Simple Race Results are here.
Splits are here.
Just watching the UCoach module on Multi-jumps / plyometrics available here.
I like the look of the Hop and Stick diagonal exercise for use with fellrunners and orienteers. Lateral landings are a normal part of that style of running and this looks like a good exercise to reinforce the legs for these.
I had another fun session up in Aviemore, Scotland at the invite of the Scottish Orienteering Association. I covered a number of aspects of fitness for orienteering:
Generally people were pretty tired at the end of the session.
Key coaching points:
Hurdle size and placement should be appropriate to athlete size and mobility.
Coach from head on and side on from 3m away, perhaps from behind.
Interesting drills, but as I never have access to high hurdles I can’t use them. I might try using them with lower plastic hurdles.
Powerpoint slides here.
Arm swing (don’t over stress the need to keep the arm at 90 degrees as lower arm movement is normal)
Common mistakes: shoulders tense up; poor posture, rounded shoulders and upper back (may need to be addressed by stretching and strengthening programme); movement around elbow joint too large, particular problem if rear arm movement too large; movement does not come towards midline.
Walking High Knees
Common mistakes: knee too high; don’t worry about height of knee; stepping too far in front of body; pointed toes rather than dorsiflex; on toes weight should be through big toe not little toe
Skipping high knees
Common mistakes: forward and backward movement of chest/trunk; knee too high
Running high knees
Example doesn’t emphasise speed of knee recovery, as I would.
Common mistakes: lift knee too high; landing on toes rather than dorsiflexed foot (may need strengthening and stretching);
Scissor bounds (straight leg, dorsiflexed foot)
Common mistakes: leg goes too far forward, use small amplitude to start with; land on ball of foot rather than toes (suggest to land on heels as queue even though this is wrong);
Flexed leg scissor bounds (uses a slight knee bend) otherwise like Scissor bounds), this is more advanced than scissor bounds
Dribble drills (look a bit like exercise above) low ankle lift (step over ankle then calf tehn knee), dorsiflexed foot
Common mistakes: knee doesn’t go high enough when
The following are a good set of exercises.
Body weight suspension exercises
Shoulder, trunk and pelvic stability for endurance.
Resistance band exercises
stride length x stride frequency
These are the product of
Endurance – maintain speed for a long time
Training will increase stroke volume of heart, shows in reduced resting heart rate and increase VO2Max.
VO2Max is maximal rate of taking in O2 and delivering it to muscles. It is unclear what types of training improve VO2Max. Perhaps slow endurance + near maximal heart rate intervals?
World Class Males VO2Max above 70, females 60. But running economy also has a big effect.
Lactate Turn Point
Types of training – benefits
Sessions per week/month
Are energy systems in 800/1500 races different for men and women? Sometimes women may be less responsive to generating the anaerobic energy system. May need to differentiate training by gender.
Should a 12 year old run for 90 minutes? Is 30 minutes long enough to generate training adaptation? Concern over overloading bones/tendons etc as they grow.
How can you tell when an athlete develops the anaerobic energy system? Look at how they run reps. There when they go off faster but can’t maintain this.
Why time runs – to assess progress; need session to be run at a specific pace (can they achieve that?); stop athlete running for too long or too short.
Fell shoes – don’t think the example is still in circulation.
Safety – when training on the roads always have enough adults around. Reflective clothing is important. Head torches.
Safety – off road – beware of trip hazards! If it is cold it may be icy and hard. Snow covers up rough ground. Nothing about navigation.
Steeplechase barriers are solid and don’t fall over. Don’t put your foot on an ordinary hurdle. Train with people around when hurdling barriers. Seem to imply that athletes will try to clear the water jump?
Tactics – try different tactics; try to race against different people. Try to run at an even pace.
Relationship between energy availability, menstrual function and bone mineral density.
Deals with various eating disorders, amenorrhea and low bone density.
Slides for this are available here.
Men can suffer too.
Training and Competition Requirements