NotAustin18 wrote:
lease wrote:Apologies--I got that a bit wrong. The slowest of the three was 8:56.x for two miles--call it sub-8:53 for 3200.
Hammond's training was famously brutal--so much so that, despite having the same three guys finish something like 1-2-5 in the State xc meet, Hammond did not win the team title. Their other guys were completely beaten up and it took them a very long time to get #4 and #5 across the line.
Brutal? what was their training specifically? (just curious)
[Took me a while, but here's Rudy Chapa's HS training (from Track Technique #64). NOTE that Hammond High did not have a track, so "track" work--in fact, most PM training--was done on a 3/4-mile loop in a park. This regimen included virtually no "easy" days. Candiano's philosophy was that meet day (except for major championships) should be the easiest day of the week. There was considerable competition among the runners within workouts.]
Born: November 7, 1957 at East Chicago, Indiana. Ht/Wt: 5-8/132, 1.725/60. Started racing in 1973 at age 14 years.
Background: Chapa was Indiana High School 2-mile champion in 1974 and 1975, and 2 1/2-miles cross-country champion in 1975. He won the 10,000m in the US vs USSR Jr. International match in 1975. He wins most of his races by fearless pace-setting, but has a vicious finishing kick. Attends Hammond HS.
Best Marks: 440y (52.0); 88Oy (1:53.0); mile (4:11.0); 2-miles (8:51.0); 6 miles (28:23.0); 10,000m (29:11.0).
Pre-race warmup: Jog 88Oy. Calisthenics. Jog 880y. 4-5 x lOOy fast runs or sprints. Total distance 1 1/4 miles.
Pre-training warmup: Jog 3/4-mile in about 6 minutes. Warmdown after training: Jog one mile after track workouts. Otherwise, no warmdown.
Rest prior to competition: One full day prior to major races only. No morning workouts when competing in the afternoon.
Morning training: Run 60 to 70 minutes continuously, starting at 6:00 AM daily throughout the year, except as noted above. This continuous run is at a reasonably fast pace on streets and roads. The pace is increased once each mile of the run for a distance of about 440y.
The following are evening workouts, in addition to the above daily morning training.
FALL AND WINTER TRAINING (1975-76)
Monday—PM, 3 x 3 miles. Jog 1/2 mile after each.
Tuesday—PM, 4 x 2 miles. Jog 3/4 mile after each.
Wednesday—PM, 75 minutes continuous fast run on roads.
Thursday—PM, Fast, continuous runs of 3-miles, 2 1/4-miles, 1 1/2-miles, and 3/4 mile. Jog 3/4 mile recovery after each.
Friday—PM, 7 1/2 miles time trial.
Saturday—PM, 60 minutes fast road run.
Sunday—AM, 90 minutes road run. PM, Rest.
SPRING AND SUMMER TRAINING
Monday—PM, 6 x 3/4 mile fast runs. Jog 3/4 mile after each.
Tuesday—PM, 10 x 440y as fast as possible under the circumstances. Jog 88Oy recovery after each.
Wednesday—PM, 75 minutes continuous fast run.
Thursday—PM, 8 x 880y at as fast pace as possible under the circumstances. Jog 44Oy after each.
Friday—PM, 7 1/2 miles time trial.
Saturday—PM, 60 minutes fast continuous run.
Sunday—PM, 90 minutes continuous run.
Chapa lifts weights Monday, Wednesday, and Friday each week, consisting of 3 sets of 10 repetitions of military press, bench press, and curls. He is coached by Dan Candiano. Chapa competes in ten 2 1/2-mile cross-country races, 5 indoor track races, and ten outdoor meets annually.
Except when resting the day prior to major competition, Chapa merely substitutes competition for the above training on the day of a race. He eats no food for four hours prior to racing. He rests one week at the end of cross-country, indoor, and outdoor racing seasons before starting workouts for the succeeding racing season.