Author Topic: Runners to learn from  (Read 4040 times)

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Coges

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Re: Runners to learn from
« Reply #60 on: December 10, 2017, 10:30:56 pm »
+1
someone i learn from on strava.. 4:12 miler.

my q:

Quote
Andrew Darqui Hey Kevin, i'm in a pretty flat area but I do have one "hill" (like ~50ft lol) nearby, and a park 20 or so minutes away which has more hills like that.. Do you think eventually it would be beneficial to do some running on that incline? ie, do you seek out hills on occasion as a strength tool? I know several people who just run "elevation" for the fun of it, not necessarily as a supplementary tool for their speed etc. So wondering if you use hills to supplement/enhance your speed? peace man!

his answer:

Quote
Kevin O'Brien Hey Andrew! I think hills seem to help a lot. Builds plenty of strength and less risk of injury. During winter and spring i do hills once a week. Check out my Saturday sessions in 'Welchtown'. Here i do about 12 hills from 200m to about 350m with a gentle jog back down. It seems like you are flying at the moment too. Big mile race in you soon!!


That first part is important: "I think hills seem to help alot". He feels it really helps his strength & power.

I mean, common knowledge is to do hills, but just wanted to hear from someone this fast & what he thinks about it. Seems like they are an important off-season tool for him.

Cool stuff.. going to start implementing them in January after my deload.. which is basically the start of my "off season" lol.

peace

I'm well late to this conversation but with regards to hills I had a friend who's in her 50s now but was a Thia olympian qualifier back in the day. Swears by hills training or as she calls it "running up the mountain" to build her base. She was a sub 3hr marathoner into her late 40s and even did the Comrades run for her 50th birthday. Crazy woman. She has offered run training for both me and my wife which I might have to take her up on one day.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: Runners to learn from
« Reply #61 on: December 11, 2017, 08:52:27 pm »
0
someone i learn from on strava.. 4:12 miler.

my q:

Quote
Andrew Darqui Hey Kevin, i'm in a pretty flat area but I do have one "hill" (like ~50ft lol) nearby, and a park 20 or so minutes away which has more hills like that.. Do you think eventually it would be beneficial to do some running on that incline? ie, do you seek out hills on occasion as a strength tool? I know several people who just run "elevation" for the fun of it, not necessarily as a supplementary tool for their speed etc. So wondering if you use hills to supplement/enhance your speed? peace man!

his answer:

Quote
Kevin O'Brien Hey Andrew! I think hills seem to help a lot. Builds plenty of strength and less risk of injury. During winter and spring i do hills once a week. Check out my Saturday sessions in 'Welchtown'. Here i do about 12 hills from 200m to about 350m with a gentle jog back down. It seems like you are flying at the moment too. Big mile race in you soon!!


That first part is important: "I think hills seem to help alot". He feels it really helps his strength & power.

I mean, common knowledge is to do hills, but just wanted to hear from someone this fast & what he thinks about it. Seems like they are an important off-season tool for him.

Cool stuff.. going to start implementing them in January after my deload.. which is basically the start of my "off season" lol.

peace

I'm well late to this conversation but with regards to hills I had a friend who's in her 50s now but was a Thia olympian qualifier back in the day. Swears by hills training or as she calls it "running up the mountain" to build her base. She was a sub 3hr marathoner into her late 40s and even did the Comrades run for her 50th birthday. Crazy woman.

nice!! ya everyone i seem to know online does hills too. missing ingredient it seems, can't wait to hit them in 2018.

Quote
She has offered run training for both me and my wife which I might have to take her up on one day.

hah cool. I know how it feels tho, if an olympian were to offer me training right now i'd probably be like, 'maybe in the future if the offer still stands' lool.

adarqui

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Re: Runners to learn from
« Reply #62 on: December 11, 2017, 10:06:04 pm »
0
someone posted this photo of a magazine article on Sonja Friend-Uhl (posted on the previous page):



such a beast.

http://running.net/read_new/sonja-friend-uhl-masters-running-world

Quote
What records do you currently hold?
World Masters Female (40-44) Indoor Mile: 4:44.84
American Masters Female (40-44) Outdoor Mile: 4:45.68
American Masters Female (40-44) Indoor 3000m (9:50.37)
American Masters Female (40-44) 1500m in 4:16>99
World Non-Club 4 x 800m Relay (40-44) with Grace Padilla, Jennifer Mark-Burke & Lisa Ryan

heh.



some good stuff from her, says she's a "speed strength runner":

Quote
What is your typical training?
I am NOT a high mileage runner. I average 40-45 miles per week during indoor/outdoor (February - July) which includes a 9-10 mile long run on the weekends. During the Fall and Winter I may go as high as the low 50's. Unless I am on a true break between seasons, I keep some form of speed (efficiency) work in my weekly regimen. During XC season this may be hill repeats or a fartlek session, during track it will usually be more technical like 150m accelerations + Plyo and short full sprints (30-60m) with complete rest between. I also try to always get in some form of lactate threshold work once every 10 days or so. This comes in many different forms (everything from 5 x 5:00 tempo paced intervals to a 30:00 steady state to a 60:00 progression run but I try to keep that a staple. I am a speed/strength based runner so I need to always stay close to that kind of training...my body just feels better and moves better when I do. But if I neglect the LT my fitness is not on par. The race paced intervals are reserved for different prep segments each season and they vary. The hardest ones for me are repeat 1000's or 1200's at 3k pace. Concentration and patience are still things I work on! But now I have Andrew to figure all of that out for me!

adarqui

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Re: Runners to learn from
« Reply #63 on: December 15, 2017, 03:56:11 pm »
+1
this article is gold, must research more into Canova:

"A Kenyan runner's mentality is to run at the right speed," says Canova's assistant in Iten, Kenya. "The Western runner's mentality is to run the right distance. I'm not necessarily saying one is better than another, but that's just how the mind-set works."

"EXTENSIVE WORKOUTS REQUIRE LONG REST PERIODS AND NO SCHEDULE"

"It's also important to note that even professional U.S. runners who joined the American Distance Project (an organization co-coached by Canova and Scott Simmons) needed a period of adjustment. "My realization was that with a lot of our athletes, we hadn't finished building their aerobic house," says Simmons. "We looked at their [past] training and felt that they were never 100 percent prepared for their performances. When they had success it was because they were 75 percent prepared, 100 percent motivated, and 100 percent talented. So we had 25 percent to work on."

"This gives way to the main philosophic tenet, which I've dubbed Canova's Golden Rule. Simply put, to fulfill your potential as a marathoner, you need to progressively extend the distance you can run your goal pace, over a period of months and years."

https://www.runnersworld.com/race-training/canova-101



adarqui

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Re: Runners to learn from
« Reply #66 on: January 08, 2018, 12:46:45 pm »
0
Man. All Eliud Kipchoge does is drop gems.

?taken-by=kipchogeeliud

NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.

adarqui

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Re: Runners to learn from
« Reply #67 on: January 12, 2018, 03:47:38 pm »
0
the workout I need to be capable of, 5 x 1 mile @ 4:4X-4:5X per mile, 3 min rest between reps:



Quote
I finished the year off with 5x 1 mile repeats. Today I took another step forward in my training. Splits: 4:55 4:49 4:52 4:47 4:54

 :ninja: :ninja: :ninja:

adarqui

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Re: Runners to learn from
« Reply #68 on: January 15, 2018, 07:25:30 am »
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Jake Robertson interview, following his win at the Houston half marathon .. putting it here because he says some nice tidbits.

self coached.

<a href="http://www.youtube.com/watch?v=e8dK5uGOrp4" target="_blank">http://www.youtube.com/watch?v=e8dK5uGOrp4</a>

adarqui

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Re: Runners to learn from
« Reply #69 on: January 17, 2018, 06:29:24 pm »
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Brenda Martinez

10 x 400m

Quote
Preparing for the 2018 Millrose Games. Learn how an Olympian trains for the mile.
Workout: 10x400m (2 Min Rest)
Splits: 65.6 64.5 64.7 63.9 64.1 64.3 64.8 64.3 64.09 63.2

Quote
Here is a preview of the workout I did on 1/11/2018. I did 10 x 400m @ Mile Pace with 2 Min rest. Here are the splits:
65.6 64.5 64.7 63.9 64.1 64.3 64.8 64.3 64.09 63.2 Full Video on my YouTube Channel

<a href="http://www.youtube.com/watch?v=3W1lpzmtIHI" target="_blank">http://www.youtube.com/watch?v=3W1lpzmtIHI</a>