Mo Farah set a brilliant new British and european 10k record running at the Prefontaine Classic this Saturday beating his previous best time by over 40 seconds. Where did this breakthrough performance come from? I'm guessing that the major reason is confidence. After winning both the 5k and 10k titles at the European Championships last year, mo was definitely on a high. Secondly, he has switched coaches and location. He is now training with Alberto Salazar. I'm guessing he is training in a stringer group than previously and that his training emphasis has changed also. Whatever it is, it was an outstanding performance and one that shows he is right up there with the Africans!! … [Read more...]
Sammy Wanjiru RIP
May 16, 2011 By Leave a Comment
I first became aware of Sammy Wanjiru when he broke the world record for the half marathon in 2005 when he was only 18 years old. The first time I saw him run was in the London Marathon of 2008 where he finished second behind fellow Kenyan Martin Lel. What impressed me was his relaxation when running very quickly and his obvious enjoyment in his running. In the 2008 Olympics, Sammy produced one of the finest marathon performances ever defying the oppressive heat to win in a new Olympic record. I remember watching the race thinking that he had gone off too fast and would pay in the latter stages of the race. While everyone else wilted in the heat, Sammy just kept going. With his victories in London, Chicago and Bejing, Sammy won $500,000 … [Read more...]
Running Coaching – Non Linear Periodisation
May 16, 2011 By Leave a Comment
The rise of Eastern Bloc athletes from the 1950s has been attributed, in some areas, largely to the implementation of periodisation. In practice, this was a method of splitting the training year into phases with a different emphasis on each phase each building on the last in a linear fashion. A typical example of a training year would include: general preparation phase specific preparation phase pre competition phase competition phase recovery/transition phase. The success of the Lydiard method during the 1960s was based on similar principles. Runners would spend as many weeks as possible running high mileages at aerobic paces. They would then spend 4 weeks with an emphasis on hillwork before spending 4 weeks with an … [Read more...]
Running Coaching – Minimum Effective Dose
May 11, 2011 By Leave a Comment
Minimum Effective Dose • The best way to improve your running is to run more miles • The best way to get injured running is to run more miles Every runner who is seeking to improve will at some point face this problem – the best way to get fitter is to run more miles but if I do that, I’m likely to get injured. Most running books and magazines quote the 10% rule when looking to increase mileage – that it is safe to increase your mileage by 10% each week. Some wiser writers include the warning that every fourth week should be a recovery week where you back off to let your body recover. Using this as a principle though, you could go from running 10 miles a week to running 100 miles in a week in less than a year! Well you … [Read more...]
Welcome to the NEW Running Coaching
May 9, 2011 By Leave a Comment
Welcome to the new Running Coaching. It is great to be back with you after some technical difficulties! As I re-launch the site, I just thought I’d explain a little about who it is aimed at and my training philosophy. There are some runners who just enjoy the running itself and who run for fitness and the pure enjoyment of running. These are noble motives and I’d like to think I can provide a little information that might be beneficial to them. There are some runners who disappear away at the front of a race never to be seen again until either they lap you or you see them picking up a trophy at the end of the race. Most of these runners have their own coaches but I’m sure there will be snippets of information that would … [Read more...]
Training for 5k? Finish fast!
March 29, 2010 By Leave a Comment
I’ve just received my May copy of Runner’s World. Amongst the running coaching articles is one entitled ‘Secrets to a Stronger Finish’ One of the suggestions it contains is to use plyometrics - jumping and bounding exercises. This is an excellent way to improve speed and running performance but, what the article fails to mention, is that it carries a very high risk of injury if the athlete is not fit enough. So, while there are benefits to be had, plyometrics represents very much the icing on the cake. So, what alternatives are there to boost performance at the end of a race? In my track days, I mainly raced 400m hurdles. To gain strength, I often trained with a group of 800m runners on the Oxford University track – the track … [Read more...]
Running Coaching’s Top Tips for Cold Weather
February 22, 2010 By Leave a Comment
“Running any given route in the rain makes you feel 50 per cent more hardcore than covering the same route on a sunny day” Unwritten Rules of Running What about in the snow??? Daley Thompson told how he would train on Christmas Day just to get a small advantage over his rivals who would not be so dedicated. Training in the snow is a bit like that! With that in mind, today I went out for some drills and strides on the playing field – if you look closely you can still see my footprints!! So, given the weather we’ve been enduring, I present the Running Coaching top tips for running in the depth of winter. 1. Wear appropriate clothing Cold and wet weather are rendering infinitely worse by a driving wind. Have you ever been out in … [Read more...]
I Believe…….
February 20, 2010 By Leave a Comment
1. I believe that running fast is a skill that everyone can learn 2. I believe that life is a succession of moments. To live each one is to succeed. 3. I believe that my family are the most important thing in my life. 4. I believe that hard work and dedication are qualities that are seriously undervalued in today’s world. 5. I believe it is better to educate and encourage than it is to bully and belittle. 6. I believe that there is real magic in enthusiasm. It spells out the difference between mediocrity and accomplishment. 7. I believe that there are few greater pleasures than the sensation of running fast with the sun on your face and the wind in your hair. 8. I believe that smiling is contagious. 9. I believe that everyone … [Read more...]
Law 15: Understand the Holism of Training
February 19, 2010 By Leave a Comment
I have to confess that I have a bit of an obsession for buying books about running, predominantly about running training. If I were to pick one area that was consistently undervalued, it would be the holism of training. Many runners obsess about how many miles they’ve done without ever consider what happens during the rest of the week when they are not training. Noakes identifies the four main factors that impact performance when training hard: Eating an appropriate diet Getting the right amount of sleep Avoiding physical effort that it not training related Reducing work stress A professional runner has systems in place to manage these things. Masseurs and physios help with recovery between sessions, diet is closely analysed and … [Read more...]
Law 14: Keep a Detailed Logbook
February 12, 2010 By Leave a Comment
This law is not one of Newton’s original laws but has been incorporated by Noakes. Newton has recorded for posterity his training and the effects it resulted in. Similarly, by recording our training, we have an ideal resource to determine what will work for us. Over a running career, comparison of training logs from previous years will provide an assessment of current fitness and areas to address in future training. Through analysing training logs, the causes of most injuries or poor race performances can be diagnosed and remedial steps introduced to prevent a reoccurrence. So, what do we need to include in our log? The date The time of day The route run – most runners have a limited number of routes that they use making comparisons … [Read more...]