Stevenson Boys Distance

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Stevenson Boys Distance

• Track Distance Training Plan Spring 2005

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Training Calendar
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Training Calendar
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Recovery Runs

• These are designed to allow your body to recover
  from hard training runs while adding to your base
  mileage.
• As such, they are as important as the long runs
  in helping your body properly adapt to the higher
  mileage. Since their purpose is to help you
  recover more completely, you should start out at
  an extremely relaxed effort and gradually settle
  into a very relaxed effort. Typically they are
  run I minute slower per mile than your long runs.
  
• At this effort, your body is on automatic pilot
  and can more effectively circulate out the toxins
  (the natural waste products of muscle cell
  contractions) from your legs. Any faster and you
  will actually accumulate more hydrogen ions in
  the bloodstream.
• Most runners don't run slow enough on their
  recovery days and end up injured or overtrained
  sooner or later since their bodies are not given
  the chance to recover enough. It is also
  important to run on the softest and flattest
  surface you can find to lessen the pounding on
  your body.
• Afterwards, stretch assertively for at least
  10-15 minutes to improve your flexibility and
  squeeze out any remaining tightness.

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Recovery Runs

• Dates TBA

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JUNK Miles

• For someone who is training for a race, junk
  miles are...
• ...miles run without a specific purpose and/or
  miles done with a purpose, but done incorrectly
  (like doing a recovery run too fast).
• The term was first defined by Dr. Jack Daniels to
  describe training intensity inappropriate to the
  desired stressor. A good example would be
  running a recovery run too fast or too long.
• Another dimension I use is that junk miles are
  those that prevent you from achieving your
  intended goal on your next scheduled run.

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Dual Minor Meets

• Every race is a TEST OF COURAGE.
• For runners to achieve their goals and realize
  their full potential, we must encourage them to
  take that test.

• 3/10/2005 GREEN VS GOLD _at_ Stevenson Field House
• 3/17/2005 LAKE ZURICH _at_ Stevenson H.S. Field
  House
• 3/5/2005 BUFFALO GROVE INVITE _at_ BUFFALO GROVE
  H.S.
• 4/11/2005 ANTIOCH, NORTH CHICAGO _at_ Stevenson
  H.S.Stadium
• 4/18/2005 WARREN _at_ LIBERTYVILLE _at_ LIBERTYVILLE
  H.S.
• 4/25/2005 VERNON HILLS _at_ MUNDELEIN _at_ MUNDELEIN
  H.S.
• 5/2/2005 ZION BENTON _at_ WAUCONDA _at_ WAUCONDA H

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Major and Championship Frosh/Soph Meets

• 5/4/2005 F/S ANTIOCH INVITATIONAL _at_ ANTIOCH H.S.
• 4/26/2005 F/S NEW TRIER INVITE _at_ NEW TRIER EAST
  H.S.
• 5/14/2005 F/S PRAIRIE LAKE F/S INVITE _at_ WAUCONDA
  H.S.

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Major and Championship Varsity Meets

• 4/15/2005 PATRIOT RELAYS _at_ Stevenson H.S.
  Stadium
• 4/22/2005 BOB COHOON INVITE _at_ DOWNERS GROVE SOUTH
  H.S.
• 4/29/2005 GLENBROOK NORTH INVITATIONAL _at_
  GLENBROOK NORTH H.S.
• 5/6/2005 LAKE COUNTY INVITE _at_ HIGHLAND PARK H.S._at_
  WOLTERS STADIUM
• 5/12/2005 N.S.C. CHAMPIONSHIPS _at_ WARREN _at_ WARREN
  H.S. O'PLAINE CAMPUS
• 5/20/2005 IHSA SECTIONAL CHAMPIONSHIPS
• 5/27-28/2005 IHSA STATE MEET _at_ EIU CHARLESTON
• 6/17-18/2005 Nike Outdoor National Championships

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Applying Strategy to the 800 Meter Run

• Running in lanes or alleys around the first curve
• A fast, early pace
• Passing
• Staying out of boxes
• Interruptions in pace

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Running in lanes or alleys around the first curve

• Runners behind at the break-line are at a
  disadvantage because they will have to run wide
  for much of the remainder of the race in order to
  move up and gain position on the leaders.
• They should make the most of the situation by not
  breaking for lane 1 or 2 immediately from the
  outside lanes, and run a diagonal straight line
  to the next curve to minimize the extra distance
  they have to run and avoid the congestion in the
  inside lanes.

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A fast, early pace

• Tactically, a fast first 400-meters punishes an
  800/1600-type runner more than a 400/800-type
  runner because it is closer to their maximum
  400-meter speed.

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Passing

• Remember that half of this race is run on the
  curve! (More than half on wide-radius tracks.)
• When passing, position on the outside shoulder of
  the runner ahead must be gained on the curve in
  order to move past on the straight and into the
  inside lane before the curve.

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Staying out of boxes

• The 800 is almost always a tightly-bunched race,
  so 800-meter runners have to be able to run in
  traffic.
• When positioned in lane 1 behind the leaders,
  runners have to be wary of others coming up from
  behind on their outside shoulder and becoming
  "boxed-in".
• In most cases, they are far better off running a
  few extra meters in lane 2 or 3 through the first
  300-400 meters until the field strings-out to
  avoid all the contact and boxing-in that tends to
  occur in the inside lanes.

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Interruptions in pace

• The biggest challenge facing an 800-meter runner
  is avoiding interruptions in pace.
• A basic rule in the middle distance races (800
  and 1600-meters) is that a runner can only make
  TWO aggressive accelerations in a fast-paced
  race.
• Runners who have to spend those two accelerations
  to recover from being tripped, pushed, cut-off or
  getting out of a box will find themselves
  stripped of the ability to accelerate once more
  at the end of the race.

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APPLYING STRATEGY TO THE 1600-METERS

• Since the 1930's when the world record stood at
  406, the "Magic of the Mile" lies in the
  opportunity it gives a front-runner to break away
  from the field. But since the middle stage of the
  race is relatively short, position runners who
  stay relatively close to the leaders can use
  superior speed to overtake them at the end

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Front runners win by breaking away

• The leaders of the race usually assume
  front-running positions and force the pace
  because they believe they are vulnerable to being
  beaten by faster finishers in a slow-paced race.
• They want a fast-pace from the start so their
  opponents will fall behind or tire to the point
  of being unable to increase the pace at the end
  of the race.
• If they have not been successful in gapping the
  field after 800-meters, they can employ some
  short bursts of faster running to initiate a
  break.
• This tactic is called surging

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Position runners win by maintaining contact with
the leaders

• The first rule of position-running is, "Never
  lose contact with the leaders!
• If successful, they can often use superior speed
  to overtake them at the finish.
• This simple strategy is often complicated,
  however, by the fact that there are other runners
  in the race with the same plan.
• In this case, another position-running strategy
  called a long finish can be effective.
• The object of this tactic is to surprise the
  field by dramatically increasing the pace well
  before the finish . . . usually after about 1000
  meters . . . and is based on the premise that the
  front-runners will be demoralized by losing the
  lead, and that other position runners will lack
  the confidence (or toughness) to respond with so
  much distance remaining to the finish.

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Final Thoughts

• Some athletes are natural front-runners. Over the
  course of their entire careers, most coaches are
  fortunate to find 5 or 6 such runners who can
  dictate the pace of their races.
• Despite the advantages we may attach to
  position-running tactics, we should not make the
  mistake of discouraging our runners from taking
  the lead and forcing the pace if that is where
  they feel most comfortable and in control in a
  race.

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Long Conversational Runs

• These are designed to improve your endurance and
  are the most important aspect of your training.
• You should start out at a very relaxed effort to
  warm up properly for 2 miles and gradually settle
  into a relaxed pace that allows you to carry on a
  conversation. At this effort, your body will best
  be able to make the physiological adaptations to
  improve your endurance. Any faster and you will
  sacrifice building your endurance for building
  speed.
• Make it a priority to drink plenty of fluids the
  day before, the day of and the day after long
  runs to reduce the amount of dehydration that
  will occur.
• Be sure to stretch after the run, but plan to
  stretch more assertively the next day to help
  flush out the tightness.

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Long Conversational Runs Aerobic Threshold - 10
to 20 miles at Home (No more than 20 of the
mileage for that week)

• 2/27/2005
• 3/06/2005
• 3/13/2005
• 3/20/2005
• 3/27/2005
• 4/03/2005
• 4/10/2005

• 4/17/2005
• 4/24/2005
• 5/01/2005
• 5/08/2005
• 5/15/2005
• 5/22/2005

For example If you are running 50 miles a week
you can run 10 miles on Sunday or 60 miles 12
miles. To run a 20 mile Sunday you should be
running 100 miles a week.
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VO2 Max Mile Repeats_at_ Big Bear Lake Goal 500
or faster
Steve Plasencia
Dr. Joe Vigil

• 2/28/2005 1 X 1 Mile Run
• 3/8/2005 2 X 1 Mile Run
• 3/14/2005 3 X 1 Mile Run
• 3/21/2005 4 X 1 Mile Run
• 4/4/2005 5 X 1 Mile Run
• 4/12/2005 6 X 1 Mile Run

• 4/19/2005 5 X 1 Mile Run
• 4/26/2005 4 X 1 Mile Run
• 5/3/2005 3 X 1 Mile Run
• 5/9/2005 2 X 1 Mile Run
• 5/16/2005 1 X 1 Mile Run

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Oregon Drill

• 3/1/2005
• 3/15/2005
• 4/12/2005
• 4/26/2005
• 5/10/2005
• 5/24/2005

• 1000 Warmup Pace
• 12 x 100 Alt. Easy/Medium/Hard
• 1000 Medium Pace
• 12x100 Alt. Easy/Medium/Hard
• 1000 Hard Pace
• 12x100 Alt. Easy/Medium/Hard
• RUN CONTINUOUSLY!

Coach Bowerman
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Nate Sweet 200s

• 3/11/2005
• 3/31/2005
• Maybe More

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Speed Endurance Training

• 3/23/2005
• 3/03/2005
• 4/14/2005
• 4/28/2005

• Repeat this set three times
• 200 Fast 30 sec
• 200 Fast 30 sec
• 400 Fast 60 sec
• 200 Fast 30 sec
• 3 min R.I. (200 Jog between each run 400
  between sets)

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• Frank Shorters
• 2(6 X 200) Recovery 100 Jog in equal time
• 15 X 200 Recovery 100 Jog in equal time

• 3/03/2005
• 1st Set Get out pace 2nd. Set Cutdowns
• 3/08/2005
• 5 Medium - 5 Medium/Hard - 5 Hard
• 3/17/2005
• 1st Set Get out pace 2nd. Set Cutdowns
• 3/22/2005
• 5 Medium - 5 Medium/Hard - 5 Hard
• 4/05/2005
• 5 Medium - 5 Medium/Hard - 5 Hard
• 4/14/2005
• 1st Set Get out pace 2nd. Set Cutdowns

• 4/19/2005
• 5 Medium - 5 Medium/Hard - 5 Hard
• 4/28/2005
• 1st Set Get out pace 2nd. Set Cutdowns
• 5/03/2005
• 5 Medium - 5 Medium/Hard - 5 Hard
• 5/12/2005
• 1st Set Get out pace 2nd. Set Cutdowns
• 5/17/2005
• 5 Medium - 5 Medium/Hard - 5 Hard

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EMIL ZATOPEK

• 3/16/2005 20 X 400 _at_ 1 min R.I. hold under 75
  sec.
• 3/2/2005 20 X 400 _at_ 1 min R.I. hold under 75
  sec.
• 3/30/2005 20 X 400 _at_ 1 min R.I. hold under 75
  sec.
• 4/6/2005 20 X 400 _at_ 1 min R.I. hold under 75
  sec.
• 5/4/2005 20 X 400 _at_ 1 min R.I. hold under 75 sec.

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• So revolutionary was Zatopek's training, so
  astonishing its intensity, and so phenomenal his
  racing results, that word of his daily regimen
  quickly outstripped its actuality. He was doing
  60x400 meters in 60 seconds, a workout that
  almost surely surpasses man's ability.
• When people saw him racing, they were willing to
  believe almost anything. The sight of Zatopek on
  the track was positively riveting. No one has
  given freer vent to racing's agony. He tilted his
  head, furrowed his brow, wagged his tongue out of
  his mouth, rolled his shoulders, twisted his arms
  across his body, and appeared on the brink of an
  epileptic seizure.
• It was the quantity of Zatopek's interval
  training that produced results. His training for
  the 1948 London Olympic Games, in which he won
  the 10,000 meters, consisted of daily workouts of
  5 x 200 meters, 20 x 400 meters and 5 x200
  meters.
• Immediately prior to the London Games, Zatopek
  ran 60 x 400 meters for 10 days in a row.
• Four years later, feeling that he needed even
  more training to ensure a triple victory in
  Helsinki, Zatopek began running 5 x 100 meters,
  20 x 400 meters and 5 x 100 meters twice a day.

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Steve Prefontaine

• Some people create with words or with music or
  with a brush and paints. I like to make something
  beautiful when I run. I like to make people stop
  and say, 'I've never seen anyone run like that
  before.' It's more than just a race, it's a
  style. It's doing something better than anyone
  else. It's being creative."
• "A lot of people run a race to see who is
  fastest. I run to see who has the most guts, who
  can punish himself into exhausting pace, and then
  at the end, punish himself even more. Nobody is
  going to win a 5,000 meter race after running an
  easy 2 miles. Not with me. If I lose forcing the
  pace all the way, well, at least I can live with
  myself."
• "To give anything less than your best is to
  sacrifice the Gift."
• "I don't just go out there and run. I like to
  give people watching something exciting."
• "Something inside of me just said 'Hey, wait a
  minute, I want to beat him,' and I just took
  off."

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Steve Prefontaine

• "What I want is to be number one."
• "Somebody may beat me, but they are going to have
  to bleed to do it."
• "I'm going to work so that it's a pure guts race
  at the end, and if it is, I am the only one who
  can win it."
• "How does a kid from Coos Bay, with one leg
  longer than the other win races? All my life
  people have been telling me, 'You're too small
  Pre', 'You're not fast enough Pre', 'Give up your
  foolish dream Steve'. But they forgot something,
  I HAVE TO WIN."
• "A race is a work of art that people can look at
  and be affected in as many ways theyre capable
  of understanding."
• "You have to wonder at times what you're doing
  out there. Over the years, I've given myself a
  thousand reasons to keep running, but it always
  comes back to where it started. It comes down to
  self-satisfaction and a sense of achievement."

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LACTATE TOLERANCE TRAINING

• 2/25/2005
• 3/18/2005
• 3/04/2005
• 4/01/2005
• 4/08/2005

• 1200 mtr even paced run
• 4 mile tempo run
• 1200 mtr run descend the 400's 1-3 (drop time on
  each 400)
• The second 1200 simulates the finish of a hard
  race
• Continuous

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• 3/10/2005
• 3/24/2005
• 4/21/2005
• 4/07/2005
• 5/19/2005
• 5/05/2005

• 10 X 100
• 60 Buildup (Make each stride faster than the
  last)
• 20 Maximum Speed (ALL OUT)
• 20 Float (The legs should move easily under the
  body like a wheel rolling smoothly along)
• Jog (REST) Curves after each 100

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VO2 Max Training

• 2/24/2005
• 3/24/2005
• 4/21/2005
• 4/7/2005
• 5/5/2005

• 2(3X300) (40)
• 200 jog in 40 sec after each 300
• 3 Minutes Active Rest after set 1 and 2 and
  before the final set (Jog)
• 6 X 300 (45)
• 200 jog in 40 sec after each 300

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Running Form

• Run Tall This means erect, running with full
  extension of the back, hips and legs as opposed
  to 'sitting down' when running
• Run with a relaxed action This means move
  easily, as opposed to tensing and 'working hard'
  to move. Let the movements of running flow. Keep
  the hands relaxed, the shoulders low and the arm
  swing rhythmically by the sides.
• Run Smoothly This means float across the top of
  the ground. All motion should be forward, not up
  and down. Leg action should be efficient and
  rhythmic. The legs should move easily under the
  body like a wheel rolling smoothly along.
• Drive Push from an extended rear leg, rear
  elbow drive with a forward knee drive followed by
  a strike and claw foot action just behind the
  body's centre of gravity.

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Saturday Road TripsLong Conversational Hilly
Runsex Kettle Moraine, Vet Acres, etc.

• 04/09/2005
• 04/16/2005
• 04/23/2005
• 04/30/2005

• 03/12/2005
• 03/19/2005
• 03/26/2005
• 04/02/2005

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• 3/1/2005
• 3/15/2005
• 3/22/2005
• 4/13/2005
• 4/20/2005
• 4/27/2005
• 4/5/2005
• 5/11/2005
• 5/18/2005

• Run Tempo 7 to 10 miles at Half Day

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Various Distance Runs

• 3/28/2005 12 Mile Tempo Run _at_ Veterans Acres in
  Crystal Lake
• 3/7/2005 12 Mile Tempo Run _at_ Veterans Acres in
  Crystal Lake
• 4/2/2005 Independance Grove to Half Day Time Trial

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Summer Training

• 6/15-18/2005 Flathead Distance Camp, Big Fork,
  Montana
• 6/20-23/2005 Flathead Distance Camp, Big Fork,
  Montana
• 7/9-11/2005 Coach Schauble USA Track Field
  Level III Endurance School

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Flathead Distance Camp

• The Flathead Lake Camp is one of the best camps
  in the Northwest and the price is right at only
  150.00.
• Campers will be transported by van to run on some
  of the most beautiful trails in the area.
• Educational sessions will feature such topics as
  goal setting, team building, motivation,
  nutrition, and training ideas.
• Runners of high school age with differing
  abilities are welcome.
• Because of the interest in this camp you are
  encouraged to contact Bill or Sara Brist as soon
  as possible to make reservations for the camp
  date which best fits your schedule