DID YOU KNOW...???

State XC course top girls ever!
(Metroplex Striders in red)
1. Erin Bedell, 2004, 10:39.00
2. Sarah Andrews, 2008, 10:44.49
3. Mindy Sullivan, 2001, 10:46.00
4. Brooke Upshaw, 2005, 10:46.35
5. Amanda Russell, 2008, 10:47.50
6. Angela Marvin, 2005, 10:48.30
7. Jillian Rosen, 2006, 10:48.80
8. Valerie Lauver, 2001, 10:50.90
9. Lisa Cornelius, 2001, 10:53.90
10. Nichole Jones, 2005, 10:54.10
11. Ashley Isham, 2008, 10:54.20

Strider favorite SHALANE FLANAGAN wins 10k bronze!
The links page shows the lengths to which this
great runner goes in order to be the very best she can be!
"The will to win means nothing without the will to prepare."

...That the "little things" are crucial for track speed?  Plyometric drills, core work, and pushups-situps help you run more efficiently.  Good form→cover more ground with less effort→reduce chance of injury→faster PRs.  Your Camp folder shows what to do.  Email us if you need help with the "little things."

This video on proper form & injury prevention is REQUIRED viewing:
http://www.athleticendurance.com/training-well/flash/index.shtml

Doubt the importance of drills & core work?
Watch this video of American record-holder Shalane Flanagan!
http://track.flocasts.org/videos/coverage/view_video/249-workout-wednesday/64864-episode-7-shalane-f

PENN RELAYS: A TRUE "BATTLE" IN THE DMR!
In the Penn Relays DMR, Stanford’s Alicia Follmar fell hard on the 1st leg,
took a spike to the head, but got back up to finish a gutsy 3rd.  Ouch!

DID YOU KNOW??...that Terry had a beard in the early 1980's...

...and Mark had long hair in the mid-1990's?  HA! :)

DID YOU KNOW that top marathoner Ryan Hall ran Lydiard in HS?
http://dailynews.runnersworld.com/2007/10/mens-maratho-10.html
The elder Hall, himself a 3:06 marathoner and 1998 Hawaii Ironman finisher (13:06), coached his prodigal son through this period. "I was influenced a lot by Arthur Lydiard's approach," he says. "I taught for a couple of years in Australia, and met Arthur one time when he came over on a speaking tour from New Zealand. Everything he said made a lot of sense to me. With Ryan, we did very little anaerobic work his first several years. I thought that was the time for him to build up a good aerobic base."

For a good overview of the Lydiard system, click here:
http://www.fitnesssports.com/lyd_clinic_guide/Arthur%20Lydiard.pdf

"I love the long runs; I love doing the hard tempos; I love the volume.
I think I'm made for the longer distances."
-Ryan Hall

Sunday 1/14 Houston, TX:  Asics athlete Ryan Hall is the first American to break 1 hour for the half-marathon!  A 4:01 HS miler, Hall's Stanford career was marked by frustration and injury before he won the NCAA 5k in 2005.  But he persevered, kept training toward long-term goals, and now he is USA cross country champion and AR holder over 13.1 miles.  Click the Flocast link for race footage and post-race interviews at the Houston airport.  Ryan Hall talks about solo 12-mile tempos, "heartache," and how as a younger runner he thought he was a miler.   His wife Sara Bei is interviewed along with other top US pros.

http://www.letsrun.com/2007/ryanhall/index.html

www.flocasts.com/flotrack/houston.php

In 1964 as a junior in high school, Jim Ryun became the first HS runner to break 4:00 for the mile (3:59.0).  As a senior in '65, Ryun ran 3:58.3 at the Kansas state meet (first pic), still the only sub-4:00 ever run in an all-HS meet, then 3:55.3 in San Diego to nip reigning world champ Peter Snell (second pic).  In '67 at the Univ. of Kansas he set a world record 3:51.1 that stood for 8 years.  As a teen, Ryun sometimes trained up to 110 miles in a week, with workouts such as 40 x 400m.

 

Jim Ryun retired after the '72 Olympics and later was elected to the U.S. Congress.  His book Quest For Gold is worth reading...if you can find a copy!  Scroll down to the bottom of this page for on Snell & his coach Arthur Lydiard, whose training methods form the basis for Metroplex Striders.  To quote Lydiard, MILES MAKE CHAMPIONS!!!

 

Dick Beardsley's place in running history was secured at the 1982 Boston Marathon, where his epic duel with Alberto Salazar ended in a 2 second loss.  His 2:08:54 is still the 4th-fastest American.  Graham Northcutt ran with Beardsley this summer in Eugene, OR.

Peter Snell's world records & Olympic golds ruled the half-mile/mile from 1960-64.  Snell was the prodigy of Arthur Lydiard's over-distance training, which forms the basis for today's Metroplex Striders!  "The main requirement of the top half-miler is endurance.  Where my competitors weakend badly in the 2nd quarter, my stamina, built up through marathon-like training, was able to combat the dreaded oxygen debt and chip in another quarter with relatively little speed loss.  Even though the half is virtually a sprint today (1965), it is the stamina man who is dominant."  Ex: 6 weeks before running a WR half, Snell ran a practice marathon in 2:41, despite stopping to sit down several times!