I live on the east coast so I wasn't able to attend. Anyone wanto to share some insight?
I live on the east coast so I wasn't able to attend. Anyone wanto to share some insight?
Did Shalene wear her bunhuggers to the event ?
Best speakers of the day, in my opinion were Jeff Johnson, Jay Johnson, and Tim. Everyone did a really good job, though. Carl and Chris should be commended.
Jeff talked about why coaches need to coach (lots of high school coaches in the audience). He also somewhat randomly gave a very emotionally-charged captivating description of why Pre was such a force and a great person. I've never been a huge fan of Pre, but Jeff certainly made me wish he'd never died.
Jay talked very enthusiastically and dynamically about CU's AT runs and how and why they should be incorporated. Important points were, of course, to not go too hard and leave your race in practice, and to be willing to adjust and be flexible with the workout to suit one's particular TERROIR!
Brad talked about...organic morphology :) and 10 second hill sprints for running-specific strength. Plus, how important specificity is and how one should structure workouts in order to accomplish a very specific goal. Also, that one needs to work the aerobic, glycolyctic, and alactic systems through the facilitation of enzymes and modulation of mileage. Training should be kept as simple as possible. Long runs are overrated.
Greg Weich mostly talked about team-building activities and how important he thinks this is in his teams' enormous success (e.g. pre-season camps in the summer, doing stuff as a team outside of practice, etc.). Kaltenbach trains like 30 miles a week. Brent Vaughn ran 8:45.6 off of no runs longer than 70 min.
Slattery talked about being able to be a national champion in middle school and still developing into a nat. champ on the professional level. When he was in middle school his dad would ride alongside him in a bike and instruct him to hold his breath for certain periods while running because he'd read about Emil Zatopek doing that. Hilarious.
Shalane took the audience through her entire race in the 5000 at the track trials. Interesting to hear someone of that level talking about self-doubts, etc.
Wejo mostly gave his life story. He's a funny guy, especially when he said that the U.S. Half-Marathon championship team is the easiest team in the country to make (and that he beat out Brad Hudson in that race (who of course was in the room) and apparently Brad tried to punch him because he thought Rojo had been pacing Wejo or some crazy mix-up...that Hudson guy seemed a little jittery...). Weldon was a good speaker, but even better when talking one-on-one.
Sully talked about his experiences training for the mile on a super-elite level. His biggest point was that a miler should NEVER forget strength-oriented aerobic capacity work. Lots of stuff like hill repeats and 1k-2k repeats. Freakin' guy has run a 28:14 10k and a 3:31 1500. Gave a 3 month excerpt from his log in high school (broke 4 in HS).
Tim finished out the day. He was great. Funny and charismatic. He mostly told his story from growing up in Peoria to winning the national XC title last week. He drew up an entire 12 month training program for the 5k (basically, exactly what he does). His training is very strength orientated with lots of long tempos (8-10 miles) and hill repeats. Said that after his 7:44 3k a few weeks ago he believes now more than ever that a runner can get 95% of the way there off of just strength stuff and being super-consistent in one's training. Sully has been a huge influence in showing him how to work really hard. Also, that freakin' guy won the national 5k title after not even warming up for the race because his back was too broken. Tough bastard.
thank you.
wish i had gone. was there any mention that the RMDS will provide notes or a DVD of the event available?
A DVD is in the works.
thanks, that is great.
is holding your breathe while you run really beneficial? i heard yelling or talking while doin a run helps by forcing the air out of your lungs, in turn forcing your lungs to take in more oxygen and expand the range of ur lungs motion.
any truth in these things?
I would like to say Chris Lear is a class act. He made all the athletes and speakers comfortable, taking everyone out to dinner the night before at a nice brewery, welcomed everyone to his home afterwards. The event was very well organized and ran smoothly and with all the information being offered in a relatively short time span, the stories, and training philosophies, etc it proceeded rather steadily. To put on an event such as this is very difficult and requires a tremendous amount of work (as well as funding). Chris obviously loves the sport of distance running and wants to help advance it further. You really can't complain about the lack of interest in distance running in America if you don't somehow get involved in developing that interest. I think that is what Chris is trying to do: get involved more and more and develop that interest.
thanks for the info. that was what were looking for.
It was Carl Leivers' place afterwards...not Chris's. Either way, both guys are doing something to benefit and promote running, not just sitting around and complaining about it. Kudos!
No, but it does help sticking your tongue out like Kim Smith, Michael Jordan, and dogs.
That sounds like a wonderful event, I wish I should've gone. It is nice to see people putting on such a great effort to share knowledge.
I realize this thread is about the RMDS and not training philosophies, but you know, in my experience, it seems like a huge majority of successful runners rely on one thing: strength. You can't get there without strength. Of course, you can't get there without speed either, but you can only improve speed so much and it doesn't take near as much time to develop as your strength. Lydiard said something along the lines of "Your speed has a relatively firm ceiling, but there is almost infinite room for improvement in strength." Look at Broe's training, look at Sully's training, look at those Steve Scott logs, look at El Guerrouj's training. El G basically just runs freaking tempo runs and long intervals constantly, along with many other things of course, but long ass runs at 5:00 pace are the bulk of El G's training according to the only data that's out there. So much points in the direction of strength.
Taco,
can you be more specific on what Tim Broe talked about?
sub 13 wrote:
Taco,
can you be more specific on what Tim Broe talked about?
I didn't see some of the morning speakers as some of us went for a run but I agree that Tim's speech was really good. Must say I thought it was the best one of the ones I saw but thought they were all pretty good.
He talked about all the mistakes he had made in his career as he recapped his career. His story is very interesting and he presented it really well. He had no intention of going to college and one day Alabama showed up with an offer for a full ride. Then, in college he didn't take the sport seriously enough and despite being super tough and confident didn't get the results he wanted. His senior year, he had improvement and ended up missing the Olympics by like .06 seconds and had some doubts during the race with like a lap to go that he wasn't good enough to make the team. Then afterwards, he realized all the shortcuts he had taken and what it had cost him.
Just by focussing on mistakes he had made, Tim made it easier for everyone to relate to him and see that the elites aren't these superhumans who do everything right.
And the quote of his speech was something along the lines, "I spent more time on this (preparing his speech), than I did on anyhthing in my 8 years at Alabama." He was pretty funny.
He didn't talk about it in specifics but he presented a detailed training log for most of a year i believe. He briefly recapped the progression of training throughout the year and the emphasis on the strength side of things.
I agree Tim and Carl did a first class job with the event. It wasn't some bs workshop where people are there for a couple of hours and pay a lot to hear one or two speakers. This thing lasted all day, the attendees got 8 hours of information, nike gear, lunch, and more. If you ever were going to go to a training seminar i don't know why this one wouldn't be it.
Although Lear's new puppy bit me and I'm going to sue him.
Anyway someone can post Tim's year long log online(that was discussed at the talk)? It would go a long way to help some of us Club runners NOT make mistakes.
... wrote:
Anyway someone can post Tim's year long log online(that was discussed at the talk)? It would go a long way to help some of us Club runners NOT make mistakes.
I kinda feel like being an asshole and just say that you shoulda gone to the clinic (people DID come from 10 states), but here ya go. There were a lot of other comments and notes with this, but I'm too lazy to type that shit in:
SEPT-OCT
S-long (15)
M-5am8pm
T-12
W-10am5pm
T-14
F-5am8pm
S-12
NOV-DEC
S-17 w/ middle 10 at 5:30-40 pace
M-8am5pm
T-fartlek, e.g. 10x3min, 1min steady
W-13
T-9am5pm
F-8-10 mile tempo run
S-12
JAN-FEB (mini indoor/XC season)
S-17
M-5am8pm w/ 6x150
T-4am pm: 8-10 hills, 6-8x400 on track
W-13
T-4am pm: long track interval (e.g. 16,24,12,8, 4x4)
F-4am8pm
S-12 w/ 6x150
S-15
M-5am8pm
T-4mile tempo(19:00), 8x400 (little slower than race pace)
W-12
T-4am pm: 6x400 NO FASTER THAN RACE PACE
F-4am 6pm with strides
S-race
MAR-APRIL
S-17
M-5am8pm w/ 6x150
T-6xmile or 10x1k or Michigan
W-13
T-5am8pm w/ 6x150
F-8-10 mile tempo or 2x4 mile
S-12
MAY-JUNE
S-15
M-8 hills, 6x400 race pace on track
T-5am 8pm
W-4x1200 or 5x1k near race pace
T-12
F-5am 8pm
S- tempo
JULY-AUG (finally time to race!)
S-12
M-10
T-4xhills, 4x300 on track
W-off or easy 4
T-4x400 just faster than race pace (61-62)
F-3am 4pm with strides
S-ROCK AND ROLL!!!
As you can see, no secret recipes, just lots of basic strength work with some intervals and strides thrown in.
Wejo I have agreat lkawyer here in the springs. My cut won't be more than 5% for the refural.
Weldon's talk was also great. I learned alot from this seminar. Just glad I didn't have to listen to some Al Bundy type guy talk for hours.
There's a great recap on BoulderRunning.com. Here's the link.
ONeill wrote:
Wejo I have agreat lkawyer here in the springs. My cut won't be more than 5% for the refural.
Weldon's talk was also great. I learned alot from this seminar. Just glad I didn't have to listen to some Al Bundy type guy talk for hours.
There's only one great lawyer in the Springs. And I don't pay referral fees to anyone.
wejo wrote:
wejo, are you hung up your racing shoes for good?
do a marathon for fun this year?