Transcript SE District Clinic p.. - Circleville City Schools

Jason Wells
Circleville HS
&
Mike Hartley
Logan Elm HS
A few of my favorite quotations
“The reason most people fail is that they
trade what they want most for what they
want at the moment.”
“In times of crisis, you will not rise to the
occasion but default to your level of training.
“A lot of coaches know the ingredients but very few
know the recipe.”
--Mark Wetmore, Colorado
What are the ingredients?
Energy Systems
Types of workouts
Pace and rest
Anaerobic Alactic
(Phosphagen)—14%
100’s
133’s
Faster than race pace
Lots of rest
Anaerobic Lactic
(Glycolytic)—48%
300’s
3-1-3
2-1-1
A lot of race pace
Various rest intervals
Aerobic—38%
Easy running
90:10
Conversational to
steady state pace
Energy System Link #1
• Speed endurance
• Endurance Running
• Speed
Energy System Link #2
Energy System Link #3
Clyde Hart’s energy systems
• Tempo endurance
• Strength endurance
• Power speed
• Event running
• Strength
Offseason plan
Circleville
• Run 5 days/week. Lift!!!
• Monday—8 to 12 minutes of 90:10—90 seconds @ steady state,
10-second sprint
• Tuesday—20-minute run w/ strides OR Flying 30’s
• Wednesday—Hills OR 3-1-3
• Thursday—20-minute run w/ strides OR Flying 30’s
• Saturday—20- to 40-minute run
Logan Elm
• Run 6 days/week. Abs and Push Ups
•Saturday’s long= Early Season 3 miles, early mid season 4 miles,
late-mid season 5 miles, last 3 weeks taper 5, 4, 3 miles.
•Wednesday’s= Intervals 200’s, 300’s, 400’s; Ladders; late season
500’s and 600’s.
•Monday, Tuesday, Thursday, Friday= Distance & Strides.
Distances start with 2 miles work to 4 miles. Some type
of stride workout- start with 4x work to 8x.
Circleville season plan
Basic principles
• Set goals
• Easy-Hard-Easy
• Lots of 100’s and 300’s—No 200s—Brooks Johnson/Ken Jakalski
• Workouts 2½ x race distance
• “Relaxed speed”
Workouts
Early season
• Hard days—Hills, 90:10, 300’s, 3-1-3
• Easy days—20-minute run + strides, Flying 30’s, or 50:50
Mid-season
• Hard days—300’s, 3-1-3, 2-1-1, 133s, 100s
• Easy days—20-minute run + strides, Flying 30’s, or 50:50
Late season
• Hard days—300s (?), 2-1-1, 133s, 100s
• Easy days—10- to 15-minute run + strides OR Flying 30’s
Logan Elm season plan
Philosophy- Speed always. Everyday some form of speed training
endurance through intervals.
First 3 weeks- Light base training of 4 days of 20 minute running with a form
of striders of 6-8 with 2 days of interval training: Ladders,
300’s,, or 200’s with 3 minutes rest, fartlichs 30 on 30 off,
with 10 minute cool down. Sundays off.
Next 6 weeks- 20-30 minute runs 3 days a week on Saturday, Sunday and
usually Thursday with a form of striders from 8-10x. 4 hard days
consisting of 2 meets (Tuesday & Friday), and Monday and
Wednesday intervals a lot of 300’s and 200’s with some 400’s and
600’s typically 3:00 rest. All out long intervals 10 minute rest.
Notice this has 3 hard days in a row Monday, Tuesday, Wednesday
easy Thursday, Invite Friday.
League to State meet- Sundays off, 2 days of meets, 2 days of 2 miles and
strides (4-6x), 2 days of intervals with at least one day between
intervals and meet. Intervals are all 200’s some 300’s. Shorter,
Faster with 5:00 rest.
Logan Elm season plan
•The early and mid season intervals with short rest creates, speed, strength
& endurance, but may have tired heavy legs for early to mid meets.
•End of season intervals creates much greater speeds, times, drop
drastically, legs are fresher and stronger.
•Important tough finishing workout- 300 all out, 1 minute rest, 100 all out
sprint.
Problems with this philosophy
1. Getting the first group of kids to buy into it. Once one group does, it
becomes standard to all incoming kids.
2. Keeping freshmen healthy or first year runners. Once a runner has put a
year in, the runner knows what to expect, and their bodies know how to
handle it.
3. Not a lot of early results.
4. Getting kids and keeping kids running hard 3 days in a row.
*Important note-expect some injuries first year.
Logan Elm season plan
Important things to do.
1. Time every Interval
2. Give kids copies of the workouts
3. Understand their times and listen to the kids. You may see that they need a
break.
4. Remember that as long as you can hang tough and get them through the
early workouts, the benefits will come.
Race Strategy
CIRCLEVILLE
• 0-50m—Get out fast!!!
• 50-100m—Find your rhythm
• 100-200m—“Glide” down the backstretch
• 200-300m—Position yourself on final turn
• 300-400m—On homestretch, maintain stride rate—“relaxed
speed”/“quick arms”
• 4x4: Teach the handoff—face the track! Teach the cut-in.
LOGAN ELM
We have a quote that we use for our strategy. Basically we know that
running fast or slow, you are going to be tired the last 100 meters, so cover
300 meters fast.
Ancillary Work
Strength
• Dynamic warmup
• Core
• Hurdle Drills—3 drills x 2 sets x 8-10 hurdles = 48-60 total hurdles
• Weights on own
Stretching—Only do static stretching after workout/race
Nutrition handout
• Post-race/workout recovery
• 20 mins after a race/hard workout, 4:1 carb-to-protein ratio
• Chocolate milk!!!
Misc.
• Ice bath
• Massage sticks/foam rollers/self-massage
• Golf balls
• Barefoot running
Contact Info
[email protected] / www.circlevillexc.com
[email protected]