It's not ultra specific, but still very interesting
Mottram & Modern Training Methods
I wrote this article a while ago and since Busters Bronze Medal people may be talking more about his training methods.
Modern Training Methods
For over the past 50 years there has been a great effort put in by a multitude of experts to develop & present information to do with the training of athletes for better performance. There have been many theories that have been tested by numerous coaches & athletes that have been accepted as facts. Other ideas have failed or have been replaced by new improved ones. This is the nature of Science and by carefully learning from it we can develop better ways of training athletes.
The challenge is to know what to keep & what to leave behind. In recent years we have seen the emergence of the popularity of Pilates & Swiss Ball training for example. Large amounts of money have been made because people could market something different. In the last few decades with endurance running we saw the emergence of the Long Slow Distance approach and more recently the focus on much lower volume training at a higher intensity. With my own squad of athletes we have varied the balance of the ingredients over the years.
Australian Track & Field has had a disappointing few years since the Sydney Olympics . When Benita Johnson won the World Cross Country Championships in 2004 our athletes & coaches were thrilled and surprised. Then we were blown away by Craig Mottram’s 12:55 over 5000m. The interesting thing is that both Craig & Benita are in the same squad coached by Nic Bideau. The program they have followed is nothing surprising but it may be against the modern Australian or American train of thought. Benita often does around 160-170km a week with a long run of 1:45-2:00, a threshold run of 45min, a track session that includes abut 10km of reps mostly at 5-10km pace & her normal days routine is a 70min run in the morning & a 30min recovery run in the afternoon. Most of her training is at a heart rate which is at 70% of VO2max and Anaerobic Threshold runs are also done at the right intensity. The heart rates for both are determined from Laboratory Treadmill testing. Her strength training is quite simple. Craig’s program is similar to Benita but he often does 200-210km a week. Their coach emphasizes the importance of having the athlete not train too intensely in any session. There is a clear need for the athletes to fulfil the training sessions goals & not exceed the required intensity.
What is striking about both Benita & Craig’s breakthrough is that they are doing something that smells of the past but it is as if everyone else has moved onto a modern program of smaller volume & greater intensity with minimal success. This concept of volume versus intensity is one I have debated with many people & given great thought. A common program in Australia over the past few years has been a much lower volume (70-90km per week) but with a much higher lactic intensity all year. But the effects of this program has been to produce rapid initial improvement followed by unpredictable stagnation. Having seen some of the athletes experience many difficulties with the negative effects of the intensity I decided to quiz many of our more successful coaches including Norm Osborne (coach of Mike Hillardt 3:33) , Rick Mitchell (Moscow 400m Silver Medallist), Marg Crowley 4:01 & many others. Norm’s Middle Distance programs had 2 medium runs per week of 60min and a long run of at least 90min , he approached intensity with caution early in the year and built toward a more intense program which started to peak in intensity 12 weeks out from the first key race. His male athletes did close to 160km a week & many of his athletes had great longevity. I then did some more research on the Lydiard program & can see an abundance of evidence to suggest that his program & ones like it produce, in athletes who can biomechanically cope with the high volumes, long & successful careers.
I believe the best way forward for endurance athletes is to aim to do both the volume, at the right intensity to build a great base, while at the same time do activities on & off the track that will optimize the athletes efficiency & speed capabilities. This is where we return this discussion to Pilates & Swiss Ball. I believe that any type of mid torso work done well is beneficial & its even better if this work is integrated into their form drills & weight training as much as possible. Pilates & Swiss Ball activities have their place in any athletes training, however it is possible for athletes to have needs that are beyond what they offer. The athletes in my squad train at certain stages to improve their levels of strength in a range of mid-torso exercises eg hanging leg lifts, weighted crunches etc. At other stages they bounce medicine balls off walls to increase power & at other stages they do high reps of abdominal exercises (especially lower abdominals). It is all about how much time & adaptation resources an athlete is able to spend on all their activities. There is only so much time in the week & if they are doing hard running training then physical & mental recovery time is precious.
My current squad of mostly 1500m Middle Distance athletes are doing a program that resembles the main points of the Lydiard approach . Integrated into it is modern speed drills & mid torso training with a controlled approach to intensity, like Benita Johnson & Craig Mottram. Our program this year consists of 5-6 months base, 6 weeks hills/race pace phase, 9 weeks intense early comp and then the main race season. In the base period we are doing around 22km a week near Anaerobic Threshold (out of 100-125km a week). The athletes are staying fresh & eager to start increasing the volume of faster race pace work soon. We still have 5 months until the first important races & usually the athletes would be in much better race shape very early but they are usually under more pressure in training to see steady gains in more specific training. This year the group is more relaxed knowing that at this stage they are building a base & only need to feel ready for the upcoming period of intense work.
Young athletes should be encouraged to do a great variety of conditioning & strengthening training. Simulate the play of past generations & toughen them up. We need to develop a good training work ethic based out of a love of training in their early stages of involvement in this sport.
We need to never cast aside what has been proven to work with many athletes in the past while at the same time we need to refine the use of new strategies, especially ones that help in the implementation of tried & true methods of training.
regards
Steve Bennett
www.oztrack.com
www.futuresprinting.com
www.futuremiddledistance.com
Tuesday, August 23, 2005
Monday, August 22, 2005
Cle Elum 50 km Ridge Run
September 17, 2005
Name:________________________________________________
Mailing Address:________________________________________
City:___________________________ State/Province:________
Zip/PC:_________
Email: ________________________________
Phone:______-____________________
Age on Race Day:___________________
(Circle) Male/Female
Please fill out and return with fee to
Krissy Sybrowsky P.O. Box 4037 Seattle, WA 98194
Fee in U.S. Funds
Please make payable to Krissy Sybrowsky
BEFORE SEPTEMBER 1
$ 55 covers run (insurance, permits, aid food, etc) and finisher’s award
$70 AFTER SEPTEMBER 1
Proceeds benefit Kititas County Emergency Radio Club
Host Hotel:
Stewart Lodge
(509) 674-4548
www.stewartlodge.com
RELEASE (each participant must sign)
“In consideration of the acceptance of my entry, I for myself, my heirs,
executors, administrators and assigns waive, release and discharge any and
all rights and claims or damages against the race directors, race
workers/volunteers, the State of Washington, US Forest Service, USAT&F, Plum
Creek Timber, Kititas County Radio Club and all sponsors for claims arising
from my participating in the Cle Elum 50 km Ridge Run. I attest and verify
that I have full knowledge of the risks involved in this run and that I
assume those risks, and that I am physically fit and sufficiently trained to
participate in this run.”
Signature:_______________________________________________ Date:
______________
You will be notified via email or phone call of your acceptance to the race.
A runner’s packet will be mailed September 1st.
Name:________________________________________________
Mailing Address:________________________________________
City:___________________________ State/Province:________
Zip/PC:_________
Email: ________________________________
Phone:______-____________________
Age on Race Day:___________________
(Circle) Male/Female
Please fill out and return with fee to
Krissy Sybrowsky P.O. Box 4037 Seattle, WA 98194
Fee in U.S. Funds
Please make payable to Krissy Sybrowsky
BEFORE SEPTEMBER 1
$ 55 covers run (insurance, permits, aid food, etc) and finisher’s award
$70 AFTER SEPTEMBER 1
Proceeds benefit Kititas County Emergency Radio Club
Host Hotel:
Stewart Lodge
(509) 674-4548
www.stewartlodge.com
RELEASE (each participant must sign)
“In consideration of the acceptance of my entry, I for myself, my heirs,
executors, administrators and assigns waive, release and discharge any and
all rights and claims or damages against the race directors, race
workers/volunteers, the State of Washington, US Forest Service, USAT&F, Plum
Creek Timber, Kititas County Radio Club and all sponsors for claims arising
from my participating in the Cle Elum 50 km Ridge Run. I attest and verify
that I have full knowledge of the risks involved in this run and that I
assume those risks, and that I am physically fit and sufficiently trained to
participate in this run.”
Signature:_______________________________________________ Date:
______________
You will be notified via email or phone call of your acceptance to the race.
A runner’s packet will be mailed September 1st.
Top 20 Leadville Results
1 0014 Matt Carpenter Manitou Springs, CO 015:42:59 M4 1
2 0539 Dan Vega Colorado Springs, CO 019:03:01 M3 1
3 0570 Erik Solof Denver, CO 019:15:16 M3 2
4 0004 Joe Kulak Lakewood, CO 019:28:37 M3 3
5 0280 Mark Hartell Meerbrook, Staffs, UK 019:35:19 M4 2
6 0015 Brian Fisher Littleton, CO 019:51:10 M3 4
7 0541 Nikki Kimball Bozeman, MT 020:28:21 F3 1
8 0003 Jeffrey Tiegs Ft. Carson, CO 020:37:55 M3 5
9 0019 Daniel Schmidt Denver, CO 020:40:04 M4 3
10 0519 Harry Harcrow Woodland Park, CO 021:07:54 M3 6
11 0011 Ryan Cooper Erie, CO 021:45:25 M3 7
12 0489 Jeffrey Beuche Denver, CO 021:46:31 M3 8
13 0028 Kristin Moehl Sybrowsky Seattle, WA 022:03:03 F2 1
14 0329 Paul Adams Crested Butte, CO 022:15:04 M4 4
15 0267 John Lefever Lincoln, NE 022:22:25 M3 9
16 0053 Scott Klopfenstein Cascade, CO 022:37:50 M3 10
17 0041 David Coblentz Los Alamos, NM 022:41:16 M4 5
18 0526 Jason Poole Superior, CO 022:42:34 M3 11
19 0572 Tania Pacev Littleton, CO 022:49:07 F4 1
20 0565 Scott Gala Northville, MI 022:49:08 M3 12
2 0539 Dan Vega Colorado Springs, CO 019:03:01 M3 1
3 0570 Erik Solof Denver, CO 019:15:16 M3 2
4 0004 Joe Kulak Lakewood, CO 019:28:37 M3 3
5 0280 Mark Hartell Meerbrook, Staffs, UK 019:35:19 M4 2
6 0015 Brian Fisher Littleton, CO 019:51:10 M3 4
7 0541 Nikki Kimball Bozeman, MT 020:28:21 F3 1
8 0003 Jeffrey Tiegs Ft. Carson, CO 020:37:55 M3 5
9 0019 Daniel Schmidt Denver, CO 020:40:04 M4 3
10 0519 Harry Harcrow Woodland Park, CO 021:07:54 M3 6
11 0011 Ryan Cooper Erie, CO 021:45:25 M3 7
12 0489 Jeffrey Beuche Denver, CO 021:46:31 M3 8
13 0028 Kristin Moehl Sybrowsky Seattle, WA 022:03:03 F2 1
14 0329 Paul Adams Crested Butte, CO 022:15:04 M4 4
15 0267 John Lefever Lincoln, NE 022:22:25 M3 9
16 0053 Scott Klopfenstein Cascade, CO 022:37:50 M3 10
17 0041 David Coblentz Los Alamos, NM 022:41:16 M4 5
18 0526 Jason Poole Superior, CO 022:42:34 M3 11
19 0572 Tania Pacev Littleton, CO 022:49:07 F4 1
20 0565 Scott Gala Northville, MI 022:49:08 M3 12
Where's Waldo 100km results
Where's Waldo 100K results are now posted on our website.
http://www.wpsp.org/ww100k/stats/2005/results.php
Andy Jones-Wilkins set a new course record of 11:09:54, followed closely
by Jeff Riley in 11:11:52 who led until 4 miles to go and was also under
Tim Turk's previous course record of 11:15:00. Kami Semick, in a
tightly contested women's race, grabbed the lead from Bev Anderson-Abbs
with 3 miles to go and bested Ann Trason's course record with a
12:02:35, placing 3rd overall. Meghan Arbogast was 2nd female (4th
overall) in a new master's course record of 12:08:48 in her first race
over 50 miles. Anderson-Abbs was 3rd female and finished 5th overall.
38 out of 54 solo starters finished for a 70% finishing rate.
11 of the 12 two-person relay teams finished, with Josh Nordell and
Ashley Idema leading the relay teams with a time of 11:52:23.
Mike Burke won the Wet Waldo Award again for swimming in 6 lakes and
running 14:26:42. Sean Meissner won the Find Waldo Award for summiting
Fuji Mtn first.
Congrats and thanks to all who participated either as a runner or volunteer.
Join us next year on August 19, 2006.
Craig Thornley, Co-RD
http://www.wpsp.org/ww100k/
http://www.wpsp.org/ww100k/stats/2005/results.php
Andy Jones-Wilkins set a new course record of 11:09:54, followed closely
by Jeff Riley in 11:11:52 who led until 4 miles to go and was also under
Tim Turk's previous course record of 11:15:00. Kami Semick, in a
tightly contested women's race, grabbed the lead from Bev Anderson-Abbs
with 3 miles to go and bested Ann Trason's course record with a
12:02:35, placing 3rd overall. Meghan Arbogast was 2nd female (4th
overall) in a new master's course record of 12:08:48 in her first race
over 50 miles. Anderson-Abbs was 3rd female and finished 5th overall.
38 out of 54 solo starters finished for a 70% finishing rate.
11 of the 12 two-person relay teams finished, with Josh Nordell and
Ashley Idema leading the relay teams with a time of 11:52:23.
Mike Burke won the Wet Waldo Award again for swimming in 6 lakes and
running 14:26:42. Sean Meissner won the Find Waldo Award for summiting
Fuji Mtn first.
Congrats and thanks to all who participated either as a runner or volunteer.
Join us next year on August 19, 2006.
Craig Thornley, Co-RD
http://www.wpsp.org/ww100k/
Friday, August 19, 2005
Help needed for Jesper
From Jesper's web site:
2005.08.18. - . State: Indiana.
31km, 2:48:11h. Excl. food, water, road-finding, toilet etc. stops
Total 24332km.
Start: 09:12am.
Finish: 11:23am.
Time GMT - 7 hours
+21c, overcast and light wind at start.
29c, humid and same at finish.
Ups & downs...
Today I had compagny during the entire stage by members of the running community in Valparaiso ! I had a great time while we made good pace & negative splits running past the flat cornfields along highway 30.
Different runners stayed up in front with me and all had air enough to keep up conversation as we laid the miles behind us. At the end of the run my host, Joshua, kept up a really good pace and even had energy left to wave at the many trucks passing by on the highway - up to the point where he kept statistics on how many drivers honked as they went by - earning him the nick-name "The Waver from Valpariaso" ! :-)
After the run a couple of us shared some big pizzas in the backroom of the running store back in Valparaiso where I am staying untill tomorrow and had a long talk comparing different food around the world; especially that of USA compared to Europe.. They seemed horrified that we back home sedate the pizzas with a healthy layer of ketchup, just to even out the taste... ;-)
But not everything was on the positive side today. After getting back at my "home" for the day, I checked my email and found out that I dont have a crew for the last long streatch out to New York after all.
- A pretty big blow as that else had seemed to be the last hurdle towards the finish. Earlier in the run I wouldnt have worried that much about pushing the stroller a months and a half alone, but now with more than 24 000km in the legs its a different thing. There is a reason to that the previous records for the longest run ever done stood around 22 - 23000km (and that without pushing things...). By now it doesnt look too likely that I will be able to make it pushing 40kg infront of me to New York.
Luckily I have some very helpfull people in Valparaiso who will come out and crew for me next weekend, so that I only will have tomorrow to push the stroller in the first part of the way to New York. Later on, after Fort Wayne I will have to see how it all turns out. I would be happy to pay a crew for the last 800miles out to New York but it seems difficult to find anyone with that short notice.
Schedule from Chicago to New York:
19/8 To: Plymouth
20/8 Warsaw
21/8 Columbia City
22/8 Fort Wayne
23/8 Van Wert
24/8 Delphos
25/8 Cairo
26/8 Williams Town
27/8 Upper Sandusky
28/8 Bucyrus
29/8 Mansfield
30/8 Wooster
31/8 E. Greenville
1/9 Canton
2/9 Minerva
3/9 Lisbon
4/9 East Liverpool
5/9 Cross of hwy. 30 # hwy. 18
6/9 Pittsburg
7/9 Wilkinsburg
8/9 Irwin
9/9 Greensburg
10/9 Ligonier
11/9 Stoystown
12/9 Bedford
13/9 Breezewood
14/9 Mc Connellsburg
15/9 Chambersburg
16/9 Gettysburg
17/9 Rest day
18/9 Abbotstown
19/9 York
20/9 Lancaster
- All the above on Highway 30.
21/9 New Holland
22/9 Reading
23/9 Boyertown
24/9 Allentown
25/9 Easton
26/9 Washington
27/9 Long Valley
28/9 Morristown
29/9 Irvington
30/9 New Jersey City
1/10 East Manhattan, New York City.
2005.08.18.
31km, 2:48:11h. Excl. food, water, road-finding, toilet etc. stops
Total 24332km.
Start: 09:12am.
Finish: 11:23am.
Time GMT - 7 hours
+21c, overcast and light wind at start.
29c, humid and same at finish.
Ups & downs...
Today I had compagny during the entire stage by members of the running community in Valparaiso ! I had a great time while we made good pace & negative splits running past the flat cornfields along highway 30.
Different runners stayed up in front with me and all had air enough to keep up conversation as we laid the miles behind us. At the end of the run my host, Joshua, kept up a really good pace and even had energy left to wave at the many trucks passing by on the highway - up to the point where he kept statistics on how many drivers honked as they went by - earning him the nick-name "The Waver from Valpariaso" ! :-)
After the run a couple of us shared some big pizzas in the backroom of the running store back in Valparaiso where I am staying untill tomorrow and had a long talk comparing different food around the world; especially that of USA compared to Europe.. They seemed horrified that we back home sedate the pizzas with a healthy layer of ketchup, just to even out the taste... ;-)
But not everything was on the positive side today. After getting back at my "home" for the day, I checked my email and found out that I dont have a crew for the last long streatch out to New York after all.
- A pretty big blow as that else had seemed to be the last hurdle towards the finish. Earlier in the run I wouldnt have worried that much about pushing the stroller a months and a half alone, but now with more than 24 000km in the legs its a different thing. There is a reason to that the previous records for the longest run ever done stood around 22 - 23000km (and that without pushing things...). By now it doesnt look too likely that I will be able to make it pushing 40kg infront of me to New York.
Luckily I have some very helpfull people in Valparaiso who will come out and crew for me next weekend, so that I only will have tomorrow to push the stroller in the first part of the way to New York. Later on, after Fort Wayne I will have to see how it all turns out. I would be happy to pay a crew for the last 800miles out to New York but it seems difficult to find anyone with that short notice.
Schedule from Chicago to New York:
19/8 To: Plymouth
20/8 Warsaw
21/8 Columbia City
22/8 Fort Wayne
23/8 Van Wert
24/8 Delphos
25/8 Cairo
26/8 Williams Town
27/8 Upper Sandusky
28/8 Bucyrus
29/8 Mansfield
30/8 Wooster
31/8 E. Greenville
1/9 Canton
2/9 Minerva
3/9 Lisbon
4/9 East Liverpool
5/9 Cross of hwy. 30 # hwy. 18
6/9 Pittsburg
7/9 Wilkinsburg
8/9 Irwin
9/9 Greensburg
10/9 Ligonier
11/9 Stoystown
12/9 Bedford
13/9 Breezewood
14/9 Mc Connellsburg
15/9 Chambersburg
16/9 Gettysburg
17/9 Rest day
18/9 Abbotstown
19/9 York
20/9 Lancaster
- All the above on Highway 30.
21/9 New Holland
22/9 Reading
23/9 Boyertown
24/9 Allentown
25/9 Easton
26/9 Washington
27/9 Long Valley
28/9 Morristown
29/9 Irvington
30/9 New Jersey City
1/10 East Manhattan, New York City.
Wednesday, August 17, 2005
45 Hardrock Photos
We added 45 more Hardrock photos, taken by Tim Erickson.
This link gets you directly there:
http://www.ultrawalk.com/Hardrock/Hardrock%202005/Hardrock%202005%20-%20Photos.htm
If you are interested in 2001 and 2004 HR photos as well, or in our events, go to the homepage http://www.ultrawalk.com and scroll down till you get to the links.
This link gets you directly there:
http://www.ultrawalk.com/Hardrock/Hardrock%202005/Hardrock%202005%20-%20Photos.htm
If you are interested in 2001 and 2004 HR photos as well, or in our events, go to the homepage http://www.ultrawalk.com and scroll down till you get to the links.
Jesper Olsen's schedule from Chicago to New York
Schedule from Chicago to New York:
17/8 Valparaiso
18/8 Hanna
19/8 Plymouth
20/8 Warsaw
21/8 Columbia City
22/8 Fort Wayne
23/8 Van Wert
24/8 Delphos
25/8 Cairo
26/8 Williams Town
27/8 Upper Sandusky
28/8 Bucyrus
29/8 Mansfield
30/8 Wooster
31/8 E. Greenville
1/9 Canton
2/9 Minerva
3/9 Lisbon
4/9 East Liverpool
5/9 Cross of hwy. 30 # hwy. 18
6/9 Pittsburg
7/9 Wilkinsburg
8/9 Irwin
9/9 Greensburg
10/9 Ligonier
11/9 Stoystown
12/9 Bedford
13/9 Breezewood
14/9 Mc Connellsburg
15/9 Chambersburg
16/9 Gettysburg
17/9 Rest day
18/9 Abbotstown
19/9 York
20/9 Lancaster
- All the above on Highway 30.
21/9 New Holland
22/9 Reading
23/9 Boyertown
24/9 Allentown
25/9 Easton
26/9 Washington
27/9 Long Valley
28/9 Morristown
29/9 Irvington
30/9 New Jersey City
1/10 East Manhattan, New York City.
If anyone can help or wants to run with Jesper along the way, please let me know!
17/8 Valparaiso
18/8 Hanna
19/8 Plymouth
20/8 Warsaw
21/8 Columbia City
22/8 Fort Wayne
23/8 Van Wert
24/8 Delphos
25/8 Cairo
26/8 Williams Town
27/8 Upper Sandusky
28/8 Bucyrus
29/8 Mansfield
30/8 Wooster
31/8 E. Greenville
1/9 Canton
2/9 Minerva
3/9 Lisbon
4/9 East Liverpool
5/9 Cross of hwy. 30 # hwy. 18
6/9 Pittsburg
7/9 Wilkinsburg
8/9 Irwin
9/9 Greensburg
10/9 Ligonier
11/9 Stoystown
12/9 Bedford
13/9 Breezewood
14/9 Mc Connellsburg
15/9 Chambersburg
16/9 Gettysburg
17/9 Rest day
18/9 Abbotstown
19/9 York
20/9 Lancaster
- All the above on Highway 30.
21/9 New Holland
22/9 Reading
23/9 Boyertown
24/9 Allentown
25/9 Easton
26/9 Washington
27/9 Long Valley
28/9 Morristown
29/9 Irvington
30/9 New Jersey City
1/10 East Manhattan, New York City.
If anyone can help or wants to run with Jesper along the way, please let me know!
Hyponatremia Consensus Statement
Go to www.cjsportmed.com, and click on July 2005 issue. If you have any=20
difficulty obtaining this article, write to me and I will send you a pdf.
difficulty obtaining this article, write to me and I will send you a pdf.
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