Event agenda • Event Introductions and housekeeping – James Kuegler • Fundamentals of Endurance Training - James Kuegler from James Kuegler Coaching • Training with a Coach towards a specific goal – Chandima Kulathilake, Andrew Thompson • Injury Management and Recovery - Emma O’Loughlin, Physiotherapist, Runner • Endurance QnA Panel - James Kuegler, Mel Aitken, Emma O’Loughlin, Andrew Thompson, Chandima Kulathilakeon
Health & safety • Fire exits – follow wardens instructions • Restrooms – downstairs near reception
Introductions • Event is organised by Run Wellington – Promoting Wellington as a destination for runners – Coaching – Event organisation – https://runwellington.com/welcome/
James Kuegler • Coach/Director at James Kuegler Coaching • Coach/Director at TTT Runners • Coach Papakura Athletic & Harrier Club • Counties Manukau Sport - 2018 Papakura Coach of the Year. • Athletics New Zealand Accredited Coach • Athletics Australia Level II Advanced Coach • Triathlon New Zealand Level II Coach • Chiropractor
Mel Aitken • New Zealand Cross Country Title and New Zealand Road Running for her age group • National Marathon Champion 2016 • Multiple local road Marathons – Auckland, Christchurch, Queenstown • Oceania / NZ Representations – Gold Coast Marathon • Ultra marathons – Represented NZ twice at Trail World Championships, Tarawera 50km race, the 85km Old Ghost Road Ultra, Kepler Challenge, Motatapu • Third at 2019 Xterra Trail Running World Championships • 2nd overall at New Zealand 100km championships in a time of 8.27.26
Andrew Thompson • 2017 WUU2K Marathon 43km - 1st • 2017 A100 3 Day Stage Race (50km, 33km, 25km) - 1st Equal • 2018 Tararua Mountain Race - 2nd • 2018 Ring of Fire 72km - 6th • 2018 WUU2K Marathon 43km - 2nd • 2018 Crater Rim Ultra/NZ Champs/Oceania Champs 52km - 1st • 2018 A100 3 Day Stage Race (50km, 33km, 25km) - 1st • 2019 MCL Triple Peaks 55km - 3 rd • 2019 Trail World Championships Portugal (NZ Representation) • 2019 NZ Mountain Running Champs - 3rd Masters • 2019 Aorangi Undulator 33km - 1 st • 2020 Tarawera 50km – 7 th
Emma O’Loughlin • Physiotherapist for the 3000 mile bicycle 'Race Across America' in 2015 and 2016 • Multi sporter - 2nd Place Tandem Coast to Coast 2017 • 1st Female Tararua Mountain Race 2018 • PTTI (Pilates Teacher Training Institute) trained mat work instructor • Ultra marathoner • Ph.D candidate at AUT • ACC clinical advisor
Chandima “Chan” Kulathilake • Athletics New Zealand accredited coach • Volunteer coach for Wellington Scottish Athletics • Contracted to James Kuegler coaching in Wellington • Coach to 2018 Athletics NZ/Oceania Trail Running champion Andrew Thompson of Wellington • Training Group of 10-15 athletes with regular group based sessions
Silly Sally • @silly_._sally • #theadventuresofsillysally
Fundamentals of Endurance Training James Kuegler
Guiding Principles • There is no single right answer • Experiment from success and failure • Patience is mandatory • Your body is the best teacher • Relaxation is the key to great form • You must enjoy the process
Utopia
Intensity “What gets measured, gets managed” Measuring Intensity • Pace • Heart Rate • Relative Perceived Exertion • Power • Breathing Rate • Guess ??
Lactate Test 18 16 14 12 OBLA / Threshold Blood Lactate (mmol/L) 10 8 6 4 2 0 6 7 8 9 10 11 12 13 14 15 Intensity (Speed. km/hr)
Intensity
Intensity
Training Principles • Train Specific • Train Long • Train Easy • Train Hard • Cross Train • Train Fatigued • Train the Mind
Keep It Simple 104 Week Training Programme: • Monday. 1:00 Aerobic Run. • Tuesady. 1:00 Aerobic Run +/- Cross Training. • Wednesday. 1:00 Aerobic Run. • Thursday. 1:00 Aerobic Run +/- Cross Training. • Friday. 1:00 Aerobic Run. • Saturday. 1:00 Aerobic Run. • Sunday. 2:00 Aerobic Run.
n=1
Summary • Fun • Simple • Consistent • Informed
Training with a Coach towards a specific goal – Chan Kulathilake Andrew Thompson
“Everybody knows how to run. Why would you need a running coach?”
What does a coach do? Running coaches design training plans to systematically build your performance towards achieving your goal. This includes strength training, injury prevention routines, specific work for the event etc. “It’s the systematic part that a lot of runners miss out on,”
Setting goals • Current fitness and ability – How ‘fast’ can you run a 5km? – Why? – It provides a benchmark to start and compare (before/after)
Getting a view on current state Current mileage, long run, and any faster workouts • Current and previous injuries • Strength and cross-training routine • Recent personal bests and upcoming races • Short and long-term goals • Likes or dislikes – (related to running) • The type of training you enjoy or believes works best •
Training plan • Create a plan that suits the individual – Work/life balance – not everyone is a ‘pro’ – Time for strength work – Time for running – Time for recovery – Setting the guard rails – Usually a 4/8 week block (adjusted almost weekly in some cases)
Supporting balance • Injury management – what if a little soreness progress to slight pain? – How do you adjust your training and focus on getting 100% healthy? • Season planning – how do you schedule an effective season with well- planned build-up races? • Race strategy – pacing, tactics, and course-specific advice for goal races • Scheduling – what if a race is cancelled? – What if you want to add a race last minute? • Long-term planning – if your event is 28 weeks away and you want to use a 20-week training approach, what do you do during those first 8 weeks?
Andrew’s journey • Started in 2016 • Winning the NZ championships 2018 • Representing NZ at TWC 2019 https://runthehills.nz/
Key points • Andrew was not new to running • He already had a regular running routing • Not very consistent but nonetheless was doing some regular running Wellington Road Championships 10km – 2016 August
Andrew’s goals and how we got there Started coaching in 2016 5th Nov - Aorangi Undulator - B Race, have a time goal, but more keen to just run well and finish strong. 28th Jan - Holdsworth Jumbo - B Race, again, I have a time goal I want to hit, but if I'm fit for the next race on the list, I should go quite well. 11th Feb - Tarawera 60km - A Race - going for the win.
Andrew’s first 4 weeks (2016)
Race Stats - Aorangi Undulator Goal events 2016 2016 Length: 33km Climb: 2250m Time: 4:47:00 • Aorangi Undulator 2016 (October) – http://aorangiundulator.org/ – 4:47:00, Place: 3rd Overall, 1st in wave • Tarawera 60k in 2017 (February) – Beaten by a chicken nugget (Life lessons) – Reset > recovered & set new goals for 2017/2018
Planning for a goal event • Macro cycle - Annual Plan (12 months period) • Meso cycle (Phase) - Typically 4-6 week blocks • Micro cycle - The structural unit of the Meso cycle (1-2 week or 6-8days) • Workout(s) - What happens in a Micro cycle
Planning the 2017/2018 season • Primary Goal NZ Champs > 2018 October – 2017 July - WUU2K Marathon 43km - 1 st – 2017 November - A100 3 Day Stage Race (50km, 33km, 25km) – 1 st Equal – 2018 January Tararua Mountain Race - 2 nd – 2018 March - Ring of Fire 72km - 6 th – 2018 July WUU2K Marathon 43km - 2 nd – 2018 October Crater Rim Ultra/NZ Champs/Oceania Champs 52km - 1 st ( Goal achieved )
Andrew’s key sessions in a week ONLY IF YOU ARE CONDITIONED WITH PRIOR BASE WORK AND READY • Monday – Easy/Recovery ~45/60minutes • Tuesday – Longer session – usually hills 8 x 3min or similar (higher intensity, lower impact) – ~90mins (including warmup/cool down) • Wednesday - Easy/Recovery ~45/60minutes • Thursday – Longer session – Tempo/Threshold (faster leg turnover and moderate effort/intensity) – ~90-120mins (including warmup/cool down) • Friday – Rest or easy 30/40 • Saturday – High intensity (Vo2 max) - ~70/80mins • Sunday – Long run ~2hrs+ (Build up over 4 weeks to 3hrs+)
Base plus specific towards Ring of Fire race in March 2018
Key points • It’s not always about performance • Progressive build up – Mileage – Strength to do miles – Nutrition – Recovery • Be ‘Healthy’ to complete each week • Balance family life and work with running (Family first, work second, running third) • Use secondary races as practice and motivation • Weekly feedback/adjustments as required
Andrew Thompson Representing New Zealand at Trail World Championships in Portugal 2019
Focus on ‘time’ – 30mins, 45mins, 60mins Terrain and distance is irrelevant until you can run non stop for 60mins Tips for Add some variety (run/walk/hike/bike/swim) Beginners Cross train so you are stronger overall Be consistent across a week, 2 weeks, 3 weeks Running consistently will make you better at running
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