quentoncassidy93 wrote:
So,
who is Jerry Smith?
section 3 alum wrote:
quentoncassidy93 wrote:
So,
who is Jerry Smith?
Former Cornell and Fayetteville Manlius distance coach. A true upstate NY legend. Definitely an "old school" type of coach, and he got great results.
in_ithaca wrote:
I was there and quit at 90. Absolutely nutty workout. Sets of 4 starting at 45 seconds and dropping down a second each set till youre at 30 seconds/200m. Keep doing sets of 4 200s in 30 until you can't run. Flat indoor track. lap jog between sets, jog from the finish to the start in lane seven between reps. It's the one workout that i wouldn't believe had I not seen it. Like 20 miles of running, we had more than one guy with a stress fracture that season...
Lenny Leonard wrote:
in_ithaca wrote:
I was there and quit at 90. Absolutely nutty workout. Sets of 4 starting at 45 seconds and dropping down a second each set till youre at 30 seconds/200m. Keep doing sets of 4 200s in 30 until you can't run. Flat indoor track. lap jog between sets, jog from the finish to the start in lane seven between reps. It's the one workout that i wouldn't believe had I not seen it. Like 20 miles of running, we had more than one guy with a stress fracture that season...
Awesome stuff, could you explain the rest between reps again, if it's a 200m indoor track, then jogging in lane 7 from the finish to the start is another 200m, or about 40K of total running on the track. Not that I think that it's crazy, in fact I think it's brilliant, just want to make sure that's what you mean.
in_ithaca wrote:
I was there and quit at 90. Absolutely nutty workout. Sets of 4 starting at 45 seconds and dropping down a second each set till youre at 30 seconds/200m. Keep doing sets of 4 200s in 30 until you can't run. Flat indoor track. lap jog between sets, jog from the finish to the start in lane seven between reps. It's the one workout that i wouldn't believe had I not seen it. Like 20 miles of running, we had more than one guy with a stress fracture that season...
fold art wrote:
5 sets of 10 x (220y faster, 220y slower)
12 3/4 miles on the track.
Olive Grove Harrier wrote:
The pre-workout anxiety was greater than that of a major race. After they got down to pace, one by one guys fell off the 30-second group until it was just King and the other guy for a long time. I think King hung in there for several on his own. The fun part was watching him and wondering when he was going to quit. The session didn't have a number of reps assigned, just do 200s until you couldn't do them in 30 seconds anymore. King was going for the school record, I beleive. On the rep he decided would be his last, he crossed the line, jogged a few steps, then popped himself into the air like he was jumping into a swimming pool and landed flat on his back on a folding table with no effort whatsoever to break his fall. It was as if he said, "I'm going to toss my body on this here table and you can give me an IV or you can bury me on it, I don't care". It was awesome.
113 wrote:
I know this sounds really cool, but everything about it is completely antithetical to effective training for distance runners. This is the type of workout that destroys performance rather than elevate it.
whoop de doo wrote:
You've got to understand there are two types of track coaches: psychologists and physiologists.
This is a psychologist's workout. Sure it might not have immediate physical benefits (and I'll even concede that some of its effects may be initally deterimental), but knowing you're tough enough to make it into the 80s is a huge mental boost. There's a reason FM's guys teams did so well in the 80s and 90s: after doing workouts like this, they knew they were tougher and better than any team they raced.
Physiologists tend to forget about the organ between the ears.
As an academic scholarship student at Cornell University in upstate New York, King continued to be a so-so runner until his junior year when he ran an 8:54 steeplechase in a meet. It was a personal record by some 20 seconds and started an upswing in his running. In 2001, he qualified for the USA Outdoor Championships in the steeplechase and also qualified for that year’s cross-country national championships. Burned out on competition, King took a year off from running after graduating from Cornell. The following year, 2004, he jumped into triathlon and adventure racing and was a member of the Bend Research team in the RAID North American Championships event held last summer in Bend. Heading into 2005, King felt the urge to get back into running. “I missed the competitiveness of running,” he says, “and after a couple of good cross-country races in the fall, I began to miss the steeplechase.”
