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Really hard day that: LT in the morning and 300s in the evening.
He’s a rich man
He don’t try to hide it
Diamonds from the sale of his shoes
He’s a good coach
Empty as a pocket
Empty as a pocket with nothing to lose
Sing Lanana
Lanana-na
He got diamonds on the soles of his shoes
He got diamonds on the soles of his shoes
Diamonds on the soles of his shoes
Diamonds on the soles of his shoes
People say he’s crazy
He got diamonds on the soles of his shoes
Well that’s one way to lose these
Nomadic blues
Diamonds on the soles of his shoes
He was nationally forgotten
Then he slipped into their pocket
With his coaching cues
He said you’ve taken me for granted
Because I please you
Wearing these diamonds
And I could say oo oo oo
As if everybody knows
What I’m talking about
As if everybody would know
Exactly what I was talking about
Talking about diamonds on the soles of his shoes
that's gag's workout.
sdf wrote:
Really hard day that: LT in the morning and 300s in the evening.
Regarding those double quality session days, I watched my HS grad, Gifford, run those when he was home for xmas, even though he was just coming back from injury. I have personally tried some of Tulloh's Brit double sessions and it can work fairly well. Harry Wilson also used them with Oxford's Muggelstone before he broke the Iffley road University mile record and, subsequently, his achilles. Not for the faint-hearted but remember that Daniels talks about blood volume being high enough to do double sessions on back-to-back days.
BUMP! This is one of the best pieces of information put up on the LetsRun boards in a while.
Bump to the top...
While we're at it, I found a Mark Wetmore interview on his training philosophy. Not NEARLY what the original poster gave us with Lananna. But not bad.
http://www.trailrunnermag.com/making%20tracks/making%20tracks%2026.html
MARK WETMORE
ÜBER CROSS-COUNTRY COACH, UNIVERSITY OF COLORADO
"CROSS-COUNTRY RUNNING isn't done on a prepared surface," says Mark Wetmore, head coach of the men and women's University of Colorado Buffaloes cross-country teams, two of the top programs in the country. "In Boulder, Colorado, we have the opportunity to train on an extensive network of trails." Then, with a contemptuous smirk, Wetmore adds, "Sure, it would be easier for me to stand in the middle of a track and take splits, but trail running is more valuable to what my runners are trying to accomplish."
In his 11 years of coaching the "Buffs," Wetmore has accomplished tons. He is the only NCAA (National Collegiate Athletic Association) Division I coach who has captured men's and women's individual and men's and women's team championships at the same school. His athletes have enjoyed podium finishes at the World Cross-Country Championships, and have competed in the Olympic Games. Wetmore's training philosophy is a mix of high mileage, track training and trail running. Favorite trail workouts include a brutal 1200-foot climb in the nearby Flatiron mountain range and the rolling trails at a local farm.
Trail Runner chatted with Wetmore in the midst of the 2003 cross-country season. Although he quickly asserts that he's "not an expert" on trail running, Wetmore clearly knows as much about building speed and endurance with off-road training as anyone in the country.
TR: How does running on trails figure into your teams' preparations?
MW: The biggest emphasis on trail running is during June and July, when the runners are building up their miles before racing season. That's a good time for them to find scenic, singletrack trails in the mountains, where they'll get an intense, aerobic workout without having to move incredibly fast. When practices begin in late summer, the risks of trying to run five-minute miles for the guys--sixes for the girls --are too great on rocky trails. But we'll still go to the mountains and train on dirt roads because a beautiful setting distracts from the pain.
TR: What's a typical fast-paced workout on a flat, smooth trail?
MW: Ten to 12 three-minute blocks of hard running, separated by a few minutes of rest, is a challenging workout. Most of the really demanding speed-work is done on a track or a carefully measured course, but there are a number of runs we do on trails that are good for putting in a sustained effort.
TR: Would too much trail work make your runners slow?
MW: Well, you're not going to get the same neuromuscular stimulation that you'd get running on a track. On the other hand, the aerobic load of trail running is huge. The guys that race in the mountains are aerobic monsters. But it doesn't translate to a 20-minute race on rolling hills, where the guys are doing 4:40 miles. You just can't prepare for that at 11,000 feet, on scree.
TR: What about training at altitude?
MW: Despite the fact that we've had good results here at CU, I'm not a huge advocate of altitude. In fact, if I could train our runners at sea level, I'd do it. But for your readers, I'd guess it all depends on what you're training for. If you're going to run and race in the mountains, then you should train on the highest, hardest trails you can find. The training should always be specific to the goal.
TR: Have your runners ever attempted a classic mountain-running record?
MW: Not often. But last summer we did go to Mount Elbert [at 14,433 feet, the highest peak in Colorado] and ran to the summit from the parking lot, which is approximately 4.5 miles with over 4000 feet of climbing. I told one of the rangers it would take my guys about an hour and 10 minutes to reach the top. The ranger said it was impossible--that it would be about half the fastest known time. Jorge Torres [2002 NCAA cross-country champion] and Dathan Ritzenhein [2003 NCAA cross-country champion] did it in, I think, one hour and 12 minutes.
TR: Do you have any advice for parents of young cross-country stars, or high-school runners who aspire to an elite program?
MW: The emphasis should be on having fun with your running. I like to see kids do a season of cross country and a season of track, but also play another sport, or have interests outside of running. I get real nervous about a recruit if the parents have a database on their home computer devoted to the kid's results. The parents should attend like half of the home meets, no more. Keep the emphasis on praise and encouragement; the results will take care of themselves. --MARK ELLER
johnny utah wrote:
that's gag's workout.
sdf wrote:Really hard day that: LT in the morning and 300s in the evening.
That's also similar to stuff Dellinger used to do. An LT in the AM shouldn't take so much out of you that running 1500 pace 300s in the afternoon will be overly difficult.
Here is an article that is along the same vein from American Track & Field I found online years ago. It is no longer online, but I found it using waybackmachine.org :
http://web.archive.org/web/19991022031731/www.american-trackandfield.com/atf/tips/156.html
Cross Country Training Tips: Hills can help
by Larry Eder, American Track & Field
For five years I coached at Foothill College in Los Altos, California and had the privilege to coach with Joe Mangan, the head distance and cross country coach.
Joe was, and is an expert in getting athletes in shape and peaked for cross country championships. He always encouraged his athletes to run over the summer, but also realized that jobs and family responsibilities come first.
Joe had a secret weapon, hills.
Our school was in the foothills of the Santa Cruz Mountains and we had beautiful trails within minutes of the school. The only problem was that all were hilly.
The runners that were in okay shape would normally start running with Joe and the out of shapers had to run Larry pace--that was with me. The first few days were a struggle, but we always showed the athletes how they were improving.
My belief, shared by Joe, was that to get an athlete in shape, give the athlete varied amounts of stress, followed by some easy runs and watch them develop. Hills slow you down-you learn to run efficiently. Running slow cuts down on your chances of injury, and for all you speed freaks out there your body will allow you to run faster as you gain fitness.
A junior college cross country season goes from late September to mid November. That is a total of about 60 day’s tops. Our first race of the season would find a couple of good performances but most of the kids were getting into shape. By the third race (about a month into training), the kids would start having strong races. Our fifth race of the season would be the conference meet. For all five years, nearly every athlete had their best runs at the conference and meets that followed up the conference. The hills played a huge part in our conditioning, and the athletes' mental attitude about racing.
Our training was fairly simple: Hard day, easy day. Twice a week we would run six to eight miles on hilly trail runs that were pretty strenuous-early season, and many would have to take a walking break. Once a week we would do four to five minute hard runs around the soccer fields or two mile and halfs on the home cross country course.
We would have two easy days a week on trails that were rolling, for an easy five miles and on Sundays we would meet for a long run.
Hills are actually good any time of the year--we also used hills in track season as well: Another of my favorite hill sessions, for athletes who have a good base, is to do hill charges, twice a week, on a 200 yard hill, with ten repeats (you build up to them) over six weeks before track season--you will handle speed work better and for athletes who can not handle track work-short hills are a great way to get into track shape.
The most famous distance Olympian, Lasse Viren, could not run speed work on tracks, due to his achilles problems. Before he won the 5k and 10k at the 1972 Olympics, Lasse had three track workouts during the summer before his twin Gold medals. Lasse would do two hill workouts a week, with 12 hill repeats of 800 meters for his speed work. He used a fartlek session, running 5,000 meters around a soccer field, running 50 hard, 50 easy, to tune himself for his final races. And it worked.
Contrary to what many would have you believe, distance training is an art, not a science. Coaches and athletes must note that no program will work perfectly for anyone--but by experimenting and thoughtful training a coach can find the best training program for his athlete. Athletes need to know themselves-what works and what doesn't. Communication between coach and athlete is imperative.
Hills can be a great asset in the coach and athlete's arsenal in developing a personalized training program. Good Luck!
achilles problems ? And Virén ran hills twice a week, hmm doesn't seem right. Much better to run on a flat track with achilles problems...
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