Monday 12th of February (Turku)
AM
*35 min easy running.
*Strided
*10x 300 m indoors with Tommy. 3-4 min jog recovery:
44 / 46 / 45 / 46 / 46 / 46 / 45 / longer break - toilette visit / 45 / 46 / 45.
*20 min easy running.
PM
*Rest.
*OK. Tried to do exactly as Glen have instructed. Piano scales, the use of calves & achilles & foot, and not forcing it. I thinkI did it right. Often slowing a tad while trying to relax the last bit of the rep. Long recoveries but that kept the session fresh. Happy with this one. And a bit surprised it wasn't more difficult.
*Did not dare do anything in the afternoon. Feel i MIGHT get the fever and I don't want it.
Monday, February 12, 2007
I think that you need to spend time now trying to feel the chemistry working inside of you. I mean to try to guage feelings against speed and go in and out of new speeds and really assess your body, physically and chemically and create memory patterns that you can recreate again and again. It takes time and means running with more rhythm and in waves of speed rather than just OFF -ON -OFF.
getting this right at each speed is very difficult but unless you learn now to sense the athlete within, you are only ever being brutal. Think what piano scales are like. You lightly apply new pressure and rhthms and you maintain them until a mistake then you try again and again to get the rhthm and notes right. This is easy to do in a session of 200s harder to do on a fast 35 min run. But do not worry because every gentle push into new chemisty gives the body a chance to adapt. Hammering doesnt. The key will be if you feel easier each day and if the times are clearly dropping, speedsand distances you can run at new speeds increasing.
be prepared to ease back if you are overdoing it. better 2 good new pieces than three spoilt.And remember run tall, light feet, arched back, bouncy slow powerful stride - and arrogant!!! Look good, you are fit!!
Good luck
Glen
getting this right at each speed is very difficult but unless you learn now to sense the athlete within, you are only ever being brutal. Think what piano scales are like. You lightly apply new pressure and rhthms and you maintain them until a mistake then you try again and again to get the rhthm and notes right. This is easy to do in a session of 200s harder to do on a fast 35 min run. But do not worry because every gentle push into new chemisty gives the body a chance to adapt. Hammering doesnt. The key will be if you feel easier each day and if the times are clearly dropping, speedsand distances you can run at new speeds increasing.
be prepared to ease back if you are overdoing it. better 2 good new pieces than three spoilt.And remember run tall, light feet, arched back, bouncy slow powerful stride - and arrogant!!! Look good, you are fit!!
Good luck
Glen
>From: mprest@abo.fi>
To: glen grant
>Subject: Re: TRAINING>
Date: Sun, 11 Feb 2007 14:57:07 +0200>>
thanks glen!>>
i will try to be patient and find out what i should be doing in>sessions - i'm not quite sure what i'm looking for when it comes to>piano scales, etc (it is easier bullying it) so it might be a while>before i know if i found what i'm looking for (because i'm not totally>sure if i can recoqnize it even if i'm doing it right).>>
but time will tell, and beginning of march sounds exactly right for a>meeting - then i've done 3 weeks and i should be heading somewhere ->and then you can tell where the train seems to be going.
marcus
To: glen grant
>Subject: Re: TRAINING>
Date: Sun, 11 Feb 2007 14:57:07 +0200>>
thanks glen!>>
i will try to be patient and find out what i should be doing in>sessions - i'm not quite sure what i'm looking for when it comes to>piano scales, etc (it is easier bullying it) so it might be a while>before i know if i found what i'm looking for (because i'm not totally>sure if i can recoqnize it even if i'm doing it right).>>
but time will tell, and beginning of march sounds exactly right for a>meeting - then i've done 3 weeks and i should be heading somewhere ->and then you can tell where the train seems to be going.
marcus
Marcus
I am pleased that you are happy with the next block. I know that it is less your character than just getting on with it! But trying to be more thoughtful about each session will pay off I am sure. If you can deliver each day with a head that thinks Piano scales rather than drum kit then it sould work. I would like you to feel that you finish each day with something in hand and feeling stronger, faster and more flowing each session. It takes discipline and patience to try and teach and tease the cell chemistry rather than bully it. Once you feel the changes take place then you can step up the pressure a bit more.
Good luck with the next weeks. We shall met in early march and sort out the summer roperly then.
Glen
I am pleased that you are happy with the next block. I know that it is less your character than just getting on with it! But trying to be more thoughtful about each session will pay off I am sure. If you can deliver each day with a head that thinks Piano scales rather than drum kit then it sould work. I would like you to feel that you finish each day with something in hand and feeling stronger, faster and more flowing each session. It takes discipline and patience to try and teach and tease the cell chemistry rather than bully it. Once you feel the changes take place then you can step up the pressure a bit more.
Good luck with the next weeks. We shall met in early march and sort out the summer roperly then.
Glen
marcus
That sounds fine to me and a good amount and balance. It is do-able well. I think that this is a good way to start. I think that we should aim to focus on 1;54 speed until it happens. Then you can move on with a solid base from there. The odd really fast session would not help either but probably better in 4 weeks time or so.
The long run sunday should also be at a better clip and in sugar burning if you can
Glen
That sounds fine to me and a good amount and balance. It is do-able well. I think that this is a good way to start. I think that we should aim to focus on 1;54 speed until it happens. Then you can move on with a solid base from there. The odd really fast session would not help either but probably better in 4 weeks time or so.
The long run sunday should also be at a better clip and in sugar burning if you can
Glen
>From: mprest@abo.fi>
To: glen grant>
Subject: Re: TRAINING>
Date: Fri, 9 Feb 2007 18:04:24 +0200>>
the first week week:>>
sunday: long run - 60 min>
monday: 10x 300 in 46 (= 1500 m race pace of 3:50)>
tuesday: 45 min AM and ~30 min fastish PM>
wednesday: 4x 1k in ~3:00 - 05 pace (5K pace)>
thursday: 45 min am and 45 min PM>
friday: rest>
saturday: 10 - 16x 200 sub 30. long recoveries.>>
how does it sound. the saturday OK?>>
-m
To: glen grant>
Subject: Re: TRAINING>
Date: Fri, 9 Feb 2007 18:04:24 +0200>>
the first week week:>>
sunday: long run - 60 min>
monday: 10x 300 in 46 (= 1500 m race pace of 3:50)>
tuesday: 45 min AM and ~30 min fastish PM>
wednesday: 4x 1k in ~3:00 - 05 pace (5K pace)>
thursday: 45 min am and 45 min PM>
friday: rest>
saturday: 10 - 16x 200 sub 30. long recoveries.>>
how does it sound. the saturday OK?>>
-m
Anoter email from Glen:
Marcus
two three week blocks now to end the winter.
The main aim is to get running faster and to get the sugar burning system working properly before there track sessios start. Keep it light during the fiorst block and in the second you can add a bit more stress as each week goes on. The reason for the first block being light is that if you drive yourself it will be hard to keep improving relaxed speed because the muscles will be tired and lacking sugar. therefore keep the runs off pressure by not drawing out the stress longer than needed. It is not fitness you are after. It is a period of neuromuscular work rather than effort. Just doing the work at faster speeds will increase the stress anyway. Focus on the difference please - fast but not tired.
So three track sessions.
1 at race pace (100% effort), 1 below(80% effort) and one above (80% effort). Do them on the track or outdoors conventially or fartlek depending upon the weather conditions. You need to choose the sessions but I will not be happy with slower sessions than you need to do so do not be heroic with the recoveries by making them too short. Ie I want 10x300 in 46s not 50s so you might have to jog (a lot) more when you do them first few times. It does not matter at all.
Week 1 1500 pace (so 1500, 5k, 800 paces)
week 2 800 pace (3k 800, 400 paces)
week 3 1500 pace (10k, 1500, 800 pace)
I will not accept that any session that does not meet the target times is a good session because it was hard. It just means you messed up the recoveries!!!!!! Hard is not the aim.
The rest of the time just fast steady running with the same aim. Start runs slow and build into a good rhythm and aim to keep being 1/2% quicker than last time for a good portion of the run. Runs of 25, 35, and 45 mins with one long run of 60 mins each week. I do not want you to take the monitor at all. You must get these right by feel. It is new fast rhythms and speeds that you seek, not stress. In the second block you can take a few into effort a bit. near the end you can start being sick but only if the speeds are going up.
Hope you understand this.
Glen
Marcus
two three week blocks now to end the winter.
The main aim is to get running faster and to get the sugar burning system working properly before there track sessios start. Keep it light during the fiorst block and in the second you can add a bit more stress as each week goes on. The reason for the first block being light is that if you drive yourself it will be hard to keep improving relaxed speed because the muscles will be tired and lacking sugar. therefore keep the runs off pressure by not drawing out the stress longer than needed. It is not fitness you are after. It is a period of neuromuscular work rather than effort. Just doing the work at faster speeds will increase the stress anyway. Focus on the difference please - fast but not tired.
So three track sessions.
1 at race pace (100% effort), 1 below(80% effort) and one above (80% effort). Do them on the track or outdoors conventially or fartlek depending upon the weather conditions. You need to choose the sessions but I will not be happy with slower sessions than you need to do so do not be heroic with the recoveries by making them too short. Ie I want 10x300 in 46s not 50s so you might have to jog (a lot) more when you do them first few times. It does not matter at all.
Week 1 1500 pace (so 1500, 5k, 800 paces)
week 2 800 pace (3k 800, 400 paces)
week 3 1500 pace (10k, 1500, 800 pace)
I will not accept that any session that does not meet the target times is a good session because it was hard. It just means you messed up the recoveries!!!!!! Hard is not the aim.
The rest of the time just fast steady running with the same aim. Start runs slow and build into a good rhythm and aim to keep being 1/2% quicker than last time for a good portion of the run. Runs of 25, 35, and 45 mins with one long run of 60 mins each week. I do not want you to take the monitor at all. You must get these right by feel. It is new fast rhythms and speeds that you seek, not stress. In the second block you can take a few into effort a bit. near the end you can start being sick but only if the speeds are going up.
Hope you understand this.
Glen
Some recent emails from Glen:
this is liflted from lets run. It fits my ideas entirely. The key is to get fit enough to do it. It means getting the mileage up steadily until 70-100 and gradually making the fast sessions faster. there is nothing unconventional in this programme, just good track and hill sessions with lots of volume as you are all stating to do and fast steady runs at AT pace (on the edge of difficulty).
Notice that with Skah the weights are done before christmas andd he emphases lots of reps as I do. El G keeps the weights going in the summer but does low weight and low number (12-15) but as fast as possible every movement.
Khalid Skah's training from http://www.mariusbakken.com/index.php?parent=11&groupid=21
The other school of Maroccan training.
The followers of the Khalid Skah training train a little bit different from the El Guerrouj group. They basically run hard Vo2 max sessions three times (sometimes 4) a week, and endurance sessions the rest. The endurance sessions usually start at a tempo around 4 min/km, and gradually pick up to 3.05-15 where they will continue for a total of about an hour of running (what they call “footing” –start slowly and build the pace). This progressive AT training is where they get their endurance. There is nothing called easy running here either, but the pace on days of AT is somewhat slower than the El Guerrouj group.
Power, in terms of hill running is also emphazied in this group. Khalid Skah runs about 2 sessions of hill work each week, year around. Sometimes 20x400 meter hills in the morning and 20x400 meters in the afternoon on the track in around 58 - 63 seconds. This because he claims the muscles he uses is different in uphill compared to flat running and the restitution will go quicker. The other Vo2 max sessions, is typically one fartlek where they run for example 5-4-3-2-1-2-3-4-5 minutes reps, sometimes times two. This at a blistering pace. Then a last session of longer track reps of either 6-8x1000 meters/3x2000 meters/3000-2000-2x1000-2x500/2000-1000-2x500 meters.
The distance runs are between 45 minutes and 60 minutes and average is around 200 km a week, ranging from 160-70 to around 220. Khalid also builds strength through weight workouts with many reps (to avoid bulky muscles) in the fall/winter period, and says that this together with his extensive use of hill training gives him the incredible kick he has. He has outkicked Gebreselassie, he has run 24.3 in the last 200 meters in a fast race, and 11.8 in the last 100 m. at the end of a 10000 meter, and together with Gebresalassie, Morceli, Aouita and Yifter the best kicker the world has seen. This, with only a 3.38 1500 meter to his credit. But through his training, he is able to sustain speed at the end of races.
Mohammed Mouhrit (world cross champ 2000/2001/12.49 5000 meter) follows more of the Skah training, with 400 meters in hills at 61-64 seconds and 400 meters on the track at 60 seconds with 40 sec. recoveries, where he is said to just absolutely bury extremely good marathon runners. (more info and details on Mouhrits training would be appreciated ! :-) ) As you can see again, endurance is needed to run fast in the longer distances, and the way to get great endurance is AT training. Then, power, speed and Vo2 max on top of this, and you can perform at your absolute best. It goes for the Kenyan system, the Maroccan system and the Portugues system. Plus for the training of Grete Waitz.
This article is based on some first hand knowledge though mostly reliable second hand information, and any further details and information would be greatly appreciated if this would correct any of the details published here.
Marius Bakken, 2001
More info here: http://www.fasterskier.com/training/020519Skah.htmlhttp://ingrid-kristiansen.com/holisticfitness/running.htm
this is liflted from lets run. It fits my ideas entirely. The key is to get fit enough to do it. It means getting the mileage up steadily until 70-100 and gradually making the fast sessions faster. there is nothing unconventional in this programme, just good track and hill sessions with lots of volume as you are all stating to do and fast steady runs at AT pace (on the edge of difficulty).
Notice that with Skah the weights are done before christmas andd he emphases lots of reps as I do. El G keeps the weights going in the summer but does low weight and low number (12-15) but as fast as possible every movement.
Khalid Skah's training from http://www.mariusbakken.com/index.php?parent=11&groupid=21
The other school of Maroccan training.
The followers of the Khalid Skah training train a little bit different from the El Guerrouj group. They basically run hard Vo2 max sessions three times (sometimes 4) a week, and endurance sessions the rest. The endurance sessions usually start at a tempo around 4 min/km, and gradually pick up to 3.05-15 where they will continue for a total of about an hour of running (what they call “footing” –start slowly and build the pace). This progressive AT training is where they get their endurance. There is nothing called easy running here either, but the pace on days of AT is somewhat slower than the El Guerrouj group.
Power, in terms of hill running is also emphazied in this group. Khalid Skah runs about 2 sessions of hill work each week, year around. Sometimes 20x400 meter hills in the morning and 20x400 meters in the afternoon on the track in around 58 - 63 seconds. This because he claims the muscles he uses is different in uphill compared to flat running and the restitution will go quicker. The other Vo2 max sessions, is typically one fartlek where they run for example 5-4-3-2-1-2-3-4-5 minutes reps, sometimes times two. This at a blistering pace. Then a last session of longer track reps of either 6-8x1000 meters/3x2000 meters/3000-2000-2x1000-2x500/2000-1000-2x500 meters.
The distance runs are between 45 minutes and 60 minutes and average is around 200 km a week, ranging from 160-70 to around 220. Khalid also builds strength through weight workouts with many reps (to avoid bulky muscles) in the fall/winter period, and says that this together with his extensive use of hill training gives him the incredible kick he has. He has outkicked Gebreselassie, he has run 24.3 in the last 200 meters in a fast race, and 11.8 in the last 100 m. at the end of a 10000 meter, and together with Gebresalassie, Morceli, Aouita and Yifter the best kicker the world has seen. This, with only a 3.38 1500 meter to his credit. But through his training, he is able to sustain speed at the end of races.
Mohammed Mouhrit (world cross champ 2000/2001/12.49 5000 meter) follows more of the Skah training, with 400 meters in hills at 61-64 seconds and 400 meters on the track at 60 seconds with 40 sec. recoveries, where he is said to just absolutely bury extremely good marathon runners. (more info and details on Mouhrits training would be appreciated ! :-) ) As you can see again, endurance is needed to run fast in the longer distances, and the way to get great endurance is AT training. Then, power, speed and Vo2 max on top of this, and you can perform at your absolute best. It goes for the Kenyan system, the Maroccan system and the Portugues system. Plus for the training of Grete Waitz.
This article is based on some first hand knowledge though mostly reliable second hand information, and any further details and information would be greatly appreciated if this would correct any of the details published here.
Marius Bakken, 2001
More info here: http://www.fasterskier.com/training/020519Skah.htmlhttp://ingrid-kristiansen.com/holisticfitness/running.htm
Monday the 5th of February
AM
*20 min easy running.
*Strides.
*A session of 7x 200 m in 34 - 36, and 11x 400 m in 70-73 (most in 70, last one in 68).
*15 min easy running.
PM
Rest.
*The session was done with Holmén who did 6x 2000 m on grasstrack with 2:30 recoveries. His avg. speed was 6:02 for 2K. I followed him, and tried pacing for him, as best as I could every second lap. Most recoveries therefore 72 sec (the time it took for Holmén to run a lap), every third recovery was 2:30, and some recoveries were 1:51 (600 m for Holmén). Very pleased with the session.
AM
*20 min easy running.
*Strides.
*A session of 7x 200 m in 34 - 36, and 11x 400 m in 70-73 (most in 70, last one in 68).
*15 min easy running.
PM
Rest.
*The session was done with Holmén who did 6x 2000 m on grasstrack with 2:30 recoveries. His avg. speed was 6:02 for 2K. I followed him, and tried pacing for him, as best as I could every second lap. Most recoveries therefore 72 sec (the time it took for Holmén to run a lap), every third recovery was 2:30, and some recoveries were 1:51 (600 m for Holmén). Very pleased with the session.
Friday, February 09, 2007
Saturday 20th of January
AM
*2h very slow running up a 3K hill and then continue until 1h full, then turnaround, avg. 162.
PM
*50 min easy running & jog.
*The pulse showed constantly something above 170 while going up the hill, no matter how slow I tried to run, once stress is on it doesn't go away without stoping. And it took just as long coming down the hill but pulse now a bit lower: 145 -155.
AM
*2h very slow running up a 3K hill and then continue until 1h full, then turnaround, avg. 162.
PM
*50 min easy running & jog.
*The pulse showed constantly something above 170 while going up the hill, no matter how slow I tried to run, once stress is on it doesn't go away without stoping. And it took just as long coming down the hill but pulse now a bit lower: 145 -155.
Thursday 18th of January (Dullstroom)
AM
*2h runwalk with backpack. Avg. 132.
PM
*2h runwalk with backpack. Avg. 140.
*40 min slow warm up running & walking.
*26 min "urban orienteering" in Dullstroom downtown... (avg.167)
*10 min jog.
*Very hard to take take many steps without pulse running away over 155. I love it here, very warm & no flat bits, you either go up or down hills.
AM
*2h runwalk with backpack. Avg. 132.
PM
*2h runwalk with backpack. Avg. 140.
*40 min slow warm up running & walking.
*26 min "urban orienteering" in Dullstroom downtown... (avg.167)
*10 min jog.
*Very hard to take take many steps without pulse running away over 155. I love it here, very warm & no flat bits, you either go up or down hills.
Saturday 13th of January (Kuoartane)
AM
*25 min warm up.
*Some 200:s with Glen (who did them in 27 sec speed, the bastard).
*7x 4 min as first minute up to threshold, then hold 3 min. Recoveries between 4 to 2 min - shortening as session progressed.
*6x 200 m in 30 / 45 sec recovery.
*30 min warm down.
PM
Rest.
*Tried running just below threshold, nearer 176 in the later 4 min reps, it is slow, but then it is.
*The 6x 200 showed that even if it feels bad, my body does not cave in on me - yes I go into lactate and I breathing is very hard - but I recover straight away.
AM
*25 min warm up.
*Some 200:s with Glen (who did them in 27 sec speed, the bastard).
*7x 4 min as first minute up to threshold, then hold 3 min. Recoveries between 4 to 2 min - shortening as session progressed.
*6x 200 m in 30 / 45 sec recovery.
*30 min warm down.
PM
Rest.
*Tried running just below threshold, nearer 176 in the later 4 min reps, it is slow, but then it is.
*The 6x 200 showed that even if it feels bad, my body does not cave in on me - yes I go into lactate and I breathing is very hard - but I recover straight away.
Friday 12th of January (Turku - Kuortane)
AM
*Desperate 3K rush ro trainstation with too much packing on back - only made it because Tommy held the train for a minute.
PM
*30 min warm up.
*Strides.
*8x 100 m/30 sec rec. /4 min / 8x 80 m / 30 sec rec. / 4 min / 8x 60 m / 30 sec rec.
*Warm down.
*Speed in better shape than expected, considering what I've done since September is mostly marathon training.
AM
*Desperate 3K rush ro trainstation with too much packing on back - only made it because Tommy held the train for a minute.
PM
*30 min warm up.
*Strides.
*8x 100 m/30 sec rec. /4 min / 8x 80 m / 30 sec rec. / 4 min / 8x 60 m / 30 sec rec.
*Warm down.
*Speed in better shape than expected, considering what I've done since September is mostly marathon training.
Monday 8th of January (Turku)
AM
*Morning pulse: 37.*
~40 min easy running (~8K), avg.139.
*Strides.
PM
*25 min easy running.
*Easy strides.
*Test: 3 min on / 1 min off, starting from pulse 125 and climbing 5 beats per "rep" to 185. Result:
intended actual avg./high distance covered recovery avg/low
"125" 121/129 520m 108/90
"130" 132/135 530m 118/101
"135" 132/136 560m 120/106
"140" 137/145 610m 128/111
"145" 141/147 640m 131/114
"150" 150/152 670m 135/116
"155" 151/158 700m 137/118
"160" 156/163 750m 144/124
"165" 160/166 780m 152/131
"170" 166/174 840m 156/134
"175" 172/179 900m 163/135
"180" 175/185 925m 166/142
"185" 178/189 950m 2min standstill: 142/104.
*20 min easy running.
*Big thanks to TOM who watched the session with a sharp eye and wrote down what he saw (distance i ran).
*My threshold is most likely 178 and not 180.
*Drawn on a graph the increase in avg pulse and distance covered forms a straight line - which is as it should be, according to the Doctor (Glen).
AM
*Morning pulse: 37.*
~40 min easy running (~8K), avg.139.
*Strides.
PM
*25 min easy running.
*Easy strides.
*Test: 3 min on / 1 min off, starting from pulse 125 and climbing 5 beats per "rep" to 185. Result:
intended actual avg./high distance covered recovery avg/low
"125" 121/129 520m 108/90
"130" 132/135 530m 118/101
"135" 132/136 560m 120/106
"140" 137/145 610m 128/111
"145" 141/147 640m 131/114
"150" 150/152 670m 135/116
"155" 151/158 700m 137/118
"160" 156/163 750m 144/124
"165" 160/166 780m 152/131
"170" 166/174 840m 156/134
"175" 172/179 900m 163/135
"180" 175/185 925m 166/142
"185" 178/189 950m 2min standstill: 142/104.
*20 min easy running.
*Big thanks to TOM who watched the session with a sharp eye and wrote down what he saw (distance i ran).
*My threshold is most likely 178 and not 180.
*Drawn on a graph the increase in avg pulse and distance covered forms a straight line - which is as it should be, according to the Doctor (Glen).
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