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Hammer · Posted: Thu Jan 30, 2003 3:00 pm Post subject:

You just have to keep pushing that button. The reason it's "Magic" is the simplicity of the idea and the difficulty of the application.

Distance_Guru · Posted: Thu Jan 30, 2003 3:33 pm Post subject:

I suppose that's about right. As opposed to the those who know don't tell, it's more like everyone knows but almost nobody does. Becuase after all it's a heck of a lot easier to talk about running a ton with high quaility and focusing on long term goals without getting hung up on short term ones than it is to actually go out and do it.
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Time is the fire in which we burn

Paul · Posted: Thu Jan 30, 2003 5:45 pm Post subject:

JR, that's why I mentioned Serpentine because of your proximity to London. Horwill has been discussed in this Forum and is well thought of as is Martin and Coe.
Who is your coach and is he known outside of England much?? Also what is your weekly mileage?? The coaches in this Forum are quite knowledgeable and mileage is one of the indices they look at.

Paul

Distance_Guru · Posted: Thu Jan 30, 2003 5:47 pm Post subject:

Forgive my ignorance but what is Serpentine? I'm assuming it might be a running club or team; sort of like the US's Nike Farm Team.
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Time is the fire in which we burn

Paul · Posted: Thu Jan 30, 2003 6:00 pm Post subject:

DG, Serpentine is a large London based running club of all abilities. Here is the link to their home page: http://www.serpentine.org.uk/.

Over on the right you will see a column titled "Quick Links". Three from the bottom you will see a link titled Coach Frank Horwill which brings you to a page with a short bio and titles of 72 articles, one of which coachd talked about in another thread.

Paul

Distance_Guru · Posted: Thu Jan 30, 2003 6:06 pm Post subject:

Thanks Paul. Although I don't have time to read those articles at the moment I have marked the Frank Horwill page on my favorties so expect to see some of my future post refer to those articles.
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Time is the fire in which we burn

Paul · Posted: Thu Jan 30, 2003 6:22 pm Post subject:

I always knew there would be homework for me on this Forum! Wink

And, DG, while your here, I've been meaning to ask you a couple of questions concerning your Christmas break training.
1) At what pace do you do the 50/50 killer drills.
2) What are the acceleration runs?

Paul

Distance_Guru · Posted: Thu Jan 30, 2003 6:45 pm Post subject:

The 50-50 killer drills are run at what I call a controlled sprint, probably somewhere in the area of 400m race pace. The acceleration workout is pretty complicated I stole it strait out of the middle distance chapter from Vigils Road to the Top.
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Time is the fire in which we burn

Hammer · Posted: Fri Jan 31, 2003 6:51 am Post subject:

JR Here are a couple of little mathematical/training equations that I use to judge ability in runnners (including myself). They may or may not help you.

-If you can run 2/3 of the race distance (1000 meters in your case) @ goal speed (in a workout not a race) you can probably race the entire distance @ that speed.

-With that in mind I concentrate on intervals that are 1/3 of the race distance (race pace intervals). If you are unable to run 1/3 of the race distance @ your goal pace (first interval) then you might have set the bar too high. Early on perform the 1/3 intervals and allow full recovery. 1:3 if neccessary. As the year progresses cut down the recovery time and increase the reps.

-In your case that would be 3X500m w/1:3 recovery progressing to 6X500m w/1:0.5 recovery about a month from the goal race

-But of course you can not neglect the other aspects of 1500m training (Race pace training is only 1 of many speed zones you should be concentrating on) but of course your original question was about performance indicators.

-coachd had brought up Horwill's (400-800-300)X2 workout and Dan had brought up the 10X400m.

Dan · Posted: Fri Jan 31, 2003 7:37 am Post subject:

coachd · Water Boy Joined: 09 Sep 2002 Posts: 72 Location: Out west

Has anyone ever used the Kosmin test with their athletes to predict 800/1500 times?

http://www.worldar.com/endurance/kosmin.htm

Paul · Posted: Fri Jan 31, 2003 9:59 am Post subject:

The predicted times seem fast to me. The worldar site is fascinating, though. And Brian McKenzie's site has a lot of info on it. I have not had the chance to spend as much time as I would like to at that site.

(coachd, I noticed you put 7 athletes on the RMAC all-academic team Thumbs Up

)

Paul
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Paul

"Gaunt is Beautiful" Cassidy's T-shirt

Hammer · Posted: Fri Jan 31, 2003 12:35 pm Post subject:

JR · Posted: Sun Feb 02, 2003 11:34 am Post subject:

Thanks everyone,

I know Frank very well as i am a member of the British Milers Club - Of which he was one of the co-founders and he is a great person who will always be willing to give you advice if you give him a call or write to him. My weekly milage is about 30-40mpw. This has only been at this level for a few months (i started to realise that i couldnt get by on my 15 mile wekks) I do two sessions on a track a week, another hard session, a longer run and then easy runs. I am a 800/1500 type runner. I have recently done a 12x400metre session with a minute recovery all in 65(+/-1second). I will do the 2x(400, 800, 300) session closer to the summer when i am peaking. I will just keep working hard for the time being and keep on improving.
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That which doesn't kill us makes us stronger

Dan · Posted: Sun Feb 02, 2003 12:09 pm Post subject:

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