First off, a big congrats and good luck to the HS kids. 3 of them are racing regionals next week and two came away with some significant PR’s this past weekend at the regional qualifier meet. Jeremy took 7 seconds off his PR to win in the 1600, going 4:14.18, while Ryan, only a soph, ran a 4:22.61 to PR by 3sec. Way to go guys.
Since the last little writeup I did on strength endurance, I found a couple of items on the internet which relate to it. Many of the methods I desxcribed are based on the Italian model and I found some good stuff on the internet done by the Italians and one by blogger (and very fast runner) Nate Jenkins.
The first site has a video of Italian coach Luciano Gigliotti. I don’t speak Italian so I really have no idea what they are talking about. If anyone does and wants to tell me what they’re talking about, that would be great. But it’s a good video because it demonstrates a strength endurance circuit that he does with his athletes on the track. You’ll notice that in my long writeup I suggested doing it on a hill (like Canova) but a track works, the effects are just slighlty different. Giggliotti is the 2004 Olympic marathon champ’s, Stefano Baldini, coach for those who didn’t know.
The second Italian site I found is an abstract from a study done by Giggliotti and others. It was to test the effectiveness of such strength endurance circuits. I couldn’t find the whole study but the abstract is below:
Correlation between biomechanical and metabolic parameters in the modified intensive circuit training
Franco Merni, Luca Del Curto, Rocco Di Michele, Luciano Gigliotti
Atletica Studi no. 1/2007, January – March 2007, year 38, pp. 3-14
The modified intensive circuit training, a typical mixed training of strength and endurance, proposed by the Italian school of middle distance running, is used since many years in the fields without a scientific validation. This work has the aim of studying the correlations between the biomechanical and metabolic parameters during the execution of this kind of training. 9 medium-high level middle distance runners were analyzed through tests carried out before training with the continuous monitoring of the biomechanical (contact and flight times) and metabolic variables (VO2, VE, FC). The results show high correlations between ventilation parameters and jumping tests, flight times and stride frequency during the running phases. Through these findings it is possible to hypothesize the existence of strict relationships between strength and endurance performance and the aspects related to running economy.
Lastly is Nate Jenkins blog. He describes his approach to 10k training and includes a brief section on strength endurance. I HIGHLY suggest his blog.
Finally, my Running Log:
PM- 7mi of
3mi w/up, 4x100m (11.7) w/ 5min rest(400m of it jogging), 200m (23.6), 3mi c/d, sore and tired from Saturday still. Felt good on the 200m.
PM- 6mi of
200, 60sec, 200, 45sec, 200, 30sec, 2×100 w/ 15sec,
2mi c/d very WINDY,
(1:30, 74, 60, 42.9, 28.5, 27.8, 28.2, 13.8, 14 (into wind)) sore from Monday, stomach messed up,
This was a tough one b/c my stomach was jacked up. I think it might be food poisoning or something/ I’m ashamed to say that I had diarrhea during the workout, which just made the stupid thing even harder.
AM- 5mi easy
PM-9mi easy + strides +leg plyos. Stomach messed up.
PM- 5.5mi easy +strides
AM- 3mi easy
PM- 2.5mi w/up, 800m race-1:53, won by 7sec, 2mi c/d. This one felt easy, recovered fast. It was a very low key meet at UofH. Almost didn’t run b/c my stomach is killing me. I’m cramping up on my runs and had the runs before I raced.
AM-9mi very slow. Stomach messed up
AM- 5mi easy
PM- 7mi of 2mi w/up, 3x(1600, 2min Rest, 200) w/ 5min rest b/t sets (4:25,28…4:24,28…4:25,25.1), 2mi c/d Legs felt great during this one. Stomach is still messed up bad. After the 2nd set had to make a run for the bathroom, then back out……..no fun…… As always, it was very windy.
AM- 5mi easy
PM- 9mi easy + strides +2xleg plyos