EVAAAcademEVAA Academy

„From Jogging to - 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 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 , 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.