Wednesday, March 29, 2006
The genius of Bill Bowerman
Bill Bowerman was a master at devising killer interval work outs.
Two that stand out are the 30/40 and the 220 dutchman relay.
CONTINUED
In the 30/40 the victim runs the first 220 in 30 seconds and then without stopping runs the next 220 in 40 seconds and then again without stopping runs the next one in 30 sec and so on. You run until you can no longer get close to the numbers. Legend has it that Prefontaine ran 26 laps like this, but people who ran with him at the time claim it was actually 18 laps. Good college runners can do 10 or 12 laps. High school teams tend to modify it as 35/45. Either way it can be a killer.
The relay iteration is slightly more diabolical. Victim #1 runs the first 220 and hands off to victim #2. #1 then must cut across the infield in time to take the baton back from #2. The pace determines how much rest you can get.
Bowerman is of course also known for having started a small shoe company named after an obscure greek god.
Run Strong!
Read more!
Two that stand out are the 30/40 and the 220 dutchman relay.
CONTINUED
In the 30/40 the victim runs the first 220 in 30 seconds and then without stopping runs the next 220 in 40 seconds and then again without stopping runs the next one in 30 sec and so on. You run until you can no longer get close to the numbers. Legend has it that Prefontaine ran 26 laps like this, but people who ran with him at the time claim it was actually 18 laps. Good college runners can do 10 or 12 laps. High school teams tend to modify it as 35/45. Either way it can be a killer.
The relay iteration is slightly more diabolical. Victim #1 runs the first 220 and hands off to victim #2. #1 then must cut across the infield in time to take the baton back from #2. The pace determines how much rest you can get.
Bowerman is of course also known for having started a small shoe company named after an obscure greek god.
Run Strong!
Read more!
