JULY 2011

COACHING LEGENDS WEEKEND

CAC are going ahead with organising the ultimate coaching workshop, which England Athletics do not want to be involved with, which means we can invite more athletes. The weekend will stress not only technique but to show coaches how they put across their knowledge . Tom McNab is not only famous for his book about running across the USA but is also a brilliant speed and multi-event coach who has bent my ear in the past.

Alan Launder was here last year and his pole vault workshop resulted in two of the county’s athletes being ranked in the UK Top 20. Alan has also written the most authoritative book on the subject and John Anderson was coach to World 5000m record holder Dave Moorcroft and World 10k champion, Liz McColgan, to name but two.

These three do not come cheap, so there will be a charge for the weekend.

Athletes £15 Coaches £40 inclusive of refreshments

SATURDAY AND SUNDAY 13^th and 14^th AUGUST at CARN BREA

Saturday Alan Launder John Anderson Tom McNab

1100-1300 Coaching more experienced athletes

Pole vault Middle distance Triple jump

1500-1630 Coaching young children

Javelin Hurdles Triple jump

Sunday

1000-1200 Coaching more experienced athletes

Javelin Hurdles Long jump/sprints

1400-1530 Coaching young children

Discus High Jump Shot put

See the CAC website for booking up. There will never be another opportunity like this in Cornwall for a long time to come REGISTRATION BY 15^TH JULY PLEASE

COACHING COURSES

Certificate in Teaching Secondary Athletics

Date: 1^st July 2011

Venue: Duchy College, Stoke Climsland, Callington, Cornwall

Cost: FREE

Code: MT0081

Leadership in Running Fitness

Date: 9 July 2011

Venue: Biscovey Junior School, Par, Cornwall

Course Code: MC0339 Cost: £90

Running & Fitness Plymouth 23^rd/24^th July

Athletic Coach Tavistock College 10^th/11^th Sept.

NEW COURSES

MCO328 Leadership in Running and Fitness. Truro prep school £90 17th September

MCO329 Coaching Assistant 1^st/2^nd Oct. Truro Prep School £130 with England Athletics subsidy

COACH There could be a demand for a Coach course to be held in county in the autumn to save trudging up to Tiverton or Tavistock. It needs a minimum of 12 applicants. If you are interested, let Rob Cockings know about it.

Variety is the spice of life.

Regardless of age, we all like a bit of variety in our training, and there is no doubt that it can enhance the end product of a better runner, so why not consider something like the following.

PREDICTOR RUNS

Prior to coming to Cornwall the club I was in held regular predictor runs over a choice of three distances, 3K, 5K, or 10K. It required a time keeper and recorder who registered our predicted time. Nobody was allowed to wear a watch as the 10k runners went off first followed at a suitable time interval by the 5k runners, then the 3k, which meant that at the end runners were coming through fairly quickly but because of the staggered starts there was not too much hanging around getting cold.

Everybody paid the equivalent of 50p and there was a bottle of wine or a pack of beer for the nearest predicted time for male and female in each category. It was a wonderful way to have a social yet serious training session, and i would recommend it to any road running club

COMPLEX TRAINING

I suppose some would call it cross training as it involves a mixture of related exercises that would not necessarily be considered together. For example:

Carry out a leg lunges (10/leg) then run 100m followed by an upper body exercise (say 20 press-ups)

Run 100m then another leg exercise (Eg. 20 squat thrusts) run 100m and do reverse tricep dips, and so on. The running distance can vary up to 200m.

Variable terrain relays for distance runners involves one athlete running over terrain or hills that will take about 3 minutes. They return for the next runner to either do the same or run a flat fast course equal to about 2 laps of the track. After each runner has ran 3-4 times they have a break and reverse rolls.

SPEED RESERVE

Many coaches believe that this is the key to quality distance running from 400m to 10K, emphasising that

the improvement of maximum speed is essential

Improvement of 200m time is an important factor

The need to run and sustain a relatively high velocity

However N OZOLIN (1959) bases his Speed Reserve (SR) formula on the100m which I have personally found works well and can be used for any distance from 400m upwards and is especially good when training a group.

e.g.1 a 400m runner with a best time of 54 seconds runs the 100m in 11.8

SR= race time (54 secs) minus 100m time(11.8)

Number of times 100m goes into the race distance (4)

e.g. 54sec = 13.5 -- 11.8 = 1.7

e.g. 2 A 5000m runner with a best time of 17 minutes and a 100m in 14.5

SR = 17x 60 = 1020 sec -- 15 sec = 7.1

If he ran the 5000m in 18 minutes and a 100m time of 15 seconds his SR would be 6.6

Likewise a 37 min. 10K runner with a 100m time of 15min. would have an SR of 7.2

The runner with the highest value of SR has the best chance of winning over the final part of the race against the runner with equal endurance.

The endurance structure of muscles and the cardio system are easier to train than speed, therefore beginners especially should concentrate on speed development which will be retained as they grow

If the SR is fairly high then there is room for development of endurance, or if it is low then there is room for developing speed. E.g. a 56 second 400 runner with a best 100m time of 13 seconds would have an SR of only 1 and therefore needs to develop more speed.

It only requires running the 100m once to establish a base upon which to consider the element of the training that needs developing