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The rule for well-trained distance runners is to add 4 seconds per lap for each doubling in distance. For example, a distance guy running a 52 second 400m would be able to run 52+4+4 = 60 seconds/lap for a mile. Some elites slow down by less than 4 seconds per lap for each doubling in distance, but they're the exception, not the rule.

cpr hat geschrieben:Renato: can you comment on the preparation of James Kwalia?

One other thing that shouldn't be ignored from Brussels was the fact that the oldest official IAAF world record - the 32-year-old 4 x 1,500 meter world mark - went down as Kenya defeated Germany's old record by 2 + seconds, 14:36.23 to 14:38.8. And to think Kenya did it with their 1st, 4th, 6th and 14th fastest runners at 1,500 in 2009.

Many falsely assumed that Kenya would absolutely smash the old record, as the new record only averages to be 3:39.06 per man and the slowest Kenyan on the team coming into the meet, Geoffrey Rono, had a seasonal best of 3:36.96 (he ran 3:33.59 in Rieti after the record attempt) and a PR of 3:32.55, but the meet director in Brussels knew better. The following quote by meet director Wilfried Meert is definitely our Quote of The Week:

"We have made a generation of guys who are used to running only behind pacemakers. They are no longer used to accepting their responsibility. Many of them can run 3:34/3.35, depending on the wind and conditions, behind pacemakers for 1,200m. But, for this record, they have to run alone which makes things much more difficult because they are not used to running alone."

We love the quote as it's totally true and because we were unsure if the meet directors realize how much damage is being done to the sport to have every race a boring rabbitted affair. At least a few of them know what is going on.

The splits for the Kenyans ended up as follows: William Biwott 3:38.5, Gideon Gathimba 3:39.51, Geoffrey Rono 3:41.4 and Augustine Choge 3:36.9. Choge is a 3:30 guy, Biwott is the world junior record holder in the mile and Rono barely broke 4:00, so the race director Meert was definitely correct.

There is no magic on race day.

I once ran the last 400m of a 1500m on pure rage.

I raged so hard through the finish line that my eyeballs burst out of my skull, followed by gushing streams of blood. Then I ripped off my nipples and threw them into the crowd.

The entire crowd synchronize-vomited in awe of the power of my rage. Alan Webb later gave me his last hair in recognition of the magnitude of my white-hot fury.

I dont regret in my life nowadays.I'm greatful, I have accomplished alot of things in life.The era of 1970s and 80s one can not compare with today high techs.

Back then no sports psychologist and nutritionist.I'm glad I did what I did and made it through with few broken bones, so to speak like any soldier who go to war and made it home safely.I sit here happy,listening, smiling and enjoying you guys talking about my talent.

Henry

YouTube - Nike Commercial With Bernard Lagat

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YouTube - Nike Running Commercial - Scary

SantaCruz hat geschrieben:Why Ultrarunning is Dumb

I have truthfully found that an improper warmup can KILL a race. As a matter of fact, I now have all my athletes, before a 5k, starting 45 minutes before the race, run about 20 minutes easy (7:00-7:30 pace), followed by light stretching, followed by a 600 at tempo pace, followed by more light stretching, followed by strides.

You know how in races, especially hs, the top number of competitors in each race win medals... is it arrogant/stupid to continue wearing the medal around? Say you win it, and you wear it all the time after cooling down etc in front of everyone. Does it depend what race you are in too.. such as a varsity runner vs. a frosh/soph runner?

What are your thoughts?

I don't wear medals I've won (because that was a while ago), but I do have a trophy room. Medals, ribbons and plaques adorn the walls, and then my trophies are all on a moving conveyor belt that moves through the room and in and out of the room via holes in the wall. Music is played and cycles through the Theme From Rocky, Blue Collar Man, and Eminence Front while a disco ball floods the room with mirrored reflection of light. There's a panel on the wall where you can select a specific trophy, and when it enters the room, a spotlight follows it until it leaves the room. The Lovely Mrs. Flagpole thinks I've gone over the top here, but I disagree.

Damn you kids crack me up. Back in my day, we didn't even have text messaging -- we either called, or turned to good old fashioned stalking. What ever happened to stalking!?

SantaCruz hat geschrieben:
Damn you kids crack me up. Back in my day, we didn't even have text messaging -- we either called, or turned to good old fashioned stalking. What ever happened to stalking!?

Sometimes when I reflect back on all the beer I drink I feel ashamed - Then I look into the glass and think about the workers in the brewery and all of their hopes and dreams. If I didn't drink this beer, they might be out of work and their dreams would be shattered. Then I say to myself, 'It is better that I drink this beer and let their dreams come true than be selfish and worry about my liver.'

It is important to pick your races well.

Not too structured, just run by feel, as hard or as easy as you want. He was free-wheeling. Old schooll, ran every race he could enter. Fella was running 33:xx for 10km, 2:45 for marathon in his late 40s off of base training and hard efforts.

Imagine if he had a coach: he'd a run 34 min for 10k and 3:00 for 'thon.

My advice: keep it simple and "just give 'er"

&quot hat geschrieben:One thing I absolutely would recommend to everyone in Phase I is the following:

Twice per week, (not on consecutive days, so Tues/Fri works well, or Mon/Thur, etc).
Warm up easy with 10-15 mins easy running (~15 mins at 70% HRmax), do some stretching then run 10 x 100-100.

100-100 is how we refer to striding 100m at a pace somewhere between 400-800m PR pace and then (without stopping to walk) going straight into 100m easy in 40-45s.

That would be 1 x 100-100.

Without walking at any time, run this 10 times in succession: ie: 10 x 100-100, alternating quick and easy reps of 100m.

Take 3-4 mins walk-drink break at the end and go into your main session of the day

Base can be whatever you want, there is no magic formula. But this works:
M: 5-10 easy + 5-10 x 100m @ 400 pace
T: 10 mi hard run
W: 5-10 easy
T: 10 mi hard or fartlek
F: 5 easy
S: 12-15 easy
Su: 5 easy or cross training

There is no such thing as potential. Either you do something or you don't.

SantaCruz hat geschrieben:Schönes Zitat:

There is no such thing as potential. Either you do something or you don't.

1. the adaptation from training is a function of many variables, not just mileage run. you should be able to name at least 10 factors which determine your adaptation and capability.

I think Seko said something like if he knew his conditioning is coming up and sharpening before the final time trial, he might throw some long jog of 40k or something before (the final TT) to leave him with heavy feeling (so he won't blast off).

cpr hat geschrieben:800 - 1500 - Mile equivalency charts

Ach Du Sch#*@e -- da muss ich beim Hallenmeeting am 3. Advent ganz schön schnell zu rennen versuchen...