Ole’ Joe’s Rants and Raves: (Having a little fun with History & Physiology) Sub 4 minute mile: The Texas Mile is coming up on August 24, 2013 (register online by going to Home Page of texasrunningcenter Here is a Training program designed to crack the 4 minute barrier based on historical data: Although a man of 40 years of age, Eamonn Coghlan, has run a mile under four minutes, achieving this feat is still a major accomplishment denied to tens of thousands of other athletes; and to my knowledge, not mentioned as an objective a woman is capable of achieving. Let’s “Defy Gravity”: First breaks into this domain have been unexpectedly spectacular. Some runners crash through the barrier, while others creep across it. For example, John Buckner (GB), went from 4 min.02secs for the distance to 3mins.53secs in one quantum leap. However, the first sub-four-minute man, Roger Bannister, made it by only six-tenths of a second. The late Gordon Pirie, a former 3K World record holder, cut it finer - he made it by a tenth of a second in a race against Herb Elliott (Australia) in Ireland. On hearing the result, Pirie screamed out “I’ve done, I’ve done it!” and ran to each competitor in the race with the same message. It has to be admitted that he was always close to it with a previous best of 4mins.00.9. It was his one and only sub-four run, whereas Steve Scott (USA) has chalked up 100 runs inside the time. Some have attained their goal by unusual means. Terry Sullivan (Southern Rhodesia, as was) bought a book written by Bannister’s coach. He started at page 1 and did precisely what was written, becoming the only man on the African continent to duck under the barrier. How to spot the signs: What are the indications that one is ready to join the select few to achieve this magical state? Years ago, when 880yds was raced, it was accepted that a time of 1min.52secs was the minimum speed necessary. Today, for the 800m, it would be half-a-second faster. But former mile record holder John Landy (Australia) cut it fine; his best 800m was only 1:51.3, yet he ran a 3:58 mile. The 800m time appears to have a direct effect on miling aspirations. Noureddine Morceli, with a mile time of 3:44.39, has an 800m time of 1:43.99, which if multiplied by two is 3mins.27.98, 16.41 secs short of his mile time. Seb Coe’s best mile is 3:47.33; his 800m time, 1:41.73, when doubled, is 23.87secs short of his mile figure. Said Aouita’s best mile is 3:46.76; his 800m time is 1:43.86 – 19.04secs short. If we take an average of these deficits it is 19.6secs, and if we apply that as a measure to one’s 800m time, we get an estimate of our miling potential, e.g., 1:52/800m x 2 = 3:44 + 19 = 4:03. It is clear that an athlete with an 800m time of 1:50 and less has a better chance of running a sub-four mile. However all is not lost for the non-speedy athlete. One runner in 1970 had a reading of 1:51 for 800m but he ran a 3:56 mile. Using the previous calculations, his combined 800m time was only 14secs short of his mile time. Thus we have a range of 14-19secs deficit to measure miling potential. The important omitted factor in this case was his 3K time, 7mins.49secs. If we halve this we get 3mins.54secs, and the customary deduction to ascertain the 1500m time is less 15secs. In this case it comes to 3:39.5secs, the equivalent of a 3mins.56.5secs/mile (adding 17 secs to the 1500m time). How much preparation? The age when an athlete is most likely to break four minutes for the first time is now 22. Two decades ago it was 24. The youngest-ever sub-four man was 17-year-old Jim Ryan, who went on to break world records at the mile, 1500m, half-mile and 800m. The 1500 gold medal escaped him in two Olympics. (He suffered all his athletic life from asthma). Opinions differ as to the preparatory work required leading up to the track season. Arthur Lydiard (NZ) advocated building up to 100 miles a week of steady running for 10 weeks, followed by six weeks of extensive, fartlek-type hill running. In stark contrast, Bannister did only 28 miles a week in the winter, most of it on an ash track, five laps to the mile, consisting mainly of 10 x 440yds in 66 secs, with 440yds jog recovery in a fast two minutes. Each month the time of the repetitions was reduced by a second. He also did 3 x 11/2 miles on the track at 14mins.30secs pace for 5K. He reached the stage when the 440yd reps were being done in 56secs. Lydiard’s protégé, Peter Snell, 16 years after Bannister’s best time of 3mins.58.8secs was to run 4.5secs faster on three-and-half times the quantity of training. Sebastian Coe devoted his winter to weight-training three times a week, hill running and a session at his estimated 5K pace (13min.20secs). He was able to run 7 x 800 well under 2:08min.08secs with 45secs rest. His longest run was 10 miles at sub-6mins/mile and shorter runs at 51/2min/mile. He started each track season with an indoor race at 3K in under eight minutes. Study the physiological make-up of the mile: If opinions differed as to what winter work produced the best results, there was some unanimity about the necessity of frequent weekly track sessions during the summer. A sub-four-minute aspirant can do no better than look at the physiological make-up of the mile race. The total oxygen requirement is nearly 40 liters, of which only half can be breathed in-thus it is half-aerobic and half-anaerobic. Aerobic running comes in many guises. There is pure aerobic running: jogging-100%, marathon speed-90%. But there is also predominantly aerobic running: 10K speed-90%, 5K speed-80% and 3K speed-60%. The difference in actual execution is 4secs per 400m, or 16secs per mile. For example, if the marathon pace is 6mins/mile (90secs/400m), half-marathon pace would be 5:44secs/mile, 10K pace would be 5mins.28secs/mile, 5K pace 5mins.12secs/mile and 3K pace 4mins.56secs/mile. This, of course, works in reverse. Given a 1500m time of 4mins (64secs/400m), the 3K pace would be 68secs/400m and the 5K pace 72secs/400. The anaerobic requirement is as follows: 100m-100%, 200m-95%, 400m-83%, 800m-67% and the mile-50%. Physiologists are agreed that the oxygen uptake (VO2max) is best improved by work in the range of 80-100% VO2max. Sub-four milers must acquire a VO2max in excess of 75mis/kg/min. This 80-100% zone will rule out jogging and marathon pace running. Additionally, half-marathon pace work just gets into the pathway of the slower end, while the athlete’s 3K speed occupies the other faster, predominantly aerobic pathway. A program to break the barrier: We are now in a position to compile a program based on physiological data to break the four-minute barrier for the mile: Day 1: (Aerobic, 80% VO2max). Run half-marathon distance 64 secs per mile slower than for your best mile time. Example: best mile time (1500m=4:15 +17secs=4:32mile). Then run 4:32 + 64secs= 5:34 per mile. Day 2: (Anaerobic, 110% VO2max). Run 2 x (1 x 400m + 1 x 800m + 1 x 300m), at 15 secs per 100m throughout. Take 30secs rest after 400m, 60secs rest after 800m and a lap walk after 300m before repeating. Day 3: (Aerobic, 90% VO2max). Run 10K 48secs/mile slower than for your best mile time. Example: 4:32 + 48secs = 5:20 per mile. Day 4: (Anaerobic, 130% VO2max). Run 4 x 400m, at 4secs per 400m faster than your per 400m for best mile time. Example: best mile-4:32 (68/400), then run 400s in 64secs. 3 mins rest between each 400m. Day 5: (Aerobic, 95% VO2max). Run 5 x 1K, at 8secs per 400m slower than for your best mile time. Example: Best mile=4:32 (68/400m), run at 76secs/400m=3mins10secs per 1K, with 60secs rest between each 1K. Note: On Day 5, alternate this session each week with an aerobic 100% VO2max session of 4 x 1500m, at 4secs per 400m slower than for your best mile time. Example: 4:32 mile=(68/400), you will run 72secs/400 pace=5mins.34secs/1500m, with 3mins rest after each. Day 6: Rest Day 7: (Anaerobic). Run 1 x 350m, 1 x 300m, 1 x 250m, 1 x 200m, 1 x 150m, all full out, with 400m walk after each. Note: Race every other seventh day instead of this Day 7 Training) Beware of the third lap: The great destroyer of sub-four ambitions is the third lap. Partly to blame for this is the conversion of 440yd. tracks to 400m. Many athletes believe that the ability to run three minutes or just under for three circuits of a metric track puts them in time for a sub-four mile. However, 1200m in three minutes is 3mins.45secs pace for 1500m, which converts to a 4mins.03secs mile. A more meaningful time for three laps of a metric track is 2mins.55secs, which is 3mins.30secs speed for 1500m, or around 3mins.57secs for the mile. While the old-time milers made a point of running a three-quarters of a mile time trial each week (Jack Lovelock, 1936 Olympic 1500m gold medalist and world-record holder, wrote in his diary: “Running three minutes for three laps is becoming too easy”), I have noticed a reluctance to do this even among good-class club athletes. One method of overcoming this reluctance is to ask the runner to cover 800m at level pace for his best 1500m time, and then to sprint the 100m full out (900m total), repeated three times. Gradually the sprint zone is extended by 100m a time until the entire third lap is sprinted. By this means, a runner may cover the first 800m in 2mins.08secs (64/400), and then run the third lap in 60 secs. I have seen the 800m covered in two minutes and the third lap in 54 seconds using this method. This, of course, is good tactical training: it helps in creating a “break” and covering one. You are destined for greatness: Luke: “What is impossible for men is possible with God” “Let’s Fly” Ole’ Joe
Posted on: Sat, 13 Jul 2013 18:23:50 +0000
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