The Continuing Evolution of t he Carmel High School Girls Cross Country Program ID: 739215
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Slide1
The Carmel Distance Project
The Continuing Evolution of
t
he
Carmel High School Girl’s Cross Country Program
Head Coach Mark Ellington
mellingt@ccs.k12.in.us
Assistant Coach Matthew Wire
matthewwire@msn.com
Assistant Coach Kelly Wire
kellywire@hotmail.comSlide2
Foundations of Success
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
TeamSlide3
Planning for Success
Sound Coaching Philosophy
(What do you want to do?)
General Approach to Training
High Volume vs. High Intensity
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?Slide4
Coaching Philosophy
What do you want to do?Slide5
Emphasis on Lactate Threshold and Aerobic Capacity Training
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)
“Speed” kills!
Traditional, short duration (anaerobic) “speed work” is physically more demanding and requires longer recovery time.
Increased risk of injury with increase in intensity
Align training with specific
mental
and
physical
challenges of the race distanceSlide6
Why the emphasis on Aerobic-based training?
Aerobic vs. Anaerobic contributions to exercise
Advances in measurement techniques, including muscle biopsies and nuclear magnetic imaging, have produced different results for the aerobic / anaerobic contributions to exercise than the classic values. These new studies, completed in the last fifteen years, have produced the new table below:
Event Anaerobic % Aerobic %
Marathon 1 99
10k 3 97
5k 6 95
3k 12 92
Mile 23 84
800m 40 66
400m 57 43 Slide7
Shifting the Lactate CurveSlide8
Training Plan
How are you going to do it?Slide9
Running Physiology and Optimal Training Zones
Training Zone (Energy System)
Aerobic
Conditioning
Anaerobic
Conditioning
Aerobic
Capacity
Anaerobic
Capacity
ATP/CP
Description
Easy Distance
Lactate Threshold
Medium-Long
Intervals
Short-Medium
Intervals
Short Sprints
Primary Energy Pathway
Aerobic
Oxidation
Aerobic Oxidation
and
Aerobic
Glycolysis
Aerobic Glycolysis
and
Anaerobic Glycolysis
Anaerobic Glycolysis
and
the
CP Pathway
The ATP
and
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 seconds
per mile slower than
5K race pace
3K to 5K
race pace
800m to Mile
race pace
400m to 800m
race pace
Duration of Running
30 Minutes +
15 to 40 minutes
3 to 5 minutes
30 seconds to
3 minutes
10 to 25 seconds
Recovery Time Needed
None
(Continuous
Running)
None for Continuous Tempo Runs
or
1/8
th
the time of Long Repeats
Up to equal the time of
the 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 1000m
at
4K race pace
with
500m “slogs”
8 X 200m
at
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%)Slide10
Running Physiology and Optimal Training Zones
Training Zone (Energy System)
Aerobic
Conditioning
Anaerobic
Conditioning
Aerobic
Capacity
Anaerobic
Capacity
ATP/CP
Description
Easy Distance
Lactate Threshold
Medium-Long
Intervals
Short-Medium
Intervals
Short Sprints
Primary Energy Pathway
Aerobic
Oxidation
Aerobic Oxidation
and
Aerobic
Glycolysis
Aerobic Glycolysis
and
Anaerobic Glycolysis
Anaerobic Glycolysis
and
the
CP Pathway
The ATP
and
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 seconds
per mile slower than
5K race pace
3K to 5K
race pace
800m to Mile
race pace
400m to 800m
race pace
Duration of Running
30 Minutes +
15 to 40 minutes
3 to 5 minutes
30 seconds to
3 minutes
10 to 25 seconds
Recovery Time Needed
None
(Continuous
Running)
None for Continuous Tempo Runs
or
1/8
th
the time of Long Repeats
Up to equal the time of
the 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 1000m
at
4K race pace
with
500m “slogs”
8 X 200m
at
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%)Slide11
Aerobic Conditioning
Long, Steady Distance Training
increased capillarization, improved running economy, increased fat utilization, improved mitochondria
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 trainingSlide12
Running Physiology and Optimal Training Zones
Training Zone (Energy System)
Aerobic
Conditioning
Anaerobic
Conditioning
Aerobic
Capacity
Anaerobic
Capacity
ATP/CP
Description
Easy Distance
Lactate Threshold
Medium-Long
Intervals
Short-Medium
Intervals
Short Sprints
Primary Energy Pathway
Aerobic
Oxidation
Aerobic Oxidation
and
Aerobic
Glycolysis
Aerobic Glycolysis
and
Anaerobic Glycolysis
Anaerobic Glycolysis
and
the
CP Pathway
The ATP
and
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 seconds
per mile slower than
5K race pace
3K to 5K
race pace
800m to Mile
race pace
400m to 800m
race pace
Duration of Running
30 Minutes +
15 to 40 minutes
3 to 5 minutes
30 seconds to
3 minutes
10 to 25 seconds
Recovery Time Needed
None
(Continuous
Running)
None for Continuous Tempo Runs
or
1/8
th
the time of Long Repeats
Up to equal the time of
the 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 1000m
at
4K race pace
with
500m “slogs”
8 X 200m
at
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%)Slide13
The Basics of Anaerobic (LT) Conditioning
Training goal is 20 – 40 minutes of total work volume
Jack Daniels, exercise physiologist
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, for a variety of your athletes, on any given daySlide14
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 periodically re-focus their efforts and maintain intensity
Longer duration “cruise intervals” are optimal for 5K race specificity
20-30 seconds slower, per mile, than 5k Race pace
20-40 minutes of total “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”) Slide15
Running Physiology and Optimal Training Zones
Training Zone (Energy System)
Aerobic
Conditioning
Anaerobic
Conditioning
Aerobic
Capacity
Anaerobic
Capacity
ATP/CP
Description
Easy Distance
Lactate Threshold
Medium-Long
Intervals
Short-Medium
Intervals
Short Sprints
Primary Energy Pathway
Aerobic
Oxidation
Aerobic Oxidation
and
Aerobic
Glycolysis
Aerobic Glycolysis
and
Anaerobic Glycolysis
Anaerobic Glycolysis
and
the
CP Pathway
The ATP
and
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 seconds
per mile slower than
5K race pace
3K to 5K
race pace
800m to Mile
race pace
400m to 800m
race pace
Duration of Running
30 Minutes +
15 to 40 minutes
3 to 5 minutes
30 seconds to
3 minutes
10 to 25 seconds
Recovery Time Needed
None
(Continuous
Running)
None for Continuous Tempo Runs
or
1/8
th
the time of Long Repeats
Up to equal the time of
the 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 1000m
at
4K race pace
with
500m “slogs”
8 X 200m
at
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%)Slide16
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”Slide17
Running Physiology and Optimal Training Zones
Training Zone (Energy System)
Aerobic
Conditioning
Anaerobic
Conditioning
Aerobic
Capacity
Anaerobic
Capacity
ATP/CP
Description
Easy Distance
Lactate Threshold
Medium-Long
Intervals
Short-Medium
Intervals
Short Sprints
Primary Energy Pathway
Aerobic
Oxidation
Aerobic Oxidation
and
Aerobic
Glycolysis
Aerobic Glycolysis
and
Anaerobic Glycolysis
Anaerobic Glycolysis
and
the
CP Pathway
The ATP
and
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 seconds
per mile slower than
5K race pace
3K to 5K
race pace
800m to Mile
race pace
400m to 800m
race pace
Duration of Running
30 Minutes +
15 to 40 minutes
3 to 5 minutes
30 seconds to
3 minutes
10 to 25 seconds
Recovery Time Needed
None
(Continuous
Running)
None for Continuous Tempo Runs
or
1/8
th
the time of Long Repeats
Up to equal the time of
the 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 1000m
at
4K race pace
with
500m “slogs”
8 X 200m
at
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%)Slide18
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 Slide19
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)Slide20
Ability / Willingness to Implement Plan
Daily Commitment to
ExcellenceSlide21
There is no continuum of success.
Nick
Saban
Head Football Coach, University of AlabamaSlide22
The Power of Progression and Patience
Systematic Progression
, in volume and intensity, over the course of the season
leads to....
Progression of Intensity
over the course of individual workouts
leads to....
Patience
and
effort “management”
during races
You cannot out-coach or out-perform the limitations of human physiology!
...
of the six teams that had the best days (at 2014 NXN), they ALL had one thing in common: They started out conservatively and moved up significantly AFTER the first mile (and continued to move up throughout the rest of the race).
Rob “
Watchout
” Monroe /
Dyestat
Slide23
Reflection and Adaptation
How can we do this better?Slide24
Ancillary Strength Training
Injury Prevention (75%)
“Strong bones, muscles, tendons, and ligaments are better able to withstand the rigors of high-level training”.
Lower Leg Prep
Leg / Hip / Glute Strength
Core Strength
Performance Enhancement (25%)
Upper Body Strength
Leg / Hip / Glute Strength
Core Strength
Loss of consistent
t
raining due to injury is, by far, the biggest
l
imiting
f
actor in achieving long-term Success!Slide25
Glute Activation and Utilization
Sprinter’s
“GLUTES”…
Distance Runner’s
“glutes”…Slide26
Glute
Activation
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.
Poor glute utilization and strength deficiencies can lead to injury and/or poor performance.
Glute Activation Routine
(prior to running)
Lunge Stretch
(Stretch Hip Flexors)
Tight hip flexors can inhibit glute “firing”
Two Legged Bridge
(Abdominals then Glutes)
Proper “sequencing” is very important
Quadraped Hip Extension
“Clam Shell”
(Gluteus Medias)
“Speed skaters”
(Gluteus Medias)Slide27
The Role of the “Regular” Season
We believe.......
Competition exacts a physical AND emotional toll on athletes
Athletes have a finite number of top performances per season
Therefore, we.......
Closely monitor and/or reduce the number of regular season races for experienced athletes
Provides additional experience for younger athletes
Allows experienced athletes to focus on other things
Maintain high level of expectations for everyone
Training and expectations all geared toward goal races (regular and/or post-season)Slide28
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?Slide29
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!