I found the newsletter about the Colorado training (September 2004)
The Boulder Experience Camp @ University of Colorado
By: John Shaw Coach, Goodrich High School
The University of Colorado, coached by Mark Wetmore has developed a different approach to training and a new vocabulary to go along with it.
The most important is the AT runs which are defined as aerobic threshold or the pace just under anaerobic metabolism.
A sample weekly micro cycle would be as follows:
Sundays consist of a long run that is 20% of weekly volume (mileage); run at 85% or VO2 max. This is the most important run of the week.
Mondays are basic proficiency maintenance runs, which are aerobic runs with strides to insure that ones neuromuscular system stays active. To
prevent conversion in muscle fiber type from white fast twitch to slow-twitch red fibers. Tuesdays are workout days and the biggest difference in
their program is that the “rest” or off portion is kept steady, both in early season fartlek workouts as well as repeat mile workouts. Wednesdays
are medium distance runs at 15% of weekly volume and run at Sunday’s pace. Thursdays are also BPM like Monday. Fridays are workout days
and are usually longer than Tuesdays but not as fast or shake-out on race weekends. A.T. runs are usually in the morning. Saturdays are race
days or BPM. Sunday runs are the next day in the morning.
The microcycles are weeks & typical mesocycles are multi weeks, which increase in difficulty each cycle. From June 15 to August 15 runners
build to full volume. From August 15 to September 6, aerobic short intervals are included as well as fartleks and A.T. runs From September 6 to
September 20 fartleks have longer on periods on Tuesday runs. Fridays are A.T. runs and long tempo runs. From September 20 to October 20
Anaerobic, long, specifically Tuesday intervals are faster than race pace (fartleks). Fridays are repeat miles; 5-10 seconds faster than race pace.
From October 20 to November 6 anaerobic speed workouts are included. Everything is faster with heavy neuromuscular stimulus. Sunday and
Wednesday are shortened by 20 to 50%.
All of the above work is done at minimum of 5,300 feet. The long runs are done at 9000 feet and can vary over 1000ft during the run. Our clinic
was put on by Jay Johnson, Assistant coach for recruiting & 400/800 runners. I will have copies of the handouts at the cross country clinic if
anyone is interested.
The following is a summary written by one of my runners to give the reader a different perspective:
Fresh Boulder breezes swept through the open windows & along the girl’s sun burnt cheeks as they slept soundly in the
vintage rooms of Cheyenne Arapahoe dormitory. Their first day of camp ahead of them, the girls slept in for the first morning
in months, previous mornings dedicated to training in preparation for this camp and the up coming season. Taking advantage
of the early arrival perk provided by Jay Johnson and the staff coordinating the High Altitude Running Camp, the seven
runners emerged from their rooms, sleepy eyed but wide awake, ready for a quick run before check-in at noon for the local
campers.
For the next five days these young athletes would experience the beauty of running among the mountains as well as the thin
air that comes along with the mile high elevation. Nothing can prepare for training at such a height but every minute, so many
miles away from home, was worth it. Testing their rookie lungs, the girls battled the elevation stride by stride, run by run,
ultimately reaching their full potential while pushing through their final miles on Magnolia Road at 9000 feet. Paired with
countless hills, generously accenting the mountains, the elevation proved to be a road block for the inexperienced team. But
they refused to surrender to excuses, contending with the toughest hills and finishing into the waiting arms of their teammates.
Fear surrendered to these brave hearted runners who would take a piece of Boulder into their hearts where it will stay forever
more.
Change is difficult if you have a program that works but being open to change will make your program more efficient.
Patterning parts of the Buffaloes training, like AT runs or distance, and incorporating new workouts into our training schedule
has proved that change can be good. Believe in your program but believe that improvement is never ending and there will
always be new techniques, or old ones, that are worth giving a try. The most important thing that we will take away from
Boulder is the fact that no matter whom you are or where you are from, you are a runner and no one can take that away from
you. Samantha Minkler, Class of 2006
Editors Note: We hear all about altitude training, and many take their teams to a summer camp, here is an opportunity to do both.