cover 0708.qxd - PhillyFIT Magazine

WARM-UP (WU) MILE, RECORDING
400 TIMES AND OVERALL MILE TIME
Begin by asking the athlete what they think his or her endurance
pace is, and then instruct him or her to just relax and WU for a
mile at a comfortable endurance pace (not looking at the watch
or HRM). Quite often, the athlete is shocked at how hard or
fast they went, and soon discover that it was a pace not sustainable
for an Ironman marathon (for example). Stretch Session:
Following the stretch session, review the training focus area(s)
for the session. Prior to the actual 400 repeats, take another lap
easy to re-warm the joints and musculature.
Barbara Ann Rankin
Instructor
Now Available At Sussex Fitness Center
1101 Sussex Blvd • Broomall, PA 19008
(up the hill from Produce Junction)
Call for class times 610-328-2610
Drop-ins only $10
400 REPEATS
Depending upon the athlete and time available (usually an
hour), perform six to ten 400 repeats with approximately two
minutes recovery between each. Whether we are searching for
a sustainable Ironman marathon pace or a sprint triathlon LT
pace, orient the intensity levels to zero in on what we’re trying
to learn. Pacing is subsequently adjusted as applicable. Ideally,
we will try to learn two to three pacing levels during the first
session. As part of the initial briefing, and reminded throughout
the session, reinforce with the athlete to really focus his or her
attention to PE and how they’re feeling during the various
paces. As fatigue starts to surface in their form and technique
(i.e., shoulders raise/tense, “sitting back”, etc.), it addresses this
during the session, as well as during the workout recap and documentation
for both coach and athlete.
Evening &
Weekend classes
All classes meet
at Art Museum Steps
NEXT SESSION
March 28th
- May 23rd
Call 215-421-7856
for class schedule
info@core-fit.com
www.core-fit.com
COOL-DOWN (CD) FOR A MILE AND
SHOOTING FOR A PARTICULAR PACE
Stretching/Refueling/Rehydration Session: In my experience, these
pacing sessions are invaluable to both coach and athlete. Much
information is obtained during both WU and CD, and not just during
repeats. The coach is able to correct biomechanical inefficiencies
and learn much about the athlete’s abilities (i.e., running, ability
to suffer, ability to learn and replicate their PE and pacing, etc.),
and subsequently prescribe a more focused training plan.
The athlete always learns a lot about themselves in terms of current
pacing, sustainable pacing, as well as running strengths and
weaknesses. Followed by a thorough training recap and documentation,
both can move successfully forward on improving
performance, as well as re-visit reports from previous training
periods. Within the training reports, it’s important to not only
provide biomechanical assessments and times, but also what
those times translate into for a per-mile-pace as well as current
and goal-per-mile pacing for a marathon, 10k, 5k, etc.
So, if your coach isn’t providing this kind of feedback, ask for
it. This information will make your subsequent training easier
to translate your performance, recovery level, progress, as well
as more relevant feedback to the coach. Go forth to the track,
and rather than just running eight 400’s hard and calling it a
productive session, dial-in your pacing for various distances and
you’ll optimize future performances.
FREE class Saturday March 21st 9:00 AM
*Food or cash donation required to local food bank determined by club. Offer based on first visit enrollment, minimum
12 mo. c.d./e.f.t. program.New members only. Not valid with any other offer. Valid only at participating locations
through 3.28.09. ©2009 Curves International, Inc.
SMART MACHINES ARE HERE!
CurvesSmart TM is a state-of-the-art personal coaching
system that has been incorporated into our 30-minute
circuit workout. Now every piece of equipment in
our circuit is programmed with your body's
information to give you moment-by-moment
feedback. It's the knowledge and motivation
you need to get the results you want.
Good Luck! Todd
Todd Parker is a former Professional Triathlete and holds a Master’s in Exercise
Physiology & Human Performance from San Jose State University. Todd is an
exercise physiologist, endurance sports coach, and personal trainer. Contact Todd
at Todd@phillyfitmagazine.com
2050 West Chester Pk.
Ste. 10
Havertown, PA 19083
610-789-8630
301 W. Baltimore Pike
Clifton Heights, PA 19018
610-284-1180
March/April I 215-396-0268 I www.phillyfit.com PhillyFIT I 25