Dr. George Sheehan

• “THE ANSWERS TO THE BIG QUESTIONS IN RUNNING ARE THE SAME AS THE ANSWERS TO THE BIG QUESTIONS IN LIFE:

• DO THE BEST WITH WHAT YOU’VE GOT.”

• So I got just 3 hours………

So what else can xc teach us?

Several interesting things, it turns out…..

HARD PHYSICAL WORK PAYS OFF

INSPIRATIONAL STIMULI HELPS PERFORMANCE

IT TAKES COURAGE TO FACE THE PAIN

HAVE RELIABLE MEMBERS OF THE SUPPORT TEAM

IMPROVEMENT TAKES PATIENCE

YOU NEED A GOOD RACE PLAN

PACE YOURSELF

HOW TO BE A GRACIOUS WINNER

TO GET PHILOSPHICAL AGAIN

• To me the most important thing XC running can teach us is to be

HONEST.

First

It can help us measure effort SUBJECTIVELY like

An English or Humanities majors who get nervous around numbers by focusing on feelings.

Second

….It can help us measure effort like a scientist objectively looking for cause and effect.

Which Sciences can we learn from?

• 1. biomechanics

• 2. sports performance psychology

• 3. biochemistry

• 4. sports medicine

• 5. exercise physiology

• 6. cardiology

The Good Prof Z.

COACH RALPH WALDO EMERSON

• “WHAT LIES BEHIND US AND WHAT LIES BEFORE US ARE TINY MATTERS COMPARED TO WHAT LIES WTHIN US.”

4 X 440 IN :52 WITH 15:00 WALK INTERVAL

What kind of time for a 1 mile WR did this type of training produce and who ran it?

•

10 x 440 in :67 with 2:00 jog

• What kind of time resulted and who was the scientist who set a WR for the mile?

TheGerschler/Rindell variable

• Lots of short repeats of 30-70 seconds to reach 180-190 bpm with variable time to recover to 120 bpm

SAMPLE #1WINNERS WORKOUT

Peaking speed workout

• 6 x 150m at sprint pace with 100 bpm rest

SAMPLE #2 WINNERS WORKOUT

To improve Max Vo2/Economy

12 x 400m in goal pace + 4 sec with 120bpm rest

air out the last few repeats

SAMPLE #3 WINNERS WORKOUT

For measuring Stamina

? X 1600m in goal pace with 400m rest

can you do at least 5?