Congratulations Runthe8!

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BURN7
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Congratulations Runthe8!

Post by BURN7 » Fri Apr 25, 2014 8:33 pm

Penn Relay 3K Champion!
http://pennrelaysonline.com/Results/results.aspx?en=375

The field as always was legit and he beat some top level runners.  1 of whom is headed to Oregon and went to the Nike Elite Camp.  His last 150 meters was insane!  I hope they post videos with free access...any fan of track and a Tinman disciple would enjoy it.

It's funny because I was reading older posts from Runthe8 and she mentioned his "lack of speed" being an issue...well to the viewers watching him race today they would say otherwise.  He ran like a 4:00 miler at the end.  What an amazing race and boy does he have guts!  Inspiring!

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Re: Congratulations Runthe8!

Post by Tinman » Fri Apr 25, 2014 9:04 pm

A great kick is the result of great stamina plus good coordination at top speeds. Marty Liquori, who ran sub-4 minutes for the mile on cinders in high school, back in the 1960s, and he was rated number 1 in the world at least twice at the mile and 5,000m, said that when he was racing in Europe and his kick was not present, he would go back to doing base aerobic conditioning. He said no kick means no endurance. Why? You can't kick when you are tired, he said!
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runthe8
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Re: Congratulations Runthe8!

Post by runthe8 » Fri Apr 25, 2014 11:43 pm

Thanks, Dave.  It was quite the race!  Total shocker on the time.  I thought he could probably run equivalent to 9:00 for 3200 but I really did not think he would do something like he did!  He negative split- 4:31 for the first 1600.  I think the race equates to 8:52 and change for 3200 meters so quite a good second half of the race!  HIs last 200 was 26.9.  I have to say I thought the kid who got 2nd was going to beat him- he looked smooth when he started to kick, but just couldn't hold it. 

Drew did not feel well most of this week- kind of heavy legs, messed up stomach, etc.  He started feeling better yesterday afternoon, though, thankfully.  When we got to Penn today he did a shake out run, just a little over a mile, about 3.5 hours before the race was scheduled, but it ended up being about 4 hours before he raced.  Then he did his normal warm up before the race.  He says he thinks the little run earlier really helped.

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Re: Congratulations Runthe8!

Post by Tinman » Sat Apr 26, 2014 12:43 am

:)Joan -

Super job by your son! That's just great!  :)
Super job by you for coaching him wisely!  :D
I can't wait to see what happens for Drew this season. It's still April! Can you imagine it getting any better? But...it will!

I hope he has a lot of fun along the way and creates memories for a lifetime.

Enjoy your weekend,

Tom
Last edited by Tinman on Sat Apr 26, 2014 12:44 am, edited 1 time in total.
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Re: Congratulations Runthe8!

Post by dkggpeters » Sat Apr 26, 2014 8:31 am

Very impressive.  Congrats.

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Re: Congratulations Runthe8!

Post by BURN7 » Sat Apr 26, 2014 12:32 pm

Josette was THRILLED to hear that the winner follows the Tinman model.  She was there watching and said the race was sick.  Very exciting...nice interview by Drew on milesplit.
Joan, did you do any "peaking" or "sharpening" work to prepare him for Penn or did you just stick to the plan?

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Re: Congratulations Runthe8!

Post by BURN7 » Sat Apr 26, 2014 12:45 pm


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Re: Congratulations Runthe8!

Post by Captainblood » Sat Apr 26, 2014 12:50 pm

Huge congratulations!!!!  Definitely want to watch the video.

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Re: Congratulations Runthe8!

Post by Tinman » Sat Apr 26, 2014 5:54 pm

I think Drew ran threshold miles on Monday before the race on Thursday, which is a similar setup as indoors.
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Re: Congratulations Runthe8!

Post by BURN7 » Sat Apr 26, 2014 6:46 pm

Yep!  The article from the Washington Post (fancy) mentioned that.  I sent that to Josette saying that nothing magical or special just normal Tinman style work.

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Re: Congratulations Runthe8!

Post by runthe8 » Sat Apr 26, 2014 10:32 pm

I just watched the race video on flotrack.  Drew's last 400 was a 60 and his last 800 was 2:02. 

Here is what he did this past week.  I had to laugh at the Washington Post quote saying we did "no heavy aerobic work" or something like that!  I told them "no heavy ANAEROBIC work", but why I thought the guy would know what that was, I don't know!  Oh well!

4/20- 50 minutes with 8 fast strides (7.25 miles)
4/21- w. up, then 3x threshold miles on trail in 5:03, 5:11, 5:10 (the first and third ones are slightly downhill and the middle one is uphill, because he's going back and forth) with 2 minute jog recoveries.  Then, .75 miles back to school track and 1x 600 in 1:32, running last 200 in 30 seconds. cooldown. (9.25 miles)
4/22 45 minutes with 6 strides, weights. (6.25)
4/23 47 minutes with 8x100 meters at 3200 meter race pace with 15 second recoveries. (6.75)
4.24 pre-race 35 minutes with 6 strides and 1x150 m in 21 seconds. (5.25)
4/25 1 mile easy about 4 hours before race.  Then, 3 mile warm up before the 3K, including tempo, strides, skips and light drills. 3 mile cooldown.  (9.5 miles)
4/26 50 minutes easy, weights and hurdle mobility drills (7.25)

Weekly total 51.5 miles which is a little under his normal average of 54-55 miles per week.  The only thing really different about this week is that he did not do his 75 minute long run on 4/20.  We do either CV 1000's, or a tempo run, or threshold miles reps, plus something faster, usually once a week depending on the race schedule, and this week we decided to do the threshold reps, partly because the rest of my team could do something similar on the trail while Drew did his thing.  Also, we don't usually do a hard 600 like we did after the threshold reps, but instead opt for different sets of things, like 4-6 x 200 at mile pace, with 200 jogs, or 2 sets of 3x200's cutting down from mile pace to quick,also with 200 jogs, or 400-300-200 each rep at a faster pace.  But I had him do the 600 to practice finishing strong after a fairly fast 400.

So, now for the rest of the season I will probably freak out about what to do with him because it's hard to imagine how he can get any faster.  Today he said, "Oh, no, how fast are my CV reps going to be now?"  He has to run a meet this Friday (1600 and 3200, should be easy wins) then on May 3 he has the Southern Track Classic which should be a good meet (mile or 1600, can't remember which)  Then our conference, sectional and states kicks in.

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Re: Congratulations Runthe8!

Post by BURN7 » Sat Apr 26, 2014 11:08 pm

Thanks for the info!  How does the workouts you gave this week differ if at all from what you had been doing?  I would imagine nothing really changed except for the CV to threshold miles being different.

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Re: Congratulations Runthe8!

Post by runthe8 » Sat Apr 26, 2014 11:33 pm

Not much was different other than the lack of a long run on Sunday, and the threshold miles plus 600 being a bit of a switch over our normal CV reps or tempo run combo workouts.  The mileage was only slightly reduced from normal due to the lack of the long run.  His 35 minutes the day before Penn was pretty standard pre-meet distance for him, but the 1x150 was his idea.  He had run a couple of 150's a few weeks ago in 21 seconds, and he wanted to compare what 21 seconds in a 150 feel like now after getting a little faster  :o  So I said fine!  Not sure what the big deal was with this since 21 seconds is not really that fast for him, but I figured it couldn't hurt him and if it gave him some confidence that his speed was coming along, fine.

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Re: Congratulations Runthe8!

Post by BURN7 » Sat Apr 26, 2014 11:37 pm

And he ran a national sophomore record for 3k!  INSANITY!

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Re: Congratulations Runthe8!

Post by Lyle » Sun Apr 27, 2014 10:45 am

Congrats to you guys, great run and I am trying to find the video. Time is very impressive for a soph! Will be watching for the end of the season results now as well. Good luck and take the time to enjoy it.

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