Vetrunner September 2009.pub - ACT Veterans Athletics Club

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Page 34 — September 2009 Vetrunner30 YEARS AGO (September 1979).Our first track meet, consisting of 100, 200, 400, 1500and 5000m (note that there were no field events), was heldat Bruce Stadium on Sunday morning 2 September.Tony Andrews, Bob Mee, Peter Waddell and RobinWhyte travelled to Adelaide to compete in the AustralianWalking Clubs 20km Championships.A cloth badge with the ACT coat of arms surrounded bythe words ACT Veterans Athletics Club costing 50c wasenclosed within Newsletter #2.20 YEARS AGO (September 1989).Our first ever indoor athletics meet held in the old TallyRoom at NATEX was a huge success. A quote from MikeAdler in Vetrunner at the time said “Praise! Pats on theback! Congratulations all round! What an unqualifiedsuccess! What Bob Turner did for basketball in Canberra,perhaps Bryan Thomas’s idea and Alan William’s executioncould well have paved the way for athletics to become ahigh profile spectator sport in the National Capital.”The program consisted of races of varying distancesaround the 180m track that Alan had painted on thebitumen floor. 30 runners participated in the severaldivisions of the 50m dash, 34 in the two lap 360m, 43 in the900m and 35 in the 3600m. Six teams of ten (minimum ageof 425 years which must include at least two over 50 yearsand three women) took part in an exciting ten lap relay. AlMallory had the honour of winning the first indoor trackrace held in Canberra (and perhaps Australia?).110 participated in the 9km monthly running handicapwhich started and finished near the Chisholm shops. LloydField scored a rare and remarkable double by winning boththe gold medal and earning his ‘50 run’ T-shirt in the event.Peter Freeman was second just ahead of Terry Giesecke.Prominent M45 middle and long distance runner ChrisHiggins was promoted to Secretary of Treasury.THE WAY WE WERE10 YEARS AGO (September 1999).Three of our ultra-marathon race walkers achievedimportant milestones while participating in a 24 hour eventin Victoria. W35 Anne Staunton set an AR for 100km(14hrs 43m 27s), Robin Whyte became a Centurion for asecond time by walking 100 miles in less than 24 hourswhile Carol Baird became a first time Centurion. This wasthe beginning of a remarkable ultra walking and runningcareer for Carol setting many ARs for 6, 12, 24 and 48hours and 50km, 50 miles, 100km and 100 miles. She evenset World Records for W55 12 hours (108.8km) and 100miles (20.54.24).Chris and Lyn Gamble reported on meeting championultra runner Pat Farmer in the Northern Territory whileon his circumnavigating run around Australia that beganfrom Parliament House May 31. Chris was thrilled to runwith Pat for about 20km.Bronwyn Gardner reported on her experiences as ateam manager at the recent World Championships inGateshead, UK. She commented that despite the many outstandingperformances the major news item to come out ofthe championships was a drug and gender controversyinvolving a W55 athlete from the USA.We had 21 representatives participate at the AustralianMasters Games in Adelaide. ACT Records were set byKevin Blewitt M60 pole vault, Bob Chapman M655000mW, Don Fraser M60 pentathlon, LJ and TJ, GwenGleeson W70 400m and Allan Sherriff M85 800m and1500m.Although missing seven ‘regulars’ (in Adelaide) andanother three still in Europe (post Gateshead) 24 threw thehammer and javelin in this month’s throwing handicap.Wendy Freeman (O’Brien) won from Margaret Taylor andLesley Hamilton. Ken Daniels received his special T-shirtfor having completed 50 handicaps.The running handicap was at Deek’s Recreation Area(Stromlo) as it had been moved from Stromlo West becauseof a car rally. 124 ran the 8.5km event won by MichelleGranville ahead of Rick Hatcher and George Hanzar. 71 didthe short course won by Anna Sutherland from AnitraKenny and Maureen Rossiter. Steve Crane earned his 50handicaps T-shirt.RESULTS SUMMARY FROM WORLDCHAMPIONSHIPSResults for ACTVAC members who participated in therecent WMA Championships in Lahti, Finland. Sourcedfrom the internet and apologies for any that have beenoverlooked.Brad Osborn M35: 6 th in Decathlon 5149 points. ACTRecord. 4th inKen Telfer M40: 100m = 3 rd in QF 11.87 and 6 th SF 11.58;200m = 2 nd in QF 24.31: 400m = 4 th in QF 53.65.John Morton M50: 800m = 4 th in QF 2.10; and 1500m =6 th in SF 4.37 and 12 th in Final 4.35.9.03m; High Jump GOLD MEDAL 1.30m (equals ownAustralian Record); and Long Jump SILVER MEDAL4.15m.Caroline Campbell W65: 5000m = 9 th 24.49; 10000m = 6 th52.56; 8km Cross-country 11 th ; and Marathon 11 th .Donald Chambers M70: GOLD MEDAL 80m hurdles14.16; BRONZE 300m hurdles 53.74; BRONZE 4x100m56.42 (with Norman Richards, Alan Bradford, RobertCozens); SILVER 4X400M 4.42 (with Alan Bradford,Robert Cozens, David Carr); 9th in Decathlon 5517Margaret Taylor W60: Triple Jump GOLD MEDAL
When I trained for the 800m many years ago, I stillfound it difficult to run very well over 400m or 1500mdespite a high level of 800m fitness. One of the reasons forthis is the unique nature of the 800m. A 400m isessentially an extended sprint event, where runners canexcel on training which rarely, if ever, exceeds 400m inlength, and which focuses on speed and strength. A 1500mrace is getting well into the arena of distance running,where runners can still excel even if their training ismostly long slow distance. But 800m runners who onlytrain with the sprinters, or who conversely only train withthe distance runners, will find their times dropping awayin the 800m.800m specialists need to find a balance, and need totrain in such a way as to develop both their anaerobicenergy systems and their aerobic energy systems. Theyneed not only to think like a sprinter and try to developsprinting speed and power, but also they need to endurethe torture of longer running.This table illustrates how the two energy systems havebeen shown to contribute to racing performances:Proportion of Aerobic / Anaerobic Production ofEnergy (ATP)Duration ofMaximalExerciseTraining for the 800m%Anaerobic%Aerobic1-3 sec 100 010 sec 90 1030 sec 80 201 min 70 302 min 60 404 min 35 6510 min 15 8530 min 5 951 hour 2 982 hour 1 99September 2009 Vetrunner — Page 35The aerobic / anaerobic mix in training during the weekshould be roughly in proportion to the energy used in arace. For example if you are a marathoner, most of yourtraining is aerobic since you use only about 1% anaerobicin a race. Whereas an 800m runner uses about 50% aerobicand 50% anaerobic in a race.So then, if you want to focus on the 800m this trackseason, how should you train to develop both thesesystems?My suggestion would be that a particular trainingsession should have as its focus just one or the other ofthese energy systems, not both. Don’t normally mix aerobictraining and anaerobic training in the same workout.When designing your week’s training pattern, half thesessions should focus on developing anaerobically, and halfthe sessions aimed at developing aerobically.One anaerobic session I like to conduct, as the season’simportant 800m races draw near, is 4 x 200m at race pacewith a very short break in between. Another shown me byGlenn Coward is the “zipzap”, a few laps of 100m sprint,50m float. For the 800m runner, anaerobic sessions justneed a little warm-up and stretch, some stride-outs or runthroughsas if racing, and then into it.Aerobic sessions should be at a reasonable pace and nottoo far. Genuine tempo runs make for good aerobic sessionsfor an 800m runner. As do traditional middle distanceintervals.During the track season, frequent 800m races arerecommended. Good 800m runners will keep improving asa track season progresses by running as many 800m racesas they can, for experience and for rapid conditioning.I love the 800m because it is such a tricky combinationof strategy, psychology, skill, strength, speed andendurance. It is the shortest track event which doesn’t uselanes, which makes it very exciting to watch and tocompete in. It pits the sprinter-type against the distancetype.It cannot be run flat out, there must be something inreserve; but it cannot be run easily, runners must be alertto others surging and be ready to sprint to cover any move.It takes a special kind of athlete to specialise in the 800m.By Geoff Moore, who daily updates running andtraining advice at http://geoffmoore.blogspot.comBrooks G, Fahey T, White T (1996). ExercisePhysiology: Human Bioenergetics and Its Applications.Mountain View: CA, Mayfield.Mole P, (1983). Exercise metabolism. In ExerciseMedicine: Physiological Principles and ClinicalApplication. New York: Academic Press.ACT Veterans Athletic Club - 2009 - Our 30th year
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