I thought this group was capable of running 7:50, but didn’t know if they could do it from the slow heat. They proved me wrong and ended up setting state record in the process. Record only lasted about 10 minutes as Pella reset the record in the 2nd heat.
@coachjayjohnson I'm obviously biased being a HS coach in Iowa, but pretty impressive to see where Iowa stacks up compared to other states with much larger populations.
Neither of these guys conceded anything to the other in the race. Once it was over, they congratulated each other knowing their competitiveness helped each of them run incredibly fast. The level of sportsmanship among competitors is one of my favorite things about this sport.
@GaelsXC1 I’ve done something similar with 800 runners, but hadn’t thought of modifying it to more of a threshold workout. The idea I keep returning to is to make sure they stay at threshold effort for the 45 sec portion & not run too fast & defeat the purpose of the workout.
Intrigued by Marius Bakken’s 45/15 threshold model & thinking of ways to implement it w/ 30+ member CC team of varying abilities. Initial thought is a 250-300 meter loop. Blow a whistle at 45 sec & group walks back to the start for the 15 sec rest. (1/2)
@GaelsXC1 That was a thought I had. Another is if I had enough open space (~200+ meters), I’d have cones starting at about 120 meters & then every 15 meters after that. They’d run a prescribed distance, walk across the field & then run back to the start area, walk across & repeat.
@GaelsXC1 I'm not sure yet on paces/reps - I'm still trying to figure it all out. I usually aim for 20 minutes of work @ threshold pace so probably 20+ reps. I'll probably try a few different things early in the season and adjust from there.
@GaelsXC1@CoachDistance I’m leaning toward a 40/20 variation because I think the logistics may work a little better. Here is what I currently have for distance at different threshold paces.
@GaelsXC1@CoachDistance I’m still working this out in my head, but for now I calculated the pace in meters per second (my math teacher brain at work) so if someone is running 6:00 for their threshold pace I divided 1600 by 360 (time in seconds) and then multiply by 45.
Most athletes have watches but feel like having a whistle is one less thing for the athletes to track. Trying to avoid having athletes on top of each other but still keeping them close to monitor efforts, etc. Thoughts @CoachDistance ?
What a weekend at Drake. 2 individuals in the 32 & 16, 1 in the 100, 1 in the 110H plus the 4x1 & 1600 Medley. Every athlete/relay that competed came away with a PR & also set 4 (5?) school records. Still plenty of work to do, but definitely gives us momentum moving forward.