middle distance theory
DESCRIPTION
2009 Iowa Track and Field Clinic presentation.TRANSCRIPT
![Page 1: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/1.jpg)
Proven Workouts and Training Strategies for H.S. Middle Distance Runners
coachjayjohnson.comcoachjayjohnson @ gmail.com
Iowa Track and Field Coaches ClinicDecember 11th 2009
Friday, December 11, 2009
![Page 2: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/2.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
Iowa Track and Field Coaches ClinicDecember 11th 2009
Friday, December 11, 2009
![Page 3: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/3.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
✴Don’t take notes - all slides are at coachjayjohnson.com
Iowa Track and Field Coaches ClinicDecember 11th 2009
Friday, December 11, 2009
![Page 4: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/4.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
✴Don’t take notes - all slides are at coachjayjohnson.com
✴Do ask questions at the end of each section
Iowa Track and Field Coaches ClinicDecember 11th 2009
Friday, December 11, 2009
![Page 5: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/5.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
✴Don’t take notes - all slides are at coachjayjohnson.com
✴Do ask questions at the end of each section
✴Do take the time to go through the General Strength videos in the coming weeks
Iowa Track and Field Coaches ClinicDecember 11th 2009
Friday, December 11, 2009
![Page 6: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/6.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
✴Don’t take notes - all slides are at coachjayjohnson.com
✴Do ask questions at the end of each section
✴Do take the time to go through the General Strength videos in the coming weeks
✴The aerobic/anaerobic handout is important, so let’s start with that...
Iowa Track and Field Coaches ClinicDecember 11th 2009
Friday, December 11, 2009
![Page 7: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/7.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
![Page 8: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/8.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”
Friday, December 11, 2009
![Page 9: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/9.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”
Friday, December 11, 2009
![Page 10: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/10.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”✴ Is it a workout that makes you puke afterwards?
Friday, December 11, 2009
![Page 11: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/11.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”✴ Is it a workout that makes you puke afterwards?
✴ Is it “sharpening” work?
Friday, December 11, 2009
![Page 12: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/12.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”✴ Is it a workout that makes you puke afterwards?
✴ Is it “sharpening” work?
✴ Is it any workout at race pace?
Friday, December 11, 2009
![Page 13: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/13.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”✴ Is it a workout that makes you puke afterwards?
✴ Is it “sharpening” work?
✴ Is it any workout at race pace?
✴ Is it only workouts faster than race pace?
Friday, December 11, 2009
![Page 14: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/14.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”✴ Is it a workout that makes you puke afterwards?
✴ Is it “sharpening” work?
✴ Is it any workout at race pace?
✴ Is it only workouts faster than race pace?
✴ Would Usain Bolt and Alan Webb agree on a definition?
Friday, December 11, 2009
![Page 15: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/15.jpg)
What is “Speed Work?”From this moment forward I’d like you to think about these three things when you think about “Speed Work”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
![Page 16: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/16.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
![Page 17: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/17.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
![Page 18: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/18.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
![Page 19: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/19.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
![Page 20: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/20.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
![Page 21: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/21.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
![Page 22: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/22.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
![Page 23: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/23.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
![Page 24: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/24.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
When you assign“speed work” you’re either squirting in lactate or your making the kid’s nervous system better...that’s it...just those two things.
Friday, December 11, 2009
![Page 25: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/25.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
![Page 26: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/26.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
![Page 27: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/27.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
So then what’s the deal with the computer?
Friday, December 11, 2009
![Page 28: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/28.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
![Page 29: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/29.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Which connection would your rather have?
Friday, December 11, 2009
![Page 30: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/30.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Think of the computer as the athlete’s i n n a t e r a t i o o f f a s t - t w i t c h , intermediate and slow-twitch fibers. While a coach can’t significantly change that ratio, the coach can improve the athlete’s nervous system or “wiring.”
Friday, December 11, 2009
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What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Can a coach significantly change this?
Can you take an athlete from one to the another?
Friday, December 11, 2009
![Page 32: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/32.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
![Page 33: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/33.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
![Page 34: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/34.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Is this overly simple? Yes...but it’s mostly accurate and it will help you help the athletes you coach.
Friday, December 11, 2009
![Page 35: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/35.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
![Page 36: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/36.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Just focus on two t h i n g s : s q u i r t i n g lactate into the system and improv ing the nervous system.
Friday, December 11, 2009
![Page 37: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/37.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Just focus on two t h i n g s : s q u i r t i n g lactate into the system and improv ing the nervous system.
The Tao of Speed
Friday, December 11, 2009
![Page 38: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/38.jpg)
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
The Tao of Speed
Friday, December 11, 2009
![Page 39: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/39.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”✴ Is it a workout that makes you puke afterwards?
✴ Is it “sharpening” work?
✴ Is it any workout at race pace?
✴ Is it only workouts faster than race pace?
✴ Would Usain Bolt and Alan Webb agree on a definition?
Friday, December 11, 2009
![Page 40: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/40.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”“Speed Work” in the high school setting is any workout run at race pace or faster that squirts the appropriate amount of lactate into the system for that time of year.
Friday, December 11, 2009
![Page 41: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/41.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
How much lactate does a workout produce?
Friday, December 11, 2009
![Page 42: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/42.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Friday, December 11, 2009
![Page 43: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/43.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke
Friday, December 11, 2009
![Page 44: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/44.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke
8x400 at 3,200m pace with 200m slow jogs
Friday, December 11, 2009
![Page 45: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/45.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke
8x400 at 3,200m pace with 200m slow jogs
“Running with the Buffaloes” - 16x300m (200 jog) at 8k XC Pace*
Friday, December 11, 2009
![Page 46: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/46.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke
8x400 at 3,200m pace with 200m slow jogs
“Running with the Buffaloes” - 16x300m (200 jog) at 8k XC Pace*
* HS version would be 16x187m, which is 3k total....not a hard workout
Friday, December 11, 2009
![Page 47: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/47.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
Stereotype the RaceBoys Girls
Friday, December 11, 2009
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coachjayjohnson.comcoachjayjohnson @ gmail.com
4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Stereotype the RaceBoys Girls
Friday, December 11, 2009
![Page 49: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/49.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
5:12 1,600 = 76, 80, 80, 76**last 400m = 20, 19, 19, 18
Stereotype the RaceBoys Girls
Friday, December 11, 2009
![Page 50: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/50.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
5:12 1,600 = 76, 80, 80, 76**last 400m = 20, 19, 19, 18
How often do you give the athletes workouts that start at “mid-race pace” and end at 15/18 for 100m or 31/37 for 200m?
Stereotype the RaceBoys Girls
Friday, December 11, 2009
![Page 51: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/51.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
Stereotype the Race4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
![Page 52: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/52.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
Stereotype the Race4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
![Page 53: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/53.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
2x5x300m at 1,600m pace with 60 sec and 8 min
Stereotype the Race4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
![Page 54: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/54.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
2x5x300m at 1,600m pace with 60 sec and 8 min
300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
Stereotype the Race4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
![Page 55: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/55.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
2x5x300m at 1,600m pace with 60 sec and 8 min
300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
8 min of easy jogging...can even get a drink
Stereotype the Race4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
![Page 56: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/56.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
2x5x300m at 1,600m pace with 60 sec and 8 min
300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
8 min of easy jogging...can even get a drink300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
Stereotype the Race4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
![Page 57: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/57.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
2x5x300m at 1,600m pace with 60 sec and 8 min
300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
8 min of easy jogging...can even get a drink300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
50,60 sec,50,60 sec,50,60 sec,48-49,60 sec,48-49
Stereotype the Race4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
![Page 58: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/58.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
2x5x300m at 1,600m pace with 60 sec and 8 min
300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
8 min of easy jogging...can even get a drink300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
50,60 sec,50,60 sec,50,60 sec,48-49,60 sec,48-49
50,60 sec,50,60 sec,49,60 sec,47-48,60 sec,45-47
Stereotype the Race4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
![Page 59: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/59.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
2x5x300m at 1,600m pace with 60 sec and 8 min
300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
8 min of easy jogging...can even get a drink300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
50,60 sec,50,60 sec,50,60 sec,48-49,60 sec,48-49
50,60 sec,50,60 sec,49,60 sec,47-48,60 sec,45-47
Stereotype the Race
Slower than 4:24 pace Faster than 4:24 pace
4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
![Page 60: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/60.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
On the first day of outdoor track practice can athletes safely run 100m in 15 seconds or 18 seconds, assuming you gave them a 20m run in?
Question
Friday, December 11, 2009
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coachjayjohnson.comcoachjayjohnson @ gmail.com
On the first day of outdoor track practice can athletes safely run 100m in 15 seconds or 18 seconds, assuming you gave them a 20m run in?
Question
100’s and 150’s at “end of the race” pace should be assigned as early as athletes can safely handle them.
Friday, December 11, 2009
![Page 62: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/62.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke
8x400 at 3,200m pace with 200m slow jogs
“Running with the Buffaloes” - 16x300m (200 jog) at 8k XC Pace*
Friday, December 11, 2009
![Page 63: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/63.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke
8x400 at 3,200m pace with 200m slow jogs
“Running with the Buffaloes” - 16x300m (200 jog) at 8k XC Pace*
800m workouts 3,200m workouts XC workouts
Friday, December 11, 2009
![Page 64: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/64.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke800m workouts
Friday, December 11, 2009
![Page 65: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/65.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke800m workouts
2x3x300m at 800m pace with 90 sec and 5 minutes
Friday, December 11, 2009
![Page 66: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/66.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke800m workouts
2x3x300m at 800m pace with 90 sec and 5 minutes
2x3x300m at 800m pace with 3 min and 10 minutes
Friday, December 11, 2009
![Page 67: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/67.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke800m workouts
2x3x300m at 800m pace with 90 sec and 5 minutes
2x3x300m at 800m pace with 3 min and 10 minutes
300m “fast, faster, fastest” with 2 min walk, 3 min jog
Friday, December 11, 2009
![Page 68: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/68.jpg)
photo by Randy Miyazaki of TrackandFieldPhoto.comFriday, December 11, 2009
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photo by Randy Miyazaki of TrackandFieldPhoto.com
Maggie Vessey
Friday, December 11, 2009
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photo by Randy Miyazaki of TrackandFieldPhoto.com
Maggie Vessey2007 - 2:11.57
Friday, December 11, 2009
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photo by Randy Miyazaki of TrackandFieldPhoto.com
Maggie Vessey2007 - 2:11.57 2008 - 2:02.10
Friday, December 11, 2009
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photo by Randy Miyazaki of TrackandFieldPhoto.com
Maggie Vessey2007 - 2:11.57 2008 - 2:02.10 2009 - 1:57.84
Friday, December 11, 2009
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photo by Randy Miyazaki of TrackandFieldPhoto.com
Coach Greg Brock’s Connector Workout
Friday, December 11, 2009
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photo by Randy Miyazaki of TrackandFieldPhoto.com
I have a workout I call the Connector workout. You've done some cardio, you've done some real short stuff.So then how do you something that is race specific without actually racing and just tearing people down??? This is an old Bowerman thing. You obviously know about the 40-30 drill (where an athlete runs 200 meters repeats continuously alternating them in 40 seconds/30 seconds). Well, when you have a half-miler of Maggie's ability, you maybe start in the fall with maybe 32-33 and then just add 10 seconds to that. So she'd run a 43 second 200 and then a 33 second 200 and then do that again. It's a non-stop half mile of running but with varied pace. Now that's a 2:32 half. You do 3 or 4 of those. That's a decent workout.
- Interview with Robert Johnson of LetsRun.com, 08.12.09
Coach Greg Brock’s Connector Workout
Friday, December 11, 2009
![Page 75: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/75.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
Friday, December 11, 2009
![Page 76: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/76.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout...one guess as to what’s going on...
Friday, December 11, 2009
![Page 77: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/77.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42,...one guess as to what’s going on...
Friday, December 11, 2009
![Page 78: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/78.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32,...one guess as to what’s going on...
Friday, December 11, 2009
![Page 79: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/79.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32, 200m in 42,...one guess as to what’s going on...
Friday, December 11, 2009
![Page 80: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/80.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32, 200m in 42, 200m in 32...one guess as to what’s going on...
Friday, December 11, 2009
![Page 81: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/81.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32, 200m in 42, 200m in 32...one guess as to what’s going on...
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
Friday, December 11, 2009
![Page 82: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/82.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
...another guess as to what’s going on...
Friday, December 11, 2009
![Page 83: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/83.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42,
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
...another guess as to what’s going on...
Friday, December 11, 2009
![Page 84: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/84.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32,
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
...another guess as to what’s going on...
Friday, December 11, 2009
![Page 85: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/85.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32, 200m in 42,
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
...another guess as to what’s going on...
Friday, December 11, 2009
![Page 86: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/86.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32, 200m in 42, 200m in 32
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
...another guess as to what’s going on...
Friday, December 11, 2009
![Page 87: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/87.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32, 200m in 42, 200m in 32
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
...a third guess as to what’s going on...
Friday, December 11, 2009
![Page 88: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/88.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32, 200m in 42, 200m in 32
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
...a fourth guess as to what’s going on...
Friday, December 11, 2009
![Page 89: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/89.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
Friday, December 11, 2009
![Page 90: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/90.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
Friday, December 11, 2009
![Page 91: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/91.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
Who cares? Just teach athletes to deal with lactate!!!
Friday, December 11, 2009
![Page 92: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/92.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke800m workouts
2x3x300m with 90 sec and 5 minutes2x3x300m with 3 min and 10 minutes300m “fast, faster, fastest” with 2 min walk, 3 min jog
Friday, December 11, 2009
![Page 93: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/93.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke800m workouts
2x3x300m with 90 sec and 5 minutes2x3x300m with 3 min and 10 minutes300m “fast, faster, fastest” with 2 min walk, 3 min jogThe point of this slide is not the mmol. of lactate associated with each workout. The point is that workouts exist on a continuum
Friday, December 11, 2009
![Page 94: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/94.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
200’s until you Puke800m workouts
2x3x300m with 90 sec and 5 minutes2x3x300m with 3 min and 10 minutes300m “fast, faster, fastest” with 2 min walk, 3 min jog
The point of this slide is not the mmol. of lactate associated with each workout. The point is that workouts exist on a continuum
Friday, December 11, 2009
![Page 95: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/95.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
O mmol. 6 mmol. 12 mmol.
200’s until you Puke800m workouts
2x3x300m with 90 sec and 5 minutes2x3x300m with 3 min and 10 minutes300m “fast, faster, fastest” with 2 min walk, 3 min jog
Friday, December 11, 2009
![Page 96: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/96.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
O mmol. 6 mmol. 12 mmol.
200’s until you Puke800m workouts
2x3x300m with 90 sec and 5 minutes2x3x300m with 3 min and 10 minutes300m “fast, faster, fastest” with 2 min walk, 3 min jog
Friday, December 11, 2009
![Page 97: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/97.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
O mmol. 6 mmol. 12 mmol.
200’s until you Puke800m workouts
2x3x300m with 90 sec and 5 minutes2x3x300m with 3 min and 10 minutes300m “fast, faster, fastest” with 2 min walk, 3 min jog
Early Season Mid Season Late Season
Friday, December 11, 2009
![Page 98: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/98.jpg)
coachjayjohnson.comcoachjayjohnson @ gmail.com
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
O mmol. 6 mmol. 12 mmol.
200’s until you Puke800m workouts
2x3x300m with 90 sec and 5 minutes2x3x300m with 3 min and 10 minutes300m “fast, faster, fastest” with 2 min walk, 3 min jog
Early Season Mid Season Late Season
Friday, December 11, 2009
![Page 99: Middle Distance Theory](https://reader034.vdocuments.site/reader034/viewer/2022051412/54b6a8fd4a7959be738b4803/html5/thumbnails/99.jpg)
Proven Workouts and Training Strategies for H.S. Middle Distance Runners
coachjayjohnson.comcoachjayjohnson @ gmail.com
Iowa Track and Field Coaches ClinicDecember 11th 2009
Questions
Friday, December 11, 2009