EVAAAcademEVAA Academy
„From Jogging to Marathon - History and Practice in Master Female Athletics“
VRiCjiMAVesna Repic Cujic, M. A. Megatrend Basketball Academy “Borislav Stanković” Belgrade THE FIGHT TO ESTABLISH THE WOMEN'S RACE
There are some information that on I Olympic Games, two women Melpomene (Olyimpic marathon) and Stamathis Rovithi (March of 1896), run from MthtAthMarathon to Athens.
Violet Percy 3:40:22 Oct 3rd, 1926
Merry Lepper 3:37:07 Dec 16rd, 1963
Dale Greig (GBR) 3:27:45,0 May 23rd, 1964 Ryde
Mildred Sampp(son (NZL ) 3:19:33, 0 July 21st Auckland Ruth McCoy (USA) 6:15:03 Sep 19th Fairbanks
Susan Johnson (USA) 6:09:22. Sep 25th , 1965 Fairbanks 1966
Boston Marathon 19 Apr 3:21.25 Roberta Gibb . Stilfontein (RSA) 24 Sep 3:39:27 Sarie Visser -vander Westhuizen (RSA) Santa Barbara (USA) 02 Oct 3:57:51 Lyn Carman (CA/USA) Philadelphia (PA USA) 18 Dec 3:58:49 Sue Morse (USA) Fairbanks (AK USA) 24 Sep 5:24:10 Debbie Haines (AK/USA K. V. Sw itzer in 1967 Boston marathon The best time in World
Toronto, May 6th 1967 3:15:22,8 Maureen Wilton (CAN) Waldniel, Sep 16th 1967 3:07:26,2 Anni Pede Erdkamp Seaside 28th 1970 3:02:53,0 Caroline Walker 1967
Las Vegas (NV USA) Jan 21st 3:40:51 Judy Ikenberry (CA/USA)
Philadelphia (PA USA) Dec 03rd 3:57:49 Susan Morse (PA/USA)
Brockton (USA) Dec 09th 4:33:39 Ann Eagles (MA/USA)
Fairbanks (AK USA) Sep 23rd 5:14:29 Pat Pyne (AK/USA) 1968
Toronto (CAN) 20 Jul 3:37:50 Carol Haddrall (CAN) Boston (USA) 19 Apr 3:30:00 Roberta Gibb (USA) Baarn (NED) 25 May 3:40:08 Monika Boers (NED) Toronto (CAN) 17 Aug 3:58:45 Jane Sheets (PA/USA) Toronto (CAN) 15 Jun 4:05:58 Susan Parish (CAN) Bräunlingen GER 06 Oct 4:19:57 Marthei vonderBerge (GER) Fairbanks (AK USA) 21 Sep 4:25:24 Debbie Haines (AK/USA) LVLas Vegas (NV (NVUSA)27J USA) 27 Jan 5325:32: Joyce Voe lker (NV/USA) 1969
Boston (MA USA) 21 Apr 3:22:46 Sara Mae Berman (MA/USA)
Atlantic City (NJ USA) 28 Sep 3:21:19 Sara Mae Berman (MA/USA)
Santa Barbara (CA USA) 28 Sep 3:43:44 Lyn Carman (CA/USA)
Las Vegg(as (NV USA )25 Jan 3:45: Lyy()n Carman (CA/USA)
Bräunlingen (GER)12 Oct 4:05:00 Elfriede Rapp (GER)
Las Vegas (NV USA) 25 Jan 4:05:05 Elaine Pederson (CA/USA)
Petaluma (CA USA) 14 Dec 4:16:10 Kaye Hall (USA)
Fairbanks (AK USA) 20 Sep 4:43:54 Marianne Vanenkevort (AK/USA)
Bel(lmont (CA USA) 02 Aug 4:49:23 Pam Schid(hmidt (NV/ USA) World records
Age Rezult Athlete Date of birt Date W35 2:21:29 Lyudmila Petrova, RUS 07.10.68 23.04.06. World B W40 2:26:51 Priscilla Welch , GBR 22. 11. 44. 10. 05. 87. World B W45 2:29:00 Tatyana Pozdnyakova, UKR 04.03.56. 13.10.02. World B W50 2:48:47 Edeltraud Pohl, FRG 14.07.36. 30.10.88. W55 3:01:31Denise Alfvoet, BEL 13.1 0.35. 28.10.90. 3:00:56 Hildegard Pfeifer, GER 26.09.99. W60 3:14:56 Christa Wulf, GER 11.12.33. 28.09.97. W65 3.28.10 Lieselotte Schultz, FRG 07.05.20. 29.09.85. World B W70 3.48.14 Pat Trickett, GBR 02.10.22. 03.10.93. World B W75 4.21.40 José Edith Waller, GBR 16.04.22. 27.04.97. W80+ -- Olympic games. History Men's marathon
1896 (40km)
1. Spyridon Louis (Gre ) ...... 2:58:50 2. Charilaos Vasilakos (Gre) ...... 3:06:03 3. Gyy()ula Kellner (Hun) ...... 3:09:35
Supercompensation Recovery Times After Exhausive Strength Training
Recovery process Recovery time
Restoration of ATP/CP 3–5 minutes Restoration of muscle glykogen: After prolonged exercise 24–48 hours After i ntermi ttent exerc ise 24 hours (such as strength training) Removal of lactic acid from muscle and blood 1–2 hours RtRestora tifitition of vitamins an d enzymes 24 hours Recovery from overlay taxing strength training 2–3 days (both metabolic and CNS to reach overcompensation) Repayment of the alactic oxygen dept 5 minutes Repayment of the lactic oxygen dept 30–60 minutes Manipulation of 3 factors:
Volume Intensity Skill Heart Rate
Maximum Heart Rate (MHR)
Resting Heart Rate (RHR). Heart Rate Training Zones
The Energy Efficient develops basic or Recovery Zone endurance and aerobic 60% to 70% capacity The Aerobic Zone develop your 70% to 80% cardiovascular system The Anaerobic Zone develop your lactic acid 80% to 90% system The Red Line Zone develop speed 90% to 100% Example:
The athlete's MHR is 180 and their RHR is 60 - determine the 70% value MHR - RHR = 180 - 60 = 120 70% of 120 = 84 84 + RHR = 84 + 60 = 144 bpm Age Desired Range for Heart Rate During Endurance Exercise
(beats per minute) 40 126 – 153 50 119 – 145 60 112 – 136 70 105 – 128 80 98 – 119 90 91 – 111 100 84 – 102 Key Target Zones
60-70% of max HR Good for weight loss, building endurance or recovery 70-80% " " " GdfiGood for improvi ng cardiovascular fitness 80%+ " " " Interval workouts Heart rate variations for a given intensity
Dehydration can increase the heart rate by up to 75%7.5% Heat and humidity can increase the herat rate by 10 beats/minute Altitude can increase the heart rate by 10 to 20%, even when acclimatised Biological variation can mean the heart rate varies from day to day by 2 to 4 beats/minute DO NOT USE THE THR Method if
You take medications that change your heart rate You have pacemaker for your heart You have irregular heart rhythm called «atri al fibr ila tion» You have any other conditioning that affects your pulse rate.
Periodize trainig Periodization training cycles Simple periodization plan for maratoner Changes in intensity , volume and technique across the phases of a periodization cycle Mesocycle Mileage Buildup Schedule (Schedule I)
Sun. Mon. Tue. Wed. Thu. Fri. Sat. Total Week# 1 4Rest3Rest4Rest3 14 2 4 Rest 4 Rest 4 Rest 3 15 3 5Rest4Rest4Rest3 16 4 3Rest3Rest3Rest3 12 5 5 Rest 3 3 3 Rest 3 17 6 6Rest333Rest3 18 7 6Rest343Rest4 20 8 3Rest4Rest3Rest3 13 9 7Rest354Rest3 22 10 7Rest454Rest4 24 11 8Rest464Rest4 26 12 4Rest3Rest4Rest4 15 13 8Rest565Rest4 28 14 9Rest566Rest4 30 15 9Rest576Rest5 32 16 5Rest4Rest4Rest4 17 17 10 Rest 6 8 6 Rest 4 34 18 10 Rest 6 8 7 Rest 4 35 19 6Rest4Rest5Rest4 19 Overtraining warning sings By the 1970s, the Olympic Marathon had come a long way from the dusty roads of Athens.