1/14/2009

US All-Time Performance List

USATF Podium Effort Project 8:08.82 USA Roma 14.07.2006 8:09.17 USA Koblenz 28.08.1985 8:09.76 USA 21.08.1993 8:10.43 Croghan USA Nice 12.07.1995 8:10.56 Croghan USA Berlin 30.08.1994 Critical Factors to Peaking and Re-Peaking 8:10.69 Croghan USA Roma 17.07.1991 8:11.29 Croghan USA Monaco 18.08.2000 3000 Meter Steeplechase 8:11.96 Lincoln USA Heusden-Zolder 22.07.2006 8:12.37 Marsh USA Berlin 17.08.1983 812658:12.65 Lincol n USA Roma 08. 07. 2005 8:13.15 Marsh USA Bruxelles 05.09.1986 December 9-11, 2008 8:13.16 USA Koblenz 29.08.1984 8:13.18 Croghan USA Berlin 27.08.1993 8:13.19 Croghan USA Monaco 16.08.1997 8:13.27 Croghan USA Nice 18.07.1994 8:13.44 Croghan USA Oslo 10.07.1993 8:13.47 Croghan USA Nice 16.07.1997 8:13.61 Croghan USA Stockholm 12.07.1994 8:14.06 Diemer USA 10.08.1994 8:14.09 Croghan USA Athinai 06.08.1997 8:14.11 Croghan USA Nice 15.07.1992

Mark Croghan 5/11/97-6/21/97 (5 weeks) Why These Three? PHYSIOLOGICAL - 1. Miles/Week 2. Quality Running (sub-64/always sub 6) 3. Sequencing (qualifying rounds) BIOMECHANICAL - 4. Attention to Hurdling Always (“fast”, Russ Rogers)

• Daniel Lincoln– American record holder 5/11 5/12 5/13 5/14 5/.15 5/16 5/17 10 miles @ 5:28/ 3/3 warm/cool 8 miles @ 5:45/ 3/3 warm/cool AM – 4 miles @ 1600m @ 4:08 • Mark Croghan - 13 of top 21 US performances mile. 15:00 stretch. 5 x 1 golf course mile. 20:00 stretch. 15:00 stretch 10 miles @ 5:42/ 6:00 (62.5/2:05/3:07) w/ 2:00 rest @ Hurdle drills (44 3 x 2 Golf Course mile. 20:00 stretch. PM – 6 miles @ 10:00 rest • Brian Diemer – Most Recent US Distance Medal 4:37/:39/:35/32/36 total) 800 cool w/ 2:00 rest @ 9:36 5:45-50 6 x 200m over 3 -75 miles/week / 36 / 35 20:00 stretch hurdles @ 31 w/ Hurdle drills (40 3:00 rest • Diemer, Croghan ranked Top 5 in world multiple times total) • Scorers (Top 8 Major Championships) multiple times 5/18 5/19 5/20 5/21 5/22 5/23 5/24 6 x 800 w/ 3:00 rest. AM – 4miles @ 4/3 warm/cool 4/3 warm/cool AM – 4miles @ AM – 2miles easy • Dominant US Steeplechasers of their time 12 miles @ 5:50/ 1 & 3 2nd lap over 6:00/mi. 3x1mile w/ 2:00rest 4x200m w/ 3:00 5:55/mi. PM – 2/3 warm/cool mile. 20:00 stretch. hurdles @ 2:10/ 08/ PM – 4/2 warm/cool @ 4:28, 4:25, 4:23 rest (over hurdles) PM – 5miles @ 3000m SC @ 07/ 06/ 06/ 05 Hurdle drills (64 @ 31-27 6:00/mi. 8:35.77 74 miles/ week total) 61 hurdles total • *8:09. 76 (Croghan) PR 5/25 5/26 5/27 5/28 5/29 5/30 5/31 th 12 miles @ 5:26/ 3/3 warm/cool -4 place at 1993 World Championships (Stuttgart) 8 miles @ 6:00/ mile 800@ 1:59 (5:00r) AM – 4 @ 5:55 10 miles @ 5:48/ 2400/1600/800/ AM – 4 @ 5:55 th mile. 3 sets 4x400 w/ PM – mile 800 w/ 7:00 rest PM – 6 @ 5:50 -5 place at 1996 () 74 miles/week 5:00 between warm4/cool2 @ 6:28 (64.5), /:90r Hurdle drills (60) 4:12, 2:04, 2:01 26 hurdles *8:14.06 (Diemer) 2nd fastest time ever 6/1 6/2 6/3 6/4 6/5 6/6 6/7 12 miles @ 5:35 Warm 4/cool 2 4 x 800 (1/3 H) 3 hurdles each -3rd place 1984 Olympics (L.A.) Hurdle drills (58) AM – 4 @ 5:55 2:07/2:03/2:04/:02 6 @ 5:48 8 @ 5:45 lap 65 miles/ week 3 x 400 @ 56 PM – 4 @ 5:50 w/ 3:00r then 10r Hurdle drills (58) 2400/800/800 - Fastest Steeple run by an American on American soil 3 x 200 @ 26.5 2 x 1600 w/ 3:00r w/ 3:00r then :90r w/ 4:00r 4:26/4:22 7:00r @ 6:39/2:12/2:12 1 x 800H @ 2:04 *8:08.82 (Lincoln) American Record Holder 6/8 6/9 6/10 6/11 6/12 6/13 6/14 8 @ 5:47 AM – 4 @ 5:55 3 x 400 w/ 4:00r AM – 4 @ 5:41 USATF Semi 5 @ 6:15 USATF 1st -Real racing on Grand Prix circuit PM – hurdle drills @ PM – 3 @ 6:15 8:33.21 8:20.86 57 miles/ week and water (60) 3 x 200(H) w/ 7:00r @ 55/29

Brian Diemer PHYSIOLOGICAL - 1. Miles/Week 2. Strength Running – ‘ins and outs’/pace changes (64’s) Pace Recognition / (1500 Races) / Pace Changes PSYCHOLOGICAL 3. GOAL ALWAYS 4. TEMPERAMENT 5. PRACTICING CHARGING TO FRONT BIOMECHANICAL 6. Wishes more Hurdling – still fast MR: “Your biggest races are mostly of two sorts- the time trial type of 8 @ 6:30 AM – 9 @ 6:30 8 @ 6:30 AM – 9 @ 6:30 9 miles @ 6:30 AM – 9 @ 6:30 AM – 9 @ 6:30 PM – 4 @ 6:30 PM – 4 @ 6:30 PM – 4 @ 6:30 PM – 4 @ 6:30 meets where you’re trying to run as fast as possible and the major Run at least 70 championships, where place is most important. In the championship miles, but as 80 miles/ week many as races, you have to be able to surge and counter moves and things like possible. that. Do you practice those tactics in training, like purposefully getting 440 @ 63 w/ 220j boxed in during a track workout?” 8 @ 6:30 10 miles on hills 14 @ 6:30 880 @ 2:10 w/ 440j 9 miles @ 6:15 AM – 4 miles 13 miles @ 7:00 Hard – all-out 1200 @ 3:21 w/ 440j Run 80;start hard Pace changes Mile @ 4:34 w/ 440j Dogwood Relays 80 miles/ week training again . 3 x 440 @ 63 w/ 110j 5k in 14:06 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 , we ran the last lap in 53. That’s not super quick. The fitness 1 ½ @ 6:48 w/ 440j and strength have to be there so that you can get through the first 11- 13 @ 6:00 10 miles on hills 10 @ 6:00 1200 @ 3:19 w/ 440j 11 total ‘Barton’ times @ 12 miles @ 6:45 hard – all-out Mile @ 4:26 w/ 440j 6 miles then 34:15 and-a-half laps. I don’t care how quick you are if by the last lap Run 80-85 Pace changes 800 @ 2:09 w/ 440j hurdling (75 ‘dying at work’ 81 miles/ week you’ve lost your ability to sprint. So the basic thing is to be fit and Good, solid Hard 4 x 440 @ 61 w/ 110j jumps) Training strong. The 1500 and 3k races give you that little extra quickness AND

AM – 3 miles 11 total 800 @ 2:07 w/ 220j Travel RACE HARDENING.” PM – 9 @ 6:05 12 miles on hills 6 miles then 440 @ 63 w/ 220j AM – 9 @ 6:30 Mt. Sac – 8:44 hard- all-out hurdling (75 440 @ 64 w/ 220j PM – 4 @ 6:00 8 @ 6:45 1st Run well at Mt. ‘Killed it!’ jumps) 880 @ 2:06 w/ 440j Great win – *UNLESS PREPARED TO LEAD FROM GUN -Croghan…Fam at 2008 Sac – love racing 4 x 440 barriers/pit hurdling bad! @ 64 w/ 440j 77 miles/ week Olympic games trials

1 1/14/2009

Pace Recognition / (1500 Races) / Pace Changes The Barriers – The Great Equalizer “Bio‐mechanical” –Momentum/Rhythm as opposed to snapshot on top “You need to be close, but still within yourself. Otherwise, Name + designate 1500/Mile 3000/2-Mile 5k or 10k Steeple Mark Croghan 3:39 (one time) 7:49 3k 13:39 5k 8:09.76 they’ll suck you in and you’ll never recover. The best steeplers (steepler) Henry Marsh (steepler) 3:58 mile (year after 7:47 3k 13:52 5k 8:09.17 AR in the world can recover and still close in under 60 seconds for AR) Brian Diemer (steepler) 3:58 couple times 7:51 13:38 5k 8:13.16 the last 400. Mark needed to be totally efficient just so his 62 (college) wouldn’t completely kill any chances of getting a medal.” (runner) 3:54 mile 8:11 AR 2-miles 13:30 (NCAA 8:14.82 Champion) AthAnthony Famagili ilittietti 3: 36.81 1500 7457:45 3k 27:37 10k 817918:17.91 (runner) • In the last 10 Major Championships, a 7 second differential (runner) 3:37 7:39i AR 13:11 5k 8:14.82

per thousand meter splits have existed and 50% of the Dan Lincoln 3:36 7:40i NCAA Champion 10k 8:08.82 AR time, it’s NOT the final thousand meters (runner/steepler) –low-28 •Take from 1500m pool more than 5k/10k – slowest on team … Croghan – 8:09.76 (2:42.6) (2:43.7) (2:43.4) •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) Diemer – 8:14.16 ‐ (2:44.8) (2:46.1) (2:43.1) •Kenyans accelerate AGAIN and AGAIN and AGAIN! (Steps between barriers …) Lincoln – 8:08.82 – (2:41.6) (2:43.1) (2:44.1) •All three noted at top of list of things they do differently—IMPROVE HURDLING * Real Racing … not just hanging on for dear life. Marc Davis and Tim Broe (A standard guys)

DIEMER - Made the Team…. now what? Croghan - Made the Team…. now what? PHYSIOLOGICAL 1. Pace Changes ‘ins and outs’ even sharper 2. Quality – sub-60 PHYSIOLOGICAL 1. Mileage boost 2. Quality, sub-60 PSYCHOLOGICAL 3. Temperament 4. Goals always. BIOMECHANICAL 1. Hurdle 2 times a week 2. Mile race pace hurdling Trials (late‐June / early–July) to Major Championships (mid/late August) PSCYCHOLOGICAL 1. Refocus 2. Last 600m!

8 miles @ 6:30 11 miles of all- AM - 4 miles and 880 @ 2:05 w/ 440j 8 miles all-out @ 6 miles Pre 1st 8:33 AM – out Fartlek sprint hurdle 4x440 @ 60 w/440j 5:40 pace Pre’s Trail Windy 12 miles @ 5:55 4 x mile w/ 4:00r AM – 6 @ 5:55 warm3/cool3 11 miles @ 5:20- 10 miles @ 5:50 AM –6 miles @ Race well @ Pre drills 4x200 @ 26 w/220j ‘First time ever Hurdles (45) 30 5:50 @ 4:38 / 31 / 22 / PM – 6 @ 5:50 beat Henry 20 4 x 200(H) @ 29 3 x 2 @ PM – 6 @ 5:45 79 miles/ week PM - 9 miles Marsh! 2 x 400(H) @ 55 9:52/45/39 w/ 4:00 rest w/ 1:00 rest PM – 4 miles inside run 6 miles easy 3 sets of: 7 miles @ 6:00 Mile of sprints 7 miles @ 7:00 2 sets of: 4 miles easy Race recovery 660 @ 1:31 hurdle drills HOT! 330 @ 42 w/ 440j w/:30r 5 x 400 @ 62/ 220j 880 over 5 Opening 4 x 600 last Relax. Taper off 220 @ 27 w/ 4 x 150 ¾ effort hurdles @ 2:14 Ceremonies 200m over 3 12 @ 5:50 AM – 6 @ 6:00 AM – 5 @ 6:00 11 miles @ 5:20- AM- 8 miles @ 3 x mile w/ 4:00r miles – speed 880j w/ 500j hurdle PM – PM – 6 @ 5:55 30 6:00 @ 4:34/26/08 work. No more + 300 @ 38! @ 1:31/29/28 w/ warm3/cool2 3 x 2 @ PM– 6 miles @ than 50! 4:00r – 10 rest Hurdle drills 9:37/30/24 5:50 1600 @ 4:16 (30) w/ 1:00 rest 10 miles 220 @ 28 w/ 220j 80 miles/ week inside run 5 @ 6:00 5 miles and 1 330 @ 42 w/440j 7 miles easy 10 total 6 x 400 w/440j 4 miles easy 4 @ 5:30 mile of sprint 440 @ 58 w/440j 5 @ 6:30 @ 65 1 @ 5:00 hurdle drills 220 @ 27 w/220j 8 x 150 hurdle 12 miles @ 5:55 AM – 3 x 3 x 400@ 58 AM – 6 @ 6:00 5 x 800 w/ 4:00 8 miles @ 5:52 AM – 4 miles ‘Blazing … 330 @ 42 w/ 440j sprints Feel ‘ready to warm3/cool2 w/ 1:00r & 5:00B PM – 5 @ 5:45 rest easy awesome! 440 @ 53.1 3 @ 5:30 roll’ 67 miles/ week Hurdle drills 30 (1/3/5/ over Travel PM – 4 miles total hurdles) easy DON’T STRAIN ‘winning a PM – 6 miles @ medal! 2:09/10/09/00/00

Travel 8:11 steeple 8:25 HEATS 8:18 SEMI’S 9 miles @ 5:50 Warm 3 / Cool 3 3 x mile w/ 4:00r AM – 4 @ 6:00 Travel day home 4 miles easy 4 miles easy 1 second from PR 4 miles easy What more can I 4 miles with a 2 x 400 @ 56 @ 4:36/30/31 PM – 4 @ 5:45 4 @ 6:00 65/65/65/65/66/6 Felt sluggish, say? couple still 49 miles/ week 3 x 200 @ 26.7 6/ MEDAL! who cares – I Felt strong! competing w/ 4:00 rest Bronze! athletes 67 (7:39 w/ advanced. Advanced! 200m to go)

Peaking & Re‐Peaking – 3000m Steeplechase

Set Goals “just • PEAK –AND JUST MADE THE US make OLYMPIC TEAM Plans (logistics) Set the team” • Re‐affirm goals Duplicate Trials at major Attention to hurdling championships and you make the finals • Tactics can be removed (Fam in Beijing) Attention to pace changes • How many weeks? No more than 50% Race Hardening should be at max mileage … quality needs to increase – (mile race pace or faster even There are real races and REAL races “I would rather risk getting hurt trying something new hurdling) Fam in 2008 Spring than do the same thing I did the year before regardless Practice racing strategy • Race All ran at least one steeple and one of how successful I was –surely, being a year smarter, Croghan –racing from the front VS. Diemer – under distance race charging to front with 3 and really focusing on experienced, and stronger, I can make changes to do last 150m VS. Lincoln – 500 meters to go As aggressive as Trials –Fit to PR to make final – even better. I don’t want the same results”. rounds –PR again for a medal Can you make the team without sacrificing ‐ all training?

2 1/14/2009

3