Monday Night Milers Club for October 20th, 2014 After a great summer of strength-focused training on Monday nights, weve now moved into a more speed-focused series of workouts. For the next 10 weeks (beginning September 15th), the workouts on this night will be geared towards running a fast time for the mile at the end of November (details TBA). I was already planning to shift the emphasis from strength training towards speed and power training, but the idea to focus these workouts towards running a mile race at the end of the phase came from an article in the Wall Street Journal (online.wsj/articles/run-a-mile-race-instead-of-a-marathon-1410218741) that discusses the resurgence of the mile in the US and highlights the benefits of training for a shorter race. For those of you who experienced the benefits of the strength training that we performed throughout the summer, fear not, strength and power work will continue to be a part of every workout we do throughout the fall! Start Time: 6:30 PM Location: Forerunners North Shore at 980 Marine Drive Drop-in Fee: $5.00 Workout Details: Warm-up: 2 km easy; drills; 4 x 20 second strides; Power Hills: 4 x 10 seconds @ 100% intensity up a steep grade with 2 minute recoveries. Workout: Part 1 - Hill Repeats (up a moderate grade): :40 - 1:00 - 1:20 - 1:20 - 1:00 - :40 * Effort: 100%. As fast as you can run while maintaining your pace for the full duration of each hill. * Recovery: 4 minutes walk down between each hill. Part 2: Strength (up a moderate grade): 2 sets of (4 x 30 seconds) * Each set will consist of two-legged hops, bounding, frog leaps, and power skips. * Recovery: 1 minute between each strength exercise. Cool-down: 1 km easy + Injury Prevention Exercises A Modern History of the Mile: After Herb Elliot lowered the world record in the mile to 3:54.5 in 1958, Peter Snell of New Zealand incrementally took the mark down to 3:54.4 in 1962 and then 3:54.1 in 1964. Snells world record was then bettered by Michel Jazy of France in 1965 who ran a time of 3:53.6. Todays video, however, is of the great Jim Ryun of the United States. Later named by ESPN as the greatest high school athlete of all time, over people such as Tiger Woods and LeBron James, Ryuns fame began when, in 1964, he became the first high school runner to break 4 minutes in the mile with a time of 3:59.00. In 1965 he would lower his US high school record to 3:55.3, a mark that would stand for 36 years. He would go on to break the world record for the mile twice, once in 1966 with a time of 3:51.3 (at the age of 19!!!) and again a year later with a time of 3:51.1. The vintage video shown here is of this second incredible record. The dominant front-running manner in which he runs this time is something we rarely, if ever, see even today, and this was almost half a century ago! Ryuns record wouldnt be broken for 8 years, making it the longest held record since progress in the mile was halted by World War Two. For information on clinic packages, please go to forerunners.ca/clinics/north-vancouver/ or call us at the store at 604-982-0878.
Posted on: Mon, 20 Oct 2014 06:44:19 +0000
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