I trained under Joe Douglas at the Santa Monica Track Club. He is an Igloi disciple. This article explains his system: http://www.usatf.org/groups/coaches/library/2008/Endurance/Training%20400m%20&%20800m%20Runners.pdf
I trained under Joe Douglas at the Santa Monica Track Club. He is an Igloi disciple. This article explains his system: http://www.usatf.org/groups/coaches/library/2008/Endurance/Training%20400m%20&%20800m%20Runners.pdf
sprinthard wrote:
I trained under Joe Douglas at the Santa Monica Track Club. He is an Igloi disciple. This article explains his system:
http://www.usatf.org/groups/coaches/library/2008/Endurance/Training%20400m%20&%20800m%20Runners.pdf
Thank you!
sprinthard wrote:
I trained under Joe Douglas at the Santa Monica Track Club. He is an Igloi disciple. This article explains his system:
http://www.usatf.org/groups/coaches/library/2008/Endurance/Training%20400m%20&%20800m%20Runners.pdf
Great read. Thanks!
Top of page 9 gives some percentages for the speeds: Jog (slow), Fresh 40%, Good 60%, fast good 75-80%, hard 90%, very hard 95%.
A friend invited me to train with the SMTC with Douglas directing the workouts.
The session was ridiculously easy, slower than I usually warmed up for races, not as fast as I'd run a marathon just a week or so previously. They were doing 100s at basically a jogging pace and I felt it was a total waste of time.
Douglas asked if I wanted to join, and I said no thanks, because it was too easy for me. Perhaps his training was different than Igloi's.
I had a coach who read about Igloi, and training ... likely he read an article and tried to put his spin on it. He didn't fully understand the Igloi method and I ran like crap. We parted ways after about 4 months after I had regressed to similar times that I ran in high school.
Seems like it should be a fine training method if the athlete and/or coach have a full understanding of the method.
Joe was getting to know you as a runner. That could take some time. He must have felt that he could help you after only one workout. Running programs consist of months and years of training and no particular workout needs to be hard. Patience is needed.
My one time experience wrote:
A friend invited me to train with the SMTC with Douglas directing the workouts.
The session was ridiculously easy, slower than I usually warmed up for races, not as fast as I'd run a marathon just a week or so previously. They were doing 100s at basically a jogging pace and I felt it was a total waste of time.
Douglas asked if I wanted to join, and I said no thanks, because it was too easy for me. Perhaps his training was different than Igloi's.
Any more stupid "memories" you would like to share?
Retard alert wrote:
My one time experience wrote:A friend invited me to train with the SMTC with Douglas directing the workouts.
The session was ridiculously easy, slower than I usually warmed up for races, not as fast as I'd run a marathon just a week or so previously. They were doing 100s at basically a jogging pace and I felt it was a total waste of time.
Douglas asked if I wanted to join, and I said no thanks, because it was too easy for me. Perhaps his training was different than Igloi's.
Any more stupid "memories" you would like to share?
Definitely not a stupid "memory". It gives an insight into how easy some of these sessions apparently were.
Retard alert, you and other similar trollers aren't wanted on this thread. Go elsewhere please.
The rest of us are very appreciative of experienced runners sharing their knowledge.
It may not have been that easy for those who worked out hard the day before or that morning. You were being tested for ability. One workout does not a program make!.
Good point. I've only ever done two a day sessions a hand full of times so some of these slower strides would be a good start for me.
Orville, to me, this troll has prompted a question: were intervals used in recovery days with Igloi? How did they function, in the workout?
For myself, on recovery days, I will try to do a few "floating" strides, it seems to help work some of the aches out. Just a thought.
On an unrelated note, I've hypothesized that one could "front load" a workout to bring the body's systems to a certain threshold/redline, and that redline could be maintained for a long time with short intervals- but the short intervals are done at faster pace! In other words, they are run at a more biomechanically correct, neuromuscularly correct, etc, than if one were trying to run a tempo.
Today, after 20 minutes of jogging and 6 shakeout 100's, I ran a 1200m at 5k race pace (that was the frontloading, for me), ran 2 min recovery, then did 2 sets of 4x400m at 5k pace, w 30 seconds rest, ran 4 min rest between sets, and finished with 9x100. Since I was on the road, I did these as 15 seconds on, 30 seconds off. The strides were run as "float, float, hard, repeat."
The funny thing is that the workout had a similar feeling to a 6 mile tempo!
Please feel free to criticize, those who are in the know...
In may I had been with Igloi about 6 months but had not started to train twice a day
Thurs May 27--30min easy warm up, 15 shake ups--20x 260 very hard speed, 180 between but had to walk the break, coach said Hard workout
fri 28--1 hour easy--20 x 100 shakeups
sat 29 30 min--14 shakeups-16 x 660 good swing with 330 jog--10 shake ups
sun 30 min---(10x100 yds very hard speed) X4 with440 jog between sets
I began to have back trouble and everything chaned for a while.
I suggest that you do not duplicate workouts. These workouts were tailored for me and how I ran them that day. I had built up to be able to do them
Running is a very personal activity and Coach Igloi's works were tailor made for the athlete. As I said before he watched every step.
After 14 months Coach Igloi said "You technique has developed very much".
These are some serious sessions! In time I'd like to give the 660 repeats a go.
Thanks
Mr. Atkins, Did you run 660's because it was on a 660 grass track, or did coach Igloi find that it was a better distance than, say, the typical 400 meter repeats? As you said, I'm not reading these specific workouts as something I should repeat, but I noticed that Igloi used a lot of 660's. Thanks
Some of it was on the extension to the track that made up a 653 yard oval also 660 on the track or track field resulted in a 220 yard break for a 660.
Now for some real training. I built up with Coach for a year. Here are exact workouts from my log with any comments from that log. Most laps were 600 yards, especially in the AM.
Wed Feb 16 am 20 laps easy pm 20 laps easy-20 shakeups
Thurs 17 am 20 laps easy-every second one 2 x 150 good speed
pm 10 laps, 10 shake-ups--10 x 440 hard speed with 220 jog, 2 laps jog, again 10 x 440 hard speed with 220 jog 14 shake ups " You ran well" I have a little flu
Fri 18th--am 30 laps, 2 easy, 1 good swing
pm, 10 laps, 10 shakeups, 12 x 1,000(2 and a half laps)-440 jog 4 fr speed, 4 hard swing, 4 fr speed--14 shakeups feet very sore when I got home
Sat 19 am 16 laps--1 easy 1 fresh swing
pm 15 laps, 20 x 330 fr speed with 1 110 jog--14 shake ups Tired
Sunday am 60 intervals. Coach said "Hard Day"
It took months to build to this. He watched it all and alter sets as they came due
I believe there ar other workouts on the thread about Bruce Kidd and the on about Igloi.
Awesome. Thanks for sharing.
Fartlek.
Run as you feel, and off the top of your head.
World 1500m record holder Juris Luzins was a great proponent of this.