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On this week’s podcast we discuss base building. This is first part of the training periods series.
INTRO
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MAIN TOPIC:Training Period: Conditioning
Main Topic: What is Good Aerobic Condition?
First in series on Training Periods–how to maximize each and what it means to successfully execute.
Standard approach to each:
- What is the period and why have it?
- How do you know you’ve successfully completed it?
- How to make that happen (maximize and optimize)?
We answer these questions in the episode:
- What is Building, and why do it?
- How do you know your base is solid?
- How can you build a strong base effectively and efficiently?
WORLD OF RUNNING
World of Running
Jax marathon PR by over 5 min, first BQ
Hannah 5k
#1. Busted Champion
(Source)
- Steeplechase World Champ Norah Jeruto was suspended for a Biological Passport Violation.
- Jeruto was the World Champion in the 3000m Steeplechase.
- Her win was in a #3 All-time of 8:53.02.
- In 2022, AIU told her agent that hematocrit and hemoglobin levels in her Athlete Biological Passport (ABP) could only have been achieved by blood doping or EPO use and was asked to provide an explanation.
- Demadonna (agent) said that when the AIU reached out to Jeruto in August 2022, she was asked to explain variations in her ABP from 2020.
- WADA explains the Biological Passport, “The fundamental principle of the Athlete Biological Passport (ABP) is to monitor selected biological variables over time that indirectly reveal the effects of doping, rather than attempting to detect the doping substance or method itself.”
#2. Another case of cheating: Bib swapping
(Source)
- Camilo Santiago of Spain and Ivan Zarco Alvarez of Honduras have been suspended for six months by the Athletics Integrity Unit (AIU) for a bib-swapping offense at the Dresden Marathon in 2021.
- When Zarco was unable to run because of plantar fasciitis he suggested Santiago should take part using his bib, which has an athlete’s identification number printed on it.
- The Spaniard went on to run 2 hours 17min 36sec, a time that would have been a Honduran record.
- AIU Exerts that they must have known the Honduran record was a possibility. Camilo Santiago is a 2:09:56 marathoner.
#3. Arcadia invite 3200m
(source: DyeStat, more on the LetsRun boards)
Girls race
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- Historically fast. Like crazy fast
- 31 girls had run under 10min in the event in the US–ever
- 9 did it in this one race
- Irene Riggs won in 9:52 (she has run faster)
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- Went all-in from the gun
- 4:48 through 1600m (under 9:40 pace)
- Last lap started to worry that she’d lose her lead
- Meet record
- 8 more girls ran under 10min for the first time
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- Hanne Thomsen ran 9:55 for 2nd as a sophomore
- Emma Stutzman finished 3rd in 9:56, a nearly-30-second PR
- Ciara O’Shea in 8th ran a new Kentucky state record
Boys race
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- 23 boys ran under 9 minutes (not as impressive as sub-10 for girls)
- That was just heat 1…
- 19 more in heat 2 and 2 from heat 3 for a total of 44 boys in one meet…
- 53 out of 60 finishers in the first two heats ran personal best times
- 7 of them ran new state records
- 23 boys ran under 9 minutes (not as impressive as sub-10 for girls)
- Simeon Birnbaum won in 8:34.10, a new national HS record (exactly .13 faster than German Fernandez’s 2008 record)
- Daniel Simmons finished second only .04 back (and the #2 HS time) for a Utah state record
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- Birnbaum chased him down hard, making up serious ground in the last 400
- Simmons did the hard work of driving the pace after the pacer dropped out
- *some oddness around that pacing situation…
- Tight pack of 5 guys for most of the race
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- Rocky Hansen in 3rd set a new North Carolina state record
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- 1st-3rd were about half a second apart
- Connor Burns in 4th set a new Missouri state record (8:41)
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- First 4 ran all-time top 15
- Patrick Koon set a new Florida state record
- Weston Brown set a new Montana state record
- In heat 2, Pierre Attiogbe set a new DC record to win the heat
Interested in a training plan and/or coaching? We offer personalized support to help you achieve your goals!
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