Tuesday, July 21, 2015

A Sense of Purpose and Passion

When training everyone must have a purpose and have goals:    

You have to have good days, weeks and months of practice so you can take it into the competition. You have to think personal record (PR) and to go as hard as you can and not give up. You have to work on mental toughness and think carefully about today, do not worry about tomorrow, each day has enough troubles of it own.  If you have a bad day you have to come back with poise and composure and still have confidence.  When you compete, you have to come out and feel ready to go. You have to want to perform your best. You won't improve in the race if others in the race are forcing their pace, run your own pace. You have to come with a positive mind set and push yourself as far as you can.  Be smart, know your competitors. You are always working towards a lifetime best performance.

Things to work on and off the field: work on your character every single day, every week, every month and throughout the year. Don't think you can coast along without putting in extra effort. It's important to get your vitamins every day, know which foods are naturally highest in vitamins, you need vitamin A, eat carrots; take a multi; eat two kiwifruits, it packed with more vitamin C than oranges, plus it has more potassium than a banana and more fiber than a bowl of oatmeal; eat nuts, seeds, vegetable oils and leafy greens; consider fortified cereals or a supplement; eat oranges and beets; and drink tap water it contains minerals. 

Don't be afraid to ask for assistance if you need it. Don't be disrespectful, insensitive and wrong, be sympathetic. Tell yourself, you are going to practice regularly to advance. You must develop a sense of reasoning to have a purpose. Before you make the commitment be clear about your purpose. 

Coach George Payan

Tuesday, June 30, 2015

Specific Endurance Phase

Week 16-19/21

Specific Endurance 4-6 weeks 
Volume runs, specific pace and race pace running.

Training week:  optional I like to run two speed workouts (Monday and Thursday or Tuesday and Friday); Racing week:  three recovery runs before the race: Wednesday  recovery run 60 minutes; Thursday recovery run 40 minutes; and Friday rest or recovery run 20 minutes; Race on Saturday.  Run one hour or 4-5 miles on Sunday easy recovery run after a race.

Week 20 or 22
Final Preparation 2 - 3 weeks
Reduce weekly volume by 20%
Work on specific pace and race pace running

Week 21 or 23
Reduce weekly volume by 30%
Work on specific pace and race pace running.

Week 22 or 24
Reduce weekly volume by 60%
Work on specific pace and race pace running.

Week 23-24 or 25-26
Active Rest Schedule

Rest for 2 days (Rest means no training)
Run 1 day for 32 minutes
Rest for 2 days (Rest means no training)
Run 1 day for 32 minutes
Rest for 2 days (Rest means no training)
Run for 3 days  (32, 40, 48 minute runs)
Rest for 2 days (Rest means no training)

Saturday, June 27, 2015

Strength Phase (Running Hills & Weight Training)

Week 11-14
Strength Phase 4 weeks
After the aerobic period, you begin with the strength phase, this is the time to continue hitting the weights and incorporate tempo cross country runs, hill training and repetition running it is the best way to improve running economy, it builds up running specific strength and hill training is great for uplifting lactate threshold. 

In the strength phase run 100% of the volume miles per week, focus on long runs in the hills, and recovery runs.

During the Strength Phase start repetition running at 80-82% with 3-5 minute recovery intervals. Progress throughout the season in intensity level.  If you don't meet the times in the speed workouts, you could spend several weeks even an month(s) at the percentage level, repeat the same pace until you meet the times in the speed workout. A 4:00 minute miler starts at 80% running repeats miles at 5:00.  A 4:24 miler starts at 80% running repeats miles at 5:30.  A 5:00 miler starts at 80% running repeat miles at 6:15.  A 5:24 miler starts at 80% running repeats miles at 6:45.  After meeting the pace time goal then progress to 82%, 85%, 88%, 91-92%. Your goal is to reach 92% of your intensity level.
Warm-up routine on speed workout(s) or race day(s):
12 minute easy run
400 meter jog
6-8 x (60-80 meters) 100 meters work-up to race pace (one minute cycle)
400 meter jog
Speed workout/Race
cool down - 7 minute jog (bare footed on the grass).

After the Strength Phase (4 weeks) insert rest.
Week 15 
Rest for two days, day three run for 32 minutes and day four and five rest for two days.

Resume training (Week 16)

Wednesday, June 24, 2015

Building a Base

Before you start running, all training starts with building a base.  The goal to building a base is running lots of miles and lots of long runs.  You need to focus in setting new challenging realistic goals and map out a new training schedule.  Decide how many days a week you are going to train.  Decide how many miles per week and how many weeks to the final race.  Decide which distance race in which you are going to train and race.

When after your last season is over, take 2 to 3 weeks active rest or run every other day and start training again and set goals for your next season. Rest is a force, only you know when and how long to rest, decide how many weeks.

If you haven't competed for a while, start out with a few miles each day, 6 to 18 miles per week, after a few weeks, increase 1 mile each day (the schedule below). The schedule below is a minimum of 8 weeks on building a base.  

Week 1-3: running 1-2-3 miles each day for 3 weeks.
Week 4: running 4 miles each day. 50% of the volume. Long run 5 miles.
Week 5: running 5 miles each day.  Long run 6-7 miles.
Week 6: running 6 miles each day.  Long run 7-8 miles.
Week 7: running 7 miles each day.  Long run 8-9 miles.
Week 8: running 8 miles each day.  Long run 10-12 plus miles.

A seven week program starts off with 25% of the volume and the following week 37.5% and the third week with 50% of your goal volume.  Each week progress as indicated below until you are at 100% of the volume.  A five week program starts off with 50% of the volume.  In the aerobic period do not attempt speed workouts, or races.
Aerobic Period (5-7 weeks)
3rd week 50% of the volume.
4th week 62.5% of the volume.
5th week 75% of the volume.
6th week 87.5% of the volume.
7th week 100% of the volume.

During the building a base (aerobic period) incorporate the weight room two to four times a week. You can incorporate continuous running in the hills after the third week 1-2 days per week. 

Following the schedule from above from week 4 to week 8 after the endurance run introduce the one minute cycle.  

One minute cycle: striding for 30 seconds, resting for 30 seconds (let the watch run continuous for 6-10 minutes) every minute start running again. Alternate each week 3-4 days per week running one minute cycles. 

One minute cycle, week 4 start with 6 strides per day; the next week run 8 strides, the next following week run 10 strides until you complete the Aerobic Period. The one minute cycle is introducing you to learning to run faster. 

Getting in quality work, and regular rest will enable you to train at a higher level. No training system can guarantee you will perform well.  Resting at the appropriate times allows your body to recover, rebuild, and become stronger.

The schedules from above is an aerobic period of 5 - 7 - 8 weeks, it's a developmental plan. I'm recommending 8 weeks. An athlete at the intermediate or elite level would build a base in 8 - 10 weeks.  Towards the end of the aerobic period add transitional workouts: tempo runs or hill repeats, preparing for the faster work ahead.  Whatever level developmental or an elite athlete you still need to insert rest after a training phase to prevent injuries.

Week 9 & 10: 13 days active-rest schedule

Definition of "rest" means no training.

Rest for 2 days 
Run 1 day for 32 minutes (running 3-4 miles)
Rest for 2 days
Run 1 day for 32 minutes (running 3-4 miles)
Rest for 2 days
Run for 3 days  (32, 40, 48 minute runs)
Rest for 2 days

After week 9 and 10 resume training to the Strength Phase 4 weeks (week 11-14).

Wednesday, April 1, 2015

Lola Castro's Half-Marathon April Training Schedule

4-1       6 x 1600 in 6:47 w/ 3 minute jog rest.
            Ran: 1- 6:38, 2 - 6:35, 3 - 6:39, 4 - 6:35, 5 - 6:46, 6 - 6:35; 
4-2       Continuous run.
4-3       Continuous run.
4-4       20 x 400 in 87 w/ 100 m jog rest.  Between sets (5) jog 400 meters.
            Ran: 1st set - 83, 85, 85, 85, 86
            Ran: 2nd set - 85, 87, 86, 86, 86
            Ran: 3rd set - 84, 85, 85, 86, 86
            Ran: 4th set - 84, 85, 86, 87, 86
4-5       Running in the hills.
4-6       Running in the hills.

4-7      Continuous run.
4-8      8 x 800 in 3:05 w/3 minute jog rest.
           Ran: 2:59, 3:03, 3:03, 3:02, 3:04, 3:00, 3:03, 301
4-9      Continuous run.
4-10    Continuous run.
4-11    20 x 200 start with 45, 44, 43, 42, 41 w/ 100 m jog rest. 
           Ran: 1st set - 43, 43, 42, 42, 41
           Ran: 2nd set - 43, 43, 42, 42, 41
           Ran: 3rd set - 43, 42, 43, 42, 40
           Ran: 4th set - 43, 43, 42, 42, 41
           Between sets (4) jog 200 meters.
4-12    Running in the hills.
4-13    Running in the hills.

4-14     Continuous run.
4-15     Run 2 miles; 4 x 1600 in 6:20 w/ 3 minute jog rest; cool down 2 miles.
            Ran: 1-6:08, 2-6:15, 3-6:16 4-6:13  
4-16     Continuous run.
4-17     Continuous run.
4-18     Run 2 miles; 6 x 800 in 3:00 w/ 3 minutes jog rest; cool down 2 miles.
4-19     Running in the hills.
4-20     Rest.

4-21    Run 1 hour
4-22    Run 2 miles; Time trial 1 x 800; 2 mile cool down
4-23    Run 45 minutes 
4-24    Run 45 minutes
4-25    Run 2 miles; Time trial 1 x 1600; 2 mile cool down
4-26    Run 30 minutes
4-27    1 hour run

4-28     2 mile run; 8 x 200's in 47 seconds with 200 jog rest; 2 mile cool down.
4-29     Run 45 minutes
4-30     2 mile run; 4 x 800 in 2:54 w/3 minute jog rest; 2 mile cool down.
5-1       Run 45 minutes 
5-2       Rest or run 45 minutes
5-3       Run 30 minutes
5-4       Race Orange County Half Marathon; ran 1 hour 30 minutes.  Difficult course, many turns.

Resting for 6 to 8 weeks; Preparation period will continue in June.

Monday, January 5, 2015

800 Meter Training


Set up your training schedule.  Count back from the last race, figure out how many weeks?
Remember to use five types of training during the base work and competition phase: Hill training, interval training, repetition training, speed endurance and acceleration runs.

Counting back in setting up your training schedule:

May:  Acceleration workouts and should be used at the end of the season.

April:  4 weeks for speed endurance 2 or 3 days weekly, remember racing is the same as a speed workout.

March:  4 weeks for repetition training 2 or 3 days weekly, remember racing is the same as a speed workout.

February:  4 weeks for interval training 2 or 3 days weekly, remember racing is the same as a speed workout.

January:  4 weeks for hill training.

In December and January base work minimum 8 weeks.

Base-Building Schedule:

First 8 weeks of base building will be be called Aerobic Period.  Without base work, conditioning training you'll have a hard time maintaining your fitness during the competitive season. Without the base work, you can't sustain fast times for very long. Understand the first 400 meters of an 800 meter race is primarily anaerobic, while the second 400 meters is more aerobic and it helps you consistently maintain a high-quality velocity during the second lap of your 800 meter race.  The first 8 weeks, I recommend in base work, run steadily at an easy pace. After 4-7 weeks of base work, run a minimum long run of 10 miles once every week.

In December start with only aerobic mileage (easy runs). After three weeks, run one hour in the hills twice a week, if you run hills on Tuesday, the next time run hills on Saturday, give your body a few days to recover from the hills.  When starting base work, after three weeks, run strides 6-8 x one-minute cycles 2-3 times per week after your easy run, at mile pace, run 100 meters and rest; start again and repeat every one-minute. 

Start mile repetitions after you reach 100% volume of mile per week, start with 80% of your goal time, do not increase the percentage 83%, 86%, 89%, and 92% unless you met the times in the workout, the objective is to reach the time prescribed by the workout.

Running Hills:
In January add hill training for 4 weeks, regular hill running on Saturday and Sundays, on Tuesdays run repeats on a hill 16-20 x 100/200 meters; Fridays run repeats:  4-6x400's/600's.

Workouts for 800 meter runners during the Precompetitive Phase

100 meter workout:
1-2.5 seconds slower than best effort over the distance
16-20 x 100's with 2-3 minutes jog rest

200 meter workout:
Race Pace
12-16 x 200's with 2-3 minutes jog rest

400 meter workout:
Race Pace
4-6 x 400's with 2-3 minutes jog rest

600 meter
4 seconds slower than Race Pace
4 x 600's with 2-3 minutes jog rest

If the athlete cannot achieve the times desired during the interval workout, or if the recovery time exceeds the above prescribed, the athlete must discontinue the workout.

Workouts for 800 meter runners during the competitive phase.

100 meter workout:
Close to all out
10 x 100's with 3 minute jog rest

200 meter workout:
4 @ 2-4 seconds slower than race pace with 3 minute jog rest
4 @ race pace with 3 minute jog rest
4 @ 2 seconds faster than race pace with 3 minute jog rest

400 meter workout:
all out
3 x 400's with 15-20 minute recovery

600 meter workout:
race pace
3 x 600's with 3 minute jog rest