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Night of the 10000m 21st May 2016

Posted by [email protected] on May 24, 2016 at 6:55 PM Comments comments (0)

Night of 10000m

 

Incorporating English & British Championships

 

Saturday 21st May 2016

 

Venue Parliament Hill Track, Hampstead Heath, London

 

 

The Night of the 10000m event at Parliament Hill track certainly lived up to my expectations. Definitely a great event and well organised. It certainly brought some excitement to racing, as my own personal opinion is that racing has gone particularly stale (for a whole host of reasons..).

 

THE SEMINAR

The seminar was hosted by Nick Anderson and on the panel were Great Britain athletes of yesteryear Nick Rose (world cross country medalist 10k British record holder), Eamonn Martin (London winner), Charlie Spedding (LA Olympic Bronze Marathon) and Paul Evans (Chicago winner). All highly respected athletes with incredible achievements at Olympic level, cross country, road and track.

 

The proceedings got under way (after brief introductions) with each athlete talking about their approaches to training and what this consisted of.

 

CHARLIE SPEDDING (CP) considered that volume was very important for him. This included weeks of 100+ miles a week. He considered himself not to be a sprinter so he considered specific speed sessions very important to him. So much so that he kept them in most of the time. It was a Lydiard type approach but (for him) with a more concentrated effort on speed. When asked about this, he said it may only take up 5% of his week but it was critically important (for him).

 

EAMONN MARTIN (EM) believed that performance and ability to cope with 5000m was very important and an indicator of endurance. He said that most of his training at 5000m was adapted for 10000m and that typical sessions were 10x1k or 6 x 1600.

 

PAUL EVANS (PE)

Same issues as CS in that he didn't have a turn of pace/finishing kick. Did a great deal of track training and because of the geography of where he was based he tended to train alone. Did also mention that quite a few of his training runs were carried out at strong paces, finishing quicker than how they started.

 

NICK ROSE (NR)

Had a very holistic stance on his approach. He said that he used road races as a means to an end. He stressed that he really enjoyed training and racing. It wasn't a chore. We just got on with it and did it. Again talked about repetitions and sessions.

 

* I asked the first question. I asked 'you've all talked about the importance of sessions. How important we're they in real terms of the total % of your training?

 

Answers were very similar. All talked of 2-3 sessions a week and that if there was any particular differentiation there would be 2 in winter and 3 in the summer. I don't feel that the question was necessarily answered comprehensively, but in terms of the volume of training they did it was a small portion of their training week. As CS said maybe 5% but CRITICAL. it would have been better to have an example from a plan or training period.

 

EM - when I raced it was about positions, NOT TIMES. Times will come. Ran to win the race. I'm an advocate of that.

 

CS - recalled an interaction he had when he was introduced to a new member at his club. He was introduced as Charlie Spedding Olympic Bronze medalist and the man turned round and said 'what time did you do?' again this was highlighting EMs comment on obsession with times, not positions.

 

PE - I sat down with my coach and planned the whole year and focused on the championships and spring/autumn marathons

 

NR - believed cross country to be extremely important in attaining endurance for a base for summer running ie track.

 

EM - the 'less is more' approach is absolute rubbish. Training to win the 9 mile national cross country involves a phenomenal amount of training

 

CS - my best races in cross country were on firm ground. I just wasn't suited to it. I was best on road. I used the Lydiard method. Everyone at Gateshead was doing it. However I needed to do more speed and I would work on speed all year round as it was my weakness. I believe three questions to be important.

 

Q1 what do you want? GOAL / TARGET

 

Q2 why do you want it?

 

Q3 how much do you want it? (how much are you prepared to do?)

 

EM - talked about his approach to marathon. Gradually built training. I wasn't focusing on time for London. I was focusing on winning. Running to win!

 

PE - talked about 'desire' as being key. We trained smart, got the best out of ourselves and worked really hard.

 

NR (of running) It can't become a chore. We all loved it. That's why we did it. Yes, we were very driven but we loved it.

 

****OF SESSIONS (*responses to my initial question*)****

 

EM - I did 3 sessions a week but in the winter it was all about getting the miles in.

 

CS - I did 2 a week. A small % of week but very important. It gave me a gauge of how I was feeling and where I was at in terms of performance.

 

PE - did lots of running and many runs would end up finishing fast. Did 2 in winter and 3 in summer

 

NR - talked of how it prepared him mentally. Could feed/thrive off sessions. Talked about how life was simple and that training was just fun! Emphasised SIMPLICITY, running to how he felt etc...

 

CS - mentioned that runners will definitely benefit from a strong core particularly in the last throws of a race when form can deteriorate.

 

****LONG RUN****

 

CS - did one every week. It was part of the culture of Gateshead. We enjoyed them. They weren't slow but we chatted. They were a social event. Vital for stamina and strength.

 

EM - I did 20 miles every Sunday in the winter. Dropped it a bit in the summer. The only difference for building up to the marathon is that I did more! 20+

 

PE - long run was a key session. In the summer I would run 15-16 miles every Sunday. In the winter 20-22 miles every Sunday. Sometimes I would use it as an out and back. So would run 10 miles out and turn around and run 10 miles back slightly quicker.

 

NR - did 13-16 miles . Always did it in groups. I really think running them in a group helps. Also after a hard race, I would always run a long run the next day, either with team mates or fellow competitors. It's just what we did.

 

***RACES***

 

EM- picked out key races (championships). I believe in racing against the best. Today the competitive pyramid is very narrow.

 

NR - I liked racing often both winter and summer. Had races that I focused on. Used club races for development like 1500m/3000m. I thrived on competition.

 

CS - I looked forward to big races but occasionally would run low key races for testing my form. Charlie then went on to talk about the basic physical condition of youngsters, saying that it was lower than in any previous age. He believed that we need to get youngsters more active.

 

***The approach for a YOUNG ATHLETE***

 

EM - I started athletics at 13 but had been active with football and rugby before. Initially I only trained twice a week whilst maintaining interests in other sports. I had very good results as a junior, but when I started training twice a day (age 21) the impact of results was almost immediate.

 

CS - I was always physically active as a youngster. Always doing something!

 

PE/NR talked of the importance of youngsters having a multi sport approach before specialisation.

 

***FOOD***

The question was posed on the influence of food/diet.

 

CS - believed that dietary supplements and sports products were a lot of hype. He clearly stated 'EAT REAL FOOD!'

 

PE - stated that when he was running a 100 miles a week he could eat what he liked.

 

NR - I don't think we thought about what we ate! I had a foundation of eating from what my parents produced and prepared. We grew vegetables. Simply...I ran...I was hungry...I ate.

 

***INTENSITY OF 100miles (+) a week***

PE - did 2 runs a day. One would be a recovery run. For him this would be the second run. The first run would start easy and would become faster as it went on.

 

EM - stressed the importance of listening to your body.

 

CS - you need to know when to back off. Be aware.

 

NR - there were purple patches when I knew I was fit. Run as you feel. Sleep is very important.

 

EM - I worked full time. I trained very early in the morning and in the evening. I was in bed by 9.30pm. To achieve what I wanted, I did what I had to do.

 

***ON IMPROVING THE MID PACK/CLUB RUNNER***

 

CS - working in a group is very helpful.

 

EM - In our day, there were many consistent performers. Not now. There was a knock on effect from this. The 'good athlete' today doesn't endure. They hang around for a year or two and then disappear. We need to keep them so we can get others. We had Ovett, then Coe, Cram, Elliott....suddenly we had a crop of athletes who could win major championships.

 

PE - too many people are running in comfort zones. So many races but people are not going head to head to improve

 

NR - join a club/team. Set goals...realistic ones..structure a plan....keep to it....improve...love it!

 

All notes taken from J. Creane (Lydiard Foundation Coach)

 

 

 

 

 

 

 

 

Halberg/Scott - A comparison

Posted by [email protected] on August 24, 2015 at 4:10 AM Comments comments (0)

BOOK 'A Clean Pair of Heels' (Murray Halberg)

Co written with Garth Gilmour, this book is a fascinating memoir of one of the great Lydiard athletes, Murray Halberg.


BOOK 'Scottie' written by Norman Harris


The era of the 1950s and 1960s is often looked at as a romantic time when viewing distance running. So many stars and heroes that captured the imagination of future generations. Indeed, what have we been captured by in the most recent decades? The purity of sport, the innocence, the striving to be the best in the world appeared to be just what athletes did on top of their day job. They became local heroes in their community, heroes around the world, but not the same as the modern era. How different it is.


The advancement of professionalism has steadily progressed to the point of being out of control. Money, sponsorship, funding, drugs...are now ever present, leaving us all wondering what is real and what is not. The age of questioning what we see is a pastime of the many. Exposure and news is instantaneous. Response and reaction can be given by anyone and can be delivered directly to source. Simplicity, if there ever has been such a phenomena in the 20th and 21st century is quickly turning extremely complex. 


So was it different for athletes in the 1950s and 1960s. In my humble opinion after reading numerous accounts of this age and talking with various people (athletes and non athletes), I believe it was. The age of distraction was long into the future. The post war world was full of optimism and new achievements. There was a life out there to be enjoyed. New things to be explored, conquered and overcome. Let's face it the world had been strangled for many years in an age of extreme uncertainty.


The world of athletics had taken a dip in the war years and the years before and after it. Advancement and achievement was there to be taken on and so around the world, athletes went about their business to make headlines and create the extraordinary. The chase for the 4 minute mile began. A chase that inspired athletes from all continents, which finally came to a point went a young Roger Bannister created the extraordinary. The age of advancement in further athletic achievements was finally a gate that was open.


Naturally New Zealand was at the forefront of this chase led by Arthur Lydiard and his band of young men. Australia was also in the mix with Landy, Elliott and Clarke to name a few. But Lydiard was to inspire a revolution and his theories were to spread throughout a nation and eventually the world. Lydiards notable success came with the big 3, Elliott, Halberg and Magee, but in the background there were many more and of course the future generations were to bare further fruit from this era of discovery.


So to HALBERG first. Murray Halberg was a keen young sportsperson who quite simply enjoyed sport. However, he was to have a unexpected accident whilst playing rugby which led to a damaging injury to his shoulder. It was to take quite some time to return some strength to it, but long term damage could not be avoided. Halberg, a straight talking, no excuses type of person drove on with life and found that he had a flair for running. He first made the Olympics at Melbourne, but it was here that the flames were fanned. Disappointment in his performance drove his mind to decide that this was never going to be the case in Rome in 1960. In the years before he worked hard and linked up with Lydiard. He adopted the system that Lydiard advocated and he drove his body to the most tremendous athletic feats, showing a great range from the mile to the 10000m. Halberg had also completed a Marathon at a decent standard, but this was only done for enjoyment and to further enhance his physical state for the shorter distances. In 1960, his hard training came to its peak and he delivered a Gold Medal in the 5000m, making a long run for home by putting in a fast lap with few laps to run. Overwhelmed with joy for his victory, he no longer had the motivation to complete the double and so he ran, but with little gusto. He had what he wanted and he just wanted to go home!


Halberg never used his disability as an excuse and he believed that excuses were not part of the competitive equation. If you towed the line, you did the job and reaped what you sowed. A great attitude indeed. The things that become apparent in Gilmours book are the recollections that showed the adventure of this age. There is detail of Halbergs tour of Europe where he travels with Pirie and Elliott to various countries for different races. These boys slept on the floor, in the open air, got up the next day and either trained or raced to an exceptional level. They were having fun. Their love of the freedom of the outdoors is refreshing. There is talk of wonderful tourist tours, but also of the bad things they saw on their adventure. It was innocent, exciting and they were loving life and athletics. There's an overwhelming joy that comes over and Halberg often displays an appreciation of his position and opportunity.


There are many nuggets of wisdom and direction for life that come from Halberg, but two that stick out for me is in a period where he is struggling for form, Pirie tells him that he is going to run some 200m repeats. Halberg turns round and says he is going to go back to some long running. Piries form dips. Halberg finds form again. Also Halberg talks of 35 mile runs! Runs he enjoyed even though he was out in the sweltering heat. Halberg went on to run further fine races and set up an organisation for disability sport. He comes across a fine example from an age when they just did it (properly).


And to SCOTT. Neville Scott. 'Scottie'. An extremely talented athlete who didn't reach the dizzy heights of Olympic Gold. Anxiety, depression, alcoholism and 5 marriages were to impinge on this talent. A man who drank all night, to be woken up early in the morning and still run 4 minute mile pace. A man who was to drink through an Olympic Games. A man who was to beat Halberg. A man who was to come back from the brink to make another Olympic Games, but be thwarted by injury.


Neville Scott or 'Scottie' was to suffer early on. A difficult childhood where mother left the home and father pushed the children out to extended family. Scottie couldn't get to grips with real life. He didn't feel part of it at all. The only time he felt that he had some attachment to normal was when he could have a drink. And yes, he could drink. He could run better than anyone else and he could drink more. This led to further isolation. A man who just didn't fit...couldn't be explained, categorised, unpicked...Scottie was to suffer and reach the lowest depths. He eventually became institutionalised, but was to be saved by a doctor who gave him hope with a diagnosis. Eventually accepting his problem with alcohol, he turned his running into a medicine.It was to help him get back on track to use the raw talent to make another Olympics. Linking up with coach Arch Jelley another disciple of Lydiard, Scott gradually got his form back and paced Halberg to a near world record. He then found the belief to make the Olympic team by winning the NZ championships.


A truly wonderful story showing the vulnerability of man, how many identifies with himself and his place in the world. For some it is a journey that is ongoing. No clear answers. Scott had his vices but he showed how pursuing a dream to self believe can bring about startling results. Maybe not to be repeated, but how many will ever know Neville Scott. Good on yer Scottie. A great story! A fine example that people can turn their lives around and bring themselves out of the troughs of despair.






Lydiard UK a Great Success

Posted by [email protected] on August 20, 2015 at 8:40 AM Comments comments (0)

The Lydiard Foundation conducted their first training clinic in the UK back in March.

It was led by Lorraine Moller (4 time Olympian). It was a wonderful collection of people learning about the Lydiard principles of training. A great weekend was had by all. We now have more affiliated Lydiard Coaches out there taking their new and improved knowledge to the various training arenas of Ireland and the UK.

Another clinic is being scheduled for later in the year. Current thinking is October/November 2015.

On behalf of the Ireland/UK Lydiard coaches, I personally thank Lorraine for a splendid course. All enjoyed a unique learning experience and we hope to see her return with Nobby Hashizume in the very near future.

Look out for updates at  www.lydiardfoundation.org

JC

Cross Country Season Ahead

Posted by [email protected] on September 11, 2014 at 2:35 AM Comments comments (0)

As September is now in full swing, athletes are either returning to training or setting out the beginnings of a programme that will end in positive results for the cross country championships ahead. Although it can be a long season (October - March), getting things right early on is important. Ideally October and November is used to set the base of training into a strong pattern for the faster work and racing ahead. So establishing a routine is paramount if the early stages are to benefit the future.


A proposed pattern for the cross country athlete


Sun - Long Run 90-150 mins +

Mo - 60-90 mins of running (1 or 2 sessions) + strides

Tu - Strong paced run of 30-60 mins +

Wed - As Monday + strides

Thursday - Grass repetitions challenging the 5k zone of feeling (2 to 5 minute efforts)

Friday - 60 mins 

Saturday - Fartlek (efforts at athletes perogative - challenging surfaces/contours of the environment. A free and relaxed way of getting used to pace in different situations which the athlete can create. Longer efforts dispersed by shorter work that challenges leg speed without incurring breakdown.


All in all a programme LIKE the above sets the tone for the future and prepares for specific work that comes later and will often be individual to the athlete taking in to account their strengths and weaknesses.


This type of programme may also be supplemented by mobility and strengthening work. Again this will be individual to the athlete.

Looking ahead

Posted by [email protected] on February 18, 2014 at 2:20 AM Comments comments (0)

Having caught a cold this week my enthusiasm has somewhat waned. However, some gentle jogs in the 80-90 minute bracket have kept something together. The aim now is to start the summer build up, but to come in at a higher level of endurance thus making the peak to faster times better than before. A 10k time in the 33s for the Summer is a big target for me and one I hope I can achieve. Then looking ahead I would really like to be in a strong position in The Irish Masters track and crosscountry trial in October.

Lydiard Beginners Group Saturday Mornings

Posted by [email protected] on February 17, 2014 at 10:05 AM Comments comments (0)

I have now fully embraced my Lydiard coaching and with my development leading towards further accreditation I have now decided to tackle running fitness from its very beginnings - JOGGING!


Indeed Lydiard himself started with this initial approach to gaining health and fitness benefits and now Folkestone now has its own group which meets at 8am on Saturday mornings at St Joseph's RC Church, Ashley Avenue, Cheriton. Just around the corner from the Post Office.


This is a great opportunity to start the journey towards fitness. By starting slowly and taking a long term approach, working together we can all help each other achieve fitness and well being. Its not about competition. Its about self improvement. We all deserve to have this opportunity.


A non stressful environment with like minded people is the ultimate criteria to keep that focus and make the commitment to a better you. I add advise all those interested in gaining fitness benefits to come along and get involved. Its free and who knows where it will lead!

Time for a break

Posted by [email protected] on February 17, 2014 at 3:55 AM Comments comments (0)

Have been training strongly since September, so decided to take a couple of weeks to recuperate.


Season highlights

Kent County Masters 8th

Kent County 42nd

5 miles - 27.29

5k - 16.47

10k - 35.11


From having 5 years of injury to produce my best time in over 5 years, I have to be very happy. I definitely got theendurance and hill phases spot on. However, for me, managing the speedwork phase is the challenge. Making sure i dont do the wrong type of work. ive got to make sure i choose appropriate workouts that are going to give maximum benefit.


March will see the beginning of a new build up. Stronger endurance, better hills, and approprate speedwork should produce better results than thse above. I believe this can happen. Would like to get sub 16 5k and sub 34 10k again. Thats the aim.

Race 1 completed

Posted by [email protected] on February 3, 2014 at 3:25 PM Comments comments (0)

First race complete in the racing phase. 35.11 for 10k. Relatively pleased, but felt my race was finished at around 6k. Pace judgement was poor and felt if I had judged it right I could have ran a minute quicker. In the end I was blowing out the back door. Still there is more to come and I hope for progress in the coming weeks. Training well and now it's just a case of keeping bubbling.

Speed phase comes to an end

Posted by [email protected] on January 21, 2014 at 1:15 PM Comments comments (0)

Having completed 4 to 5 weeks of speed work, the phase comes to an end. Now a period of sharpening up to be followed by 3 or 4 races. Have had some tightness and soreness, but have put this down to speed work and not having sufficient recovery time between workouts. I think I need 72 hours to fully recover. 2 days is not enough. It's a case of having to make the right decisions. As the speed work only accounts for a small percentage of my total training it is important not to overdo it. The key for me now is to get to the races fresh and not niggled. Sharpening I will do, but with a cautious eye. Maintaining a strong aerobic base will also be my focus as I believe I personally need this year round. It's just something that is specific to my needs. Physically and mentally it is important and keeps my confidence. I hope I can get through this racing period without problems. Then a couple of easy weeks, before building for the Summer.

County XC

Posted by [email protected] on January 5, 2014 at 2:20 PM Comments comments (0)

Finished 42nd overall and 3rd M40. Felt quite pleased with the run. Woke up in the morning with a bit of a thick head. I decided to check out the course early in the morning with team mate William Smith. It was a good thing to do because with the recent bad weather and constant rain, there were areas of the course which were difficult and technical.


I struggled on the ridge in the country park and indeed there were many fallers on this section. It is slightly cambered anyway, but with the surface sloppy and muddy it was a real test of nerve. To be honest I lost ground on this section of the course on each of the 4 laps and it was only when we climbed out of the country park negotiating a rocky hill and back onto soft and muddy flat grass that I could put the pressure on and very time I gained time here, quite noticeably and this gave me quite a bit of confidence.


in the end I pretty much maintained position and finished strongly. Yes pleasing, but I think I could have probably ran slightly better. For me negotiating the slippy downhills was a big factor and I think it affected quite a few of the runners, particularly ones who run quite fast on the roads.


Now I'm going to do another couple of weeks of speed work then sharpen up for a couple of road races and the final Kent XC league. Then take a couple of weeks out in march. Have to see how quick the speed comes and how well I develop. I'm hoping my best races are coming up in the next 4-6 weeks.


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