DEDICATE TO Tinman
All my posts that I intend to do in this new thread that I start now are dedicate to Tinman, that I consider a great american coach in the heritage of the legendary Bill Bowerman.
In my opinion, Tinman running analysis and comments, are very interesting contributes to the modern american distance training.
I hope that my comments it motivates Tinman to keep on posting and discussing training ideas in this site. I miss him a lot ! All their posts are welcome.
Tinman is such a coach in the training path of Renato Canova, a Joe Rubio or Malmo (*), and all that posts here with training stuff and training schedules for free, with no secret intends and mainly what motivates them are the generosity thats to help the other to improve their own performances and training discussion.
(*) - Excuse me not to mention all of you, but you are much more that did contribute from the anonymous average runner to top class coaches.
Ernst van Aaken
I start this Ernest van Aaken thread with a little insight in his site.
Later on I will post some Harald Norporth insights also and training comments.
First take a look in his official site.
For those who arent able to do the translation here you are a poor english translation
Dr. Ernst van Aaken dedicated his life to the sport medicine and in particular the running sport.
He was a decided promoter of the woman long run. Thus it organized the first marathon race for women in Waldniel. Further long run meetings like the 2. International Avon woman marathon race 1979 and 1982 the 100-Meilen-Lauf for women followed.
Dr. van Aaken publicised a method of the perseverance/endurance, after which since the end of the 50's a large part of the runners they start using.
Dr. Ernst van Aaken
16.5.1910 - born in Emmerich/Niederrhein
1934 - West German university master in the stabhochsprung and Olympianomination for gewichtheben
1931-38 - Study first the philology, Pedagogy and astronomy later the medicine in Bonn
1939 Marriage with Adelgundis Koenen in Emmerich, with which it has 7 children
Medical officer on the Krim and in the Elsass
1946-47 Assistant in Balve/Sauerland
1947-84 Practice in Waldniel/Niederrhein with specialization on sport medicine
1953 Founder and coach of the OSC Waldniel with 16 German masters primarily in the langlauf 1953 by its employment with German leichtathletik the federation becomes the 800-m-run for women possible
1947 Development of the perseverance method "(long slow distance)
1961 Establishment of the " interest community of older long-distance runners " for the prophylaxis and recovery
1968 Joint founder of the long run time writings " Spiridon " and "condition", regular articles 1972 with run training it is started by a car and loses both legs
1972-84 Lecture journeys to Japan, the USA, Canada as well as about 300 lectures in Germany 1973 first unofficial world championships in the marathon race for women in Waldniel
1976 Order of Merit
1979 Governing bodies of the Nuerburgring run
1983 100 miles run only for women with 21 participant inside in Waldniel
1984 by its employment the Marathon for women becomes olympic discipline
2.4.1984 died at the late sequences of its accident of 1972
The pure perseverance (endurance) method after Dr. Ernst van Aaken
Assumes optimal achievement is possible with a maximum oxygen admission only. From this a training follows with slow speed in so-called "steady state" . Most important characteristics of the method are:
2/much running (10-80 km)
3/careful speed (pulse 130/min)
4/frequent tracing (intervals) up to the complete recovery
5/or two speed runs per training (relationship 20:1 to 40:1) . This means that by which 20 kilos you may do 1 kilo workout.
Historical development of the method
Before Dr. Ernst van Aaken developed his method, was already trained for some years in intervals.
In the year 1948 Emil Zatopek had introduced slow running and the recovery break in the as intervals and had justified thus "classical interval training".
After that training the load intensity was increased and it developed the "improved interval method" in Freiburg school. High loads by very fast sprints alternated with recovery tracing, but the efficiency did not prove as identically.
Dr. van Aaken reacted in 1947 to this mandatory introduced training method with his "pure perseverance (endurance) method". Its most well-known pupisl among others were. Harald Norpoth, Manfred Steffny and Segal. 10 years later its method in New Zealand was taken up by A. Lydiard. The general acknowledgment of the "pure perseverance method" took place only 1964 after the olympic plays in Tokyo.
The perseverance method of Dr. Ernst van Aaken aims at a maximum oxygen admission without increasing initials an oxygen debt. The formation of lactic acid is avoided. The cells deliver sodium and water and take up for it potassium. Their energy potential increases. The increase in output takes place via increased enzyme activity of the musculature and not via force training. Anaerobic loads are avoided. Becomes more economic and the respiration is the persistent trained, i.e. the ventilated amount of air for the same oxygen admission is the smaller (running economy). Thus the personal perseverance power limit increases during itself at the same time the body weight reduced.
The method of Dr became scientific. Ernst van Aaken of numerous investigations among other things by Prof. W. Hollmann in "Continuous duty and ability in most of the sports" (1963) supports.
Training examples according Dr. Ernst van Aaken
1/2000m 2 min. more slowly than the individual PB and int. 3-5 min or 3000m 3-4 min. more slowly than the personal PB and with complete recover
2/1 or 2 speed runs (sets) over 400 or 600m walking or jogging between them or
10 x 350 m with 50 m intrerval jog
3/5 x 350 m max pace.
PS - Next, I will tell you what are the reasons that I consider Van Aaken training method a modern training method.