Autumn 2007 - British Milers Club

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The use of relays with large groups overvarying distances, for instance, two atbase and one at the 200m mark for 15minutes, and a 5-man team with twoat base and one other every 100metres. Five minutes duration.16-18 years - Planning a race programme.Discuss racing tactics. Continue testingprocedures to discover weaknesses.Steady runs not less than 25 minutesduration and not more than 70 minutes.18-21 years - Deciding best event.Correction of weaknesses revealed bytesting. Summer volume - 45mpw.Winter - 60mpw.21 years on wards - Emphasiseimportance of training at differentpercentages of the VO2 max. Includechange of pace sessions. Always givepure sprint sessions. Keep testing.Summer volume - 50mpw. Winter -70mpw.Richard Amery, a well known athleticscoach and writer from Australiabelieves, as did the late Harry Wilson,that young athletes should be taughtgood running technique at full speedand during steady running. The keyword being relaxation and no bodymovements hindering forwardpropulsion. He also advocates a widerange of different activities to avoidboredom in the young.Practical TestingEndurance - How far can the athleterun in 15 minutes? The target formales is to run 5k distance as soon aspossible. For females - 4,400 metres.Speed - Sprint 40yds or 36.6 metres inunder 5secs males, 6secs females.Elastic leg strength - Hop 25 metres oneach leg. The target is 9 hops formales and 10 for females. A poorhopper is ALWAYS a poor sprinter. Aweaker leg MUST be corrected.MUSCULAR ENDURANCE - Press-ups,straight leg abdominals, squat thrusts.The target is 60 of each in one minute.Height/weight ratio - a 5ft.6ins/1.676mathlete should not weigh more than117 pounts/53k female and 129pounts/58kg, male.Other useful tests include squat andrise with bodyweight on a barbell for legstrength and a vertical leap of over 20inches measured from extended armand fingertips facing a wall andmarked, turn sideways and leap upmaking a further mark. Measure thedistance between marks.Note that improving leg strength is amost difficult process requiringdedicated every other day workouts forseveral months. Lack of leg strength isALWAYS associated with poor sprintspeed. An interesting observation byEast German coaches is that if a boy of14 years ran for 35 minutes daily fivetimes a week for 4 years, his 1500metres time would improve by 10seconds a year without any specialisedtraining. Why? Because during thattime he is growing and getting stronger.Makes you think doesn’t it?10 BMC News : Autumn 2007
Talking pointsUnfortunately, AW does not alwayspublish letters, which seek to redresswrong information, and in this articlesome highly questionable statement bycorrespondents are challenged.An anti-distance running coach articlesuggested that Dave Bedford who brokethe 10k world record and won majorcross-country titles was self-coached.Dave was coached by BOB PARKER ofParkside AC from the age of 14 and inthe last two years of his career by JohnAnderson and Bob mutually.An interview with a former female UKrecord holder from 800 and 1500metres gave the impression that the lateHarry Wilson was entirely responsiblefor her success. In fact, this athletereached international selection yearsbefore Harry’s appearance on the sceneunder the guidance of ANNE HILL anoted Welsh coach. Anne also had twoGB international sisters who were takenover by Harry who at the time was anational coach. ANNE HILL alsocoached a European juniorsteeplechase medallist in spite ofsuffering from a chronic healthproblem.An editorial observation in AWsuggested that the Balke Testmentioned in an article was not asaccurate as stated. The Balke Test is a15-minute run around the track andthe distance covered predicts the VO2max with 95% accuracy. Dill of theAmerican College of Sports Medicinetested six athletes on sophisticatedtreadmill equipment and a week lateron the Balke Test and found not morethan 5% difference overall. FrankHorwill compiled a handy graph to usefor this test, you simply looked at thedistance run, went up vertically to aline and then horizontally across to theVO2 max predication. Here is a table:Distance Run Predicted VO2 max4,000m 56.5mls. kg. Min4,400m 61mls4,800m 65.5mls – Elite female5,200m 70mls – Elite maleAn article in AW by two doctorsstressed the importance “… of havingenough fuel in the tank…” and warnedby Izak Van Nierkerkcoaches not to tell athletes to loseweight even if they needed to. Theinference being that most athletes arehalf-wits and would start going withoutfood. However, let us not beat aboutthe bush, the key factor in distancerunning is weight relative to height.The Dr.Stillman table is highly regardedby U.S. coaches and coaches andathletes here should get wellacquainted with it. This is how to useit:1. Find out the HEALTHY weight foryour height with this formula:Females – Allocate 100 pounds forthe first 5 feet in height and 5pounds for every inch thereafter.So, if you are 5ft 6ins tall aHEALTHY weight would be not morethan 176 pounds. Your racingweight should be LESS than this.Males – Allocate 110 pounds forthe first 5 feet in height and 5.5pounds for every inch thereafter. Ifyou are 6 feet tall a HEALTHYweight would be not more than 176pounds. Your racing weight shouldbe LESS than this.2. Don’t start missing meals if you arenot of a healthy weight, if you arerunning for 1 hour daily you willneed 1,000 calories for that andanother 2,500 calories to maintainbone and muscle health. Thismeans moderate sized meals every4 hours containing fruit, vegetablesand whole grains, fish and somemeat.3. Train more in the morning. This willelevate the metabolic rate for severalhours afterwards.4. Don’t snack between meals.5. Obtain OPTIMUM SPORTSNUTRITION by Dr. Michael Colgan,which gives expert advice on how toBMC News : Autumn 2007 11
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Autumn 2007 - British Milers Club

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