tempo runs....
Nothing really departing from the general theme....
|Love skinny legs|
Bob, I have a plethora of questions for you, both training and interview type questions.
If you have time, would you care to answer them? Answer as many or as few as you want. Would you prefer to do them here on the LR forums, or over email?
PS, huge track geek fan. Won't lie
What do you think of longer hill reps with a large amount of lactic acid buildup in the sharpening phase? Is it a good time to use this type of training for 800/1500 guys if they can handle it along with the more specific track sessions? I think I recall you saying in the old thread that this type of work can make you peak too early if done at the wrong time.
|post collegiate guy|
I'm a post collegiate runner who after taking some time off after graduation (a few years ago) I'm now getting a lot more serious and I'm gaining fitness quickly. The question I have is what do I need to do to get my speed back? I was a 50.x/1:52/3:50/8:35/14:55 guy in college. Since college I've run 15:10 and a 68:45 half marathon off of 3 months of solid training last year. I've just been doing base mileage the past few months and I've ran 31:45 for 10k so far this spring.
I want to get back on the track next spring with the hope of running sub 3:45. What do I need to do between now and the end of the year to put myself in a good spot to chase this goal next year? I feel like I'm lacking power that I used to have. I'm still young so I don't think I've lost all my speed just yet (25 years old). I was capable of running 3:44 in college but had some bad luck. Thank you very much in advance, I appreciate the help.
Post collegiate guy
I think that longer hill reps (not done necessarily that fast, but just with holding your form) are great for the base and build phases, but for sharpening you need specific -- running fast on a flat surface. I would cut out the hills once you are in the final 10-12 weeks of the season...others might disagree.