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Dan · Posted: Sun Dec 22, 2002 11:36 pm Post subject:

She's talked about it herself, actually. Not till after I started pushing for it, though. Smile

Seriously, why shouldn't an Olympic champion try new things? It sounds like what you're saying is to not mess with a good thing, which is dangerously close to playing/running not to lose, which invariably is a bad thing...

Dan

Distance_Guru · Posted: Sun Dec 22, 2002 11:51 pm Post subject:

I just think that it might just be better to stay focused on the 400 and really try to go down as a great in that event rather than looking around for a new event. Although if she and her coach think it would help her 400 then hey go for it.
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Dan · Posted: Sun Dec 22, 2002 11:55 pm Post subject:

I think she already peaked in the 400 before Sydney.

Dan

Paul · Posted: Tue Jan 21, 2003 5:35 pm Post subject:

Hammer, how's the accumulation of the long run followed by the sprint workout holding up?? I guess I'm going to find out in about an hour, myself, as I head over for my interval workout. I'll be interested to see how fast I run out of steam.
Paul
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Paul

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Paul · Posted: Tue Jan 21, 2003 8:13 pm Post subject:

Stick a fork in me, I'm done!! Very Happy

We did 800,1200,800,1200,1200,800 with a 400 jog between each segment. With the warmup and cool down it was over 10K. My splits were 3:31, 5:24, 3:33, 5:30, 5:32, 3:25. Rest intervals averaged about 3 min. Total main workout time was right at 42 min for 8K which would include the 5 400 jog rest intervals. If someone would have told me I'd be doing this 2 months ago, I would have laughed in their face. That's 12+ miles in 2 days which is 50% of my workload.

B.C.F. rating - 90% Thumbs Up

Paul
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Paul

"Gaunt is Beautiful" Cassidy's T-shirt

Dan · Posted: Tue Jan 21, 2003 9:59 pm Post subject:

Yowsers, my follow-up run today seems super easy by comparison! Surprised

I was expecting to see those interval times climb steadily, but they remained fairly even. Nice job.

Dan
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Paul · Posted: Wed Jan 22, 2003 5:46 am Post subject:

That's where the B.C.F. comes into play!

Breakfast Club Factor

Twisted Evil

Paul
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Paul

"Gaunt is Beautiful" Cassidy's T-shirt

Hammer · Posted: Wed Jan 22, 2003 6:48 am Post subject:

Paul- Once I increased my long runs past 10 miles it started to be more difficult. I had problems completing a 14 miler 2 weeks ago. THis week I was not able to put in my long run on sunday following the race, so I completed back to back hour runs on Sunday and Monday the first was about 7.5 miles and the 2nd was a little over 8.

I have continued to run my speed (50/50 drills, 10X100 or 10X75 hill sprints) following my long days and recovering the day after. It has been working so far. I am adding mileage to my speed day. (5k warm up, drills, sprint workout, 5k cool down = +-7 miles)

Paul · Posted: Wed Jan 22, 2003 12:58 pm Post subject:

Hammer, what kind of drills do you favor??
Paul
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Paul

"Gaunt is Beautiful" Cassidy's T-shirt

Hammer · Posted: Wed Jan 22, 2003 2:10 pm Post subject:

Paul- Skips (A, B, C positions); Tightrope (for lack of the technical term); Hops (Single leg, alternate leg, both legs with a little bend @ the knee AKA Bunny Hops); Quick High knees and Quick Butt Kickers.

These are things I can do on the track in a couple of laps and get 2 or 3 sets of each. I concentrate on "touches" or times my feet touch the ground. I use Skips, Tightrope (w/a high knee variation), butt kickers, and High Knees to get loose (starting with marching technique and then getting faster as I get loose) With the Hops I concentrate on distance and or height.

Paul · Posted: Wed Jan 22, 2003 5:58 pm Post subject:

I don't understand the Tightrope or the A,B,C skipping positions. I can see skipping for height or distance. There's a 3rd?? As my knee gets better I'd like to add some drills to my schedule.
Paul
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Paul

"Gaunt is Beautiful" Cassidy's T-shirt

Dan · Posted: Wed Jan 22, 2003 6:41 pm Post subject:

I'm not quite sure what the tightrope drill refers to, although I've got a few ideas. I know several of the skipping drills (different letters mean different things to different people, I've found); mostly various rhythm things. I can show a few of them to you next time you're down here.

Dan
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Paul · Posted: Wed Jan 22, 2003 7:11 pm Post subject:

Looking forward to it, that sounds great! Taking the day off from running, though I will put in a weight workout later.

I am thinking of adding drills to my program as possibly an unload day along with the stairs I do that I had mentioned to you.

Paul
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Paul

"Gaunt is Beautiful" Cassidy's T-shirt

Hammer · Posted: Thu Jan 23, 2003 12:28 pm Post subject:

Paul- Here are explanations of A,B and C skips/march from Brent McFarlane's THE SCIENCE OF HURDLING AND SPEED.

(note: yes dan and conway I've read a book on speed, since I also coach Long Jumpers Triple Jumpers and Hurdlers)

A's: High knee lifts while the toe of the lifted leg is pointing up.
B's: High knee lift with Lower leg extnesion.... emphasis is on the "pulling down" (pawing) of the leg after the forleg extension , not the kicking out of the extension itself.
C's: High knee lift with the heal of the lifted foot rising toward the glutes. (knee should be in the same position as in A)

Some people believe that thigh should come to a position that is perpendicular (sp) to the ground at the high point of the skip. Others (like myself) believe that the higher you can comfortably raise the knee the better.

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