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Posts from the ‘track and field’ Category

Kezar Track Replacement Petition

Please help the City of San Francisco realize the Kezar Stadium needs a new running track. Sign this online petition and spread the word!

As a Masters Track and Field enthusiast, it is important to take care of my body. I’ve had a series of injuries and sickness that kept me from training and becoming a better runner. And it is not easy to stay healthy and injury-free all the time. Sometimes you don’t have time or just forget to stretch, foam-roll, take vitamins or wash hands. Other times, you push too hard or you let your muscle weaken without knowing.  Or, you run on a hard surface too hard, too fast. This last one is difficult to avoid, and I am sure it is a cause of my chronic tightness in my Achilles tendons, soleus, soleus, psoas, iliacus, lower abs, etc. My running club, San Francisco Track and Field Club, practices at San Francisco State University track. The track is in a better shape than others. Many runners prefer they meet at Kezar track, because it is more convenient to get to. But one of the big reasons why we stay away from the convenient location is deteriorating condition of the track. Fortunately, there is a community effort to bring the track up to today’s standards, and I am joining force with the community leaders to make this happen.

Kezar track surface damage found 100m Start LineThe all-weather eight-lane track was last installed in 1991. Since San Francisco Parks and Recreation Department does not have public access to its archives, I requested some information as to what type of surface was installed, what was estimated life span of such surface, etc.. I will update this page as soon as I hear from them.

Kezar track scrapes on Westside22 years since the installation, deterioration of the track is obvious and serious. As soon as you enter the Stadium, you see the sun-bleached, rain-washed, faded brown track. The original umber-ish brown color is long gone. As you walk around on the track, you will see wear and tear from overuse, weather, and perhaps damages from abuse (prohibited use of cleats, stakeboards, etc.). In some parts, the surface material is gone – scraped from overuse. In other parts, the surface has bubbled up – likely damage from water seeping under the surface material. If you run, these damages come alive. I mean, it feels like I am running on concreate in general. When I hit the scraped area, it feels even harder. When I run on the bubbles, it makes flapping sound. I would definitely want to avoid being caught in a hole or tear.

Tear on Kezar track EastsideSo what does this mean? Compared to city streets or sidewalks, the track looks better and safer to run on, of course. We all know the City does not have enough funding to make all the parks and recreational areas new. So, do we have to wait until it gets even worse, or maybe until someone gets hurt? Who knows, some people might be already experiencing injuries, having run on the current hard track. When is the right time to get a new track? Since this track is open to public – and it’s a very popular track – all sorts of people run there. Small kids during summer camp, from elementary school to high school students, elite athletes, ordinary runners, and senior aficionados. Most of us think time has come to replace the track. An editor from San Francisco Chronicle called last week and asked questions about the current condition of the Kezar track. Parts of our conversation are in this article.

If you do an online search about the Kezar track or Kezar Stadium, you can find history of the facility. Wikipedia and other websites can tell you San Francisco 49ers and Oakland Raiders once played there. Stanford University plays football there every once in a while. Dirty Harry was filmed there, even. A New York Times article chronicled Colorful History of Kezar Stadium. But what is forgotten and what makes it even more colorful is the fact the first Gay Games (originally termed Gay Olympics) was held in the Kezar Stadium back in 1982, and four years later. Since then, Gay Games has been to Vancouver, New York, Amsterdam, Sydney (Australia), Chicago, and Cologne (Germany) and has become a major event among LGBT communities throughout the world. So, to those LGBT athletes in San Francisco, the Kezar Stadium is not just a public track, but a symbol of gay athleticism and a memorial that we will never want to forget.

Kezar Stadium – It is a unique place that is a true San Francisco institution. I am afraid the current condition of the track is a disgrace for a place that is loved so much by so many San Franciscans and visitors. It’s high time the City got funding to replace and modernize the track to meet today’s standards. If you like this post, please sign the online petition and spread the word!

Stockholm Olympic Stadium

On the eve of Jubilee Marathon Stockholm, I took a guided tour of the Stockholm Olympic Stadium (“Stadion”). From outside, the facade gives heavy air – clean simple lines and sharp angles created by dark red brick buildings. Inside, the gothic castle-like stadium is a bit soften by the oval and the field. While the track and field is well maintained, little has changed to the buildings themselves since 1912, the year Stockholm hosted the fifth modern summer Olympic Games. To this day, it is the oldest Olympic stadium still in use today.

Stockholm Olympic Stadium

100 years. It only takes a couple of seconds to verbalize it but that’s an impressive amount of time. During the 100 years, lots have changed to marathon as a sport, from the distances run (42.195km today vs. 40.075km then) and to the speed the runners capture the distance and to the size of participation worldwide. But the next day, we were to repeat the marathon in the same manner and fashion as it was done 100 years ago. A Swedish runner was going to repeat the distance in exactly the same time of the Olympic winner. The next day, we were to enter Stadion receiving cheers from the spectators in the stand and to walk half the oval to the start line, reminiscent of what Stadion saw 100 years ago. How fun would that be!

1912 Stockholm Olympics Opening Ceremony

Stadion used to have a second level between the two towers. The spot I was standing (above photo) had the second level over me as seen in the black and white photo. (Source: Wikipedia). The period photo also indicates the intimate size of the Games, 2,408 competitors, compared to over 11,000 for the London Games this year. Back in the day, Olympic Games included track and field events that are very different from today’s. The ‘Sunshine Olympics’ of 1912 included tag of war, standing high-jump and standing broad-jump, among others. Other tidbits from the Sunshine Olympics include the introduction of an automatic timing system for the track and field events, Japanese marathoner, Kanakuri Shizo, went missing during the competition and for 50 years, only death (Francisco Lázaro of Portugal) during the modern Olympic marathon, and the world record of 83 world records in any Olympic Games.

Stockholm Olympic StadiumStadion is located in the north-east section of the city of Stockholm, along Valhallavägen. It is closed for the public, though one can enter Stadion for concert, football and other events. Diamond League had a track and field competition in 2011. The way Stadion is maintained, I am certain this venue will be here for another 100 years and continues to be a historical landmark of Stockholm and Sweden.

Western States Invitational Race Report

Phew, I’ve been busy and have not found time to keep up my blog. I have materials to write at least three posts, so hopefully, I can share my stories in the next few days. Roughly one month after the USATF PA Championships in San Mateo, I competed in 800m and a Mile at Western States Invitational on June 29th and 30th, held at University of California Davis where I did my undergraduate study over 20 years ago. It was nice to visit the campus, though lots have changed since I graduated.

Since it gets quite warm during the day, the organizers limited the competition to mornings and evenings, which helped my events be spread over two days. 800m was at 6:30 pm on Friday and a Mile was at 9:00 am on Saturday. This, as well as the warm weather, definitely helped me run a PR in the Mile.

Cool Friday afternoon, I set off to Davis on Amtrak, which was a 70-minute scenic ride from Richmond BART, equipped with wifi. After quickly checking into a hotel and dropped off my overnight bag, I changed into much comfortable clothes in the 85F degree weather and walked over to the track. At 5:00 pm, a couple of field events were already under way. My teammates, Andy Bundy and Allen Eggman, were starting with High Jump and Pole Vault. Since this was a regional Masters meet, the atmosphere was of super laid-back and it felt more like a practice than competition. I picked up my bib and chatted with Andy for a while before I leisurely moved on to warm up. Because of the warm temperature, I did not feel like warming up much but did the usual drills to avoid injuries. 800m was the first track event of the meet. I was not seeing any runners until, say, 20 minutes before the event, and when they called, about 15 runners showed up. One of them was Frank who was turning 70 in a couple of weeks. After exchanging times we each were expecting, he told me that he had an American age-group record in this event and some other American and World age-group records. Very impressive. He said he wanted 2:20-ish that day! The organizers had not prepared heat assignment (did I tell you this was a very relaxed meet?), so we divided us up into slow heat and not-so-slow heat. Except for one 20-something girl, I was looking pretty young there. After the slow heat, it was our turn. A month ago, I ran 2:15.3 after a 1,500m, so my goal was sub 2:15. 65-second first quarter and 70 or faster second quarter, or something like that. Very relaxed, though not necessarily well conditioned (a few pounds heavier than two months ago), I leaned forward at the mark. I forget that we don’t have a ‘set’ between ‘on your mark’ and ‘go’ in non-sprint events. Consequently, I usually don’t have a good start. First 200m, 31 seconds. Again, I don’t know how to pace myself. Slowing down to 64 something at the first quarter, I was leading the heat, aware Frank was right behind me. As much respect as I had to his American and World records, though, I wasn’t going to let him pass me. Soon, I  wasn’t hearing his foot steps and felt strong in the last 200m. I ran the second quarter in 68 something to make it 2:13.7. A PR! Beer was going to taste good later. Frank had to stop at 600m or so, because he hurt his hamstrings… Hopefully, it’s not serious, since he was looking forward to competing at Pre Classics in Eugene in a few weeks.

After a couple of beer and nice pub dinner followed by Baskin Robins that happened to be right across the street from the Irish pub, de Veres, I had a good night sleep for the Mile race on Saturday.

Western States Invitational MileDespite the good rest, my body and legs felt quite heavy when I got to the track in the 70F degree morning. Andy was already there, warming up for his 400m Hurdles and Long Jump. I had a few sips on the hotel coffee that wasn’t cooling off as fast as it would have, back home in San Francisco. I had eaten a banana before I left the hotel, so I wasn’t hungry. When I started to warm up, I was seeing quite a few runners, unlike the night before. And there were tall, fast looking folks, too. Davis and Sacramento area have a few good running clubs, and I saw many wearing yellow Golden West uniform. I was glad to see them, because a good competition can help me run faster, especially longer event like Mile. I saw Frank and his left hamstring covered with bandage. Yikes! He was obviously not running the Mile. There were about 25 folks for the Mile. Once again, we made up slow and not-so-slow heats, and the slow heat went first, then us.

As soon as the gun went off, four or five guys took off and I followed. But after 150m or so, it was obvious that their pace was a bit faster than mine, if I wanted to pace myself. So I let them go and I clocked the first quarter in 75 seconds. Then, Jim M50, whom I ran in San Mateo last month, passed me just after the second corner in the second lap. I followed him, not letting him get away. The rest was sort of blur, except I passed Jim in the last 200m to make it 5:06.37. Cool. Another PR!

This was my first Western States Invitational and I thoroughly enjoyed the track meet. Next year, I hope to come back with a bit more time so I can enjoy the town of Davis, as well as other events in the meet.

David Rudisha World Leading Time in 800m

I was blown away! David Rudisha of Kenya is the current World Record holder for 800m (1:41.01) and was the favorite at IAAF Diamond League/Adidas Grand Prix last Saturday. There was no competition. Having run the first 400m in 49.09, it was all him in the second 400m. I assume the field would be stronger at the Olympics final, but he just looked awesome last Saturday. I don’t know where he is in terms of training/conditioning to peak at the Olympics in August. Assuming he has not peaked yet, I just cannot wait till I see him run the 800m final in a new very likely World Record time. August 9 18:30 BST, 10:30 PDT. I will be in front of my TV! I wish I could see the race in person!!

The 5th Annual Western States International Invitational #trackandfield

My next track meet is Western States Invitational at UC Davis on June 29 and 30. This is going to be my first time competing at this meet. I heard a good thing about it and UC Davis is my Alma mater, so I am looking forward to going there. Because it gets pretty warm during summer in that region, they are scheduling events in the mornings and evenings only. So my 800m is scheduled at 6:30 pm on Friday, June 29, and Mile is at 9:00 am on Saturday. From the meet results last year, the level of competition is similar to the one this past weekend.

Not like other track meets, the proceeds from this track meet go to a children’s charity, Sierra Forever Families. At this time, I don’t know of any other team mates competing in this meet, so I could be alone there, which sucks.

In terms of training, it’ll be a little tricky, because I am running Jubilee Marathon Stockholm on July 14. I need to get a few long runs in, as well as track training. A good thing I am not racing the marathon. This one is going to be a sightseeing marathon with my camera. My running mate, Randy, is running, too. His time is around 3:40, so I might run with him. One potential problem is the heat. The race starts at 1:38 pm, so we could be running in the high heat. Well, more on the marathon later.

My goal at the track meet is to better my PR on both events. I don’t know how much training I can do in a month but I am looking forward to testing my potential and not injuring at the same time!

Two PRs and Two Medals

The first track meet of the year! As I wrote in the earlier post about this USATF Pacific Association Championships, I was to assess my fitness level in today’s events, 1,500m and 800m, and use it as benchmark to train for the rest of the summer. As it turned out, I ran both events in PR and could not be happier at this early stage in the track season. Excellent start! The meet itself was a little slow, due to its size (500 competitors) and the organizer’s willingness to accommodate elite athletes’ requests, who were trying to qualify for the upcoming Olympic Trials. There was one World Record for women’s masters 10,000m. A 70-year old Marie-Louise Michelsohn ran 46:38.5 and bettered the previous record by over 30 seconds. Also, there was an Olympian Stephanie Brown Trafton who competed in Discus and threw 208′ 2″, which looked ridiculously far from where I was sitting. So, it was a fantastic meet to be part of, from my own competition perspective, but also was a great opportunity to witness some of the world-class athletes’ performance.

USATF PA Championships checkinThe first event was 1,500m at 11:30 am. I arrived at the track with some of the team members at around 10:00 am. We all picked up our bibs and sat down with the team. The track meet was already in progress with steeple chasers tackling the distance, hurdles and the water pit. It was a great running weather for them, but for us sitting and waiting, it was a bit too cool without the sun keeping us warm. I went to check in for 1,500m and headed to warm up at 10:30 with a teammate, Thomas Setser, who was also running 1,500m and 800m, but in the Open division. After the usual warm-up and drills, I went to bathroom and I was ready.

I did not know any of the competitors. After a few pleasantries, all 18 runners lined up for one big heat. I tried to remind myself of sticking with the pace, 77-78 seconds a quarter for as long as I can, and see what happens. On your mark. Bang! A couple of runners jumped out fast and I started to follow, quickly realizing it was too fast for my pace. I slowed down and settled into a comfortable breathing. First quarter 73 seconds. I slowed down even more. I was in the third place then, but shortly someone else passed me. With my breathing rapidly becoming heavier, I tried to focus on my running. 78 seconds the second quarter. Good. Just keep it up. Less than 2 laps to go. Look ahead and keep the pace. In the distance, not sure where I was, I hear the bell. The leader started the bell lap. As I passed the 1,200m, gasping for oxygen, I did not bother getting my split on my Garmin but looked ahead to close the gap with the third place runner. I saw my team mates calling my name and taking photos, but this was not the time or place to try looking good! I swung my arms to lift my legs, being filled with lactic acid with every stride, and strode into the home stretch. No way to catch the guy and I finished fourth, but in 4:44.50. That’s a PR by smashing four seconds! Woo-Hoo!!

HurdlesCooled down with Thomas who did not run too well. We talked about switching our focus and relaxing for 800m. The subsequent events, namely hurdles, delayed the schedules quite a bit. They decided to switch directions to get favorable wind for the elite hurdlers. While I waited, I walked around with my camera, trying to find interesting subjects and actions. I found it a good way to relax and keep my legs loose. My team mates were running 400m and 100m. Also, long jump. It is difficult to take a good photo when the subject is moving very fast. Sometimes I get lucky, but a lot of times I end up with photos with the subject out of focus. I would love to learn how to take great action shots.

Since I had already warmed up earlier for 1,500m, I did not waste my energy warming up too much for 800m. I did a few laps and some dynamic stretch and striders. They divided Masters runners in two heats. I was in the first heat. When we were called, I saw the guy who took the third place in 1,500m, Greg Hales, but did not see the first or second place finishers. Instead, I saw a tall, fast-looking guy with more of a sprinter’s build. I bet he was a good half miler. The officials went over the rules and put us in dedicated lanes. I was in Lane Five. Three steps behind the green line. On your mark. Bang! Confident from the earlier race, I upped my pacing a little bit but no particular time in mind. After cutting in, I was leading the pack until the third corner. Two guys, the tall fast-looking one, Steve Yatson and Greg, passed me. Fine. I followed them behind 6 feet or so. On the homestretch, there was a wind. So, I drafted behind the two guys. Perfect. I did not look at my Garmin or the official watch but heard the announcer saying the leader ran 63 seconds the first lap. Bell rang. The race starts now. I closed the gap a little bit and was at the foot of Greg who was just behind Steve. In the backstretch, I felt strong and decided to be patient until the homestretch. I hung with the leaders around the third corner and just as soon as I finished the last corner, I let it rip. 90m to go. 800m final kickI passed both of them. I am now big time sprinting. I felt the wind pushing my upper body back against my formidable effort, and I resisted it by exerting even harder. 60m to go. I heard the crowd going wild. I saw Steve in the corner of eye, to my left. I don’t remember if I was breathing or what I was looking at. My lungs were hurting. My legs, heavy. O2 debt. 30m. Steve passed me. I hung on. 20m. I am losing balance. 10m. Barely sprinting, but acceleration just carried me through the finish line. Both hands on my shaky knees, now I’m definitely breathing, gasping for air. 2:15.32. Second place. Another PR! I shook hands with Steve, Greg, and others, all still breathing heavily but relieved that the race was over.

College of San Mateo

Overall, it was a great day for me. No complaints whatsoever, other than the big delay in the schedule. Even the sun came out. Now that I have benchmark for these two events, I can set target for the next two meets and train for them. Rick, VP of the team congratulated me for the perfect strategy in 800m. Strategy… Yeah, I can call it that. After the race, I stuck around a while and photographed other events my team mates were competing in. Around 5pm, though, I picked up my age-group medals and I was ready to go home and enjoy the rest of the evening, off the track.

Without Limits Movie Review #withoutlimits

This was the perfect movie to give me an inspirational boost for next Sunday’s track meet. It was my second time to watch but it still did the trick. Released in 1998, Without Limits is one of the best films about the American track legend, Steve Prefontaine. The subject matter cannot be any more exciting and tragic, as far as track and field goes. Great story, good casting, and decent acting. If you have not seen this movie, I highly recommend you check your local library, DVD rental store, or buy at Amazon. Unfortunately, Netflix does not carry this in the States.

There are a number of great quotes in this movie. I will introduce some of my favorites here:

Running, one might say, is basically an absurd past-time upon which to be exhausting ourselves. But if you can find meaning, in the kind of running you have to do to stay on this team, chances are you will be able to find meaning in another absurd past-time: Life. – Bill Bowerman

I’d like to work it out so that at the end, it’s a pure guts race. If it is, I’m the only one who can win it. – Steve Prefontaine before Munic 5,000m race

I don’t want to win unless I know I’ve done my best, and the only way I know how to do that is to run out front, flat out until I have nothing left. Winning any other way is chicken-shit. – Steve Prefontaine when arguing his front-running style with Bowerman

There may be men out there who can beat me but they’re going to have to bleed to do it. – Steve Prefontaine

I can endure more pain than anyone you’ve ever met. That’s why I can beat anyone I’ve ever met. – Steve Prefontaine

All my life, man and boy, I’ve operated under the assumption that the main idea in running was to win the race. Naturally, when I became a coach I tried to teach people how to do that. Tried to teach Pre how to do that. Tried like hell to teach Pre to do that. And Pre taught me. Taught me I was wrong. Pre, you see, was troubled by knowing that a mediocre effort can win a race and a magnificent effort can lose one. Winning a race wouldn’t necessarily demand that he give it everything he had from start to finish. He never ran any other way. I tried to get him to, God knows I tried… but… Pre was stubborn. He insisted on holding himself to a higher standard than victory. ‘A race is a work of art’; that’s what he said, that’s what he believed and he was out to make it one every step of the way. – Bill Bowerman

Of course he wanted to win. Those who saw him compete and those who competed against him were never in any doubt how much he wanted to win. But how he won mattered to him more. Pre thought I was a hard case. But he finally got it through my head that the real purpose of running isn’t to win a race. It’s to test to the limits of the human heart. That he did… Nobody did it more often. Nobody did it better. – Bill Bowerman

Oh, Pre… Why did you have to go so young?

Good Kicking But Still Cannot Pace Myself

It is always difficult for me to run a mid-distance track event for the first time in any given year, because my pacing is completely out of whack from having run much longer distance earlier in the year. My muscle memory for 5K and longer is not too bad. But when it comes to 800m or Mile, my legs just don’t remember how fast I should be going. Today’s 800m time trial was a perfect example. Having raced 800m a couple of times last year, I had a good idea what my time might be. My target today was 2:20: I wanted to run even pace with 70 seconds each quarter. Yeah, right.

It was cold and really windy at City College of San Francisco. The wind was swirling and changing directions. A typical San Francisco spring weather. I warmed up, did some drills and strides. I walked a bit and put on my new spikes. A couple of more strides. My team mate Aaron volunteered to time me.

70 seconds. 15 seconds faster than my 5K pace, which I am usually good at hitting in my intervals. It was just a time trial, nothing to prove. No one was watching. Lane 5. 3, 2, 1, Go! It might have been that I had the gusty wind on my back that helped me accelerate. At around 100m, I cut in to Lane 1 (Aaron suggested that I practice that) and was feeling pretty fast. At 200m, I swung my left arm in front of me to get a reading on my Garmin. 30 seconds. D’oh! I slowed down, and the wind helped me slow down the next 200m. The first quarter, 65 seconds. Too late to correct it now, so I tried to keep 70 in the second quarter. My breathing getting heavier. I ran the next 200m in 35 seconds (1:40 per my Garmin). Right on the money! I used my arms and focused on the form. But with the wind blowing against me, lactate building up and going into oxygen debt, I slowed down the final 200m and finished it 38 seconds.

2:18 isn’t bad at all for this time of the year, and I am glad I did the trial today and made the mistake. Hopefully, I will pace it better in the meet. There are two factors that could throw my pace out the window: Competitors and 1,500m. I am doubling 1,500m and 800m at the next meet. My 1,500m pace is slower at around 77 seconds and I will be practicing the pace in the next week and a half. I just hope my legs can memorize these two paces. And competitors, though this is really me, not pacing myself and following faster or slower leaders.

I don’t know if any of the readers have similar problems or experiences. If so, how can this be remedied?

USATF Pacific Association Masters Track & Field Championships

Now that the Relay is done, I need to get back on track with training for my next race… on track! Yes, I will be competing at USATF PA track meet at the end of May. I will be doubling 1,500m and 800m on beautiful Mondo track at College of San Mateo (CSM). Mondo is a company that developed high performance track surface. Their materials are used for track and field competition at the London Olympics, too. The CSM track is said to be fast, unless gusty wind picks up giving us a hard time. I have never run on this track but it looks gorgeous from the pictures I’ve seen. Very exciting. There will be several team members going from the track club, so it should be a fun track meet.

As for my expectation for the races, this is going to be the baseline for the summer. It will be good to see where I am and know what I should do to perform better. I have two other track meets this summer and want to bring me to the best form in the last track meet in July. No PRs are expected this time. If I could run 4:50 for 1,500m and 2:17 for 800m, I’ll be happy. If the fast track pushes me and there is no wind, that will be fantastic. The two events are apart by approximately two hours. It should be enough time to recover and not have to warm up too much for the second race, the 800m. I think I am going to run over to Kezar stadium later and do some striders!

Distance Clinic 2012

Last Sunday, April 29, San Francisco Track & Field Club held a Distance Clinic for mid to long distance members of our Club. As one of the few long distance runners on the Club, I wanted to organize a clinic where we invite a professional coach and have an interactive learning session on various aspects of distance training on the track. Our Club does not have any formal coaches but we coach ourselves by reading up literature and articles. In the past, we’ve had Speed Clinic and Throwers’ Clinic, so I could not wait till I had opportunities to organize a Distance Clinic. I also wanted to recruit new members to the Club by extending invitation to San Francisco Front Runners’ members.

I had contacted Andy Chan who is a head cross-country and track & field coach at Sacred Heart Cathedral Preparatory in San Francisco. He is also a President and coach of local running club, Pamakids Running Club. I had not known all this before I saw him at a Thank-You Dinner for volunteers at Kaiser Half Marathon back in March. At the dinner he was introduced as very active in coaching runners of all ages and all levels. And he’s been involved in the local running community for a long time. Sounded great, so I approached him a couple of weeks later and made an arrangement to meet. The rest was history. He was really easy to work with. I gave him all the info as to what I wanted to achieve and why. The morning of the Clinic, he showed up on time, prepared.

Warm-Ups

We started the Clinic with introduction and then right into warm-ups. We only had two hours and did not waste any time! After easy warm-ups like side stretches, trunk twisters and toe-tappers, Coach Chan had us go through more dynamic warm-ups, some of which were pretty identical to what Chris (our unofficial but knowledgeable coach) has us go through every Sunday before workouts. Shin grabs, flamingo, lunge & twist and a couple of others got blood flowing. After a couple of more stretches, like side swings and calves/Achilles stretches, we moved on to drills.

Drills

The drills were pretty much similar to what we usually do. Chris was really happy to see this and got his coaching some good validation. There were some new drills, though. We usually do not do butt kicks, power skips or high knees. Now, these drills are good to do but not necessary if you don’t have time before your runs. I don’t usually do much warm-up before my runs. Some stretching of Achilles and calves, then off I go.

Multi-Tier Training

Distance Clinic Multi-Tier TrainingAfter the drills, Coach Chan sat us down and explained the concept behind multi-tier training and how to understand your paces for the training. Basically, using different paces during a workout, runners will use different muscle groups and energy pathways. Everyone has favorite workouts or comfort zone, but in order to improve you have to get out of your comfort zone. We each ran 1 set of 400m, 800m and 200m at his own pace with a short recovery between. Based on my most recent Half Marathon time, my paces are calculated and listed below:

400m Pace Mile Pace Overall Time
Full Marathon 1:42 6:48 2:58:10
Half Marathon 1:38 6:30 1:25:10
10K 1:34 6:16 39:10
5K 1:30 6:00 18:45
2 Miles 1:26 5:44 11:28
1 Mile 1:22 5:28 5:28
800m 1:18 5:12 2:36
400m 1:14 4:56 1:14

Four-seconds rule is applied here. You take the most recent race time that is reflective of your current fitness level. I used my Half Marathon time from late March this year. Then calculate 400m pace and Mile pace of the race. This is going to be the baseline to calculate the rest. I suggest the baseline to be closer to your target distance; ie. if you are training for 400m or 800m, I would not use Marathon time to be the baseline, rather use 5K or Mile time. Then, you add four seconds to each distance above the baseline recursively and subtract four seconds from each distance below the baseline in the same manner. You fill the rest by figuring out Mile pace and Overall time based on the 400m pace.

Now, this is a bit different from what I get in McMillan Running’s Pace Calculator (McMillan pacing seems more aggressive or optimistic, whichever you prefer). From this table, I know I could do 400m x 8 at Mile pace which is 1:22, or I could do 800m x 4 at 2-Mile pace which is 1:26. Very useful tool. Oh, Coach Chan suggested that speed training be targeted to two miles all together but not over three miles consistently. I like that.

Striders

Distance Clinic StridersThis workout is to remember or remind the body of your speed. There are different types of striders, and we did Acceleration 150s where you run the first 50m at 75% of your full speed, 85% next 50m, and 95% to 100% in the last 50m. This was a fun workout and everybody got really into it. However, being a master’s runner, I should be careful about doing too many of top-speed striders… I don’t need any more injuries! We did 2 sets of 150s, and that was good. But in practice, I could do more of relaxed striders after several miles of general aerobic run or recovery run.

General Strengthening

Distance Clinic General Strengthening Now, this was not much fun. Chris usually has this every Sunday, but I skip it saying I go to a gym and do this type of exercises. Not so true. I do some core workouts in the gym, mostly my abs. But my hip, glute, hamstrings, and quads can use some strengthening. So I did. The combination of pogo jumps, push-up, and squat killed me. Coach Chan also showed us other strengthening exercises, such as plank (sides, front and back).

And we were spent! Coach Chan gave us some motivational tips and other training related suggestions. Some of us had questions on recovery and race scheduling strategies, and his answers were informative. Many of the Club members are going to compete in a few track meets this summer, so it was a good learning experience and we should be ready for the competition! After the Clinic, I received many positive feedback from the participants. The turn-out could be a little higher, but I am happy with Coach Chan’s program and execution, as well as with everybody having focused and followed the program. Good job, everyone!

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