11.30.06
what time do you need to make state
what time do you need to make state.
5:19 pace! so you need to be running sub 16 locally. bhs is D1 and they usually take two teams and the top five individuals who make the top twelve to state.
it would be great to make it as a team but the whole team has to run sub 16:24!
can you do it? yes. will you do it? that depends on you.
3 Miles
Boys Team
Jr David Van matre 16:34 Oct 18 BHS-Foothill-GVHS
So Airey Andrew 17:18 Sep 22 Mt Whitney Invitational
So Andrew Edquist 17:28 Oct 18 BHS-Foothill-GVHS
So Mike Little 17:47 Oct 11 garces vs highland vs bhs
So James Taylor 18:04 Oct 18 BHS-Foothill-GVHS
So Nick Flores 18:20 Oct 11 garces vs highland vs bhs
So John Purcell 19:16 Oct 4 frontier vs bhs
Fr Christopher Anderson 19:57 Sep 22 Mt Whitney Invitational
all of the above could run 16:29 by their senoir year! they all have the footspeed to run the pace needed to make state. they just need the strength to do it. to get strong one needs to run a lot.
other athletes in other sports put in 2 or 3 hours a day in and no one bats an eye. but for some reason runners and many of their coaches think that high mileage is bad and that their athletes will get injured or burnt out. it just is not true. speed kills! miles dont.
there is a time for speed but only in limited amounts and only after a good base. now is the time for that base.
Conditioning (as long as possible) 2 week cycles.
Do the Lydiard Program till track season begins.
Monday: Aerobic running 3/4 to 1 hour.
Tuesday: Aerobic running 1 to 1.5 hours.
Wednesday: Run hilly course 1/2 to 1 hour.
Thursday: Aerobic running 1 to 1.5 hours.
Friday: Jog 1/2 to 1 hour.
Saturday: Run hilly course 1/2 to 1 hour.
Sunday: Aerobic running 1.5 to 2 hours.
Monday: Run hilly course 1/2 to 1 hour.
Tuesday: Aerobic running 1 to 1.5 hours.
Wednesday: Time trial 3000 or 5000 meters.
Thursday: Aerobic running 1 to 1.5 hours.
Friday: Jog 1/2 to 1 hour.
Saturday: Relaxed striding of 4 to 8 times 200 meters.
Sunday: Aerobic running 2 hours or more.
in november, i ran/walked over 200 miles and i am old (43), super busy (3 kids/3 jobs) and overweight (250+). i did the above and i have dropped weight and dropped my 3 mile time by 20%. i also did not get injured.
mr. toads is saturday so it is a great way to get started on this plan. do the 20 km at a comfortable pace and enjoy the course. then sunday do an easy hour.
on monday start the above cycle. start with the daily minium and each two weeks add ten minutes till you reach the listed max for the day. remember this is aerobic running not racing. run for time instead of miles.
you have 2 months before track begins and if you do this program you will PR this season. then after track season you do it all over this summer. in season, you still do the long weekend run but you have a hill peroid and then a speed peroid (Lydiard Program).
my son is doing this program and he has gotten stronger. he did a sub 12 minute 2 mile (pr by 20 secs) the other day all by himself and he has not done any speed work at all (every other wednesday the program suggests a time trial).
so you took your mental holiday from training and now is the time to run. we run everyday after school and you can come join us. usually we run from beach park but we could meet you elsewhere.
so take the mr. noise challenge! out run me in december and january (i have to put in almost 2 hours a day to get 50 miles a week). follow the Lydiard Program and you will get results.
if you have questions or need more information, contact me.
remember 16:29!
you can do it, but you have to put the miles in. there is no other way. trust me.
“This is the missing ingredient in American distance running. An emphasis on low to moderate mileage during the 1980s and most of the 1990s is the sole reason for our failure to produce the number of elite runners that we had during the 1970s and early 1980s. Those guys “back in the day” ran high mileage, and - surprise of surprises - the only U.S. runners who have been among the world’s elite during the last decade are also high mileage runners!” John Kellogg
so if you decide to take the mr. noise challenge, leave a comment as your pledge to try this approach.
