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USATF Podium Effort Project Critical Factor Training 3000 Meter Steeplechase December 14-16, 2006 Robert Gary PowerPoint Presentation
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USATF Podium Effort Project Critical Factor Training 3000 Meter Steeplechase December 14-16, 2006 Robert Gary. US All-Time Performance List. Why These Two?. Henry Marsh … Mark Croghan - 13 of top 21 US performances Brian Diemer – Most Recent US Distance Medal

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USATF Podium Effort ProjectCritical Factor Training3000 Meter SteeplechaseDecember 14-16, 2006Robert Gary

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Why These Two?

  • Henry Marsh …
  • Mark Croghan - 13 of top 21 US performances
  • Brian Diemer – Most Recent US Distance Medal
  • Both ranked Top 5 in world multiple times
  • Both scorers (Top 8 Major Championships) multiple times
  • Both dominant US Steeplechasers of their time
  • Longevity of careers
  • *8:09.76 (Croghan) PR

- 4th place at 1993 World Championships (Stuttgart)

  • *8:14.06 (Diemer) 2nd fastest time ever

- 3rd place 1984 Olympics (L.A.)

- Fastest Steeple run by an American on American soil

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Race SpecificityMark Croghan Specifics 5/11/97-6/21/97 (5 weeks)PHYSIOLOGICAL - 1. Miles/Week 2. Quality Running (sub-64) 3. Sequencing BIOMECHANICAL - 4. Attention to Hurdling (“fast”, Russ Rogers)

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Race SpecificityBrian Diemer April 1-April 28, 1984 (4 weeks)PHYSIOLOGICAL - 1. Miles/Week 2. Strength Running – ‘ins and outs’/pace changes (64’s) PSYCHOLOGICAL 3. GOAL ALWAYS 4. TEMPERAMENTBIOMECHANICAL 5. Wishes more Hurdling – still fast

pace recognition 1500 races pace changes
Pace Recognition / (1500 Races) / Pace Changes

MR: Your biggest races are mostly of two sorts- the time trial type of meets where you’re trying to run as fast as possible and the major championships, where place is most important. In the championship races, you have to be able to surge and counter moves and things like that. Do you practice those tactics in training, like purposefully getting boxed in during a track workout?

CM: That is very difficult to simulate in training. The key is to be super fit and ready to deal with whatever happens in the race. But in Helsinki, we ran the last lap in 53. That’s not super quick. The fitness and strength have to be there so that you can get through the first 11-and-a-half laps. I don’t care how quick you are if by the last lap you’ve lost your ability to sprint. So the basic thing is to be fit and strong. The 1500 and 3k races give you that little extra quickness.

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“You need to be close, but still within yourself. Otherwise, they’ll suck you in and you’ll never recover. The best steeplers in the world can recover and still close in under 60 seconds for the last 400. Mark needed to be totally efficient just so his 62 wouldn’t completely kill any chances of getting a medal.”

Pace Recognition / (1500 Races) / Pace Changes

  • In the last 10 Major Championships, a 7 second differential per thousand meter splits have existed and 50% of the time, it’s NOT the final thousand meters

Croghan – 8:09.76 (2:42.6) (2:43.7) (2:43.4)

Diemer – 8:14.16 - (2:44.8) (2:46.1) (2:43.1)

Lincoln – 8:08.82 – (2:41.6) (2:43.1) (2:44.1)

* Real Racing … not just hanging on for dear life.

the barriers the great equalizer
The Barriers – The Great Equalizer

“Bio-mechanical” – Momentum/Rhythm as opposed to snapshot on top

  • Take from 1500m pool more than 5k/10k – slowest on team …
  • Same hurdle drills that PODIUM 400 meter hurdlers use (Diemer/Croghan – fast)
  • Use of sprint hurdle technique in critical zone (last 400 meters) (Diemer/Croghan – fast)
  • Reduce braking component 10 meters before and after the barriers (1992/2004 USA Trials)
  • Kenyans accelerate AGAIN and AGAIN and AGAIN! (Steps between barriers …)
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Croghan - Made the Team…. now what?PHYSIOLOGICAL 1. Mileage boost 2. Quality, sub-60BIOMECHANICAL 1. Hurdle 1-2x weekPSCYCHOLOGICAL1. Refocus 2. Last 600m!

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DIEMER - Made the Team…. now what?PHYSIOLOGICAL1. Pace Changes ‘ins and outs’ even sharper 2. Quality – sub-60 PSYCHOLOGICAL 3. Temperament 4. Goals always.

Trials (late-June / early–July) to Major Championships (mid/late August)