HIGH PERFORMANCE WEST

WOTD

Workout of the Day

 Amber Rozcicha (2nd from left) and Kristen Rohde (4th from left) compete at the  2013 Oregon Preview 3,000m  where they ran 9:47, 9:25 for 5th and 2nd place, respectively. 

Amber Rozcicha (2nd from left) and Kristen Rohde (4th from left) compete at the 2013 Oregon Preview 3,000m where they ran 9:47, 9:25 for 5th and 2nd place, respectively. 

1 Mile, 2 Mile, 1 Mile, 2 Mile, 1 Mile 

Splits: 5:44, 11:27, 5:43, 11:28, 5:44

Recovery: 90" rec. between each rep 

Kristen Rohde & Amber Rozcicha — March 23nd, 2013

 

Context & Details 

This workout is from my days as the distance coach at Portland State University and came for Kristen and Amber after personal best marks in the outdoor 3,000m in their first meet of 2013 at the Oregon Preview. 

Amber would go on to run 4:23 for 1500m later that season and Kristen would run then personal best marks of 4:24, 16:10, and 34:22 that year as well. Amber was a standout distance runner in the Big Sky conference and Kristen was highly competitive NW local elite runner, who also played the role as volunteer assistant coach so she could mentor and workout with the college aged young women on the PSU team.  

Their 3,000m race can be interpreted as a true max V02 Max session, so the following workout, the one presented here, was focused on development of their Lactate Threshold from a bioenergetic standpoint. Psychologically the desire was to discipline their focus on the moment at hand during the longer sustained reps of 2 miles instead of letting their mind wander to trifling or self-sabotaging thoughts. 

Essentially, this is a 7 mile Lactate Threshold run broken into 5 manageable chunks. The workout design was heavily influenced by Jerry Schumacher, as he favors and employs these type of workouts with his Bowerman TC pros during much of the training year. It is a tough session as the rest is more mental than it is physical. By the second half of the session, the athlete is riding their lactate buffering edge, flirting with increasing acidosis. Translation: on the final 2 Mile and 1 Mile it is very difficult to sustain the pace that a handful of minutes ago was very manageable. 

I've found over the years that this type of workout is of benefit to the 10K runner (Kristen) down to the 1500m athlete (Amber). It infuses both types of athletes with an aerobic strength which will enhance their efforts and racing throughout the season. Plus by syncing the middle distance runner with the distance athlete, it satisfies the old adage, "Misery loves company."

 

Any questions? I'm happy to answer. You can send me a Direct Message on Twitter or email me at jmarcus.hpw@gmail.com
Thx //  jm

Jonathan Marcus