The Carmel Distance Project - iatccc.org Carmel Distance Project 2013.pdfThe Recent Evolution of the...

The Recent Evolution of the Carmel High School Girl’s Cross Country Program

Head Coach Mark Ellingtonmellingt@ccs.k12.in.usAssistant Coach Matthew Wirematthewwire@msn.com

Background Information

Tradition of Success

Large, Motivated Group of Student-Athletes No Denying School Size is a HUGE Advantage

Student-Athletes are High Achievers

Community “Culture” of (Running) Success Pups Running, Middle School Programs, Club Program

Top-Notch Medical Support Staff School Trainers

St. Vincent Sports Performance Team

Foundation of Success

Sound Coaching Philosophy (What do you want to do?) General Approach to Training

High Volume vs. High Intensity PAAVO ??????

Training Plan (How are you going to do it?) Application of the Philosophy

Ability / Willingness to Implement Plan (Doing it!) Daily Commitment to Excellence

Reflection and Adaptation (How Can it Be Done Better?) Willingness to Change (Day to Day / Season to Season)

Different Athletes require Different Approaches Is Training Compatible with Current Research?

Ancillary Strength Training (2008)

Injury Prevention (75%) Lower Leg Prep

Leg / Hip / Glute Strength

Core Strength

Performance Enhancement (25%) Upper Body Strength

Leg / Hip / Glute Strength

Core Strength

Loss of consistent training due to injury is, by far, the biggest limiting factor in achieving long-term Success!

Dynamic Flexibility Routine (2009)

Running is a dynamic, movement-oriented activity, therefore, your warm-up should be specific to the task at hand

Our Pre-Race and Pre-Training warm-ups differ but both involve the following: Leg Swings - Front to Back Leg Swings – Side to Side (?) Stomach Eagles / Scorpions (?) Back Eagles / Scorpions (?) Walking Knee Pulls Walking Quad Stretch “Frankensteins” Walking Lunges “Inch Worms” Calf Stretches (Straight Knee and Bent Knee)

Glute Activation (2013)

The glutes are the largest muscle group in the lower body, and the LAZIEST, when it comes to distance runners.

Due to the fact that the glutes are under-utilized in distance runners, they must be activated and trained to contribute to the task at hand.

Glute Activation Routine (prior to running) Lunge Stretch (Stretch Hip Flexors) Two Legged Bridge (Abdominals then Glutes) Quadraped Hip Extension “Clam Shell” (Gluteus Medias) “Speed skaters” (Gluteus Medias)

Shift to LT and Aerobic Capacity Training (2009 – Present)

The greater the Lactate Threshold, the further and faster an athlete will be able to go before slowing down!

Our athletes don’t need to get faster, they just need the stamina to maintain their speed over a longer distance (5K)

Training goal is 20 – 40 minutes of total work volume

Since recent research suggests that the lactate threshold is not an exact pace or intensity, there should be:

Systematic Progression, in volume and intensity, over the course of the season

Progression of Intensity over the course of individual workouts Cut-Down Runs, Progression Runs, and Cruise Intervals are all examples

By slightly varying the pace / intensity of workouts, you will be more likely to “hit” appropriate targets on any given day

Shifting the Lactate Curve

Running Physiology and Optimal Training Zones

Training Zone (Energy System)

Aerobic Conditioning

AnaerobicConditioning

AerobicCapacity

AnaerobicCapacity

ATP/CP

Description Easy Distance Lactate Threshold Medium-LongIntervals

Short-MediumIntervals

Short Sprints

Primary Energy Pathway

AerobicOxidation

Aerobic Oxidationand

Aerobic Glycolysis

Aerobic Glycolysisand

Anaerobic Glycolysis

Anaerobic Glycolysisand the

CP Pathway

The ATPand the

CP Pathways

Effort of Running 65-80% HRM 87-92% HRM 95-100% HRM 100% HRM 100% HRM

Speed of Running “Comfortable” 24-30 secondsper mile slower than

5K race pace

3K to 5K race pace

800m to Milerace pace

400m to 800mrace pace

Duration of Running

30 Minutes + 15 to 40 minutes 3 to 5 minutes 30 seconds to3 minutes

10 to 25 seconds

Recovery Time Needed

None(Continuous Running)

None for Continuous Tempo Runs

or1/8th the time of Long

Repeats

Up to equal the time ofthe Fast Repeat

2 to 4 times that of the repeat

(depending on intensity)

Complete

Sample Workouts 5-10+ miles at “easy” pace

15 – 30 minute continuous tempo run

or “cruise intervals” with

short recoveries

6 X 1000mat 4K race pace

with500m “slogs”

8 X 200mat

800m race pace with 4 X the time for

recovery

6-8 X 100m all-out sprints

with full recovery

Key race Training 10K (45%)5K (20%)3K (10%)Mile (5%)

10K (45%)5K (60%)3K (50%)

Mile (45%)

5K (17%)3K (35%)

Mile (40%)

AerobicCapacity

AnaerobicCapacity

ATP/CP

Short Sprints

AerobicOxidation

Aerobic Glycolysis

CP Pathway

The ATPand the

CP Pathways

5K race pace

3K to 5K race pace

Duration of Running

10 to 25 seconds

Repeats

Complete

short recoveries

8 X 200mat

recovery

with full recovery

10K (45%)5K (60%)3K (50%)

Mile (45%)

5K (17%)3K (35%)

Mile (40%)

Long, Steady Distance Training

10 miles maximum

“longest run of the week” for younger runners

Still considered a “workout” even though the intensity is lower and the pace “conversational”

Often supplement Saturday races with long cool-downs to achieve this training stimulus

Can also supplement lower running volume with structured cross training

AerobicCapacity

AnaerobicCapacity

ATP/CP

Short Sprints

AerobicOxidation

Aerobic Glycolysis

CP Pathway

The ATPand the

CP Pathways

5K race pace

3K to 5K race pace

Duration of Running

10 to 25 seconds

Repeats

Complete

short recoveries

8 X 200mat

recovery

with full recovery

10K (45%)5K (60%)3K (50%)

Mile (45%)

5K (17%)3K (35%)

Mile (40%)

Anaerobic Conditioning Steady State, Tempo, Lactate Threshold and Cruise Interval

Workouts

Lactate Threshold is a “curve” and not a specific point, therefore it is beneficial to vary training paces/intensities

We prefer “Cruise Interval” approach as it allows athletes to re-focus their efforts and finish strong

20-30 seconds slower, per mile, than 5k Race pace

20-40 minutes of “work” volume

Early Season – 2 X Mile @ Tempo intensity with 60 seconds recovery (<14 minutes of “work”)Mid Season – 4 X Mile @ LT intensity with 90 seconds recovery (24-28 minutes of “work”)Late Season – 2 X 18 Minutes @ Cruise Interval intensity with 4-5 minutes recovery (36 minutes of “work”)

AerobicCapacity

AnaerobicCapacity

ATP/CP

Short Sprints

AerobicOxidation

Aerobic Glycolysis

CP Pathway

The ATPand the

CP Pathways

5K race pace

3K to 5K race pace

Duration of Running

10 to 25 seconds

Repeats

Complete

short recoveries

8 X 200mat

recovery

with full recovery

10K (45%)5K (60%)3K (50%)

Mile (45%)

5K (17%)3K (35%)

Mile (40%)

Aerobic Capacity

Also referred to as VO2 Max Training Accomplished through the use of Medium-Long Intervals About 3k – 5K race pace 2.5 – 5 miles of actual “work” intervals Recovery should be 50-90% of the interval time to allow for a

more complete recovery because if you run slower than 5K race pace, you’re heading toward LT training pace

One workout per week is sufficient Short intervals aren’t nearly as effective as longer ones

because you don’t accumulate enough time in the optimal intensity range with shorter intervals

Example: 6 X K on 7 Minute “goes”

AerobicCapacity

AnaerobicCapacity

ATP/CP

Short Sprints

AerobicOxidation

Aerobic Glycolysis

CP Pathway

The ATPand the

CP Pathways

5K race pace

3K to 5K race pace

Duration of Running

10 to 25 seconds

Repeats

Complete

short recoveries

8 X 200mat

recovery

with full recovery

10K (45%)5K (60%)3K (50%)

Mile (45%)

5K (17%)3K (35%)

Mile (40%)

Anaerobic Capacity

Short-Medium Intervals (100m – 400m)

Total “work” volume of 1-2 miles per workout

Intervals lasting 30 seconds to 3 minutes

Should be run at 800m – Mile race pace

Recoveries should be 2-4 times that of the interval (Full)

Central Nervous System (CNS) Adaptations

Challenge but don’t overwhelm the CNS

Mentally makes “race pace” seem easier

Most benefits occur within 6-8 workouts so this phase can be relatively short

Season Training Summary BASE PHASE - Pre-Season / Early Season (June – September)

Aerobic Conditioning – Build Mileage and Volume Begin Progressive LT Training Strength Training

STAMINA PHASE - Regular Season / Late Season (September / October) Maintain Long Run and Weekly Training Volume “Max Out” LT Training (40 Minutes) Short “Hill” Phase (Transition to VO2 Max Training) Continue Strength Training

VO2 MAX Phase- Conference and State Tournament Season (October) Gradual Reduction in Overall Training Volume Continue “Peripheral” Strength Training Gradual Shift from LT emphasis to VO2 Max emphasis Focus on VO2 Max Training

PEAK PHASE - Post-Season (November / December) “Max Out” VO2 max Training (6K-8K of total volume) Gradual Reduction in Strength Training Anaerobic Capacity Phase (2K of total volume)

What’s on the Horizon? RECOVERY

Calf Sleeves / Compression Gear “Mixed Reviews” from our current runners

To Ice Bath or Not To Ice Bath? Is the Inflammatory Response to Training desirable?

Foam Rolling Two-A-Day Runs

Supplement Volume and/or Improve Recovery

Nutrition / Sleep / Stress

Role of Cross Training Not Just for Injured Athletes Anymore! Relatively risk-free way to supplement, or replace, running volume

Hip Strength and Mobility Many injuries can be traced to hip anomalies (Girls)

Most High School age girls are hyper-mobile and require focused strength training in hip area

Proper Periodization for Goal Races Planning Forward VS Planning Backward

We plan “forward” until 4 – 6 weeks before goal race and then plan “backward” based on current circumstances

Maximal Speed Development Year-round speed development? Use it or lose it?

Questions?

Head Coach Mark Ellington

mellingt@ccs.k12.in.us

Assistant Coaches Matt and Kelly Wire

matthewwire@msn.com

kellywire@Hotmail.com

Good Luck with your upcoming seasons!

The Carmel Distance Project - iatccc.org Carmel Distance Project 2013.pdfThe Recent Evolution of the...

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