When during the season would Coe do this 30x100m on slight hill session? What do you think of this session compared to more traditional workouts on the track?
When during the season would Coe do this 30x100m on slight hill session? What do you think of this session compared to more traditional workouts on the track?
Both Steve Scott and Said Aouita also ran 30-40x100m hills, so it's nothing ground breaking. You can do a search and find the Scott training thread in here some where. Said ran them during his foundation phase (4 months base) in sets of 10. 4x10x100m with a jog back then 5min between sets...each set would get quicker. If you can your hands on the Seb Coe video 'Born to Run' you can see him doing the session. There is also a bit on it in Peter Coe/David Martin book that shows you the progression needed to reach 40. From memory, Seb also ran them in the base/pre comp phase. Not sure if I have been of any help here really.
base training -- though Coe's base training wasn't really base training. he ran hills regularly, seldom ran slow, and was doing power training all winter long.
the slight hill was 10% slope and the speed was pretty damn fast, starting w/ 17's and working the pace down.
In some of his old running logs you can see he did this session the day before he raced on occasion. There is often a fine tuning effect when you maximally fire all your muscle cells simultaneously. Most books will say that training effects don't take place for 10 days or so but I tend to think that neural training is much more immediate.
If you do 30-40x100 uphill it´s no longer just neural training.
SMJO wrote:
In some of his old running logs you can see he did this session the day before he raced on occasion. There is often a fine tuning effect when you maximally fire all your muscle cells simultaneously. Most books will say that training effects don't take place for 10 days or so but I tend to think that neural training is much more immediate.
hah for real? maybe that explains it all 'cause i almost always run faster the day after a race than i do in the actual race. weird.
dsrunner wrote:
the slight hill was 10% slope
A 10% slope is *not* a "slight hill." That's a very testing incline. (If you have access to a treadmill, raise it to a 10% slope, go 12+ mph for 15-20secs., and tell me whether you think it's "slight"!)
SMJO wrote:
In some of his old running logs you can see he did this session the day before he raced on occasion. There is often a fine tuning effect when you maximally fire all your muscle cells simultaneously. Most books will say that training effects don't take place for 10 days or so but I tend to think that neural training is much more immediate.
I think the idea is also to have the last thing you do before a race be @ or faster than race pace so that's what your legs last remember doing. Plus it would really make sure your legs are nice and loose and provide a bit of a training stimulus, but nothing that someone couldn't recover from (of course, us regular athletes would have to start at like 10-15x100 and build to 30x100).
100 meter repeats at around mile race pace is a standard aerobic capacity wkout for sprinters. it is a way for short event athletes to improve aerobically without affecting their explosive abilities like longer slower intervals would.
nyc wrote:
100 meter repeats at around mile race pace is a standard aerobic capacity wkout for sprinters. it is a way for short event athletes to improve aerobically without affecting their explosive abilities like longer slower intervals would.
Yep. I coached a woman who didn't much like distance running, but wanted to do cross-country rather than fall track. Her main workout in the summer was 110y @ 20-25 (generally in the middle of that range), on 45secs for run-and-rest. By the end of the summer she'd built up to 80 reps--five miles of 110's (an hour's worth) at roughly six-minute mile pace.
She did okay in cross-country; won the conference LJ and HH in outdoor track (and second in HJ); and medalled in the EAIAW pentathlon, winning the 800 by a block.
Not trying to be a one-upper here or anything, but this workout was one of three different hill workouts that I would do weekly during my base phase. Actually 30 is a pretty low number as that is not even two miles worth of uphill. I was able to progressively work my way up to 96 x 100 which is 6 miles of uphill training in one sesson, not ridiculous for a distance athlete. Just jog slow down and run fast but under control on the way up. I also broke it up, but I instead did it by 400's and would run each set a couple of tenths faster than the previous one. Trust me, when you can do a workout like that you are ready to really start running well. The strength you feel is great. So again, why stop at 30?
Why stop at 96?
touche (if that's how you spell it)
Actually sprained my ankle the day before running 104. Wasn't planning on stopping till I realized I had reached the max. I figured I could probably get to 160 at some point. That would take over 2 hours, but from my experience I believe it can be done and still be in the realm of a reasonable workout. (I'm not a super high mileage runner by the way) You just have to build to get there. Oh well, haven't done that workout since. Maybe it's time to pick it back up.