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"The Machine 1.1" Circuit Workout: Intro - RunningDVDs.com

Published by
CoachJay   Mar 24th 2009, 10:27am

This is an introduction to a video series showing the warm-up, workout and HM at the end the workout. The workout is "The Machine 1.1" which is simply a circuit with 700m at 6:00 pace followed immediately by 2-3 minutes of General Strength (GS), then a 70m jog to the next 700m repeat. This workout was conducted March 17th, 2009 at Fairview HS in Boulder, CO; athlete is Sara Vaughn.

Jay Johnson

*Weekly RunningDVD giveaway! We know that people are watching these Tuesday Tips and that's great, yet we'll all be better served if you and others will write questions/comments/observations in the comments area. I'll respond, then you may decide to respond to that response and pretty soon we'll have a much richer resource for us both. To that end, RunningDVDs.com will be giving away 3 DVDs each week to the first 3 people that comment on the newest "Tuesday Tips" video and become a fan of the RunningDVDs.com site. Simply post your comment below, become a fan and shoot me an email at [email protected] with your name and mailing address. I'll send you a free copy of Vol.1 or Vol.2 of Building a Better Runner, just specify which DVD you'd like. I look forward to your comments and to making Tuesday Tips a dialogue that helps us all.

Post here with any questions regarding the givaway.

Jay Johnson



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9 comment(s)
 Richey
Jay,

Any chance you could link to Sara's training leading up to USATF Indoor Nationals? Thanks
KarenK
Jay,

What a wonderful Spring break present! Back to the pace question, i am defining threshold (looseley depending on the runner of course) as 1 minute slower than mile/OR 30 seconds slower than 5k pace, so am I in the same ballpark if I add 5 to 10 sec?

Also, I tried out the "skipping" w/u to try to stim the old leg neurons prior to a race on Saturday (I have some nerve damage from 3 year old frostbite and am always looking at ways to get my legs to fire before intervals...) Lots of interesting looks, but they were believers when I won!!! Certainly a different type of warmup, but I found it easy to slip into my designated race pace--which has been difficult in view of the damage.

Thanks so much for all the great training ideas. Can't wait to try this with our vacationing HS'ers!

Karen
CoachJay

Thanks JFK for the support.Peter - Huge variation from coach to coach.  Jenny Barringer is the best woman in the NCAA right now and I doubt she spends more than 10% of her training per week on activities that are not running.  But that said, I think women especially can and should do a significant amount of this type of work.  Read some of Deena's training or read some of Terrence Mahon's training with the athletes he works with; they run a ton but the spend time doing non-running related work.And at the risk of disloyalty to the Runnerspace.com, the video below begs a simple question, "If the 10k American Record holder does this stuff then shouldn't I do some too?"http://twurl.nl/ulxz7aI will share Sara's 2 weeks of training leading up to USATF indoor as a PDF and I'll link to it on this thread.  Her easy pace is 7:00 or slower and you'll see that she's definitely running less than 60 miles a week, maybe not much more than 50, yet she often has easy days that last 70+ minutes.  Again, more important for women than for men, yet for all athletes more GS can and should be thought of as both an insurance policy against injury and a foundational component necessary to training harder and/or train more.
Petey Fo
Coach Jay,
How much time does sarah and others you coach spend doing general strength v.s. running (mileage is fine) a week?
Pete
Jimmy McArthur

Jay,


I love the weekly vids, I have been using your warm up routine with my girls xc team over the past two weeks and they have been running well!  i will let you know how they end up by seasons end.
CoachJay
Pete -

Thanks for the question. I wouldn't recommend you do this weekly, but you can use this in lieu of a long run or a early in a build up phase rather then a longer threshold run. The pace is obviously very dependent on the athlete; were we to do this at sea-level she could run 5:50, maybe even 5:40 pace. I think this is a pace she eventually can run controlled for 8k/5 miles up here, but currently this is a pace she can run controlled for 5k but after that it would be past her threshold. I'm sure some people will be critical of the fact that I don't know her exact threshold pace, yet I like to assign running that is likely 5-10 sec a mile slower than threshold pace so that if the athlete is fatigued or getting a cold that we don't know about then that gives us a chance to be able to recover from the workout.

Finally, I will narrate the upcoming videos but this one just gives you an idea of the workout - LM, LL then 30 minutes, then a tiring 8 min WU, then 50+ min circuit, then some intense Hurdle Mobility (HM)...big day for her - she was definitely tired by the end.

Take care and make sure you become a fan and then email me for your free DVD.

- Jay
ross
Sara is so strong! Great video!
CoachJay
Lots of potential questions here, but please know we'll release more videos that show this day and this circuit workout in detail.

Thanks for making Tuesday Tips a part of your week and I look forward to your questions.
Petey Fo
Coach Jay,
Lots of questions because I don't have sound at work. Where would this fall in a weekly schedule, and how would you adjust the 6:00minute pace for a male distance runner? Keep up the great videos love watching all of them and reading what you have to say.
Pete
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