Run-Down Forums

Indeurr · Posted: Sat Dec 01, 2007 9:17 pm Post subject:

SOURCE: http://www.usatf.org

800m
1:46.50
1:48.50
30
1,500m
3:39.00
3:43.00
30
5,000m
13:33.00
13:50.00
24
10,000m
28:15.00
29:00.00
24

2nd are A standards, and 3rd are B standards; the last are field sizes.
Qualifying Guidelines
1.All qualifying performances for running events must be made on a standard outdoor track or during the 2008 indoor season on an indoor track in the same event; qualifying performances for walking events must be made on a USATF-certified road course, standard outdoor track, or an international road course certified by the appropriate authority.
2.Qualifying marks must be made in accordance with USATF Rule 149 and verifiable in one of the following:
a.USATF- or IAAF-sanctioned events that prescribe to or exceed USATF competition rules,
b.collegiate meets where events prescribe to or exceed USATF competition rules, or
c.high school meets, except duals and triangulars,
d.events that meet a minimum for competitiveness set by the Chair of the Sport Committee and determined to be valid by the USATF staff member responsible for verification.
3.All qualifying performances are subject to verification.
4.Fully automatic timing (F.A.T.) is the only method of timing acceptable for qualifying marks for events equal to or shorter than 400 meters. A manual time may only be used for qualifying for events of 800 meters and longer. No timing allowance factor for qualifying will be made for hand times. Hand times will be adjusted using Rule 76 for seeding purposes.
5.Wind-assisted performances will not be accepted. There is no adjustment for altitude.
6.Qualifying marks must be attained in a Trials event. There is no qualifying with alternate events. An appeal to use a mile qualifying mark for the 1500m will be accepted only if a) no 1500m qualifying mark exists, b) the mile mark was made during the 2008 season, and c) the mile mark is equivalent to the 1500m "A" standard, 3:54.40 for men and 4:28.20 for women.
7.All qualifying marks must be attained between January 1, 2007 and June 15, 2008.

SOURCE: http://www.usatf.org
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Indeurr · Posted: Sun Dec 02, 2007 2:42 am Post subject:

At present, I do believe that you could aim for the B-qualifying standard.
The B standard is 3:43 for 1500 meters.
If just to use the simplest arithmetics, it would be equal or possibly very slightly worse than a mile run in 3:59.25.
I do believe that the B-standard holders (the 3:43 for 1500 meters) are allowed into the competition only if there is less A—standard holders than the predicted size of the field (in this particular case 24 runners).
Last year, the field was only 12 men: all with the A-standards.
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http://www.youtube.com/watch?v=x22Alfgv0DY
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Angelo Z · Posted: Mon Dec 03, 2007 7:24 am Post subject:

What time do you need for A-standard?
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
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Indeurr · Posted: Mon Dec 10, 2007 12:24 am Post subject:

Angelo Z · Posted: Mon Dec 10, 2007 7:22 am Post subject:

Eh...well at least I can make it on the women's team Smile

I just noticed that I never set a record for the 1500m....I will have to do it this weekend then I guess. I have never competed against adults, but it's worth a try. Besides, they could make excellent pacemakers.
_________________
My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

Indeurr · Posted: Tue Dec 11, 2007 7:54 am Post subject:

Angelo:

Do not make them cry. Twisted Evil

Myself, I do believe that you may make the 1500 m standard, if you have run 1600 m or mile, in competition, and not just 1500 m.
You used to be a pretty good “near”--sprinter (400 m and 800 m).
If I were you, I would try the “Crazy Ivan” (no offense meant) approach: three weeks from the race add pure sprint work—out (for example: 3 x 4 x 200 m full speed – use turns, since at present all adult competition will be held indoors). Two weeks form the race add two and skip your longest run (for example: 3 x 4 x 200 m and 3 x 7 x 70 m). One week before the race do not run any run over a mile, and do 3 pure speed workouts. Do not run within the last 72 hours of the race except for 2 x 200 meter sprints twice a day.
It is a “Crazy Ivan” approach, but with your load of base runs, you should be able to achieve it.

Race tactics:
-1) get into a race with at least one athlete who can achieve and wants to achieve the minimum (USATF sanctioned)
-2) run second until the final lap;
-3) start the final kick within the last 400 meters; kick into third gear within the last 300 meters; and try to sustain an all—out sprint to the finish over the last 200 meters.
I hope that you will succeed.
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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Angelo Z · Posted: Tue Dec 11, 2007 5:18 pm Post subject:

Are you saying that I should go with the 400m and 800m races? By the way I am not applying for any competitions now, and my parents do not even have a clue about this cmpetition. I don't want you to get the wrong idea that I am going to compete with what you said right now I will join teams like this in the future once I get my stuff straightened out. One of my many chances is when I start my sports fitness class 2nd semester. I am hoping someone will say something...if I run a 3:40 mile in HS (exaggerating,) it is not like everyone will keep their mouth shut. Afterall this is about the future, I do not even know where to apply, and where this competition will be. I do not know how to pay for the transportaion or do anything about it. I interpret this as a hypethetical discussion- "What will I do in teh future if I join the U.S. team" Because when you said "I hope you will succeed" I thought you meant that I am actually joining now

Aside from all that...if I were to run the 1500m I am guessing that it will be under 4:10 or anything near that. I am assuming that a 100m at that pace would be around 14-16 seconds, so 4:29-0:16 is 4:13. Right now I am like a ghost, some people do not even know that I am a runner. The coaches just told me that I do have a great future, and that I will be successful in proving myself in January. By the way, this sports fitness class mostly has kids that are "unfit" just some kids that want to lose weight that's all, and my 8th grade rival. It is very odd because like I mentioned in my mile thread, I used to compete with my rival all the way through 8th grade, and what a coincidence it is to meet him again in the same class. I do not really want to run against him anymore even if I out trained him, it is just kind of intimidating. I would run against Guerrouj, but not this kid. It kind of brings back the memories of the fear I had back then Confused

_________________
My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

Indeurr · Posted: Tue Dec 11, 2007 11:36 pm Post subject:

More basic issue:
you will always be at odds with Dan and me because we do not believe in too much base running.
You must decide as soon as possible at what distance do you want to compete for the next 10 years: is it a mile, 5 or 10K, or a marathon?
If you are going just to extend your mileage, you may end-up like Doctor Noakes: running ultra marathons.
Problem: there is very little glory and/or publicity in the ultras.
You seem like a guy who wants some attention (if you wanted too much of attention, you would try to become a ball player).
Remember: the more distance you cover the better are your odds of injury. Here too much mileage is called "going to the dark side."
Even if the long runs do work for you, there is an upper limit for any human being.

You must put some pure dashes into your weekly work--out (you can ignore dash work--outs and do OK in races beween 5K and 10K, or even do great in 20K to 50K races, but you need pure speed in the mile competition).
You need to substitute one long run with let say 3 x 7 x 70 meters all--out dashes.
7 x 70 meters with the rest until your pulse is under 120 per minute or under 20 per 10 seconds; and 5 to 8 minutes interval between the 3 sets.
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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Angelo Z · Posted: Wed Dec 12, 2007 7:29 am Post subject:

My plan is to stay at middle distance, then go long distance as I get older. Right now Hicham is not even thinking about competeing in the 1500m, but rather the marathon. About your statement of "too much mileage" Is it bad for me? I mean that is one day a week when I run for a very long distance, the other 6 days are pretty much at fast pace (loads of intervals, power runs, plyometrics, sprints). I am a 1500m+ runner. For 5 days I use Hicham's training program, then on Saturday I do what Haile does, and on Sunday I do an ultra long run. About the odds of injury...I do not get shin splints any more. I never had problems with my tendons until I started to put weights on my ankles, but now I put them around my waist. I do not get knee injuries or hip injuries either. The only thing I get are side stitches, and that's all. Unlike other runners who do put loads of distance in their training programs with very little high speed runs are the ones who run slow. I just want to be a specialist in every race from 1500m to the marathon.

In my runs with weights, I do 20 meter dashes up hill with 20 pounds of weight on me. I do 10 sets of those, and at the 5th set I take off the weights and do dashes up the hill with only my weight. I must say that that is the shortest training distance I do. SInce winter came, I cannot run on that hill anymore until the snow melts. I just go on the tread mill and put max speed and incline and run 15-20% of a mile in sets.

By base running, do you mean just long distance runs at very slow pace?
_________________
My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

Indeurr · Posted: Wed Dec 12, 2007 8:48 am Post subject:

Good job of the answer in one sentence at the end.
Slow pace?
Slow pace would be any pace close to 70% of the maximum effort for the distance. The East--African runners tend to run at 80% to 85%, and sometimes even 90% of maximum effort for the given distance when running the long distance runs.
Quality in long distance runs is crucial.
_________________
http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
one hand clapping

Angelo Z · Posted: Thu Dec 13, 2007 7:35 am Post subject:

Oh, oops, forgot to finish my "paragraph" Razz

So then base running would just be running non-stop. No interval, complex-like training right?

By the way, I found an image of myself flexing when I was into building muscle like the summer after 7th grade. It is on bodybuilding.com. Look in the gallery for teens or adults. The title of the image is "Me at 13" One of them came out with 16 images of myself, so I fixed it as one whole image. If you can't find, I will look for the URL.
_________________
My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

Angelo Z · Posted: Sat Dec 15, 2007 6:37 pm Post subject:

Does anyone here think that Bekele will be attending the Olympics next summer, Beijing?
_________________
My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

Dan · Posted: Sun Dec 16, 2007 5:22 pm Post subject:

I'd be shocked if he doesn't.

Dan
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Angelo Z · Posted: Mon Dec 17, 2007 7:20 am Post subject:

He still amazes me though...he started to train at 16. He made very fast progress.
_________________
My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

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