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BMC News OFFICIAL JOURNAL OF THE BRITISH MILERS’ CLUB Sponsored by VOLUME 9 ISSUE 2 – AUTUMN 2012 Contents 2 Contents/Officer 12 Coach Shadowing 3 Chairman’s Report 13 European Championships Report 4 Training for 5000m/1000m 16 Olympic Reports 800m/1500m/5k 6 Britain’s 4 Great Milers 34 Solihull Nursery 8 BMC Grand Prix Report 35 Mihaly Igloi 10 Are we getting Better? 36 Challenge of the Steeplechase MILERS H ’ IS C T L I U R B B British Milers’ Club BMC Founded 1963 National Committee Regional Secretaries President Dr. Norman Poole Midlands Paul Hayes 23 Burnside, Hale Barns, Altrincham, WA15 0SG Tel 02476 464010 | Email [email protected] Chairman Tim Brennan Northern Ireland John Glover Cannon Platt, Moorlands Drive, Pinkneys Green, Tel 02890 287246 | Email [email protected] Maidenhead, Berks. SL6 6 QG North East David Lowes Tel 01628 415748 07930 318651 | Email [email protected] Email [email protected] North West Steve Green Vice Chairman Steve Mosley 07911 711055 | email [email protected] 95 Beale Close, Danescourt, Cardiff, CF5 2RU Tel 0292 030 6733 Scotland Norrie Hay Email [email protected] Tel 01475 786092 | Email [email protected] South Pat Fitzgerald Secretary David Reader Tel 01895 811822 | Email [email protected] 18a Maidenstone Hill, Greenwich, London, SE10 8SX Tel 07929 860389 South West John Knowles Email [email protected] Tel 01872 263541 | Email [email protected] Treasurer & Adminstrator Pat Fitzgerald Wales Steve Mosley 47 Station Road, Cowley, Uxbridge Middlesex, UB8 3AB Tel 0292 030 6733 | Email [email protected] Tel 01895 811822 Email [email protected] Academy Contacts Academy Chairman David Lowes BMC News Editor Dave Sunderland 2 Eggleston Close, Newton Hall, Durham, DH1 5XR Oakmore, Etching Hill Road, Rugeley, Staffs, WS15 2LW Tel 07930 318651 Email [email protected] Email [email protected] Statistician & Webmaster Dr Tim Grose Courses Rod Lock 17 Old Claygate Lane, Claygate, Esher, Surrey, KT10 0ER Tel 0238 078 9041 | Email [email protected] Email [email protected] All official correspondence to the BMC should be addressed to the National Secretary at the above address. All matters so received will be addressed by the national committee at their next meeting. All other requests should be sent to the BMC Administrator Pat Fitzgerald and will be dealt with as soon as possible. Matters concerning specific areas of the club should be sent to the relevant person from the above list. The BMC are always looking to expand its network of people and locations that host BMC races. If you feel that you can help or want to get involved then please contact the BMC Administrator Pat Fitzgerald. 2 BMC News Autumn 2012 Chairman’s Report BY TIM BRENNAN BMC CHAIRMAN to have the armoury for all situations and will depend on having the training sessions of course came home superbly for his and competitions that inspire. The BMC can Welcome to the autumn 2012 addition of historic victory. I also saw the women’s play its part here with our coach education the BMC news. 10000m final and 5000m heats. Here we programme which concentrates on practical The summer of 2012 has been also had brilliant British performances from guidance and recognises that coaching anticipated by all British athletics fans from Jo Pavey and Julia Bleasdale who were young athletes is a particular speciality with the moment of London winning the Olympic 7th and 8th respectively at both distances. its own demands. Through our academy bid. It is behind us now but wasn’t it Jo after a season away from the track competitions we can provide a competition fantastic! For the duration our sport moved and a readjustment after her marathon that excites the athletes. In 2012 we had a to centre stage and suddenly people with no disappointment produced some of her finest record 773 finishers across 4 meetings. athletics interest (or no sporting interest!) track form including a PB at the longer Another important part of legacy will be were discussing the ins and outs of every distance. Julia was a revelation with two on the commercial side. The sponsorship event and scrambling to find tickets. The personal best. It was great to see the way we have had over many years from Nike memories will live long, and we have to they raced each other and took on the field. and in recent years from UKA and McCain hope and work towards exploiting the As far as the legacy goes, from what I enables us to run our competition, academy legacy. have seen and heard athletics clubs are and coaching program. With McCain I was in there with the ticket scramblers enjoying a surge of interest from those ending their involvement in athletics we are eventually coming up lucky (and quite a bit inspired by the games. Some of these new currently not certain of what our finances poorer) for a couple of athletics finals and joiners will stay in the sport and some of will look like in 2013, and that is a threat to one lot of heats. In those events I was able them will go on to qualify for and join the the breadth of our activity. Over the winter to witness some fantastic performances BMC. Athletics can be seen as a pyramid we will be working hard to find the funding by our endurance athletes. On the final and the BMC’s job is to help athletes climb we need and would welcome any support or Saturday the atmosphere was electric as that pyramid from good club standard to ideas that people can offer. Mo Farah ran his 5000m with waves of Olympic high. The wider the base of the Part of our sales pitch in looking noise as the pack lapped the track. The pyramid the more who will come through, for sponsorship will be to explain the last lap was as dramatic as it gets. With so increased participation would be great importance of what we provide. We can Mo leading but not having opened a gap as news for the BMC. It will be tough to retain point to plenty from this season with Ross he passed our seats with 150m to go and those athletes as clubs struggle to find Murray’s breakthrough 1500m at Sports with a mass of Africans on his shoulder. enough coaches and officials and as the City and Jo Pavey’s BMC record breaking You feared the worse, but Mo now seems kids are tempted by other sports. Retention return to the track over 5000m at the same venue. We also saw three BMC U20 records at Watford as a new generation develops. Maddy Austin leading We can also point to the 50 meetings we Chloe Anderson in the have held and the 4820 athletes who have Watford C 800m finished in them, 46% of those walking away with PBs. It is a huge operation run by hard pressed volunteers from within the BMC and from the clubs who we cooperate with. My thanks and gratitude goes to all of those involved. Best wishes Tim Brennan Cover Photograph Olympic Torch. By Mark Shearman Printed by: Warners Midlands Plc, The Maltings, Manor Lane, Bourne, Lincolnshire PE10 9PH. Photography: Photographs by Mark Shearman Email: [email protected] BMC News Autumn 2012 3 Training for 5000/10000 metres BY TERENCE MAHON (USA) – MAMMOTH LAKES It is necessary to have a large amount of training volume in order to: What are the critical components for international success in long z Maximize VO2 capacity distance running z Increase mitochondria, capillaries, etc z Physiological demands z Improve lactate shuttling mechanisms z Neuromuscular demands z Create low lactate levels at aerobic & anaerobic threshold z Psychological demands z Improve muscle stiffness & tendon compliance z Genetic ability Training Specificity Physiological Demands z Once the aerobic engine has been developed then training z High VO2 Max (Nature, Nurture) specificity can be maximized z High vVO2 z Training specificity is about getting in as much volume as z High fractional utilization of VO2 Max possible within a given energy system to reach peak results z Large training volume (Day, Week, Year) z Training specificity is challenged each season, each cycle and z Specific aerobic development each year of an athlete’s career until no further improvements z Low lactate levels at AeT and AnT can be made z In order to maximize this volume there needs to be both an VO2 Max aerobic and anaerobic buffer in place z In simple terms - this is the size of your aerobic engine. It plays a z These buffering mechanisms are created by adding in workloads huge role in athletic success one system above and one system below race pace z Genetic component determines how large an engine you have z Training component determines your ability to maximize that Examples of Evolving Training Specificity in the 5k engine size z Year 1: 25 x 200 @ 5k pace w/ 30sec rest z Example: Deena Kastor from 70-80ml/kg over the course of four z Year 2: 12 x 400 @ 5k pace w/ 1min rest years of high training volume z Year 3: 10 x 600 @ 5k pace w/ 90sec rest z Year 4: 6-8 x 800 @ 5k pace w/ 2min rest VvO2 Max z Year 5: 5-6 x 1k @ 5k pace w/ 2:30-3min rest z The velocity that can be maintained for ~ 6-9min of exercise. It z Year 6: 4-5 x 1200 @ 5k pace w/ 3-3:30 rest is sport specific. z This factor plays an even greater role in athletic success than For the Mature Athlete Training Specificity Can Also Evolve Within VO2 Max alone the Training Season As Fitness Improves z A High vVO2 Max determines performance potential from z 12 x 800 @ 10k pace w/ 90sec rest 3,000m to the marathon z 10 x 1k @ 10k pace w/ 2min rest z vVO2 Max is determined by a combination of aerobic & anaerobic