I've never had a more difficult year trying to find out what events will fit each athlete- that's why I stopped posting the training, since I changed the entire season outline so many times. The philosophy is always the same- a balanced, aerobic-based system- but the means of getting to the end have changed quite a bit. There is a variety of athletes on the distance squad right now with so many different strengths and weaknesses, it has been tough to individualize the "groups".
As for the first half of the season, which is somehow already gone, I thought it went okay. Training seemed very spotty (there was a 6-day band trip on week #3, which was awesome...) and I am just not confident in the amount of endurance that most of the athletes have right now. On the bright side, all of the athletes we have for MD/Distance runners come from basketball, so they have some speed/power characteristics already ingrained. Nonetheless, everything we have done to this point has been very basic in nature: basic speed, strength and endurance.
Slowly, we will inter-twine some faster running into the season. With a lack of real, aerobic base, our kids seem to come to the mythical "peak" very quickly, so I have waited later and later each season to do anything of anaerobic substance; and what anaerobic training we do is pretty light.
Anyway, here is last week's training (Week 6) and look into what we would do in a perfect world for the following week:
Friday: Snowstorm, so we had to go inside (first time in three years here). 10-20 min warm-up on bike or treadmill, then alternating groups of:
3x 10 min steady on treamill (high-end aerobic pace)/ 10 min of strength circuits incliding Flying 30's
We actually got in a lot of movement and a consistent heart-rate.
Saturday: Easy run 30-40 min
Sunday: OFF
Monday: Douglas Early Bird Track Meet (under-distance races, if possible- light load)
Tuesday: Easy regeneration jog (3-5 miles)
Wednesday: Threshold Intervals (5k pace+ 30-45 seconds/mile)
Boys: 5-7x1k w/ 45 seconds rest (Victor did 7 + a 2:46 800 @ the end, Tyler did 6 with a 2:36 800)
Girls: 5x800m w/ 45 seconds rest (they ran as a group- perfect workout; cut-down each one)
We ended up starting at about M-pace (Daniels) and finishing just under T-pace, which was great, since the road was slushy anyway.
1.5 mile warm-up and 1.5 mile cool-down; pretty big day
Thursday: Pre-Meet, easy 2-3 miles
Friday: Hot Springs Meet; varied races depending on what we needed training-wise as individuals
Saturday: Prom...
Sunday: Loosen-up jog...most will just rest, which is okay.
This next week will probably look like:
Monday:
Transition workout (MP-I pace) + hill sprints (6-8x40 meters; steep)+ circuits
Boys: Mix of 1000-800-600's
Girls: Mix of 800-600's
We start most of our runs/workouts, etc. pretty slow, but I think you almost have to training at a mile high like we do. I really messed up our second LT workout by having the kids to too fast on the first rep and we had to rig the workout to try to get the correct stress.
Tuesday:
Hilly, easy
Boys: 6-7 miles
Girls: 5-6 miles
Wednesday:
Repetition Workout:
Warm-up with some In-and-out 150's (3-4)
Boys: 300m @ Mile pace (w/ some 150m Hammers @ 800 pace-ish) 4% of weekly mileage
Girls: 200m @ mile pace (w/some 100m Hammers @ 800 pace-ish) 4% of weekly mileage
* Not terribly worried about the recovery on this- we'll do equal distance walk.jogs; just want to get better mechanically right now with just a slight bit of faster running mixed in, but not too long of repeats to flood the legs with an anaerobic mess... Do circuits afterwards- just upper-body, however.
Thursday:
Recovery Day 3-5 miles very slow on some dirt.
Friday:
Pre-Meet
Saturday:
Run end-of-the-year goal event(s) for a good mid-season fitness check.
So far, at the end of Phase I, here are the PR's of just the MD/Dist group:
Kala: 2:28
Steph: 2:33 (split)
Mariah: 2:42
Karly: 6:23
Tia: 6:36
Cassidy: 6:58
Victor: 2:16, 5:13, 10:54
Tyler: 2:16, 5:15
Josh: 2:12
Nick: 2:19
Saturday, April 10, 2010
Sunday, March 21, 2010
Hill City Middle Distance/Distance Training: Week 1
I will try to keep this "Ranger Running Log" updated on a weekly basis.
It's probably good to behin by explaining the season plan and the rationale behind what we are doing as far as training.
The season is divided into three parts: General Prep, Specific Prep and the Competition Phase. I'll just talk about the general phase, since it's the same for almost all of the middle distance/distance runners on our team. From that point on, training is more individualized to the athlete and goal event, then finally specific to the strengths of the individual athlete.
Phase I: General Preparation Phase
This is the longest phase we will cover during the season. The focus of this phase is basic endurance and basic speed; working from the outside in, so-to-speak. I like the Adams State model of splitting one half of the season into an endurance focus. The hard, anaerobic training we will do will be in a 4-6 week window as to not beat a dead horse.
On the endurance side of the coin, we will do some medium-length high-end aerobic runs, lactate threshold intervals, threshold effort fartleks, some tempos, progression runs and lots of easy running.
Week 1:
Monday: 30-40 minutes very easy
Tuesday: 30 minutes easy + introductory circuit training
Wednesday: 30-40 minutes easy + strides 4-5x80m @ mile effort
Thursday: 30-45 min very SLOW
Friday: 10 min easy- 10 min moderate- 15 min very slow+ 3-4x50m hill sprints
Saturday: 45 min very easy
Sunday: OFF
It's probably good to behin by explaining the season plan and the rationale behind what we are doing as far as training.
The season is divided into three parts: General Prep, Specific Prep and the Competition Phase. I'll just talk about the general phase, since it's the same for almost all of the middle distance/distance runners on our team. From that point on, training is more individualized to the athlete and goal event, then finally specific to the strengths of the individual athlete.
Phase I: General Preparation Phase
This is the longest phase we will cover during the season. The focus of this phase is basic endurance and basic speed; working from the outside in, so-to-speak. I like the Adams State model of splitting one half of the season into an endurance focus. The hard, anaerobic training we will do will be in a 4-6 week window as to not beat a dead horse.
On the endurance side of the coin, we will do some medium-length high-end aerobic runs, lactate threshold intervals, threshold effort fartleks, some tempos, progression runs and lots of easy running.
Week 1:
Monday: 30-40 minutes very easy
Tuesday: 30 minutes easy + introductory circuit training
Wednesday: 30-40 minutes easy + strides 4-5x80m @ mile effort
Thursday: 30-45 min very SLOW
Friday: 10 min easy- 10 min moderate- 15 min very slow+ 3-4x50m hill sprints
Saturday: 45 min very easy
Sunday: OFF
Sunday, February 7, 2010
The Basics Explained
THE title of the blog is actually the direct heading of text taken from Toby Tanser's book, "More Fire". (Check out the previous blog: How to Adopt a Kenyan Training Method to get a background on this book.)
There are some basic measures the Kenyans, as a whole, take when training on their own and at the Armed Forces camps discussed in the book. While, seemingly common sense in nature, sadly enough- these priniciples aren't commonplace in many endurance programs here in the USA.
"The Basics Explained" is taken in paraphrased form from More Fire which is available at Amazon.com. Not a physiology book, or a training manual, More Fire simply puts you "there".
Remember, these aren't any of my original thoughts: all of the following is taken from Tanser's book. However, I feel strongly enough about the information in the book, that I had to share it.
"The Basics Explained"
Keep in mind, when reading literature about Kenyan's training in Kenya, 90% of the runs are done on soft surfaces and even their track-work is done on dirt track- many of which are weathered and rutted.
LONG RUNS
Run for TIME, not DISTANCE- run slowly most of the run, but progress into almost race-pace (presumably 1/2 marathon-10k/5k pace) the last couple of miles.
INTERVALS
Be flexible. Don't worry if you have to shorten the workout if you're feeling crappy. On the same token, don't be afraid to extend the workout a little longer if you're feeling great; the number of reps isn't as important as the value of the workout.
REST DAYS
Don't write these into your program; take them as needed.
HILL WORK
One of the training runs in the book documents a 22k UPHILL run...you might not be able to find such a course in your area, but I bet you can find a treadmill...
TEMPO RUNS
Start SLOWLY and work into a pace that FEELS like race (10k/5k) race effort.
WALKING
Kenyans see walking three hours as nothing; don't be afraid to be on your feet to relax, prepare muscles.
RACING
Race infrequently. The well only runs so deep.
EASY RUNS
ISAAC SONGOK (in the photo to the left) and AUGUSTINE CHOGE run together in Iten, Kenya...and this is verbatim from the book, LORNAH KIPLAGAT often runs almost 9 minute pace on 10k morning runs, yet she's faster than most American men in the 10k+ who hammer 6 minute pace on their "easy days". With this easy running on easy days, these guys are able to assault their workout days; the training efforts most specific to RACING FAST.
KEEP IT SIMPLE
"breathe through your nose", "lean forward" and other gimmicks are all unheard of in Kenya.
The next blog entry will look at the training of Ben Limo, Kenyan SupaStar. His training is the epitome of smart running; and his career has shown the fruits of thy smart training.
RUN(sd).
There are some basic measures the Kenyans, as a whole, take when training on their own and at the Armed Forces camps discussed in the book. While, seemingly common sense in nature, sadly enough- these priniciples aren't commonplace in many endurance programs here in the USA.
"The Basics Explained" is taken in paraphrased form from More Fire which is available at Amazon.com. Not a physiology book, or a training manual, More Fire simply puts you "there".
Remember, these aren't any of my original thoughts: all of the following is taken from Tanser's book. However, I feel strongly enough about the information in the book, that I had to share it.
"The Basics Explained"
Keep in mind, when reading literature about Kenyan's training in Kenya, 90% of the runs are done on soft surfaces and even their track-work is done on dirt track- many of which are weathered and rutted.
LONG RUNS
Run for TIME, not DISTANCE- run slowly most of the run, but progress into almost race-pace (presumably 1/2 marathon-10k/5k pace) the last couple of miles.
INTERVALS
Be flexible. Don't worry if you have to shorten the workout if you're feeling crappy. On the same token, don't be afraid to extend the workout a little longer if you're feeling great; the number of reps isn't as important as the value of the workout.
REST DAYS
Don't write these into your program; take them as needed.
HILL WORK
One of the training runs in the book documents a 22k UPHILL run...you might not be able to find such a course in your area, but I bet you can find a treadmill...
TEMPO RUNS
Start SLOWLY and work into a pace that FEELS like race (10k/5k) race effort.
WALKING
Kenyans see walking three hours as nothing; don't be afraid to be on your feet to relax, prepare muscles.
RACING
Race infrequently. The well only runs so deep.
EASY RUNS
"On their easy runs, the pace rarely goes faster than eight-minute miles as they shuffle along the Kenyan roads." Tanser in More Fire.
KEEP IT SIMPLE
"breathe through your nose", "lean forward" and other gimmicks are all unheard of in Kenya.
The next blog entry will look at the training of Ben Limo, Kenyan SupaStar. His training is the epitome of smart running; and his career has shown the fruits of thy smart training.
RUN(sd).
Saturday, February 6, 2010
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15 Ways to Adopt a Kenyan Training Method
After finishing the new book by Toby Tanser, MORE FIRE: How to Run the Kenyan Way, I felt a need to share some valuable information from the book which can be applied to runners at any level. Please keep in mind, all of the following information comes from the Tanser book in either quoted or paraphrased form. I was able to purchase the book from the Track and Field News website, www.trackandfieldnews.com and Amazon.com carries the book as well. The book is the best, first-hand look into Kenyan runners I have read and recommend buying the book now if you’re interested in how the best endurance athletes in the world live and train.
Tanser’s last book: Train Hard, Win Easy is no longer in print and if you were to purchase it today, would have a tough time finding it for under $200- so pick this one up while the price is right!
Brief Overview: More Fire: How to Run the Kenyan Way provides a look into the daily lives of the Kenyan runners all of us have seen dominate the world distance running scene. Felix Limo, Paul Tergat, Lornah Kiplagat and Noah Ngeny are just a few of the runners profiled and quoted in the book. Tanser also talks to the coaches that guide these athletes: Brother Colm O’Connell, Renato Canova, Claudio Berardelli and Boniface Tiren to name a few.
The simplicity of the Kenyan life is startling; especially at the training camps that produce the champions. Three times-per-day training: 6 am, 10am and then an evening 4pm session, along with lots of relaxation, walks and socializing consume a typical day. Training camps, often military-sponsored, might include anywhere from 10-100+ world class athletes.
I won’t spoil the entire book, but I will post a couple of gems. I’ll share the lessons that Tanser mentioned at the end of the book: Fifteen Ways to Adopt a Kenyan Training Method and the The Basics Explained. Again, all of the following information is straight out of MORE FIRE: How to Run the Kenyan Way.
Fifteen Ways to Adopt a Kenyan Training Method
1. Injury Prevention
“Kenyans are excellent at resting up if a possible injury pain is noticed.”
2. Simplicity
“Kenyan running is very organic, which in itself is the very essence of the sport”
3. Group Training
“…the power of the group never ceases to be underplayed in improving performance.”
4. Diet
“… three meals per day…Kenyans rarely eat between meals and seldom have desserts.”
5. Don’t Look for Perfection
“Kenyan runners don’t get down in the dumps after a bad performance or session. Being out there and trying means you are a winner and that is the Kenyan Way.”
6. Don’t Add Up Weekly Mileage
“ Most Kenyans only know their mileage as a need to satisfy Western journalists….the focus is to concentrate on the given day.”
7. Choose one Coach, or Training Plan and Stick to it.
Kenyans are very good at following a plan to the T.
8. Block Training
“Kenyans are excellent at realizing the most scientific, effective, superb form of resting the body is to do absolutely ziltch…the term “active rest” does not apply”
9. Don’t Push the Body when Tired
“There is always another day.”
10. Run Off-Road
“ Virtually every single Kenyan criticizes the Western runners for spending too much time on hard surfaces…”
11. Be Optimistic
“Kenyans are extremely positive individuals.”
12. The Secret of Kenyan Mechanics appears to be in the Foot
“Walk around barefoot in the formative years to develop springy levers.”
13. Kenyans, if Given a Choice, Tend to Lean Towards a Lightweight, Flexible Shoe
“If you jump out a window and know there is a trampoline below, then your body does not care about the landing, but if you know there is no trampoline…learn to use your feet to the fullest.”
14. Run to Improve Running
“Yes. As dumb as it sounds.”
15. Nothing Comes Easy
“ To collapse out on the roads with blood in your shoes knowing you gave it your best shot is reward beyond words…”
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