thanks
Instead of emphasizing a heavy volume of miles each week for his runners, Metcalf likes to work with his athletes to develop an individualized regimen.
"Her volume is about the same or a little bit less than where she was in high school," Metcalf said. "She runs about 45 to 50 miles a week. Our highest-volume runner does 70 to 80 miles. The big thing with Kendra is getting her to slow down."
What many of these ladies don't get is if you want to run higher mileage (which in the long term will benefit you), you have to SLOW DOWN THE PACE. I hate it when I see these college girls claiming they can't run more mileage, when in reality they are hauling ass every day and need to slow it down, at least initially.
slow down and run more wrote:
What many of these ladies don't get is if you want to run higher mileage (which in the long term will benefit you), you have to SLOW DOWN THE PACE. I hate it when I see these college girls claiming they can't run more mileage, when in reality they are hauling ass every day and need to slow it down, at least initially.
did I miss something in the article, didn't see anything said about her not be able to run more mileage, she seems to be running quite well on the volume she is doing, thank god her coach doesn't follow high volume or bust concept, a gradually increase to higher volume is the best and by gradually I mean years not weeks/months
No, just speaking in general. It will be interesting to see whether she gets this when she eventually bumps it up.
This is somewhat of the same philosophy that her high school coach (who, I think, is somewhat influenced by Renato Canova) follows. Not long-slow paced distance, but not crawling either. I believe that Canova had Shaheen doing only 30min on his "off day" runs, but they were run at 3:00/km pace. It wasn't a tempo for him, but it wasn't a walk in the park. Seems like it works quite well actually as many of her high school coach's athletes (Simon Bairu, Danette Doetzel, Schaff, a 1:49 guy, and another Nat. Jr. XC Champ) do.
i believe that his mentor was mike mittelstaedt of albuquerque wqs his mentor;soft ground when possible and a max of 45 miles weekly(50@times)with lots of quality injected.mike had aaron ramirez et al backin the 90s and was a marine marathoner
I bumped into Kendra at a XC race here in Washington...didn't realize it was her. Had a brief conversation that went something like this:
"Nice that the weather turned crappy just for today."
"Yeah, but that's what cross country is all about."
She's quite cute in person.
/name-drop done
And in pictures....she's cute in the face with a tight little bod.
pnw ultrarunner wrote:
She's quite cute in person.
/name-drop done
I love the speculation from "know it alls" who don't coach anybody. Like the article reads Metcalf tailors the training for what works for the athletes. As the article also reads, there is an athlete that does her aerobic runs slower as well but up to 70 MPW. It all depends on the athlete.
This is why you see big improvement from his runners from freshman year to soph and junior year (ie. Saylor, Lawrence, Fhollet, Lia, Campbell etc.). He gradually increases training load appropriately.Pretty scary for his current frosh...
Anita Campbell, Mel Lawrence, and Schaaf are all VERY good looking young women.
Kendra I'll be your boyfriend that nobody knows about yet.
.....Katie Follett and Lauren Saylor! Whoa!!
it's a good day to be a husky
Can't wait to see her run at a UW home meet, and have their track announcer do his Kevin Calabro imitation when she runs a fast time--"BOOM-SHAKA-LAKA!"
I saw her run at Sundodger and the announcing was "boom-shaka-laka" free.
That was also my first cross-country race ever. She is much faster than I am.
her hs coach steve gerston (spelling?) may produce two NCAA XC champs.. pretty good for a guy out of saskatchewan.
Here's a quote from Mel Lawrence before Sundodger.
When we got back from camp, Sundodger was right around the corner. We started doing little workouts on our own before we came back to Seattle, but we didn't do, what I would consider, one of our hardest workouts until about a week and a half out from our first race: five minute repeats in Lincoln Park. This workout might be my least favorite workout that we do throughout the year, but I feel that it tests your fitness better than any workout we do and is a workout that is an amazing confidence booster. It prepares us very well for the race and the races ahead. There is a loop set up that runs part of the course and we usually do this 3-4 times running pretty hard for five minutes...no watches; it's all on feel and pace. Throughout the five minutes of running Coach Metcalf will whistle out when we are halfway done, and there are 1500m and 1600m cones to let us know how far we are getting. Besides this specific workout we make sure we get our long runs in on Sunday, distance runs throughout the week, and one or two workouts in the five days leading up to Sundodger.