Author Topic: Runners to learn from  (Read 12957 times)

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adarqui

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Re: Runners to learn from
« Reply #135 on: December 24, 2018, 07:35:06 pm »
0
great blog series. some guy in the 2013+'s trying to replicate an elite's (his coach) training from 1981-1982.

https://acceptableintheighties.wordpress.com/page/1/

lots of gold in that blog.

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Tim Hutchings, who is in a far better position than I to comment, wrote an article in Athletics Weekly last week in which he lamented the fact that many of today’s better runners are under-raced compared with the runners in the ‘80s. I think this is partly down to a fear of being found out. A lot of people tend to only race when they’re in really good form now, rather than using races as a way of finding form. Charlie Spedding writes about not being scared to race in his book ‘From Last to First’, much of which is concerned with the mental approach to running. Rather than attempting to avoid racing people who are better than you, or being scared to compete, he advocates seeing racing better runners as an opportunity rather than something to be feared.

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The ‘focus’ Charlie refers to requires a bit more time. It means deciding what you want to do and then getting on with it. It means deciding to run twice a day, and accepting that running will become the punctuation to your day, the two bookends between which everything else fits.

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This is an exercise anyone can do (you don’t have to be in a pub, but it helps). It makes you accountable to yourself, and it gives you something to refer back to. And it’s pretty simple. Get yourself a pad of paper and write “What do I want?”, “Why do I want it?” and “How much do I want it?” If you don’t know the answers to those questions, Charlie reckons, you’re unlikely to get the most out of yourself competitively. I’ve done my own version for this summer, but it’s not going on here. It’s one thing being accountable to yourself and quite another to make yourself accountable to eightlane message board posters! Having target races doesn’t mean that you don’t run other races, or that you don’t run the other races hard, but that you aim to really put pressure on yourself in the races where you want to get results.

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As one of the Costorphine AC runners put it, ‘I don’t want to hear of any example of anyone being able to remember their own name within ten minutes of finishing a leg!’



will paste more quotes as i keep reading.

adarqui

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Re: Runners to learn from
« Reply #136 on: December 29, 2018, 12:55:03 am »
0
a piece of bill rodgers training journal!

that mileage tho.

https://runningscience.co.za/elite-athletes-training-log/bill-rodgers/





also some stuff here:

http://www.letsrun.com/forum/flat_read.php?thread=2134702

Quote
   
RE: Bill Rodgers Training Log 9/23/2007 1:06PM - in reply to Leirbag
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in his book he outlines his training routine. in summary, high mileage, 2 runs a day peppered with light speed work a couple times per week and very frequent races. trained through most races as he prepared for his marathons. 130 mpw was normal, week after week, year after year. 90 was a very light week and he hit 200 at least once. consistency, consistency, consistency. great book.

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Marathons

1. 1973 Boston (DNF)
2. 1973 Bay State (2:28:12) 1st CR
3. 1974 Boston (2:19:34) 14th
4. 1974 NYC (2:36:00) 5th
5. 1974 Philadelphia (2:21:57) 1st CR
6. 1975 Boston (2:09:55) 1st AR
7. 1975 Enschede, Holland (DNF)
8. 1975 Fukuoka (2:11:26) 3rd
9. 1976 Olympic Trials (2:11:58) 2nd
10. 1976 Montreal Olympics (2:25:14) 40th
11. 1976 NYC (2:10:10) 1st CR
12. 1976 Sedo Island, Japan (2:08:23) 1st CR (200 meters short)
13. 1976 Baltimore (2:14:28) 1st CR
14. 1977 Kyoto, Japan (2:14:25) 1st
15. 1977 Boston (DNF)
16. 1977 Amsterdam, Holland (2:12:46) 1st CR
17. 1977 NYC (2:11:28) 1st
18. 1977 Fukuoka (2:10:55) 1st
19. 1978 Boston (2:10:13) 1st
20. 1978 NYC (2:11:28) 1st
21. 1978 Fukuoka (2:12:53) 6th
22. 1979 Boston (2:09:27) 1st AR
23. 1979 Montreal (2:22:12) 15th
24. 1979 NYC (2:12:12) 1st
25. 1980 Boston (2:12:11) 1st
26. 1980 Toronto (2:14:47) 1st
27. 1980 NYC (2:13:20) 5th
28. 1981 Houston-Tennaco (2:12:10) 1st CR
29. 1981 Boston (2:10:34) 3rd
30. 1981 Atlantica-Boavista, Rio de Janeiro, Brazil (2:14:13) 1st CR
31. 1981 Stockholm, Sweden (2:13:28) 1st
32. 1981 Bank One, Columbus, OH (2:17:34) 7th
33. 1982 Houston (2:14:51) 5th
34. 1982 Tokyo (2:24) 301st
35. 1982 Boston (2:12:38) 4th
36. 1982 Atlantica-Boavista, Rio de Janeiro, Brazil (DNF)
37. 1982 Big M, Melbourne, Austrialia (2:11:08) 1st
38. 1983 Orange Bowl, FL (2:15:08) 1st
39. 1983 Boston (2:11:58) 10th
40. 1983 Beijing, China (DNF)
41. 1983 Chicago (2:21:40)
42. 1984 U.S. Olympic Trials (2:13:31) 8th
43. 1985 New Jersey Waterfront (2:14:46) 2nd
44. 1985 NYC (2:15:31) 7th
45. 1986 Boston (2:13:35) 4th
46. 1986 Chicago (2:15:31) 11th
47. 1987 Phoenix (DNF)
48. 1987 Boston (2:18:18) 15th
49. 1987 NYC (2:25:01) 54th
50. 1988 Phoenix (DNF)
51. 1988 Los Angeles ( 2:20:27) 2nd masters
52. 1988 Boston (2:18:17) 2nd masters
53. 1988 NYC (DNF)
54. 1989 Los Angeles (2:22:24)
55. 1990 Boston (2:20:46) 5th masters
56. 1992 Vietnam International 19th
57. 1996 Boston (2:53)
58. 1999 Boston (DNF)

Awards and distinctions

* 1973 AAU All-American Long Distance Team (20K)
* 1975 National AAU- DI Benadato Award - Best Athletic Performance
* 1975 Nominated Sullivan Award (placed second)
* 1975 Ranked #1 in the World in the Marathon by Track & Field News
* 1976 Ranked #6 in the World in the Marathon by Track & Field News
* 1976 Member U.S. Olympic Team - Montreal, Canada
* 1976 AAU All-American Track & Field Team (10K)
* 1977 Ranked #1 in the World in the Marathon by Track & Field News
* 1978 Ranked #2 in the World in the Marathon by Track & Field News
* 1979 Ranked #1 in the World in the Marathon by Track & Field News
* 1981 Ranked #7 in the World in the Marathon by Track & Field News


Personal track records

* 1/2 mile - 1 48
* 1 mile - 4:18.8
* 2 miles - 8:48 (indoor practice); 8:53.6 (1975)
* 3 miles - 13:25.4 (1976)
* 5 kilometers - 13:42.00 (1978)
* 10 kilometers - 28:04.4 (1976)
* 15 kilometers - 43:39.8 (1977 - American Record)
* 10 miles - 46:35
* 20 kilometers - 58:15 (1977 - American Record)
* 1 hour - 12 mi 1351 yd (20.556 km) (1977 - American Record)
* 25 kilometers - 1:14:12 (1979 - World and American Record)
* 30 kilometers - 1:31:50 (1979 - American Record)

Personal road records

* 10 kilometers: 28:16 (1983)
* 15 kilometers: 43:25 (1981)
* 20 kilometers: 58:43 (1982)
* 25 kilometers: 1:17:23
* 30 kilometers: 1:29:04 (1976 - Unofficial World Road Record)
* Marathon (42.195 kilometers): 2:09:27 (1979 - American Record)

Major road race wins

* Boston Marathon: 4 wins
* New York City Marathon: 4 wins
* Fukuoka Marathon: 1 win
* Houston Marathon: 1 win
* Falmouth Road Race: 3 wins
* Lynchburg 10 miler: 5 wins
* Cherry Blossom 10-Mile Run: 4 wins
* Beverly Hills 10 km: 4 wins
* Azalea Trail 10 km: 4 wins
* Bloomsday 12 km: 1 win
* Gasparilla 15 km: 1 win (first yr.)
* Jacksonville 15 km: 1 win
* BIX 7: 2 wins (incl. first yr.)
* Big Boy 20 km: 3 wins



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Pace?? wrote:
What kind of pace was he running most of his runs at during the 150-160 mile weeks?

6- 7 min./mile, thousands of laps around Jamaica Pond in Boston.

Avg. mileage in 73 before Boston well below 150 per week though he did have some 140's.

adarqui

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Re: Runners to learn from
« Reply #137 on: January 05, 2019, 06:04:55 pm »
0
Enoch is a damn monster. He's looking to go sub 2:15 in Boston.. that's major. He might be able to do it too, he's in incredible form right now.

just a long run workout, 20 miles in 2h3m, with 4:50's dropped in etc.

https://www.strava.com/activities/2057709817

adarqui

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Re: Runners to learn from
« Reply #138 on: January 17, 2019, 02:00:20 pm »
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Enoch Nadler track workout.. he's getting ready to try and sub14 Matanza's 5k:

1.52 mi @ 4:24 pace.

https://www.strava.com/activities/2084838369

8 x 200 / 100 float

6:41, split 4:26 for the 1600, overall 15 seconds faster than when I did this workout during my CIM build. Ready to break 14 next weekend at Matanzas 5k!


adarqui

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Re: Runners to learn from
« Reply #140 on: January 21, 2019, 03:13:17 pm »
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Stephen Scullion 2018 Houston Half .. 1:03 ish

https://www.strava.com/activities/1356967582/overview

adarqui

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Re: Runners to learn from
« Reply #141 on: January 21, 2019, 03:14:58 pm »
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Ried Coolsaet

2015 Berlin Marathon

2:10 ish

https://www.strava.com/activities/401215699/overview

adarqui

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Re: Runners to learn from
« Reply #142 on: January 28, 2019, 09:22:23 pm »
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Quote
danny.doc

Thank you.

I can’t thank everyone enough for showing support before and after the race in Houston. I felt every bit of support and it’s that type of energy that helps one dig a little deeper during the race when things get difficult. It gets one through the journey and lifts one to higher places than first imagined. It also makes the celebration much better. This USA Olympic Trials qualifier is not only mine but a larger team effort.

In the buildup to the race, I tried to learn as much as possible about the Marathon, without it becoming overwhelming. I was going to do something I had never done before, which makes for a stressful yet exhilarating experience. I gleaned information from many sources, Coach Lundo, my teammates, family and friends in the community who have run the Marathon. There are a host of tiny details I carried with me into race day. It’s a little bit like being a collector. You collect, sift through everything and keep the things that help.

One thing that helped me in the last few weeks was writing down my plan of attack. About 10 days out, I wrote out the range of splits I thought I could hit in 5-mile increments. I also wrote down a quote/image I thought would help me for that segment. I can’t remember if all of these quotes/images surfaced in my head during the race, but the theme was there for me.

The splits I explicitly remember seeing during the race were the 10-mile, Half and 20-mile (52:40, 1:09:13, 1:46:00). Other than that, I was zoned in, sometimes checking my watch for a split, but mostly trying to hit the right feel.

The lesson I took away from this is I knew myself better than I realized. I had put in the training for months and it had produced self-knowledge. If we know ourselves and we put in the right training, there is less fear around an experience, and you can just let go, let it fly, and dive into the moment.


LBSS

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Re: Runners to learn from
« Reply #144 on: February 05, 2019, 12:56:52 am »
+1
lol it's reassuring that he occasionally excoriates himself for "laziness!!"
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

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Re: Runners to learn from
« Reply #145 on: February 05, 2019, 12:48:18 pm »
0
lol it's reassuring that he occasionally excoriates himself for "laziness!!"

hah yup.

I ordered his book "Marathon Man", should be here soon. I've been fascinated with Bill Rodgers lately.. Seems like he had a very simple formula, and after several years, it took him to the "promised land". Just a high mileage guy, who loved to race. Pretty simple for the most part. Interested to see what he says in his book.

I have "Self Made Olympian" from Ron Daws, another high mileage guy who raced often. I love that style.

adarqui

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Re: Runners to learn from
« Reply #146 on: March 01, 2019, 12:48:37 pm »
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Enoch Nalder

14:09 5k by himself on a track.

https://www.strava.com/activities/2181383682

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Solo 5k Time Trial: 14:09 on marathon legs w/ 60 degrees and 100% humidity. 2nd fastest 5k ever
Felt strong the whole way, missed sub 14 but really happy considering conditions, training and solo effort! Pumped for Gate next weekend! 1 year to go to the Olympic Trials!

apparently there's vid, but i can't find it. if they reply with a link i'll edit it in.

adarqui

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Re: Runners to learn from
« Reply #147 on: March 09, 2019, 10:21:54 pm »
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Enoch Nadler, 8th OA in the 15k Championships - this race always has an insane field.

one of the fastest Floridians ever.

4:48 a mile.

https://my4.raceresult.com/117905/results#1_5C651A

https://www.strava.com/activities/2202589707


adarqui

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Re: Runners to learn from
« Reply #148 on: April 09, 2019, 11:05:05 pm »
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danny docherty, cherry blossom 10 miler

19th OA, flying.

https://www.strava.com/activities/2277268764/overview

adarqui

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Re: Runners to learn from
« Reply #149 on: April 12, 2019, 03:01:51 pm »
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some really nice episodes, showcasing Enoch Nadler getting ready for the 2020 US Olympic Trials - Marathon.

native Floridian.

ep1:

https://www.facebook.com/2014013/videos/10114943318536681/UzpfSTIwMTQwMTM6MTAxMTQ5NDQxNzY0ODczNDE/?id=2014013&eid=ARAsxeV_BYGCz4EmYPE4bV5cfsa7hjWkuZ-J-PUN09ZZdBxExFbrW_YAVGvJMEJCUTh-8vmc0AhzGx3d

ep2:

https://www.facebook.com/2014013/videos/10115027531717791/?id=2014013&eid=ARAsxeV_BYGCz4EmYPE4bV5cfsa7hjWkuZ-J-PUN09ZZdBxExFbrW_YAVGvJMEJCUTh-8vmc0AhzGx3d

^^ has some interesting info about how he grew up.. didn't expect that. and he also was a pro poker player for 5 years hah.

he's probably Florida's fastest guy right now, serious range from mile to marathon.