Tuesday, November 19, 2013

Standards to Run For the Team

I will continue to update this article once a week until Jesus Garcia makes the UCLA team, so keep coming back to see the development process.  

Last month one of my ex-athlete from high school called, to tell me he still has a deep passion for running.  I told Jesus Garcia to email the UCLA Cross Country/Track & Field coach and to introduce yourself and tell the coach you are interested in training and competing for UCLA and if it's possible of walking-on to be on the team.  Three days later, I received an email from Jesus in regards of walking-on and he asked me of any suggestions on what he could do next?

Before I give my opinion I want to mention Coach Forest Braden, congratulated Jesus on his acceptance to UCLA, and emailed the standards to run for the team.  Coach Braden also wrote,
“As a freshman you will have to prove that you can run times that is good enough to get onto the team.  This will consist of training on your own and entering races on your own this winter and spring.  I would consider you for a walk-on spot if you can run the following standards off of your own training:


This will not be easy but if you really want it, you will make it happen”.

My Best,
Coach Braden

Coach George Payan's recommendations: 

Aerobic Period
The week starts on Sunday and terminates on Saturday.  Start out the first week with your prescribed volume which is 50% of the volume anticipated during your full volume weeks.  Each week progress
until you are at 100% full volume.

The training mode during the months will be called Aerobic 1.  This merely indicates that your training intensity will be at a heart rate between 150-160 beats per minute.  Please, no more.  A slow solid base for three months is of vital importance.  I don’t care if you get your volume in 1-a-day or 2-a-day workouts.  Your school at UCLA will probably dictate this.  The only thing that I would ask you to do is have a long run once a week, preferably Sunday, after you have worked up to maximum volume.  This will be the format you will use.

Minimum Total Mileage:  Preparation Phase

At the moment we are focusing on easy running pace.  That's 1:36 - 1:40, 400m per lap pace.

First week:  28 miles;
Second week:  35 miles;
Third week:  42 miles;
Until you reach 100% volume miles per week, inserting rest.

Day 1 and 2 - Rest; Day 3 - run for 30 minutes; Day 4 and 5 - Rest

Resume training for 31 days.

Train easy, run 8 plus miles a day. It's important to come back slowly.

Total miles per week  60 miles;
Long Run 15 miles.  

We are gradually picking-up the pace for two days per week.  A 1:30, 400 m per lap pace.

Week 1
5 x 1600's in 6:00 with 100 m jog rest.   

18-20 x 400 in 84 w/ 50 m jog rest, cool down.
60 plus miles (worked up to maximum volume 60 miles per week).
Week 26 x 1000's in 3:45 with 100 m jog rest.  

18-20 x 400 in 84 w/ 50 m jog rest, cool down.


For the record I’m giving you my opinion about the Standards to Run For the Team.  This website/blog is an educational and informational resource for coach/athlete who wants to learn more about improving their performance.  I cannot guarantee the outcome of following the recommendations provided and my statements about the potential outcome are expressions of opinion only.  I make no guarantees about the information and recommendations provided herein.  By continuing to use/read/participate in this website/ blog you acknowledge that I cannot guarantee any particular results, as such outcomes are based on subjective factors that are not within my control. Therefore, following any information or recommendations provided on this website/blog are at your own risk.

Wednesday, November 6, 2013

Master Runner Lola Castro's Training Schedule Part 2

I will continue to update this article once or twice a week, so keep coming back to see the development process. Saturday, December 16, 2013.

Master Runner Lola Castro's PR 18:45 5000 meters

Focusing on a three day training cycle.

November 2013 Training Schedule

11-4      Active Rest, 30 minutes of easy running.
11-5      Rest.
11-6      Rest.
11-7      3x1600 in 6:20 with 200 meter jog rest.
11-8      Continuous run.
11-9      Continuous run.
11-10    Running in the Hills
11-11    Continuous run.
11-12    Continuous run.

11-13    8x400 in 86 with 50 meter jog rest.  Between the 400's and 300's jog 500 meters.  6x300's in 66, 65, 64, 63, 62, and 61, w/100 jog rest.

11-14    Continuous run.
11-15    Continuous run.

11-16    4x500 in 1:41 with 50 meter jog rest.  Between the 500's and 300's jog 500 meters.   6x300's in 66, 65, 64, 63, 62, and 61, w/100 jog rest.

11-17    Running in the hills.
11-18    Continuous run.

11-19    1x1200 in 4:27 w/150 jog rest;1x1000 in 3:42 w/150 jog rest;1x800 in 2:58 w/100 jog rest;1x600 in 2:13 w/100 jog rest; 6x300's in 66, 65, 64, 63, 62, and 61, w/100 jog rest.

11-20    Continuous run.
11-21    Continuous run.

11-22    5x800 in 2:51 w/100 jog rest.  Between the 800's and 300's jog 500 meters.  6x300's in 66, 65, 64, 63, 62, and 61, w/100 jog rest.

11-23    Running in the hills.
11-24    Running in the hills.
11-25    3x6x300's in 66, 65, 64, 63, 62, and 61, w/100 jog rest.  Between sets jog 500m.
11-26    Easy run.
11-27    Easy run
11-28    Dana Point Turkey Trot, 5000 meter race
11-29    Continuous run.
11-30    Running in the hills.

December 2013 Training Schedule

12-01   Running in the hills.
12-02   Continuous run.

12-03   2x1600's at 6:16 with 200m jog rest.  Between the 1600's and 300's jog 500 meters.  6x300's in 66, 65, 64, 63, 62, and 61, w/100 jog rest.

12-04   Continuous run.
12-05   Continuous run.
12-06   Continuous run.
12-07   "Coaches Footlocker 5000 m Race".
12-08   Long run.

12-09   Rest.
12-10   Rest.
12-11   Easy Run (active rest) 30 minutes.
12-12   Rest.
12-13   Rest.

12-14   Saturday, running in the hills.
12-15   Sunday, running in the hills.
12-16   Continuous run.

12-17   5 x 1600 in 6:08 w/ 200 m jog rest.
12-18   Continuous run.
12-19   Continuous run.

12-20   5 x 4 x 300 m in 63 w/ 100 m jog rest.  Between sets (5) jog 500 meters.
12-21   Running in the hills.
12-22   Running in the hills.
12-23   Continuous run.

12-24   7 x 1000 in 3:45 w/ 150 m jog rest.
12-25   Continuous run.
12-26   Continuous run.

12-27   3 x 7 x 400 in 84 w/ 50 m jog rest.  Between sets (3) jog 400 meters.
12-28   Running in the hills.
12-29   Running in the hills.
12-30   Continuous run.

12-31  8 x 800 in 2:52 w/ 100 m jog rest.
01-03   5 x 4 x 300 m in 63 w/ 100 m jog rest.  Between sets (5) jog 500 meters.

Thursday, October 31, 2013

Lola Castro a Master Runner Part 1

In the summer time, two years ago, a mother asked, if she could run with the team.  Being a parent of an athlete, she was serious and she wanted to improve her running performance.  During the summer, Lola showed a pure love for running, and that is what it takes to succeed in training and racing.  I asked Lola and her husband, to meet with me to discuss her purpose, her long and short term goals, desires, motivation, dedication and her training and racing commitment.  Lola, and her husband (supporting her passion), I asked both if they were willing to put in the work, I told them they have to believe and have faith in the design of the program, and give input (ownership) in the design of the program.  I believe, if an athlete feels ownership, the athlete will choose to perform at a high level. 

Since Lola is a Master Runner (a runner over the age of 40 years), a master runner needs more recovery between intense workouts.  In September and October if she is competing on the weekend, her speed workouts days are on Tuesdays and Wednesday, giving her three days to recovery from intense workouts.
In the training program, we plan a 97 day 3 month cycle.  Before we start the training program, we begin with 13 days of  rest, after the rest, train for 21 days, after 21 days, insert 3 days of rest, after the rest, train for 34 days, after 34 days, insert 5 days of rest, after the rest, train for 15 days, after 15 days, insert a 3 day cycle which means, 3 days of rest followed with 3 days of training, that ends the 3 month cycle.  After the 3 month cycle, we start a 3 month cycle over again with 13 days of rest.  I've pick up this system of rest in the nineties “Consistent Winning” athletes had turn in great performances just by inserting a system of rest during the season.

Note:  A resting period need never have more than two rest days in a row without a workout.  Active Rest: an easy day 20 to 30 minutes of light training.  Rest:  means no training, no running.  Thirteen Day Resting Period:  Day 1 and 2 begins with two rest days, day 3 active rest, days 4 and 5 two rest days, day 6 train easy, day 7 train easy, day 8 train moderately, day 9 and 10 two rest days, day 11 active rest, and day 12 and 13 two rest days, a total of 13 days to detrain sufficiently before you begin your buildup.  Three Day Resting Period: an active rest day and two resting days; Five Day Resting Period:  two days of rest, active rest, two days of rest.  Three Day Cycle:  a three day resting period and a three day training period.
Lola’s PR (personal record) for the 5000 meters was in the twenties, she just ran 18:45 in the 5000 meters (3.1 miles).  Lola runs 7 days a weeks, unless we are inserting rest.  We start with low mileage; we gradually add more when she feels comfortable.  She started with 50% of her goal mileage which is 4 miles per day; every week we add mileage, the next week 5 miles per day; the next following week 6 miles per day; the next week 7 miles per day and we hold the 7 miles per day for a month, the next month 8 miles per day for a month, we hold 8 miles per day until we start tapering mileage. Her long runs are 10-12 miles once a week. As I mentioned above to be successful in running, we insert rest during the season.

Lola's training schedule:
During the base building (12 weeks) we started adding strides after the training runs, 3 days a week, after the 4th week, 6 x 200 meters or 6-8 one-minute cycles at mile pace.  During base building, I encourage not to race.  I encouraged Lola, to strength train, 2 days a week.  We incorporate hill training (strength training) on Saturdays and Sundays; Mondays, Wednesday, and Thursdays are easy runs; Tuesdays and Fridays are speed workout days.

In the month of November and December we will begin increasing the intensity and a three day training cycle.  Lola does her speed work, on the first day of the cycle, on day two and day three of the cycle, she runs a continuous run at a comfortable pace.  After the third day, we keep repeating the three day training cycle.

My goal with Lola is using basic principles to improve her training and racing.  I have to be understanding of mistakes that can be avoided.  To avoid mistakes, I need to be realistic with goal setting, use common sense, not to over train and insert rest, not to over race and race periodic.  

In the Month of October:  Speed Workouts

5 x 800's at 2:54 w/400 meters jog rest.

14 x 200's at 43 seconds w/200 meters jog rest

5 x 1000 at 3:45 w/600 meters jog rest

6 x 800 at 2:52 w/400 meters jog rest

4 x 1200 at 4:30 w/600 meters jog rest

3 x 3 x 300:  3 sets of 3 w/100 meters jog, after each repetition.
after each set jog 500 meters
First set 3 x 300 at 66;
Second set 3 x 300 at 64;
Third set 3 x 300 at 62;