That may be what I remember, but it seemed like in some of his thoughts he expressed concern for an over-reliace on pure programmed interval workouts, which I must have associated with York rather than Indiana.
That may be what I remember, but it seemed like in some of his thoughts he expressed concern for an over-reliace on pure programmed interval workouts, which I must have associated with York rather than Indiana.
www wrote:
I found these comments made by Marius about his HS-training at his website:
"The interview posted will also be published in a book about top US high school runners.
It was done in a written form so what you read there is actually what I wrote myself.
All the times and workouts are 100 % correct. Remember, I came from running VERY low mileage in Norway to the US and in the course of about 8 weeks over there I actually did that 12x800 meter session with the last one 1 sec faster than my PR. I won 24 boxes of Fanta on that one last run from Mr. Newton so I should remember.. I did a time trial that fall also, in 13.54 for the 3 miles. That was an improvement of over 1 minute from 8 weeks before I started with Newton.
As you can see I have tried the traditional "go hard" system. It works to some extent but will not take you all the way to the top. I did it until I reached 20 years of age then changed it all around to a much more aerobic system. To work on speed is fine but it will not help you without the proper endurance.
Marius"
Where on his site did you find this? Please post a link of give me some direction.
here is the info you seek
Bump to knock Galloway off front page
Greenliner wrote:
And hey, it was an LT runner who took Marius in the 800. LT always did have great middle distance guys. Marius put up with more shit than anyone should have to. Lots of people think Newton recruited him. Truth is, a local minister, Jim Gross, helped bring Marius to York (Jim's son was called Tree by Newton since he was so tall), and that was because he had heard that this foreign exchange student wanted to run while in the US. He suggested York as a result and the rest was history. We figured him for the Oly 5k even though he initially wanted to run the 800 because he felt he could never compete with the Kenyans.
Greenliner, I'm not a York hater. Thanks for sharing the story of how Marius came to York.
I'm not sure what LT is, but Kyle Leonard from Lincoln-Way won the 800 that year.
jghshortman wrote:
His workouts are all legitament
Wow.
Is it true that they did 4 x mile with only 30 seconds of rest, running miles in ~ 4:45? That's pretty intense. Also, he says that he ran this workout with each mile being 4:45, 4:43, 4:45, and then the last one in 4:18?? But then the best he could manage in the winter was a mile in 4:16 after running a 1:53 800m. It seems like 3 miles at an average of 4:44 per mile with only 30 seconds of rest between each one would take more out of a person.Also, it's probably a good thing Bakken got his sunday rest, while everyone else was out running for 2 hours. Where are those other guys now?
T.Loh wrote:
From JoffroiRunning.com
Annual HS progression in each event: ?I came to York my senior year with personal bests from my junior year in Norway of 1.56.4 (800 meter) and 4.15.3 (1500 meter)?
What did you do in HS for a workout warm-up?: ?In cross country we started a new routine as the season went by. After an initial 5 minute easy work we gradually got into running threshold pace (around 5.20 minute miles) for the remaining part. Total warm up about 30 minutes. That kind of warm up gave the whole team a general lift of fitness. Plus we did 10x100 strides right before the workouts.?
What did you do in HS for a meet warm-up?: ?Easy 20 minutes of running, stretching and 10x100 meter strides?
Any mental preparation in HS: ?Mr. Newton gave great motivational talks before meets. It started about a week before and he gradually made us ready for it. The day of the race we all felt very secure and that he had prepared us with the right kind of work.?
Cross training in HS(lifting, sit ups, push ups etc...): plyometrics and general fitness after easy workouts
Typical week of HS XC training: (October 01 to October 07 1995)
Sunday: Rest (most of the team went on a 2 hour run)
Monday: 4x1 mile 30 sec. recovery. 4.45/4.43/4.45/4.18. 1x300 m. all out.
Tuesday: 4 sets of 5x200 meters. 60-45-30-15 recovery (decreasing)
29-29-28-28. 1x300 m. all out.
Wednesday: 45 minutes-30 minutes-15 minutes easy run. Drinks in between runs.
Thursday: Race 3 miles cross country
Friday : 12x800 meter.2 min recovery. Average 2.19. Last repeat in 1.55 (?to win a bet with the coach?) 1x300 m. all out
Saturday: Segments 8 min-8-6-6-6-3-3-3-3-2-2-2-2-1. 4.50-5.10 mile pace.
Typical week of HS winter track training: (Leading up to Conference Indoor Meeting)
Sunday: 10x200 m. 2 min 30 recovery-- 27.5 avg.
Monday: 9 miles avg. 5.35/mile
Tuesday: 1x1200,1x800,1x600,1x400 4 min rec. 3.03/2.08/1.40/58
Wednesday: 8x300 4 min rec. 41.5/41.7/41.8/41.6/41.5/41.2/41.1/39.5
Thursday: 10x100,6x200,10x100 32/33 sec
Friday: Conference Meet Indoors 1.53.7 800/4.16.6 mile
Saturday: 45 min fartlek 5.20/5.50/mile
Typical week of HS spring track training:
Sunday: 3 miles in 15.01 (4.59-5.05-4.57 splits)
Monday: 30 min hard fartlek 5.08-17/mile
Tuesday: 1x200,1x300,1x400,1x600,1x200 3 min rec 24.9/40.3/57.4/1.30.5/26.7
Wednesday: 8x ins and out sprints (0-60 m. acc. 60-80 all out 80-100 float)
Thursday: 6x200 27-28 sec
Friday: Sectionals 3200 9.14/800 1.51.9/1600 4.15
Saturday: 7 mile avg. 5.43/mile
Short explination of summer HS training: ?Did mostly base work only.
Favorite HS workout: ?The 12x800 meters. Gradually harder with the last one all out.?
HS Titles/Honors won: ?State Champion 3200 and 1600. Second in the 800 meter.?
HS Pre race rituals: ?Team dinner with pasta and ice cream the day before and easy run the morning of the race.?
How did your training changed once entering college?: ?I have moved much of my training year to Kenya and altitude (2200 meters) to run with the best long distance athletes. When I attended Indiana University for a year I stayed in the US but the University of Oslo allows me to travel and just come back for exams. I run much more mileage now than in high school (130-150 weekly) and as I was more of a middle distance runner in high school training now is more endurance based. In high school we did loads of quality work back to back but the workouts now have more spacing. The motivational work of Mr. Newton madeus work through every day of hard work. Looking back I have no idea how we
managed the short recovery time between workouts ? or how he managed to motivate us for it. Either way, the work done in high school made my body strong enough to hit the work needed for world class running later on (and stay injury free)?
Name of your HS coach and your thoughts on him/her : ?Mr. Joe Newton. A great coach, a great motivator and a great person. I deeply respect him. He made high school running truly memorable. He cared about each single individual, built a strong team and the runners were willing to die out there for him. I will always be thankful to him for the experience of running at York under his guidance and for the hard work he got me through. We still keep in touch 7 years after graduation and many thousands of miles apart.?
Did he do double threshold in HS?
Greenliner wrote:
I was there. My my kids ran with Marius during his year at York, and every word Marius writes is true. He left York having run 4.07 in the 1600, 8.57 in the 3200 (in 45 degree temps with a 25 mph wind) and 1.51 in the 800. He medaled in all 3 events at the state meet, never had been done before in IL history. I will not call him out because he is telling gospel truth. Those are normal York workouts, believe it or not. Those who know will tell you true; those who don't want to believe or cannot believe, ts. And there are not 5 tough days in a row. Joe Newton is not stupid. I saw Marius run the 13.54 on the track.
Marius tells it true.
Years (YEARS) ago I read first Long Green Line book. I remember how fascinating it was even as a 7th/8th grader.
I ran and still live (coached) in NY State.
To this day I like to see York do well.
Your post made me want to read that book again. = )
Greenliner wrote:
Those are my kids on page 65 of Newton's book, and that's Marius on page 64. If you want to hear from former York runners, send me your email address and I'll pass it on to my kids for them to get in touch. I am at
.
Some kind of training, huh? When people see that training program, they simply cannot believe it. And remember, 120+kids per year did all that. We figure my kids did well over 10,000 miles through HS.
One thing I'm curious about, and I could easily look this up, how big is York High School, 9-12?
I coached at a school with about 750 and typically had 5-7 runners who could handle heavy training and high volume. I had teams of 50-70 boys and girls and most of them could barely handle 20 mpw.
We made them all welcome but clearly I couldn't put everyone through the workouts the best runners did.
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