ATLANTA olympics 800 final

isnt that when like 3-4 guys ran 1:42?

1 Vebjørn Rodal NOR 1:42.58

2 Hezekiél Sepeng RSA 1:42.74

3 Fred Onyancha KEN 1:42.79

1 Vebjörn Rodal NOR 1.42.58

2 Hezekiel Sepeng RSA 1.42.74

3 Fred Onyancha KEN 1.42.79

4 Norberto Tellez CUB 1.42.85

5 Nico Motchebon GER 1.43.91

6 David Kiptoo-Singoei KEN 1.44.19

7 Johnny Gray USA 1.44.21

8 Benyounès Lahlou MAR 1.45.52

johnny gray was already drawing social security there.

Run 1:42.85 and not even medal...crazy...

I have posted some of Rodal training before, but I have added some more info on aeorbic part. This is much second hand info but some is also more original. I have learned this is much like the Spanish system.

Yes I am from Norway. Land of Wigene, Waitz, Kristiansen, Kvalheim brothers, Boysen, Stokken, Helland and Bakken.

Training of Olympic 800m champion Vebjørn Rodal

Born 16.09.72 in Berkåk (Middel/North part of Norway)

Personal bests:

200 meters 21.9 (????)

400 metres: 46.56 (1994)

600 metres: 1.15.29 (1995)

600 metres: 1.15.86i (1998)

800 metres: 1.42.58 (1996)

800 metres: 1.46.28i (1997)

1000 metres: 2.16.78 (1996)

Participation in international championships:

Olympic Games:

2000 semifinal 800 meters

1996 winner 800 metres

1992 semiffinal 800 metres

World Championships:

1993 semifinal 800m

1995 number 3 800meters

1997 number 5 800meters

1999 1st round

European Championships:

1994 number 2 800 metres

1998 injured

World junior CH: semifinal 800 metres 1990

European junior CH: no 7 800 metres 1991

Progression year by year at 400 metres, 800 metres, 1000 metres and 1500 metres:

2003 1.55.42

2002 1.53.09

2000: 48.22/ 1.44.84

1999 1.45.95

1998 1.44.17

1997: 47.54 /1.44.24 3.37.57

1996: 46.78 /1.42.58 2.16.78

1995: 47.06 /1.44.05 2.17.44 3.47.16

1994: 46.56 /1.43.50

1993: 47.74 /1.45.83

1992: 48.11 /1.45.33 2.18.90

1991: 49.2 /1.47.08

1990: 49.04 /1.49.15

1989: 49.70 /1.52.34

1988: 50.13 /1.55.05

1987: 52.8 /2.06.5

1986: 2.05.6

1985: 2.11.0 (13 year)

Vebjørns 10 fastest races

1:42,58

1:42,95

1:43,25

1.43,50

1:43,56

1:43,67

1:43,96

1:43,98

1:44,05

1:44;17

Height: 1.88 m Weight: 68 kg

Training

The man who coached Vebjorn from he was nothing (just a talent) into 800m Olympic gold is Kjell Arve Husby He is a fat man who used to be sprinter on local level. He is probably the most important reason why Vebjorn succeeded togheter with Frank Brissach (also secondary coach Marius Bakken 13.06 5000m). They built a team called team Rodal they did almost all on their own with no help from Norwegian federation. Team Rodal said local store was more important for them then the Norwegian federation. Thru all Norway (and World) team Rodal was known as some funny, happy and orginal people. Almost evry time Vebjørn was on television he had to tell a joke or funny story. This is the botom line in their work: have fun and have a lot of energy. Vebjørn says he always train with high levels of energy. Offcorse he works very hard, but he maintained energy. To have variation and fun in training Rodal could do things like running up a step hill in the winter and glide down on a saucer as the break and then repeat it many times, he said 95% hard work and 5% fun. About doing training in winter is also another important point because Rodal do almost all his training at home in Norway even when it is snow and ice. Some times he goes to warmer places in winter but not for altitude. He run indoor inside a mountain (350m long) or a cinema and he also have a very fast tread mile at home in basement.

I said he have a lot of fun but he also say that he like others have to do the same though workouts. Vebjørn also talk a lot about motivation and being though and tolerate pain. He is also very much in love with nature and go hunting a lot and do not like people manipulating with nature like when he and ski star Dælie had a fight over using altitude tent something he consierd unethical. Big fight and Dælie crying,

About the though work . (All goes in systems and sycles I am not sure 100% how it goes but an overwiew with some details I can give)

Rodal`s training is very alround it is meant to train all the different aspects which can make you a sub 1.40/800m runner. That was Rodals ultimate goal: be the first to run 800m under 100 sec (1.40)

This is how the main structure look like in ex 1994 with not so much seasonal variation, but focus on all abilities all year to have continuity from year to year

Monday

1)30 min jog and flexibility

2)Aerobic intervals distances from 200 to 2000 meters

Thursday

1)Easy long run

2)Springy (see below)

Wednesday

1)Jog drills and stretch

2)Intervals distances from 100 to 1000 metres

Thirsday

1)Easy long run

2)Weights (see below)

Friday

1)Top speed (sprints 60-150m)

Saturday

1)1h 30 min Aerobic longrun (after 1 january it become fast logrun or interval)

Sunday

1)Endurance Strength stomach, back, hip, back side (after 1 jan it becomes reoccupation and flexibility)

Strength training

From 1st October to 1st January

2 days of weight training a week (one circle and one weights)

Weights:

Knee bend 12-18 x 50k (max)

Lunge 15-20 x 30k (max)

Rising 8-12 x 30k (max)

Hamstring 20-40 x Easy load apparatuses

Hips 20-25 x Easy load apparatuses

Buttocks hip backside (Hip get most load) 20-25 x 20-25k

Circle training: Hard traditional

1st January to 15th Mai

Weights once a week

More specific exercises,

More fast, longer break

Max effort every 3rd week. Half knee bends down to 90• and max up (Growing stronger in time 4-5 (series) x3-5 (reps) 120-160kg ) This is so though that next days sprint work be some easier every 3rd week

15th Mai to 15th September

Once every 9th day

Specific exercises

Maintenance

Lighter weights

Important notes

See that strength is day before sprint this to get right tension in muscles so sprint training can be max fast. But he never do the type max strength before sprint because that increases strain danger.

Springy training

From 1st October to 1st January

30 min basketball warm up

Endurance running drills/ tecninques 6-8x80m

Sprint, steps, limp, 2 legged jumps in stairs 6 floors

Step series 3-5 80m

Some workouts much drill some much stairs variation evry second weekend

Every second workouts sit up and back

1st January to 15th Mai

4-6 x 100m drill drills

5-6 x 100m Spprunglauf

2-3 x 60-80m hink

2 x 100m Indian jumps (chages of foot)

1-2 x 60m sprint sprunglauf

15th Mai to 15th September

Jog drill and sprint with gradual speed increase

3-4 x 60m sprunglauf

2-3 x 40 m Easy limp on toes

2 x 60 m long indian jumps

2 x 60m sprintsprunglauf fast

Notes

Vebjørn do 280 jumps in an easy week upto 550 in a hard week

Rodal can jump 15.30 in still standing 5 step jump

Because he always do strength and springy training all year round he do not have do start on zero again but can develop into new levels every year He do not loose his capacity it always grow a bit stronger. (Atleast that was the theory)

The reason Why team Rodal put so much focus on strength and springy is following:

Make better tecnique through better balance, avoid rotasions and make better joint sense

Strength because you need more power to drive step forward

Better ankle strength to give som exstra “snert” (more explosive ankles)

Rodal is the type of runner that is truly a specialist, being world class in only one event international class, 400 and 800 just national. This is I personally mean is because his tremendous specific speed and strength endurance from a session like 3x600m. Rodal himself tell that speed is the secret for his success, he was a modest 100m runner but compted the distance ofen because he belived to train also your weakness. The Rodal model is inspired from Britain training in the 80s. So Vebjorn tells us that whithout a strong 200m speed you can not become an international runner. At youn age he trained 18-19 year much of the focus was strength and springy not endurance from young age witch is popular today.

You see he trains like a 400m runner with much jumping, drill exercises, sprint and weigths. Then he do a moderate aerobe volume using 1500m sessions and segments of fast aerob run like 10 minutes to build aerob capacity. But belive me it was not a massive aerob capacity that made him fast, never in his life can he do under 8min in 3000m or better than 3.37 in 1500m. His massive strength is the phenomenal speed endurance which binds this together with very hard sessions, throwing up. Before Atalanta OG 96 he ran speed endurance sessions of 400s in 48 seconds.

Example week from basic training from November-March

Monday

1) 30min aerobe run

2) long intervals aerob ex 10x400+2x200

Thursday

1)30min aerobe run

2)Springy (like described earlier)

Wednesday

1) 30min aerobe run

2) Anarobic quality ex 3x600m, rest 10-12min

Thirsday

1) Cirkel strength (traditional exercices)

2) Long intervals aerob like Monday

Friday

1) Rest

2) Anaaerob sprint 3x150m + 3x120m + 3x100m, rest 3-5min

Saturday

1) Strength work (like described earlier)

2) Rest

Sunday

1) Long run 45-60min in spring an 2houres in autumn.

2) Rest

Notes

The morning run of 30min is done like this 10 fast 10 slow 10 fast.

You see it is very much quality year round evry element is always present

After 1996 Rodal never ran near his 1.42,58 again he tried a more aerobe model to come closer to his target of sub 1.40 this was not a success and he never ran under 1.44 again. He and coach Huseby admitted the mistake, but now serious injury happens and Rodal is never the same again. Rodal and Huseby started a big public fight were Vebjorn accuses Huseby for do sexual behaviour against women he coach they become enemies all the fun and jokes is gone. A trial happen and coach Huseby is not proven guilty.

The 800m gold I Atlanta is considerd the gratest sport achivment through Norwegian sport history by a lot of people in Norway including me.

Please write comments, or maybe Marius can comment with infotmation.

Who is the russian guy that has been recently getting better at the 800?

Who cares. Kipketer would of wiped the floor with him had he been eligible.

Outstanding post. Thank you.

1.42.85 and not even a medal, that time wins 99% of races now. Unlucky Tellez. Also wasn't he the guy who used to go off hard in every race and die in the last 200. Obviously a class runner but tactically a little naive.

Can't remember the kenyan in third, what happened to him.

Fastest 800 ever (by aggregate time). Gray took the field out WAY fast: 51 flat or so.

A good post, but I have to disagre on your description of his training when he was younger. Oddvar Brå (world champion in cross-country skiing) said Rodal did a lot of cross-country skiing before he became a top runner. Add the hunting and countless hours in the woods and you got his background. He had the endurance BEFORE everyone describes his training. If he didn`t have that in the bottom, the results would be much different (I think).

About his best 1500- time: He did 3.37 in 1997 (his only serious attempt). The same year he ran 1.44 and came 5th in the world champs. My point is, he would have run 3.33-34 in top shape.

MarathonMind wrote:

Fastest 800 ever (by aggregate time). Gray took the field out WAY fast: 51 flat or so.

Actually, 51 flat would be relatively slow for an 800m...Johnny Gray took them out in 49.55 at the bell. As Steve Ovett said during CBC's commentary of the race

"this is the only way ol' Johnny runs well. Get out front and stretch thos long legs!"

Don Wittman: here they come to the bell, what about the split?

Steve: FAST! 49.55 and the crowd are bringing him 'round and he's stretching it out.

1:42.85 probably would have been 5th if Kipketer were allowed to compete.

51 is slow, really? Do you happen to know the splits for Dave Wottle's '72 gold? According to him, he won because everyone went out too fast, and he simply maintained an even pace, coming from way back (dead last I believe), and he contends it was because he was able 'maintain' while everyone else faded.

And thanks for that info, I hadn't heard it before (I just remember Gray was in way over), and I am also curious what Kipketer's splits usually were. You seem to be implying that positively splitting the 800 is standard procedure.

translation please.

1st January to 15th Mai

4-6 x 100m drill drills

5-6 x 100m Spprunglauf

2-3 x 60-80m hink

2 x 100m Indian jumps (chages of foot)

1-2 x 60m sprint sprunglauf

15th Mai to 15th September

Jog drill and sprint with gradual speed increase

3-4 x 60m sprunglauf

2-3 x 40 m Easy limp on toes

2 x 60 m long indian jumps

2 x 60m sprintsprunglauf fast

if you think about it the time Gray ran wouldve won him a medal if not the race in the '04 olympics...crazy shiza meng.

Did you not know Kipketer was not even qualified for the Games? how can he beat Vebjørn

I have seen Kipketer not preforming well i championships before, it is no way sure he would win.

Even Wilsom himself have said 3-4 races in short time was hard for him.

Offcouse I agree Wilson was a much better 800m runner than Vebjorn.

But Wilson was never a great championship runner tjust a good championship runner. Yes I know he won 97 and 99.

I belive this is so becuase his traing does not innvolve a massive peak. Others runners tend to peak evry season a specific moment like Olympic games. But Wilson likes to train wery hard between races and therfore it is not so easy to be at the max when you want. Vebjørn was a peaker but not a Lydiard type all elmets was included thru the year.

So I agree that Wilson is much better than Vebjørn, but you never know if Kipketer was at the max in Atlanta OG final. Remember there was very fast semifinals and very hard track and humid and hot wheather. And 1.42,5 is wery fast not even wilson can do that easy. Vebjørn was a peaker but a Lydiard type all elmets was included thru the year.

About Vebjørn and endurance background. Yes offcourse active on ski and mountain tracking. But this does not help you much to become and fast runner. Just some easy fondation somthing that helps. He was never endurance orietated. Himself say that one should start from spee and then build endurance from that. Remember he had 21.9 in 200m.

There are to schools of middledistance running. Strength/speed basis and Endurance bases + speed. Rodal was a strength/speed runner who subblemented with aerobic work not the opposite.

Max speed was the foundtation than build "stayer" (speed endurance) and Aerobic edurance.

I bet his 5k time was maybe no no faster than + - 15 min. (Just a personal gues.

Kipketer was bullet proof from '96-'97. He didn't lose a single race at 800m either year, and was consistantly running 1:42s. He must have broken 1:42 at least a half dozen times each of those years, probably more. And he was racing rather frequently (at least a dozen times each season). In '96, he convincingly beat Rodal in Oslo less than a month before the games running sub 1:43, and he beat him convincingly in Zurich a week after the games, again running sub 1:43. And he ran 1:41.83 late in the '96 season in Rieti. Assuming that Kipketer didn't royal blow his wad in Atlanta, he probably would have been as dominant as Michael Johnson was in the long sprints. Rodal would not have stood a chance.