BMC News

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OFFICIAL JOURNAL OF THE BRITISH MILERS’ CLUB

VOLUME 16 ISSUE 2 – WINTER 2019

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 BMC NEWS AUTUMN 2019

Contents

MARK SHEARMAN
3 List of Officers and Editorial
– Stephen Green

4 Chairman’s Notes – Tim Brennan

5 Review of 2019 Season

– Kevin Fahey

8 BMC in Pictures

13 Indoor Fixture List

14 Eilish McColgan – Stephen Green

16 Sarah McDonald – Simon Taylor

19 BMC Academy Photos

– David Lowes

21 Frank Horwill Scholarship

– Paul Hayes

21 Frank Horwill Award Winner 2019

– Dr Jess Coulson

24 Oliver Dustin – Kevin Fahey

26 Sir John Walker – Alastair Aitken

28 Max and Ian Burgin

– Stephen Green

30 Isabelle Boffey – Matt Long

32 Sebastian Coe – 41 Days that

Shook The World – Matt Long

36 Winter Training – David Lowes

38 Training Adaptations & The Fuel

for Running – Charles McConnell

40 Analysing Training Schedules

– Charles McConnell

42 Training for Middle/Long Distance

Events – Charles McConnell

46 British 800m Standards – Last 50

Alex Bell –
years – Brendon Byrne 800m semi-finalist
in Doha 2019.
48 Book Reviews – Brendon Byrne

49 BMC Award Winners 2019

Cover: Jake Wightman in action over 1500m at the IAAF World Champs - he finished 5th in the
50 Obituary Basil Heatley final with a new Scottish Record of 3:31.87. © Mark Shearman
– Alastair Aitken Printed by: Cliffe Enterprise Ltd
Tel: 01323 419 701
52 Back Cover Saucony Advert
Web: cliffe-enterprise.com

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 MILERS

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WELCOME TO THE AUTUMN EDITION OF BMC NEWS 2019.
S H ’ “A race is a work of art that people can look at in as many ways as their
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Welcome to the 2019 edition of BMC News. It has been my pleasure to have
edited the last three editions and this year has been one to remember.
As an aspiring young runner I marvelled at the achievements of the quartet
of Coe, Cram, Ovett and Elliot. Coe’s three world records during the summer
BRITISH MILERS’ CLUB of 1979 in 41 days came at a time when athletes rivalled footballers in the
national physche.
Founded 1963
Max Burgin opened up the season is style with 1:46.80 at Loughborough, a
week later he set a new European Under 20 mark of 1:45.36 for 800m. It was
Officers and Roles my pleasure to have Max with Father and Coach Ian reflect on 2019.
President: Dr. Norman Poole Burgin couldn’t grace the European Under 20 champs in Borras, due to
23 Burnside, Hale Barns, Altrincham, WA15 0SG injury but the mantle was taken by Oliver Dustin who led a British clean
Email: n.j.poole@talk21.com sweep (along with Ben Pattison and Finley McClear). Not to be outshone
Isabelle Boffey (also interviewed by Matt Long) led a British 1-3 with Keeley
Chairman: Tim Brennan
Hodgkinson.
Cannon Platt, Moorlands Drive, Pinkneys Green,
For the past few years these young Brits have been inspired by Laura Muir,
Maidenhead, Berks. SL6 6 QG
fifth in the Doha 1500m final (3:55.76). However, after ‘20 years of hurt’ the
Tel: 01628 415748
sight of three Brits in the 1500m final with Wightman, Kerr and Gourley, stirred
Email: timbrennan@britishmilersclub.com
echoes of the Golden era of the 1980’s.
Vice Chairman: Steve Mosley Are we on the cusp of a Golden era in the sport with the likes of Burgin,
95 Beale Close, Danescourt, Cardiff, CF5 2RU Boffey and Wightman challenging for the same type of media attention
Tel: 029 224 11440 enjoyed by other heroes of our sport such as Diane Asher-Smith?
Email: steve.mosley@lineone.net It is an honour to be involved with and work for a club which is unique
to British athletes where we warmly welcome overseas competitors. In a
Secretary: David Lowes
world dominated by social media and other distractions, it is heartening that
2 Eggleston Close, Newton Hall, Durham, DH1 5XR
Generation Z have started to blaze a trail in the sport. Thank you to all of our
Tel: 07930 318651
contributors, and to our superb designer Britta Sendlhofer.
Email: coachlowes@aol.com
Administration and Membership: Pat Fitzgerald
47 Station Road, Cowley, Uxbridge Middlesex, UB8 3AB
Tel: 01895 811822
Email: patfitzgerald@britishmilersclub.com
BMC News Editor: Stephen Green
Tel: 07881 099305
Email: stevegreenathletics@gmail.com
Treasurer: Matthew Fraser Moat
8 Humphrys Street, Peterborough,
Cambridgeshire PE2 9RH
Tel: 07802 501895
Email: frasermoat@outlook.com
Sponsorship: Neville Taylor
Email: nhtassosiates@btinternet.com
ACADEMY CONTACTS
Academy Chairman: David Lowes
2 Eggleston Close, Newton Hall, Durham, DH1 5XR
Tel: 07930 318651
Email: coachlowes@aol.com

All official correspondence to the BMC should be

addressed to the National Secretary at the above
address. All matters so received will be addressed by
the national committee at their next meeting. All other
requests should be sent to the BMC Administrator Pat
Fitzgerald and will be dealt with as soon as possible.
Matters concerning specific areas of the club should be
sent to the relevant person from the above list.
The BMC are always looking to expand its network
of people and locations that host BMC races. If you feel
that you can help or want to get involved then please In the Autumn 2018 edition an article entitled ‘800m Training’ was incorrectly attributed to
contact the BMC Administrator Pat Fitzgerald. John Skeffington – this was written by Charles McConnell – apologies from the editor.

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 Chairman’s Notes
make sure our meetings are permitted at
a high enough level, so that the times are
recognised for championship qualification.
Anything that makes officials less willing to
volunteer for our meetings is bad for the
AUTUMN 2019 club. We also expect that when you enter a
race you have a serious intention of running

W elcome to the Autumn 2019 edition of

the BMC News.
Back in July, we were very happy to be
certainly providing this across the middle-
distance events. An excellent addition
to the race program venues has been
it! This might seem obvious but one
international runner has been a late drop
out from 80% of the races he enters, and
able to announce a new sponsorship deal Birmingham University. The relays meeting he is not alone. This denies fellow athletes
with Saucony. Our thanks go to Gareth in August produced a BMC Women’s an opportunity and means race organisers
Lloyd and the team at Saucony for agreeing steeplechase-record and a World U20 have extra work re-seeding races.
the deal and for their appreciation of what 4x800m best for the BMC team. Thanks go We are always keen to find the best ways
the club is doing to further our mission to to Luke Gunn for putting this meeting on. It to communicate with members. The BMC
improve the standard of British Middle- is great when people who have competed News is a vital part of that, as ever this
Distance running. It is already proving recently or are still competing come edition is packed with useful articles for
to be a constructive partnership and it is forward to work with the BMC and bring both coaches and athletes. We have been
great to be working with people who really fresh ideas. Fundamentally we want the very active across social media this year
understand and enjoy our sport. We look BMC to be the middle-distance community on Facebook, Instagram and Twitter as
forward to working together in the coming and our future depends on coaches and ex- well as having all our Grand Prix meetings
years. runners coming forward to help the club. streamed online by Vinco. Of course,
It has been a good year for our race Many thanks to all the BMC race organisers communication must be two ways and we
program Six world championship and volunteers. You can read more about are always keen to hear your views and
qualifications and twenty-six U20 the season elsewhere in the magazine. ideas. An athlete survey will be coming out
qualifications is an excellent return. I We have expectations of athletes who soon and it would be great to get as many
believe it is hugely important that there are enter our competitions. Top of the list is responses as possible.
realistic qualification opportunities for the politeness and courtesy to our volunteers All the best
international championship qualifications and meeting officials. It is a big challenge Tim Brennan
in domestic competition. The BMC is to find enough suitably qualified officials to BMC Chairman

DAVID LOWES
Tim Brennan and Neville
Taylor with Gareth LIoyd of
Saucony at the Eltham GP.

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 DAVID LOWES

Review of BMC season 2019

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Emily Hosker-Thornhill
wins the 5k at Watford.

T he words of Geoff Wightman, respected

coach, familiar stadium voice at major
international meetings and proud dad of
participants; 2,691 Pbs (42 per cent); the
envy of other nations and event disciplines.
Thanks to all officials and BMC committee
the back because rest assured Wightman’s
generous appraisal is shared by many within
the middle distance family, from runners to
British international 1500m runner Jake, for your hard work.” coaches and officials.
are as good a place as any to start with a With another season over I think the Club runners, young and old, constitute
reflection on the 2019 BMC season. BMC and all the volunteers who make it the majority of those who throng to the
“60 meetings – most ever; 637 races; 6,351 work are entitled to a self-indulgent pat on meeting that take place from Glasgow to

BMC News Autumn 2019 5

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 Exeter, Chester-le-Street to Eltham and Interestingly of those, six achieved rewarded with 13 men running inside
many, many tracks in-between. World Championships qualifying times at nine minutes and six women dipping
But established internationals and rising a BMC meeting, underling the quality of inside 10 minutes.
stars were also regulars, in particular in the the meetings- namely, Sarah McDonald “We feel that was a major step forward,”
Grand Prix Series that comprised meetings (1:59.91, Tipton); Sarah McDonald (2:00.15, added Brennan.
at SportCity, Loughborough, Watford, Watford); Jake Wightman (1:45.55, Watford); Other records broken this summer
Eltham and Trafford. Charlie Da’Vall Grice (1:45.72, Watford); also included the amazing 1:46.80 set by
Indeed, of the 23 distance track runners Elliot Giles (1:45.80, Watford) and Laura the prodigiously talented Max Burgin at
on duty for Great Britain at the World Muir (14:52.02, Glasgow). the Loughborough GP to break the BMC
Championships in Doha 13 used BMC That McDonald performance was one of Member 800m U20 mark and Australian
races as part of their preparations with the the highlights of the summer as it broke Georgia Winkcup as she clocked 8:37.42
likes of Aimee Pratt, Jess Judd, Shelayan the record as the fastest ever BMC Women for an All-Comers record in the 3000m
Oskan-Clarke and Elliot Giles in particular only 800m - and it came in a regional race at steeplechase.
prominent. Tipton as she won the D race! The other significant landmark included
Of the rest of the GB team Kyle As BMC chairman Tim Brennan a World record at Birmingham University as
Langford, Alexandra Bell, Lynsey Sharp, commented, it was the third successive year the BMC Junior 4x800m quartet of Callum
Jake Wightman, Sarah McDonald, Andrew for a sub 2-minutes 800m. Dodds, Yusuf Bizimana, Finley McClear
Butchart, Ben Connor, Elizabeth Bird and “Until 2017 we had never had a single and Josh Lay clipped five seconds off the
Rosie Clark all used the BMC circuit before one!” said Brennan. previous mark dating back to 1995 with a
securing their place at the top table on the In addition, the move to give more time of 7mins 20.82secs.
international circuit. prominence to the steeplechase was Other stats that shine a light on an
excellent season include 26 European
Championships U20 qualifications – and
DAVID LOWES

goodness knows how many English Schools’

marks were achieved – while 637 meetings
was the most ever staged by the BMC.
But stats alone never reveal the whole
picture. While hundreds of runners were
able to celebrate PBs those fast times were
for many steppingstones onto success when
it mattered most in championships.
Take the men’s under 20 800m runners,
for example. Since the organisation was
launched 13 men have run sub 1:48 in BMC
races when still under twenty and four of
them did it this year. Topping the list was
Max Burgin with 1:46.80 with Oliver Dustin
only just behind on 1:46.84. Max’s time was
a member’s record only bettered in a BMC
race by Ismael Ahmed who went on to win a
Silver medal at the Beijing Olympics.
Also under 1:48, which would top the
rankings many years, were Alex Botterill and
European 1500m medallist Josh Lay.
“What was particularly impressive was
that fast times in BMC races were followed
up by great championship performances
both at the England U20 championships
(Max Burgin 1:45.36) and at the European
U20 Championships where Oliver Dustin,
Ben Pattison and Finley McLear finished 1, 2
and 3,” said Brennan.
“Ben and Finley both went sub 1:49 in
BMC races with a total of 10 breaking 1:50.”
Elsewhere in this newsletter Dustin
explains how the BMC races formed a crucial
part of his build-up to that magnificent
victory at the European Juniors in Sweden as
the Brits swept the board.
Aussie Georgia Winkcup So fast times, big performances. The BMC
winning the B 1500m at is instrumental in facilitating them all. As I
Trafford GP. am sure Geoff Wightman would agree, that
is a message worth shouting loud and clear.

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 HARRY SHAKESHAFT

Kieran Clements en-route to

a 5k win at the Trafford GP.

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 MILERS
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DAVID LOWES
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Verity Ockenden powers to a metric

mile victory at the Trafford GP.

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 Regular pacer Laure Kiduaka breaks the tape first
in the 800m at Trafford. Ben Lee dives for the line to
win the Watford GP 800m. Neville Taylor awards the
Trafford GP Best of British Prize to Ellie Baker.
ES
DAVID LOW

ES
DAVID LOW
DAVID LOWES

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 Chase competitors clearing the
water barrier at the Sport City GP.

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 DAVID LOWES

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 MARK SHEARMAN
Andy Butchart in action over
5000m in Doha, also winner
of the 1500m at BMC Watford

12 BMC News Autumn 2019

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 ILERS
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INDOOR FIXTURE LIST BMC

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Date Time Location Event(s) Meeting Organiser Online/Entry Fee Meeting
Licence Level

11/12/2019 6-9pm EIS - Sheffield 800/Mile/3000m (M/W) Tom Grantham 1

3/1/2020 5-9pm Emirates Arena - Glasgow 600/3000 (M/W) Norrie Hay £10.00 SAL

5/1/2020 1pm Sheffield 800/1500 (M/W) Steve Green £5.00 (Members) 2

3000 (Men Only) £10.00 (Non Members)

22/1/2020 6-9pm Sheffield 800/1500/3000 (M/W) Tom Grantham 1

29/1/2020 Lee Valley 800 (M/W) Matthew Fraser-Moat 2

5/2/2020 6-9pm Sheffield 800/1500/3000 (M/W) Tom Grantham 1

19/2/2020 Lee Valley 800 (M/W) Matthew Fraser-Moat 2

facebook.com/britishmilersclub
Enter online: twitter.com/BritishMilers
www.britishmilersclub.com instagram.com/britishmilersclub

HARRY SHAKESHAFT

Ossama Meslek pulls clear of the

metric mile field at the Trafford GP.

BMC News Autumn 2019 13

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 MARK SHEARMAN
Eilish
McColgan
Stephen Green enjoys an end of season
audience with the new Scottish 5000m
Record Holder

Eilish makes her

10,000m debut at
Highgate in 2019.

SG: You acquitted yourself superbly in SG: How would you view the 2019 season EMC: To be honest it wasn’t that much of an
the 5000m final in Doha, finishing tenth as a whole? issue as the stadium was so well conditioned
and running 14.46.17 – what are your EMC: I’ve gone from being 14.55 athlete so there was no real need to do to a heat
reflections on the performance? to 14.46 so that to us is good progress. training camp or change my training too
EMC: I was satisfied with it overall though However, the rest of the word has gone much. My mum is based out there so I was
myself and Mum did have a target of 14:40 quicker so in relative terms I have to pretty familiar with the climate and culture.
so in that respect we missed the target. The improve. Over the other distances I’ve I trained in St. Moritz, leading up to Doha,
race was basically in two acts and when the run new bests of 4:00.97, 8:31.00 over 3k which is a temperate climate. For the
Ethiopian runner started slowing to 70/71’s (eclipsing the PB’s of coach Liz Nuttall) Olympics next July in Tokyo I understand the
we basically missed the break. It was great to and 31:16 for 10k, as well as winning the stadium will not be air conditioned, so a lot
get the record but I know from the sessions British trials over 5000m, so it’s been a more specific preparation is required.
we have done that I was in sub 14.40 shape, great season.
and I had an eye on Jo Pavey’s mark of SG: Can you give me an insight into your
14:39.96, so although we didn’t achieve our SG: How did you cope with the much training leading up to the World Champs.
targets I have to be happy with the result. talked about Doha heat and humidity? EMC: I’ve changed a fair amount in terms

14 BMC News Autumn 2019

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 MARK SHEARMAN

MARK SHEARMAN
30-40 per week so it’s not particularly Mum and Coach Liz
high for a distance runner. We are looking Nuttall (Tokyo 1991)
at a serious move up to 10,000m for the World 10000m champion.
Olympics next year so I’m going to have to
increase my mileage to around 50-60 miles.
Much of my training is done on my own
in Manchester. Sometimes we work with
Norman Poole and his group which is a
great help to us. I spend a fair amount of
time at training camps and really find that
altitude is something that works for me. I
can get away from the distractions of the
‘real-world’ and focus on training. St Moritz
and Flagstaff are my regular destinations
and take time to go to Doha where my
mum and family are based.

SG: Will this be a permanent move up to

10,000m?
L-R: Eilish en - route to her Scottish record, alongside
EMC: It’s certainly in my plans to try and
Laura Weightman (14:44.57).
qualify for the 10k at Tokyo. However, if I’m
of my approach to training and major good enough to qualify for both I will double
sessions. What we’ve observed from being in Tokyo over 5k and 10k. However, I realise
around top runners such as Laura Muir at we have a great quality of runner over both experiences of competing in BMC races?
championships is that their key sessions distances in GB so it will be a challenge. EMC: As a young athlete I did BMC races
are so intense there is a need to balance As part of my move up distances I’m not all the time we would travel from Dundee
recovery. I only train once a day but I’m not taking an end of season break and running to Manchester or even Watford, often on a
so strict on having a routine that means the Great South Run 10 – miler, before school night. The BMC races were always
doing 2-3 key sessions a week. If we need departing on a three week end of season on time and we knew they would be at a
more recovery, we will take the extra days, holiday. (Eilish won the race with a new good pace, so they were invaluable in my
so the quality is maintained. Scottish record of 51.36, previously held by development as an athlete. I’m sure most
In terms of mileage I mix my runs and key Liz at 52.00). athletes in the UK really appreciate the
sessions with a lot of cross-training such as opportunities the BMC provides for fast,
cycling and spinning. My mileage is around SG: Tell me about your thoughts and competitive racing.
MARK SHEARMAN

European Indoors. SG: As you’re a full-time athlete tell me

more about how you your time and
interests outside of training?
EMC: Myself and my boyfriend (1.43
800m man Mike Rimmer) have an online
coaching business runningmadeeasy.com.
This works for us as we are away from home
on training camps a lot of the time so we
couldn’t really do face to face coaching.
It’s been rewarding for us to see the
progression of athletes who just want to
improve their marathon or 5k PB. Coaching
is something I may look at in the future, I
can’t see me utilising my degree in maths
and accountancy anytime soon!

SG: Any Advice for Younger athletes, who

are aspiring to become Internationals?
EMC: My mum used to say to me it doesn’t
matter where you are as an U17 or U20 it’s
what you do as a senior that matters. To
be honest I didn’t really see it like that, but
looking back it makes so much sense, we
can get so wound up in the moment we
don’t see the long-term picture. I made my
first GB team at the age of 21, and although
I was making finals of trials in my early 20’s I
wasn’t winning until recent years.

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 Sarah McDonald
INTERVIEW

MARK SHEARMAN
Simon Taylor reflects on a
breakthrough season for the
Doha 1500m semi-finalist who
broke 2 minutes for 800m at
BMC Tipton.

Sarah takes the British

1500m title in 2019.

A ll things being equal, it’s fair to say when

Sarah McDonald lines up for her first
round 1500m heat in the Tokyo Olympic
Weightman and Jemma Reekie so selection
is no easy task,” she says, “but getting to the
Olympic Games has always been a dream
distance.
“2019 was a bit of an odd year because it
was so late,” she says. David Harmer, Sarah’s
Stadium on August 3rd 2020, she will do so of mine. I missed out on Rio by just 0.18 Loughborough-based coach since 2017,
as one of the more experienced athletes in seconds so this time round I want to be planned the 2019 campaign meticulously
the British middle-distance squad. absolutely at the top of my game in order and clearly the hard work paid off.
“Yes, it’s my birthday the day before, I’ll to secure my spot and head to Tokyo in the “I just put faith in David in how we were
turn 27, but I’m really excited.” Says the best possible shape.” going to plan it out because I just had no
Birmingham-based north-easterner who is We chat on the day Sarah is due to idea.” Sarah explains. “Getting ready for a
gunning for her fifth major championship embark on her Olympic odyssey with a Championships in October was so unusual.
outdoors and sixth in total. winter training programme she hopes will David said ‘This isn’t going to feel like a
Not that she’s taking being picked for take her all the way to Japan, following normal year, you’ll have points where you
the team for granted, of course. “Obviously a well-deserved break after a successful won’t race for maybe three weeks’ so I just
there’s an awful lot of work to be done 2019 season that saw her run PB’s over had to put my trust in him really, and it went
before then, and the 1500m in the UK is so 800m and 1500m and make her second really well, I enjoyed it.”
strong with the likes of Laura Muir, Laura World Championships team over the longer “Doha was very tough, in fact, it was

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 bloody awful! It was so hot and humid. I’d get domestically anywhere else, and the Watching the 1500 final in Doha has left
been in South Africa for two weeks, before men’s race was stacked as well!” Sarah in no doubt how much work needs to
the holding camp in Dubai, which was quite Kicking on from what the athletes be done if she is to make the final in Japan
similar to Doha. I’ve never been so sweaty in affectionately nicknamed ‘The Tipton next August, and the process of getting
my entire life. Ever! It got to a point where Diamond League’, Sarah’s ticket to Doha was there starts now, albeit with her least
all your sweat patches just merged into confirmed with a dominant win at the Trials, favourite training block of the year.
one big sweat patch! We quickly realised I kicking clear of Jemma Reekie in the home “There’s a quicker turnaround this year
couldn’t train outside when I got to Doha straight having raced on instinct, rather than with the World Champs having been so
so all my running was on a treadmill in to any specific race plan. late,” she says, adding, with a grimace “I just
the hotel. I only left the hotel twice before “Previously, I had been good at racing want to get strong and work on my aerobic
the semi-final, to get some yoghurt and instinctively,” she explains “but sometimes in capacity; all the stuff I don’t really like doing.”
bananas!” 2018 it was almost like David would tell me Having Sharp as a new training partner in
The springboard to selection for The how to race, but this year, rather than saying Loughborough eases the burden somewhat,
World Championships came in a BMC ‘go at this point’ he just told me ‘you’ll know however. “It’s great having Lynsey here
Regional Race in Tipton when, in her last when to go, so just do it then’ and I think for winter,” she says, “because she doesn’t
race before the British Trials in Birmingham, that was clear when I made the decisive like the long stuff either, so we’ll kind of
Sarah smashed through the 2-minute move at the Trials.” get through it together. Before, I was
barrier for the first time, having been paced Instinct also played a part when it the shortest distance runner in the cross-
through 600m by friend and now training came to the semi-finals in Doha. Having country sessions and I hated it but now I’ve
partner Lynsey Sharp. qualified from the opening round with got Lynsey so it’s OK!”
“Ironically, I had been a bit unwell in the ease, Sarah found herself leading through Sarah makes the 90-miles round trek
lead up to the race,” she recalls, “and we just a pedestrian opening 800m in 2:28.25. “It across the M42 to Loughborough three
went there to have a hard effort before I wasn’t planned!” she is quick to point out. times a week for key training sessions and
went to the trials. David said not to expect “I just wanted to get on the rail and then to meet up with her coach. “It’s good for
anything, and even my dad decided not to I presumed someone would go ahead as me to see David,” she explains, “I like to do
come down for the race, so he missed me there were quite a few in the field who my workouts there with him as it makes
breaking two for the first time!” would normally lead.” Sarah’s growing me push that bit harder and I’ve got the
Sharp proved a top-quality pacemaker maturity showed as the race unfolded and support. I do some of my Strength and
and led through the bell in around 59 instead of panicking, she got her head down Conditioning in Birmingham as the Uni still
seconds, towing the Birchfield Harrier and dug in. “I wasn’t overly comfortable,” supports me with an alumnus scholarship
through 600m before giving way and she says, “but when I realised what was but most of the main work in done in
leaving McDonald to negotiate the final half- happening, I just had to deal with the cards Loughborough.
lap on her own to become the 25th British I’d been dealt.” A typical training week in winter
woman to dip below two minutes with a In one of the events of the comprises a long Sunday run of 10 to a
final time of 1:59.91. Championships, even a 58-second lap wasn’t maximum of 13 miles on the canals or
The race was a huge confidence booster, enough to secure one of the 12 final berths, trails of Birmingham, for so long the staple
as Sarah confirms, “Having Lynsey to pace but Sarah is adamant the effort was not training habitat of the city’s distance
me was amazing, it was just great to go totally in vain and will stand her in good
there and do it, as it proved to me that I stead in the run up to Tokyo. World Champs semi-finalist.

MARK SHEARMAN
could do it anywhere.” “It was an experience,” she says, “if you
She is hugely supportive of the BMC and look back at me in 2017 when I went to
the regional races often form a key part of Worlds I never would have led like that, but
her annual race plan. I’m a lot more confident now, you can see
“I love racing BMC’s.” she says, “I’ll always that in the way I race and the way I train, and
go to Watford, always go to Tipton and it’s how I conduct myself around the circuit.”
so much fun to race domestically. It’s so Sarah sat open-mouthed in astonishment
reliable, you know to the minute what time as Sifan Hassan destroyed the field and the
you’re going to race, everyone who goes to Championship Record with a dominant
a BMC meet is there to support each other victory in 3:51.95.
running quickly and the staff have always “I couldn’t speak,” she recalls, shaking
tried to help me set up races so I can run her head with incredulity. “I was in a state
as fast as possible. Dave and I have always of shock for about ten minutes. I was
used BMC races to prepare for major races in the stands with Jemma Reekie and
like the trials, because I always like to do an the Australian middle-distance runner
800 in the lead up, and It’s so much easier Linden Hall and we just couldn’t believe
to go somewhere in the UK like Tipton or it. I remember with two laps to go Jemma
Watford, rather than having to fly to the likes asking me if it was quick and I said ‘Jemma,
of Timbuktu or Finland, for example. I think if they 64’s for the last two laps it’ll be about
some athletes miss out by not doing them, 3:58 and they’re not going to slow that
but then I look at the line-up we had in much!’ It was crazy, Laura ran incredibly well
Watford, with the likes of Shelayna (Oskan- but it’s mind-blowing that 3:55 didn’t even
Clarke), Alex (Bell) and Adele (Tracey) and it get a medal. But I did watch and think ‘I
was crazy, probably better than you would want that too!’”.

BMC News Autumn 2019 17

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 MARK SHEARMAN
MARK SHEARMAN

British Indoor Champs Among the pack before pulling clear

runner-up 2019 in the British Champs 1500m.

running community, as she doesn’t like to 10-day training cycle so the way it normally amazing, and had helped me for so many
run on pavements. works is every other week I’ll have a Monday years, but I felt I needed to make a change
Monday is another steady run plus some or a Wednesday off.” to move to the next level. It was the right
drills and strides, followed by possible Summer training follows a similar pattern decision, but it was really hard – it was like a
another run in the evening. to winter, but features a lot more track break-up!”
“Tuesday is my big session day!” she tells work. “In the summer I find it hard going “But Dave and I work well together and
me. “I’ll do a tough session, normally at this from doing next to nothing to doing a track get on well so it’s effortless to work with
time of year it will be timed efforts like 3:00 session the next day, so often I’ll do tempo him. He is just so meticulous in his planning.
with short recovery on grass, followed by or progression strides the day before or else He’s also very annoying because every time
gym and another run.” I tend to feel a bit sluggish warming up.” I think he might be remotely wrong he’s
Wednesday is a recovery day, “I’ll do a 7 or With the Countdown to Tokyo now well always right, it annoys me!”
8 mile run, which doesn’t sound much like a and truly under way it’s crucial that coach “Reaching the final next year is definitely
recovery day right now!” and athlete collaborate more closely than the goal,” she says in conclusion, “when you
Thursday is more quality work, such ever if Sarah is to achieve her goal of lining reach the final at that level anything can
as tempo or a progression run and some up in an Olympic Final in what is now merely happen in the 1500. It depends on the race
hurdle drills, whilst Friday is another single a matter of months, not years. and where you’re positioned so I’ve got to
recovery run before another big session day “David has been great for me,” she is quick work on tactics and getting through the
on Saturday, “hills or grass…or something to attest, having moved from Bud Baldaro’s semi-final. I really want to make my family
equally miserable!” she says, adding “I’m on a guidance a couple of years ago, “Bud was and all my support team proud”.
MARK SHEARMAN

McDonald takes the Watford GP 800m win.

18 BMC News Autumn 2019

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 BMC Academy Camp
DAVID LOWES

DAVID LOWES
DAVID LOWES
T his year’s Residential Camp at Spinkhill,
which ran from October 25-27 was one
of the toughest ever writes Academy Chair,
The water accumulated so badly that it left
our normal training routes inaccessible and
some quick decisions had to be made. Of
David Lowes. course, we are athletes and a drop (many
With another 80 attendees including drops) of rain does not mean we don’t train!
coaches, the training continued its theme Avoiding the lakes of water wasn’t a
of hard work. However, this year’s camp had problem and the athletes got stuck in,
the added obstacle of diabolical weather. literally in some cases in the ankle deep
With this being my 15th year at this venue mud. No-one shirked the task of 8x3min
and my 30th in all, we have had the odd rain with 1min recovery or the 6x3min for the
shower, but this time it rained monsoon-like younger group. Everyone was very wet and
from Friday lunch until Saturday evening. muddy, but I suspect there was a sense of
DAVID LOWES

DAVID LOWES

BMC News Autumn 2019 19

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 DAVID LOWES
satisfaction in conquering the far from ideal

DAVID LOWES
conditions.
All the usual ingredients of a 20-25min
early morning run were done with
educational sessions and drills and exercise-
based workouts along with many fun
elements. With Saucony being our new
sponsors, they kindly designed t-shirts for
the athletes and coaches and I’m sure these
will be worn with pride at future training
sessions.
Dan Studley, from Loughborough, a
Saucony sponsored athlete came as the
guest this year and his story was based
around “Nowhere to Somewhere … and
Beyond”. As a youngster, his times were
fairly poor and the interview was designed
to give the youngsters in the audience
encouragement that success can take a long
time and that enjoyment should always
be first and foremost, along with a lot of
patience.
At the end of the camp, a lot of tired,
but happy athletes went home, hopefully
taking confidence from the continual
encouragement that was on offer
throughout the course. Everyone was a
winner in the eyes of the coaching staff.

20 BMC News Autumn 2019

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 2020 BMC Horwill
Outline
Research Scholarship Frank Horwill MBE
The BMC Horwill Scholarship was established in 2008 and the aim of The late Frank Horwill MBE was the founding member of the BMC
it is to help the British Milers’ Club progress middle distance running. in 1963. As well as working tirelessly for the Club, Frank became
The BMC aims to support coaches who train athletes, and one extremely well known for his work on research and collating
way in which we do this is to present the latest research to them. research from around the world on middle-distance and endurance
In order to be proactive in this area, we have established this running. In order to safeguard his tradition, this scholarship has been
scholarship. established
We wish to encourage original and innovative pieces of
research into middle distance and endurance running and The Research Scholarship
we are offering a scholarship to help at least one individual The Scholarship Award for 2020 will be up to £2000. The award will
pursue a selected topic or area. be paid in stages – some at the beginning, middle and end. Once
In order to apply for the scholarship you will need to complete the award has been made you will be expected to sign a contract to
the application form and return it to us by 31st Dec, 2019. The conduct the research and present the findings to the BMC. The BMC
applications are then assessed by the BMC and shortlisted will then part-own the research with the researcher and it will be
candidates will be invited to a short interview to discuss their made available to all BMC members.
research proposal. Once the research is complete, the researcher will be expected to
Successful candidates will then be offered a scholarship up to present their findings to a BMC seminar/conference. On completion
a maximum value of £2000. Once the funds are awarded you will you will be awarded a commemorative medallion.
be expected to conduct your research and present your findings If you have any questions please do not hesitate to contact Paul
to us. You will also be expected to write articles for our magazine Hayes on 024 76 464010.
and website. Send all completed applications to hayespaul43@yahoo.co.uk

2019 BMC
MARK SHEARMAN
Dr Jess Coulson in
action at the BUCS
champs 2012

Horwill Research
Scholarship
BMC HORWILL RESEARCH SCHOLARSHIP WINNER DR JESS COULSON INVESTIGATING
CHANGES IN MUSCLE AND NERVE FUNCTION OF FEMALE ENDURANCE ATHLETES
ACROSS THE MENSTRUAL CYCLE

The question Background

The menstrual cycle is a regular and Occurring monthly as part of a natural
normal event for females, and although process for most females, the menstrual
we know a number of hormonal changes cycle is essential to maintain bone health
occur throughout the cycle there is little and fertility. It generally starts any time
evidence to demonstrate how it may affect from the age of 12 years and continues until
neuromuscular performance. For coaches the onset of menopause around the age
and practitioners working with female of 50-55 years. The cycle typically occurs
athletes this can lead to conflicting training over a period of 28 days, with the first 14
strategies and uncertainty when dealing days known as the follicular phase. During
with menstrual cycle symptoms and oral this phase, around day 10, the hormones
contraceptive pill use. oestrogen, LH (luteinizing hormone) and

BMC News Autumn 2019 21

BMC_vol16iss2_2019.indd 21 11/11/2019 17:49:19

 FSH (follicular stimulating hormone) rise, the use is for the same reasons. There is, communication between nerve and muscle.
reaching their peak around day 14 [1-3]. LH therefore, a clear need to better understand Studies have been performed in young and
reaches a level around double that of both the more detailed aspects of neuromuscular old, athletic and non-athletic populations
oestrogen and FSH, and rapidly drops off function across the cycle, and if or how it [17-19]. There are no studies to date with
after day 14, while oestrogen and FSH fall off may be manipulated with the pill. this level of detail in young females, nor are
more slowly over a 5 day period. The latter Studies to date have reported a variety there any associated with the menstrual
14 day period is known as the luteal phase of alterations during the menstrual cycle, cycle, menstrual cycle irregularities or oral
and there is a gradual increase in another including changes in muscular performance contraceptive pill use. It is for this reason
hormone, progesterone, which reaches a [10], an increased injury risk [11], increased that we wish to carry out this investigation
peak around day 22 and returns to base levels laxity of tendons and ligaments at the to provide firm, reliable evidence on the
at day 28 [3]. Oestrogen is a key regulator of luteal phase [12] a reduced neuromuscular neuromuscular changes across the menstrual
bone resorption, and insufficient amounts performance in both regular [13] and cycle (regular cycles: eumenorrheic (EM)) and
of it result in an excess of bone being broken abnormal cycles [14]. A further study used with those taking OCP’s.
down with little new bone being formed, MRI scanning to quantify oedema and Aims and Objectives
making the menstrual cycle an essential tool its relationship to athletic agility across Aims: The aim of this project is to map
in maintaining bone structure [4, 5]. the menstrual cycle [15], and suggested neuromuscular performance across the
that increases in fluid retention within the menstrual cycle (or withdrawal bleed for
Current Understanding; Mixed messages muscle compartments may be the cause of OCP users) in female endurance athletes.
Certain stages of the cycle are often fluctuations in neuromuscular performance.
perceived to have the potential to cause However, many of these studies are Current data
a decline or change in certain aspects of inconsistent with the definition of the A sample of our data currently shows no
sports performance and training. In a recent menstrual “phase” and have often used major differences in neuromuscular control
study 51% of athletes suggested that their unreliable methods to define it. There is a between the three phases of the menstrual
symptoms associated with the menstrual distinct shortage of useful data exploring cycle, the stages of oral contraceptive pill
cycle adversely affected their performance these potential changes at the intramuscular use or between eumenorrheic (EM) and oral
[6], with 36.7% of elite athletes reporting level, more often than not making contraceptive pill (OCP) users.
heavy menstrual bleeding to be negatively assumptions based on basic measures of Preliminary data has been assessed from a
influencing their performance [7]. A further muscle strength. These gaps in scientific force tracking task (demonstrated in Figure
large-scale study of 194,054 females knowledge must be addressed in order for 2). Measurements have been taken at
showed that 16.5% of them within the UK coaches of sports to knowingly train their three different levels of contraction; these
population, both active and non-active, female athletes with the most appropriate are 10, 25 and 40 % of each participant’s
were using the combined oral contraceptive exercise for any given point in the cycle. maximum voluntary contraction (MVC)
pill (OCP) [8], and importantly, 74% of which of the quadriceps muscles. Force tracking
confirming they used the pill to manipulate Updated Methods shows the percentage of variation for
their cycles according to training, Intramuscular EMG (iEMG) is a well- each participant in being able to sustain
performance and life events. There appears established method [16] and by closely a contraction for a set period of time
to be no difference in the prevalence of measuring the electrical activity of muscle i.e. a variation of 0% would mean that
oral contraceptive use between elite and fibres, it is able to identify changes in the participant was able to sustain that
non-elite women [9] and it is probable that neuromuscular control and changes in the contraction perfectly without any deviation
from the target line, demonstrating perfect
neuromuscular control. Of the participants
we have measured, we have seen an
extensive amount of individual variability
but no consistent pattern, within OCP users
and EM.
However, it is still very early days and
we have not yet analysed enough data to
make any firm conclusions. The research is
continuing and we expect it to be complete
early next year.
References
1. Janse de Jonge, X.A., Effects of
the menstrual cycle on exercise
performance. Sports Med, 2003.
33(11): p. 833-51.
2. Elliott, K.J., et al., Effect of menstrual
cycle phase on the concentration of
bioavailable 17-beta oestradiol and
testosterone and muscle strength. Clin
Figure 1. Average duration of cycles and fluctuation of hormones. Blue: Sci (Lond), 2003. 105(6): p. 663-9.
Oestrogen, Purple: Progesterone, Green: Luteinizing hormone (LH), Orange: Follicle 3. Messinis, I.E., C.I. Messini, and K.
Stimulating Hormone (FSH). Dafopoulos, Novel aspects of the
endocrinology of the menstrual cycle.

22 BMC News Autumn 2019

BMC_vol16iss2_2019.indd 22 11/11/2019 17:49:19

 Landing During the Menstrual Cycle.
Orthop J Sports Med, 2017. 5(9): p.
2325967117724753.
13. Ansdell, P., et al., Menstrual
cycle-associated modulations in
neuromuscular function and fatigability
of the knee extensors in eumenorrheic
women. J Appl Physiol (1985), 2019.
126(6): p. 1701-1712.
14. Tornberg, Å., et al., Reduced
Neuromuscular Performance in
Amenorrheic Elite Endurance Athletes.
Med Sci Sports Exerc, 2017. 49(12): p.
2478-2485.
15. Sawai, A., et al., MRI reveals menstrually-
related muscle edema that negatively
affects athletic agility in young women.
PLoS One, 2018. 13(1): p. e0191022.
Figure 2. Example images demonstrating intramuscular electromyography. Top left, a pin
16. Piasecki, M., et al., The reliability of
electrode is inserted into the muscle at an established point where there is a large cluster of
methods to estimate the number and
nerves innervating the surrounding muscle. Top right, a schematic diagram representing
size of human motor units and their
the pin electrode within the muscle. Bottom left is an example of the electrical activity from
use with large limb muscles. Eur J Appl
a muscle (top) being produced as a muscle is contracted at a given level of force (bottom).
Physiol, 2018. 118(4): p. 767-775.
Bottom right demonstrates the three measurements taken during a force-tracking task.
17. Piasecki, M., et al., Age-related
Adapted from
neuromuscular changes affecting
human vastus lateralis. J Physiol, 2016.
594(16): p. 4525-36.
Reprod Biomed Online, 2014. 28(6): p. Menstrual Cycle in Young Adults. J Clin 18. Piasecki, M., et al., Motor unit number
714-22. Diagn Res, 2017. 11(2): p. CC11-CC13. estimates and neuromuscular
4. Ongphiphadhanakul, B., et al., 11. Herzberg, S.D., et al., The Effect of transmission in the tibialis anterior of
Oestrogen-receptor-alpha gene Menstrual Cycle and Contraceptives master athletes: evidence that athletic
polymorphism affects response in bone on ACL Injuries and Laxity: A older people are not spared from age-
mineral density to oestrogen in post- Systematic Review and Meta-analysis. related motor unit remodeling. Physiol
menopausal women. Clin Endocrinol Orthop J Sports Med, 2017. 5(7): p. Rep, 2016. 4(19).
(Oxf ), 2000. 52(5): p. 581-5. 2325967117718781. 19. Piasecki, M., et al., Failure to expand
5. Papageorgiou, M., et al., Effects of 12. Okazaki, M., et al., Changes in the Width the motor unit size to compensate
reduced energy availability on bone of the Tibiofibular Syndesmosis Related for declining motor unit numbers
metabolism in women and men. Bone, to Lower Extremity Joint Dynamics and distinguishes sarcopenic from non-
2017. 105: p. 191-199. Neuromuscular Coordination on Drop sarcopenic older men. J Physiol, 2018.
6. Martin, D., et al., Period Prevalence

DAVID LOWES
and Perceived Side Effects of Hormonal
Contraceptive Use and the Menstrual Ellie Baker takes the
Cycle in Elite Athletes. Int J Sports Trafford GP 800m from
Physiol Perform, 2017: p. 1-22. Jacqui Fairchild and
7. Bruinvels, G., et al., The Prevalence and Kirsty Fraser.
Impact of Heavy Menstrual Bleeding
(Menorrhagia) in Elite and Non-Elite
Athletes. PLoS One, 2016. 11(2): p.
e0149881.
8. Cea-Soriano, L., et al., Use of
prescription contraceptive methods in
the UK general population: a primary
care study. BJOG, 2014. 121(1): p. 53-
60; discussion 60-1.
9. Schaumberg, M.A., et al., Use of
Oral Contraceptives to Manipulate
Menstruation in Young, Physically Active
Women. Int J Sports Physiol Perform,
2018. 13(1): p. 82-87.
10. Pallavi, L.C., U.J. D Souza, and
G. Shivaprakash, Assessment of
Musculoskeletal Strength and Levels
of Fatigue during Different Phases of

BMC News Autumn 2019 23

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 MARK SHEARMAN
Dustin in action
in the Manchester
International this year.

Oliver Dustin
Kevin Fahey interviews the European U20 “I am very excited about starting at “I have a scholarship to help me at
800m champion, who ran 1:46.84 to win Birmingham University,” said Dustin. Birmingham Uni and the athletics set-up
the B race at the Watford GP. “I had options to go to the US but as I have there is fantastic. I know Thomas Keen
improved so much this year more support (GB junior 1500m runner) is also coming

W hen it comes to unravelling the

alchemy of how to become a successful
athlete then Oliver Dustin appears to be well
has become available to me in this country
so I don’t have to go to America.
while Isabelle Boffey is a year above – so
that means both European Junior 800m

DAVID LOWES
placed to succeed. 800m victory at
The 18-year-old 800m runner has already Watford in 1:46.84.
proven this summer that he is one of the
brightest young talents in the country, not
just from smashing his personal best to
move into the top ten of the UK All-Time
List for under 20 men but also because he
showed he knows how to win on the big
stage, claiming gold at the European Junior
Championships in Sweden.
Dustin also has a sharp mind to go with
those quick feet as last month as he began
a four-year degree in chemistry, which
will lead to a Masters qualification, at
Birmingham University.
The Cumbrian from Workington
spurned offers to lure him to the American
collegiate system, preferring to stay in this
country and continue to work with long-
term coach Graeme Mason as he seeks to
make that jump for outstanding junior to a
successful senior.

24 BMC News Autumn 2019

BMC_vol16iss2_2019.indd 24 11/11/2019 22:53:51

 champions are now at Birmingham! his stunning time of 1:45.36 to win the trials include BMC meeting in his racing schedule
“I am so looking forward to being there race and England U20 title took him to the having been a regular in recent years,
and starting something new.” top of the UK All-Time Lists. including his first Grand Prix A race win at
Dustin is clearly ready for a new “Max has dragged everyone else in this SportCity this summer and then that PB of
environment, new training partners and a country up to another level because when we 1:46.84 to win the B race at Watford.
new way of life but his move to Birmingham saw him run 1mins 46secs and then 1:45 then “I didn’t run the smartest race at Watford
isn’t a complete overhaul in what got him we all start thinking ‘why can’t we run those so I feel there is more in the tank but I am still
to this point in his athletics career. Dustin sort of times as well?’” explained Dustin. learning how to run the 800m,” said Dustin.
is astute enough to acknowledge that his “If you see someone of your own age run “But I love the BMC races as they are so
close relationship with Mason is one of the 1:46 then it motivates you to training harder competitive and you don’t have to travel all
key ingredients in the subtle alchemy of and race faster. It is a great environment for around Europe to get a fast time – just two
sporting success. junior 800m runners at the moment. hours across to Manchester will do!
“While I may join in with group training “I know not everyone will make it into the “The structure is excellent and they have
sessions at Birmingham Graeme is going to senior ranks but out of the six or seven of us to be one of the reasons why the under
remain my coach,” added Dustin. (GB has eight runners in the top 11 of the 20s are doing so well. We have a lot of
“We get on so well and have a fantastic European U20 Rankings this summer) then opportunities for racing fast times.”
relationship. We are on the same page on you would hope that one or two of us would And in the meantime the hard work
how my career is going to develop and he make it as top seniors.” continues because as an aspiring chemist
has been a massive part of my success and I Dustin hopes to be one of those and Dustin will know that there is no magic
couldn’t have done it without him. certainly for the foreseeable future he will short-cut to finding a winning formula.
“He knows what works for me and makes

MARK SHEARMAN
me tick. I have been with Graeme since In action in the Manchester
2011/12 and I know he is always reading International
new stuff about training methods and the
sport so he is learning all the time and I get
that benefit.
“While I am ready for a change in
environment, we have talked a lot about our
long-term approach to the sport and the
development of my training.
“Winning the European Under 20s 800m
title was an amazing experience but in the
future I want to be there at Olympic Games
and winning British senior titles.
“I want to enjoy a long senior career and
not just be good for four or five years. We are
looking ahead and coming to Birmingham
University is a stepping stone in that process.”
While Dustin has his sights firmly on the
future there is always time to reflect on his
amazing summer and that magnificent
race in Sweden when he led a stunning
British clean sweep of the medals with Ben
Pattison and Finley McLear second and third
respectively.
“That was the craziest race ever!” said
Dustin.
“I will never forget that noise down the
home straight, I couldn’t hear myself think.
Because it was one of the final events the
whole GB team were watching and as we
were all straining towards the finish line
people were screaming at us.
“It was such a special moment to lead
home a British 1-2-3, which I gather has only
happened once before with the men’s 200m.
“It was surreal, though we knew it was a
possibility as we have the top six fastest men
in Europe. Standards are so high in the 800m
at the moment.”
The fastest of the lot, Max Burgin, sadly
had to pull out of the Europeans with injury
but Dustin was keen to praise his rival after

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 MARK SHEARMAN
Sir John Walker takes Olympic
1500m Gold in Montreal

Sir John Walker

MARK SHEARMAN
Walker in action
in the 1990’s.

ALASTAIR AITKEN SHARES A REMARKABLE INSIGHT INTO CAREER AND THOUGHTS

OF THE 1976 OLYMPIC 1500M CHAMPION AS HE RETIRES FROM PUBLIC LIFE.

The most prolific miler in history, to my 1500m, in Düsseldorf in 1977, when Steve
mind, would be Sir John Walker, from New Ovett won very convincingly in 3:34.05.
Zealand. He ran 3:58.8 in Victoria in 1973 and John always, a fighter, never gave up and
3:54.57, when winning in Auckland, New got a silver medal behind Steve Cram in the
Zealand in 1985. That was his 104th sub four 1500m at the Commonwealth games in
minute mile that he did. Brisbane in 1982 (1 Steve Cram 3:42.37; 2 John
At the end of his career, when in his late Walker 3:43.11 3 Mike Boit from Kenya 3:43:33)
30’s and, as he approached 40, he was (Dave Moorcroft won in 1978 in 3:35.8).
still running 1500’s, as fast as ever, and his Also one must say John Walker came
prolific streak ended after 135 sub 4’s! 3rd over 800 in 1:44.9 in the Christchurch,
He was the first to ever break 3:50 for the Commonwealth Games, back in 1974 and
mile with 3:49.4 in Gothenburg on the 12th another fact, not to be forgotten was, that class field. The ‘All Black’ kit, flowing hair and
of July 1975. he broke the 1500 World Indoor record back powerful stride from the 6ft New Zealander,
In 1976. He took Michel Jazy’s 2000 in 1979 with a time of 3:37.4. was something one could never forget.
record off the books, slicing no less than 4.8 Steve Scott, the American runner, did run Then there were the other two talented
seconds from the old mark. a lot of sub 4 minute miles and was World New Zealanders around at the time, Dick
John Walker’s best competitive years were class but not an Olympic Champion like Quax and John’s friend Rod Dixon. The latter
in 1974 to 77. He was unbeaten over 1500m/ John; and, John battled with two very good finished third in the Munich Olympic 1500m
mile all year and won the 1500m Olympic Irish runners indoors Eamonn Coghlan & Ray of 1972 and eleven years later won the
Final in Montreal. Flynn besides Scott also. New York City Marathon. An extraordinary
It appeared after that, problems with leg I had so much pleasure in watching John double act.
injuries and stomach cramps started to play a accelerate, with his withering last 300m, as
part and he had to drop out in one important he built up the momentum to the finish, in a Sir John George Walker KNZM, CBE.
race, which was in the very first World Cup mile race, at Crystal Palace, beating a World- Not all of John’s life was a bed of roses by

26 BMC News Autumn 2019

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 any means... He got Parkinson’s disease in as I do and, thirdly, meeting so many Looking back to what John thought, in
the 1990’s and, in September 2019, he had interesting people.” 1976 and which races did he consider were
to retire from his work as a Councillor for “Naturally I think athletes are very good his greatest races at that stage of his career?
Auckland, New Zealand. The reason was sort of people because they are clean living, “I think breaking the World record last
it really became far too difficult for him to they all enjoy the same sort of thing and it is year for the mile and running under 3:50
carry on. a very healthy sort of a life. It is good to feel would have to be the greatest that ever
He had done a marvellous job. It was really fit. It is a sport that depends purely happened. The world record was virtually
due to him Auckland’s’ children got free on the individual, he’ll get as much success a time trial and probably another great
swimming pool entry and free lessons, so, as he put in, naturally you have to be born satisfaction was running 3:32.4 for 1500m
they could learn to swim and, there were with some sort of talent and I think a lot of and missing the World record by two tenths
other things he achieved as councillor people are, whether it is playing a piano, – but that was also a great disappointment
of course. When we met several times running or whatever.” of course.”
in England, John struck me as someone “I think you have got to have the “Those were time trials virtually running
who did not suffer fools gladly and, he ingredients there to start with. I think I against the clock if I was to think back to my
was always a direct, courteous and a clear was very lucky to have this as my father greatest race, the Olympic would be one of
thinker with a sharp wit. was a runner and I have virtually inherited them, because to beat the whole lot of them
He was so popular in New Zealand; they it from him. But I still had to work upon it would have to be stand out experience.”
built a statute of him in bronze. Obviously and it has not been easy, though maybe I He then made an interesting comment
it must have been modelled from an action have had it a little easier than some other about his stay at the Olympic village, “I
shot when he won the 1976 Olympic 1500, people, “ he added. think when sitting in the Olympic Village
wearing his Olympic race number on ‘694’ I pointed out to John that he ran for 21/2 weeks, facing four walls and criticism
that statue can be seen at a Manurewa town 3:38.0 for the 1500m in 1973 before the from reporters and finally you go out there,
centre, NZ. That was the place he was born, Commonwealth Games of 1974. Would he you run, then you win, naturally it is going
on 12th of January 1952. consider that his breakthrough race? to be a hell of a relief. It is all over; four
His wife Helen has been such a support “I suppose as I had beaten Benjamin years of really hard work. It is everything
for him and his daughter Caitlin assisted him Jipcho, Rod Dixon, Dave Wottle and a few that a Person has dreamed about, winning
to the lectern for his short but final speech other top guys, that was the starting point the Olympic gold medal; that’s it, it’s all
before he bowed out: but unfortunately I had not had sufficient finished.”
“To the Councillors who have helped me experience before the Commonwealth
out of my chair and, brought me tea and Games.” 1976 Olympic 1500m Final
coffee. Thank you, thank you . You know who That 1500m race at Christchurch was a 1 John Walker (NZ) 3:39.17; 2 Ivo Van Damme
you are.” very fast race and both Filbert Bayii and John (BEl) 3:39.27; 3 Paul-Heinz Wellmann (FRG)
“I was raised in Manurewa and it seemed Walker in second place, beat the previous 3:39.33; 4 Eamonn Coghlan (IRL) 3:39.51; 5
the perfect way for me to repay my home World best by Jim Ryun (3:33.1) with 3:32.16 Frank Cement (GBR) 3:39.65; 6 Rick Wohlhuter
town for the love and support that I had & 3:32.52 but John did go on and beat (USA) 3:40.64; 7 David Moorcroft (GB) 3:40.94;
received as a child and then during my long Filbert Bayii the next time they met. 8 Graham Crouch (Australia) 3:41.80.
running career.”

MARK SHEARMAN
He made some interesting observations Sir John alongside Seb
about other great athletes in 1976’ he Coe in the late 70’s.
respected. One is Peter Snell, of course
a fellow New Zealander. Kuts, Ryun. And
Zatopek. He said something to me about
another athlete in 1985: “I think Sebastian
Coe is the most majestic runner I have ever
seen, anywhere in the World. If you can
compare an athlete to a thoroughbred he
has certainly been it. He is not running badly
right now.”
Arch Jelly, John Walker’s coach
commented that John was good at
all sports...he was good at tennis and
badminton. John came to Arch at 19 really
when he started training seriously. He got
stuck into it with obvious results.
John Walker recalls, “My first race was when
I was10 years old running in primary school I
won it and everything started from there But
I never really got interested or concentrated
on running till I was about 17 or 18.”
When we first met in 1976. I asked him
what it is about athletics he liked most.
“First of all I love racing that is prime.
Secondly being able to travel as much

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 MARK SHEARMAN
The Max Factor INTERVIEW
Steve Green talks to Max Burgin and father and
coach Ian Burgin about what has been a mixed year
for the European Junior 800m record holder

MARK SHEARMAN

Bedford 2019 - Burgin en- route to his

1:45.36 new European Junior Record

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 J une 23rd 2019, eight young athletes line up for the final of the
England Athletics Champs 800m. Max Burgin goes to the front and
the only athlete brave enough to follow him is Oliver Dustin. The Bell
run at around 77 seconds. Max’s training partners are a mixed ability
group including some sprinters to push the faster reps.
The Burgins are advocates of XC racing in the winter and Max is a
sounds a fraction over 52 secs. regular in the West Yorkshire League and Northern XC champs. The
The Halifax athlete is clear and running strongly, we turn our weekend of the interview the young Harrier ran in the Northern road
attention to clock as Burgin powers down the straight. It stops at relays for his club.
1:45.36, a new British and European Junior Record, eclipsing David “Max is never going to be the best at XC, but it’s a good chance to
Sharpe’s mark from 1986 (1:45.64). The crowd gasps and then cheers do sustained runs and it’s an escape from the track work, and also
as much in awe and admiration as Ben Pattison and Finley McClear builds strength”, says Ian.
follow with breakthrough performances of 1:46.77 and 1:47.33. The Burgins recognise the role the BMC has played in the Max’s
I congratulate Max and Father Ian (a 1:48.67 800m man) on their development and Ian is quick to pay tribute.
season. I receive the characteristic Yorkshire response of. “It was good “With the BMC we know we are going to get a fast race, without
but wouldn’t say great as it was just five races so who knows how fast having to go abroad with good pacers, for Max also and others
Max could have gone”, said the elder Burgin. They are referring to the it’s a chance to race and learn against senior athletes. Last year at
injury which kept Max out of the European Under 20 champs, where Loughborough he was up against some of the top boys and got
Dustin led a clean sweep and the World trials. pushed and barged a bit, so we took that forward into future races”,
“It was a shame he couldn’t run at the key champs, but the record Ian enthuses.
was a great achievement. It was a learning year, we would say, even “The Watford race, where Jake Wightman took three Brits under
his last race at the Birmingham Diamond League (where he ran 1.46 and most of the top guys turned up, was a race we fancied, but
1:47.99) was useful as we were able to go through the process of the timing wasn’t right for Max, but it was an example of what is
what happens at those kinds of events, and Max was able to toe the possible in the UK with the BMC, so we are really grateful to the club”,
line with some of the top guys around”, Ian reflected. he adds.
Max answers questions very much in unison with his father and We talk of the future and what is next for Max following this heady,
shows a maturity one would not expect of a 17-year-old in analysing but frustrating year.
his season and performances. He recalls the European Under 18 “Max still has a couple of years in the U20 age group, so World
championships of 2018 in Gyor, Hungary, where he had calculated Juniors next year are a priority. If he continues his progress then the
that most people were speed based fast finishers, so he decided to Olympics may come into the equation but that’s not our priority, and
employ front running tactics for the first time. He duly ran away with there are a lot of quality athletes around”, both are quick to point out.
the title in 1:47.36 another U18 GB record, eclipsing the mark he set I end this illuminating interview with Father and Son with the
in the BMC GP at Sportcity in May 2018 when winning the 800m A question of what Ian believes the qualities that have made Max the
race in 1:47.50. standout young athlete in generation.
Burgin’s progression in the sport has been pretty much the stuff of “It helps to have a bunch of British athletes such as Oliver Dustin,
schoolboy dreams. In five years, he has gone from 2:14 as an U13 to his Alex Botterill and also runners closer to Max’s age such as 1:46
present British record mark aged 17. runner Ben Pattison and 1:48 runner Oliver Carvell, who are running
Along the way there have been several standout performances, such quick times, so push each other on. As an individual Max is
including a British Under 15 record (1:54.36) at the 2016 Mark focused and can channel his nervous energy into the race, for us the
Sesay memorial 800m race; where the incentive was a new focus is being able to run fast times in races and not just in training,”
computer from his father. Ian replies.
In 2017 he was setting new standards again with 1:49.42 at It is clear a plan is in place to channel the potential of this
BMC Trafford to take the age 15 best. A win at the 2017 Schools precocious and level-headed young athlete. We look forward to
international was another highlight of the year, following defeat seeing Max and the other UK talent of the millennial generation
by Dustin a week earlier in the English schools. He reflected, “I was blaze a trail in next decade.
disappointed to lose at the Schools, but at the end of the day he’s a
great athlete and I knew I had the chance to win again a week later,
MARK SHEARMAN

which I did.”
The performance that got everyone talking came at
Loughborough BMC this year, the week before the England Champs,
when placed against a top domestic field he followed the pacemaker
Reece Ingley through 800m in 52.4 seconds and cruised away to light
up the meeting in 1:46.80, a British Under 18 record, before it was
eclipsed at Bedford.
We discuss the training that has got him to this elevated position.
Training is very much a family effort with Grandad Brian and Ian
guiding their young protégé. Brian has always been active in a
multitude of sports and much of his work in Rugby League, disability
sports, and athletics influence Max’s programme.
“We do around 30 miles a week, with the usual mix of longer runs
(maximum 8 miles) track and hill work, Halifax is a hilly area so there
is no shortage of opportunity in that area,” they add.
Key sessions during winter on the Spring Hall track include the
staple short recovery 400m sessions and longer runs. In summer
typical training involves 200m reps with long recoveries. A key
indicator of race readiness is a 600m session which pre Bedford was

BMC News Autumn 2019 29

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 Boffey edges Sclabas to take
the Euro U20 800m title with

GETTY IMAGES
Keely Hodgkinson in third

Isabelle
Boffey
Isabelle Boffey’s progress is clocked I didn’t realise how far ahead the Swiss Birmingham University, pointing out that,
by Matt Long who is joined by a coach girl, Delia Sclabas, had got. But during “As a scholar I have an amazing team around
gunning for success. the race I just tried to follow the plan that me who help me train and manage my
It’s a wet autumnal day at the University of Luke and I had come up with. My kick is studies, with the track and gym being so on
Birmingham and the teenager I am chatting the strongest part of my race currently and campus it’s easy to get to and from training. I
with could be any fresh faced student of down the back straight I could see myself have also introduced S&C and physio as part
Biomedicine, who is just about to head gaining ground and after overtaking Delia of my weekly training programme. Coming
off to the lecture theatre. Time is of the with 100m to go I just went for it. I think I to train with BUAC was an overwhelming
essence for this young woman. Like many was actually more excited about the time experience. There are so many of us training
of you, she has to juggle training around (2:02.92) over the win!” at the same which means that I always have
her intense studies. The appearance of the I remind her that she’s also a British someone doing sessions with me and I love
University’s Head of Athletics beside her, Universities two lap champion (both indoors being able to train with other 800 runners
reveals however that this is no ordinary and out) and am keen to know how she such as Mari Smith and Emily Thompson
student athlete. Isabelle Boffey is already a is finding the student competition circuit. who push me in sessions”.
European under 20 - 800m champion and With gusto she reveals, “BUCS was such a She is keen to credit the coaching from
four times national steeplechase champion fun competition for me this year, as a first Douglas Stone at Enfield and Haringey
Luke Gunn, is the coach who has been year I didn’t really know what to expect but before I move on to ask what it is about
there, done it and got the proverbial tee it was such an amazing weekend. I’m also Luke Gunn’s mode of coaching that makes
shirt that she is after. going to be Co-Track Captain this coming them click. With a smile she points out that,
So what of that fantastic two lap triumph year meaning I’ll be a lot more involved in “Luke always seems to know what’s best
in Boris in July? After navigating her way the whole competition”. Does she struggle when it comes to my training, my favourite
through heat and semi-final, Issy recalls with balancing her running with her studies sessions throughout the year are definitely
that, “In the final I knew it was going to be I wonder? my race prep sessions which usually consist
a quick race. After watching the race back She is clearly a fan of the set up at of shorter reps with long recovery but flat

30 BMC News Autumn 2019

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 out. These always seem to get me in the on her debut at the event was an incredibly I did my first BMC race in 2016 which
right frame of mind before a big race as well pleasant surprise”. actually happened to be the year where
as helping me feel physically ready by going As a distinguished Team GB and Team I got my first GB vest, I also got my first
at race pace”. England runner for the last decade and senior England vest through an indoor
At this point I turn my attention to three more, I ask what Luke’s own international Sheffield BMC meet”.
times Commonwealth Games chaser, career can bring to the table in terms I ask both how winter progress will be
Gunn. I remind Luke that I’m aware that Issy of the development of Issy’s race craft. benchmarked with Luke explaining that
has competed this last season both over With typical modesty he assesses that, lab testing is available to his athlete as part
400m and 1500m with the Loughborough “I can honestly say, coaching at the of the British Athletics Futures Scheme
international. I want to know if this was international level is completely different before playfully adding that cross country
deliberate strategy in terms of progression to competing and each athlete needs could even be on the agenda! He says
from being an event group to an event different input on race day. Most of my shrewdly, “The main thing will be keeping
specialist athlete. input has actually come from watching patient with her progression from junior to
Candidly he discloses that, “We planned national and international 800m’s in the senior ranks”. Issy has a lecture to dash off
in a 400m in the indoor season off very past few years - which are just like huge to and has one eye on the clock.
little speed work to make sure that we physical games of chess played at an I sneak in one last question about her
hadn’t negated one of her strengths intense speed!” long term ambitions in the sport. Her face
during this aerobic phase before the He is understandably keen to credit full of animation, she maintains that, “every
upcoming 800m races - and both of us the wisdom imparted to him by his own athlete wants to make it to the Olympics
were stunned that she ran a 54.30, from a former coach and colleague at BUAC, Bud and that will always be the ultimate goal.
standing start, without any specific work Baldaro, who was of course a popular I would definitely like to go sub 2.02 and
for the event! Her 53s 4x400m split at the recipient of the BMC’s Lifetime Services to even quicker if everything goes to plan
European U20 Championships, which came Coaching Award several years ago. With this season”. As she disappears amongst
after three 800m races in preceding days, conversation focussing on our club, I am the throng of fellow undergraduates I am
shows just how fast and powerful Issy keen to know how the BMC has aided left feeling that Isabelle Boffey is a young
is. The 1500m was actually planned in to Issy’s development and emphatically she woman whose hectic life is led with one eye
give us a benchmark, to judge her aerobic responds that, “I view BMC as a vital part on both clock and stopwatch. With Luke
development in the coming years - her 4.20 of any UK distance runners season. I think Gunn’s guidance, her time will surely come.

MARK SHEARMAN

Boffey powers to Manchester

International victory over two laps.

BMC News Autumn 2019 31

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 41 Days
THAT SHOOK THE WORLD

MARK SHEARMAN
INTERVIEW
The man voted as The Greatest
Miler Of All Time, Sebastian Coe,
rereshes Matt Long’s memory
about 41 days that changed
middle distance history.

Exhaultation and vindication Moscow Olympic 1500m Gold ahead of Jürgen

Straub in 1980 following his silver medal in the 800m behind Steve Ovett.

32 BMC News Autumn 2019

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 MARK SHEARMAN

MARK SHEARMAN
Stuttgart 1986: Famously quoted as ‘Three Spitfires coming out of the Sun’.
Coe powers to Euro 800m gold ahead of McKean and Cram.

Coe in the 1500m heats LA 1984.

J uly 17th 1979. Bislett Stadium. Oslo.

Norway.
Lining up for the start of The Golden Mile
effectively pulled off the track for ‘running
too slowly’ in the opinion of our founder,
Frank Horwill, in an 800m race on a foul
remains unaware of his feat, as Scott places
second and the rest of the field including the
now former world record holder Walker trail
are 13 men whose collective presence night in Barnet Copthall way back in 1971. home in his wake. Half way down the back
constitutes the best field ever assembled for That’s was eight years ago… straight he picks up on the collective roar
a race over four laps of any athletics track Setting the early pace in the Golden of the crowd and claps his hands together
in history. There’s Kiwi, John Walker who Mile is the blond haired and red vested in excitement as a tidal wave of realisation
brings to the table not only his world record Steve Lacy, who takes the field through the washes over him.
of 3:49.4s but his status as reigning Olympic opening 440 yards in 57.8s. After 600m, it’s Exactly 40 years later, Sebastian Newbold
1500m champion, which he achieved in the American record holder Steve Scott, Coe still seems in somewhat of a state of
Montreal three years previously. Then there’s who is placed 2nd. The faithful Lacy reaches shock when reflecting on that warm July
the two-time American champion Steve the halfway point in 1:55.3 before stepping evening at the Bislett stadium. With typical
Scott, who sports an impressive 3m53s off onto the infield and allowing the eager candour he stresses that, “I guess the thing
clocking over the imperial distance. At 24 Scott to take over. At this stage, the 22 year that sticks out in my mind about the whole
years of age compatriot Craig Masback old Brit wearing number 9 follows him. With summer of 1979, when I look back 40 years
sports a PB just a second or so slower than 700m remaining, TV commentary notes that later, was the sheer unexpected nature of it. I
the aforementioned Scott. a gap between the front two and chasing had a sketchy training season because I’d got
Europe has considerable presence in pack is growing as, “Wessinhage (is) not able other things going on in my life. I managed
the shape of continental record holder to move with them”. to slither my way through my degree at
(3m52.4s) Thomas Wessinhage of Germany From this point onwards Irishman Lougborough University that year”.
and the so-called ‘Chairman of the Boards’ Coghlan will give chase but to no avail. With At this point I remind him that although
- Irishman Eamon Coghlan, whose world 500m to go, it’s already down to a two horse he may well have been the slowest man on
leading 3m52.9s means he is a definitive race between the favoured American and paper for that Golden Mile, that perhaps
threat. Heading the challenge for Team GB is the unfancied Brit who has moved alongside his billing as a rank outsider was somewhat
reigning Commonwealth 1500m champion him. The bell is reached in 2m53s as the unjustified given the fact that he had
David Moorcroft (3m55.1s) and 22 year inexperienced BMC athlete moves past decimated Alberto Juantorena’s world 800m
old Jon Robson (3m54.3) who took bronze Scott. 300m to go and the young man from record in that very Oslo stadium just 12 days
behind Mporcroft in those Edmonton Hallamshire Harriers now has 9 yards on the previously. With a grin Seb calls that, “My
Games. They are joined by an 18 year old American. As he enters the home straight, a coach (and father Peter) told me, “Just run as
Scott, Graham Williamson, who as European nervous glance over his left shoulder belies hard as you can for as long as you can. You
junior record holder will go on to challenge the face that the lead has now increased to may not win bit at least you will know what
for a place in the Olympic team for Moscow 15 yards. The commentary team note that the Delta is and be able to compare yourself
12 months later. there’s “a slight grimace but he’s so relaxed.” with others’”.
The slowest man in the field (3m57.6s), As the crowd rises to its feet and heads This was a strategy which yielded a mind
will sport number 9 on his white Team GB turn towards the clock in anticipation of blowing 1m42.33s as he sliced more than
vest and admits in a pre-race interview that something very special, the Loughborough a second off the giant Cuban’s (‘El Caballo’)
as an 800m man the race, “possibly calls University student takes one more glance previous world record. If Coe is understated
for a bit more specialist work than I have over his shoulder and seems to ease down about this 40 years later its perhaps because
been doing”. The young man from Sheffield as he crosses the line and raises his right arm a conversation from Norway back home to
is at best what John Walker refers to in his in celebration. Sheffield left him feeling firmly grounded
pre-race comments as, “the question mark He appears unaware that time is frozen on the evening of July 5th. Struggling to
of all the athletes”. Indeed this young man at 3:48.95s- a new world record by half a contain his laughter, he remembers that,
made an inauspicious start to his BMC second or so. Even as he is engulfed by “My abiding memory was having to ring him
racing career when, in his early teens, he was a throng of camera clicking reporters he back in Sheffield because my coach was at

BMC News Autumn 2019 33

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 MARK SHEARMAN
Training in the Sheffield
Peak District (1979).

work on the day. I had to get a secretary to one point and thinking “Blimey I’ve got 40 3m32.03s)”.
pass a message to him. I remember asking metres on them’”. As we say our farewells I remind Seb
her to pass on the message that his son had So what of his third and final world record about our Founder Frank Horwill, accusing
just broken the World 800m record and she in that amazing 41 days in the summer him and his competitors of “Crap running”
made a note of it and said matter of fact of 1979? On August 15, organisers of the over a loud haler on that rainy night in
‘Alright then’ and abruptly put the phone Weltklasse meeting in the Swiss capital of Barnet Copthall in 1971, when he was pulled
down without uttering another word!” Zurich unashamedly marketed the event off the track before the race was restarted at
Despite his pre-race interview assertions as an overt bash on Tanzanian Filbert Bayi’s a faster pace!
about not being adequately prepared for longstanding record. It was however, forces He laughs once more seeming not to
a Golden Mile, I press him as to whether closer to home that initially appeared to want to take himself too seriously. I shake
this 800m gave him the kind of confidence have put the pressure on him to add to his my head in disbelief that the teenager
he needed despite his choosing to play record tally. struggling to break two minutes for 800m
his cards close to his proverbial chest. One He stresses that, “It was Stan Greenberg has gone on to rewrite the record books
senses that his sentiments back on 5th July and Mel Watman- being the great and change the course of middle distance
were indeed sincere as he tells that, “After historians and statisticians of the sport history in just 8 years since that teenage
the 800m world record, I got asked by the that they were and are. They reminded me humiliation. It’s a long journey from Barnet
meeting promoters if I’d come back and that no one in the modern era had ever Copthall to Bislett and perhaps an even
run the Golden Mile which of course was held 800, 1500m and mile records at the longer one to the hallowed offices of the
again at Oslo. I have to say that this world same time- so I had to go for the 1500m IAAF in Monaco- but if Lord Coe can do it,
record was even more surprising than the record”. Was there more pressure on him why can’t you try?
800m record. I remember thinking to myself third time out because it was expected of
MARK SHEARMAN

‘Will I have enough petrol in the tank?’ him, I wonder? With a nod of affirmation he
Brendan Foster had thrown me in deep continues that, “Ironically that was the only
back in 1976 I think it was, when I ran a mile record I actually prepared for and it was by
at Gateshead. I think I managed to break 4 far the toughest because I had to go out
minutes but in 1979 I didn’t consider myself from the gun to get it.
a miler. When I lined up against some of I remember training in the hills up at
the world’s top milers in Eamon Coughlan, the Swiss national training centre and
Thomas Wessinhage, Steve Scott and Dave being looked after by people like Stefanie
Moorcroft, I knew I’d be fine for two laps but Hightower. I didn’t do much by way of
after that was unknown territory. After a lap cooking or cleaning for myself while I was
and a half I thought to myself, ‘Do I go for up there! There was definitely more pressure
home?’ I just felt so comfortable. At the same with this last record because the weight of
time I had this nagging doubt and voice expectation was on me to do it and I think
inside my head saying, ‘Now don’t get too BBC TV cut live into it at one point”. Ever the
cocky. I delayed my run for home for longer perfectionist he adds ruefully that, “I think
than I thought. When I went I remember if I’d have had pace making I could have LA 1984: The famous signal to the press following
nervously looking over my shoulder at run 3m31s or so on that night (rather than Coe’s second 1500m Gold.

34 BMC News Autumn 2019

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 MARK SHEARMAN
Coe retains his 1500m Olympic title in
a new Olympic Record of 3:32.53 with
Steve Cram taking the Silver medal.

BMC News Autumn 2019 35

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 Winter is where it all starts
The winter season for endurance athletes Many cross country champions are WINTER BASE PERIOD
is a crucial period in the development of naturally gifted and can run equally as well If the winter is the start of the preparation
training towards summer goals writes over any underfoot conditions. There are for the summer, then many imponderables
David Lowes some however, who are mediocre on the have to be addressed before embarking on
track but almost unbeatable over their 7-8 months of endeavour. Some of these
The winter is the start of a phase of training chosen surface. Numerous cross country are what targets have been met, exceeded
and racing over varying surfaces and specialists will do some of their quality or not met at all and the reasons why these
distances with the major races commencing sessions on their racing surface and the have happened and more importantly how
in January through to March. Others may more astute will do their specific sessions on any malaises can be improved. Perhaps
treat the winter as the start to the following the type of going that their next major race more relevant is what are the targets that
summer season with the main aim being will be run over. are currently being pursued. If the summer
to work mainly on current strengths and The cross country athlete needs to be very season has been a success, does the athlete/
build upon weaknesses both physically and versatile, being able to run equally well on coach try to replicate the type of work that
mentally. bone-dry flat courses, hilly courses and also has been done or try something slightly or
Taking a closer look at how the endurance stamina sapping mud baths and sometimes a even totally different?
athlete can maximise their winter work mixture of all of those. Some of these courses The winter is without doubt the start
to pay the greatest dividends can be will be short laps with many tight turns and for whatever facet of running you choose,
categorised as follows: most will have an open inviting start which cross country, road running, indoors or the
zz Good at cross country, but poor on the will mean starting at break-neck speed. Cross ultimate outdoor summer season.
track country is certainly not even-paced running Over the winter months heavy work can
zz Uses cross country as strength work for with uphills, mud, tight turns and down hills be undertaken in colder and wetter weather
the track meaning a vast difference in pace. and the distribution of the work can go awry
zz Uses cross country as a preparatory

MARK SHEARMAN
phase for the indoor season
zz Doesn’t compete at all, but does higher Callum Hawkins seen winning
volume work with the summer in mind BUCS XC in 2016 has used XC as
zz Doesn’t compete initially, but targets part of his winter preparation
the indoor season with extra mileage as
preparation for the outdoor season
zz Some are unique, although not rare, in
that they are equally good on all surfaces
The winter allows the athlete to readjust their
training so that come the spring they are in a
position to test their improved fitness levels
in competition, but only if they have a plan
that is specific with targets in mind.
There are many traditionalists who
think that cross country should be run
over ankle deep mud with much uphill
and downhill terrain and that you cannot
be successful without it. Rubbish! It’s
what you do on the training ground that
matters. The winter is a break from track
running and encourages endurance
gains as opposed to speed development,
though those that neglect speed in this
period will do so to their detriment.
The winter is certainly not a rest period.
It is a long structured phase which will
hopefully lead to excellence in the short, but
intense summer months. What is needed
for success in the track season is a winter
that has few interruptions through injury or
illness. During this period strength will have
been improved along with aerobic capacity.
Nevertheless, don’t panic if the plan doesn’t
run smoothly, there are always ways and
means of getting things back on track.

36 BMC News Autumn 2019

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 MARK SHEARMAN
if not planned carefully. At the start of the Hawkins en-route to
winter work in September/October athletes 4th place in the World
can be very enthusiastic and keen to train Champs marathon.
hard, however this eagerness can diminish
quickly as the enthusiasm wears off through
session boredom, fatigue and the longevity
of the season.
The hard work completed in the winter
months can be wasted in the summer if the
transition from one season to another is not
done correctly and let’s be totally honest
here, the UK traditional annual fixture list
doesn’t help one jot. The commencement
of either season can see some good early
performances and this is down to being
too eager without a lot of thought about
peaking later on. Even though the track
season is comparatively short, form can
be lost very quickly through a lack of
application, both physically and mentally.
More athletes get disillusioned quickly
in the summer season than in the long
winter months through tougher, more
intense sessions which lead to higher levels
of fatigue. Some of these sessions include
increased aerobic and anaerobic work which
is not only faster but with much shorter
recoveries and all are usually against the
stopwatch. If targets are not met then
confidence levels can drop dramatically and
if competition outcomes are poor, many such as: improving running style and depending on the length, is in actual fact
inappropriate thoughts can occur leading to thus efficiency, strengthening of physical speed work, only against a resistance.
total apathy and disillusionment. deficiencies such as quads, hamstrings, Those running an indoor season need
Indoor competitions allow a three to four calf muscles, core strength, flexibility and to implement speed elements at an earlier
month preparation period before competing mobility and drills, circuits, weights and box stage in the winter, along with the heavy
in January and February albeit with more jumps can address these weaknesses. endurance work. Levels of speed work will
volume being done than in the summer. Weather conditions must be reasonable be different for specific events and 800m
For realistic targets to be met some solid to deliver quality sessions, but the athlete will be much more speed oriented than
criteria needs to be set before training can’t keep putting off doing sessions if for 3000m. Once the indoor season is over
begins at the start of a new season and the weather is poor and it is a fact that it is imperative to go back to early winter
some of these are: many athletes thrive because of occasional endurance work before embarking on the
zz What things have I done well? adverse circumstances. Not many things pre-summer work to reinforce the elements
zz What things have I not done well? are certain in running, but for those doing needed for a specific event.
zz Which things were satisfactory, but can an indoor season two things are written As the spring approaches it is then that
be improved? in stone – it will be warm and windless. the specific training begins and with the
For speed to improve, short sprint work has Shangri-La! improvements gained through the cold
to be done regularly, especially if generic Speed in the winter can be added winter months it is expressed in better
make-up is more pertaining to ‘slow-twitch’ as ‘bolt-ons’ to a main session, such as sessions which are faster, better in quality
fibres. No medals are given for triple digits 6x1000m at 3k pace off a short recovery through shorter recoveries and even more
in the training diary at the end of the week if with a 400m at max effort at the end. repetitions.
you can’t sprint when under duress. Okay, it’s not technically speed, but it does The winter can be viewed as a
Endurance athletes are reticent to change help enormously in implementing speed development phase while the spring is the
and yet it is one of the most neglected, but ingredients and rhythm that the athlete time for preparation with the summer being
beneficial ways of improving a performance needs to find. When it comes to pure speed, where all the specificity is put together for
in competition. Most athletes tend to the best way to get leg turn-over built up is the delivery of peak performances.
think about speed in terms of the summer to do some ‘flying 40m sprints’ at the end of Don’t be fooled, winter training doesn’t
months, but why take months to get it and a session which fires up the fast-twitch fibres necessarily mean cross country running, but
then put it on hold throughout the winter? (6-12 reps with a walk-back recovery). This it is undoubtedly the foundation work for
If you want to improve speed you need to speed is something that you never attain summer targets.
develop it in the winter months. This may in a race, but if you can do these regularly, David Lowes is BMC academy chair,
not necessarily mean running fast all of the when it comes to the slower rep work, these event organiser and secretary as well as
time and may require the enhancement can be handled with increasing ease. It’s a freelance level 4 coach, athletics writer
of other things which can improve speed also worth remembering that hill work, and photographer

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 Training Adaptations Over
Time & The Fuel For Running
By Charles McConnell its sustainable power.

HARRY SHAKESHAFT
Elliot Giles wins the
The ‘Big Three’ of endurance are Maximal Whilst the cardiovascular adaptations-
Trafford GP 800m.
VO2, Lactate Threshold (Tempo/ OBLA) and both central and peripheral- were helping
Efficiency. VO2 Max is all about how much X improve his VO2 Max, there were major
oxygen can be delivered and used by the changes happening in the muscles of his legs.
body’s muscles. Dramatic increases in VO2 These local muscular adaptations include: -
Max in individuals who have never been more mitochondria, more enzymes to help
active, can be seen after just one week of with metabolising fatty acid metabolism,
training, even if only running at 50% of max. and an increase in the number of capillaries
This factor is primarily about the delivery surrounding muscle fibres. Together, these
of oxygen. A higher VO2 Max increases the mean that X’s leg muscles use less fat and
potential for more and better use of oxygen glycogen at any given running pace. In
by the body’s muscles. It is limited by the addition, the glycogen is more likely to be
maximum pumping capacity of the heart- completely oxidised metabolically rather
stroke rate + stroke volume. Of these, any than -when he started running- metabolized
improvement is down to a bigger stroke to lactic acid. Thus after six month, X now
volume (due to an improvement in blood has not only a higher VO2 Max, his lactate
volume) rather than stroke rate. threshold may have improved by 10%. It
After six months of training, any gains gets better as these gains are even greater as
begin to taper quite markedly, with a possible they are now relative to a higher maximum.
initial improvement of upto 20%. As well as Original threshold for sustained running
gains in an individual’s absolute VO2, there was at 57% of 3.0 (1.71 l/min), and the new AEROBIC SYSTEM. Senior athletes, training
may be also higher figures in relative VO2 sustainable result is 65% of 4.0 (2.6 l/min)- an for 1500m and longer should consider doing
Max. Thus an example of runner X who starts improvement of 30%. It keeps on getting a tempo run - of 5 miles minimum -every
at 3.0 litres/min and weighs 78kg (3000/ 78 better, for if X continues to raise the intensity two weeks- and ideally over the same course
= 38.5ml/min/kg) could improve to 3.5 at of his training, his lactate threshold will to monitor improvements.
74kg = 47 ml/min/kg (with a slight drop in continue to improve over many years (unlike
weight due to any initial training). Continued VO2 Max) before it eventually it does level off. Efficiency
running with more intensity could mean X In tempo sessions, you are trying to run at Efficiency in endurance terms refers to
would top out at 4.0 @ 72kg (56) as the slight higher % and nudge it down. For example, getting metabolic work done at at a given
drop in weight helps improve the relative as a beginner, you are trying to move from level. It links the sustainable power of the
VO2Max score. Individuals who start at a a pace of 6.00 per mile for two miles down first two factors to performance velocity.
higher VO2 Max will see a much less startling to 5.40 pace. You cannot go straight to As we have a limited engine, if we can
relative rate of improvement. Depending 5.40 pace as 6.00 pace is just on the edge improve how efficiently we are moving, we
on the time of year, the training being of aerobic and anaerobic running, and as can continue to improve our performance
undertaken and whether peaking for a target tempo running is on the line between the results. The more efficient, the faster pace
race, VO2 Max can fluctuate widely with two systems, it is too big a single move into we can run at at a given level of energy
the interplay of volume and intensity. With the anaerobic system (territory) in one go output. This is more relevant, the more
more years of training the VO2 Max may not and the athlete would soon wear out. You training you do for your event and the
improve- indeed, it may worsen due to age have to do it in stages- thus to 5.56, then longer your event. It is not very relevant
factors, however performance results may 5.53, to 5.50 over a number of weeks and so for low mileage 800m runners, but it starts
still continue to improve as the impact of the on. Years later, when you might be trying to be so for the 1500m and above, and it
other factors kick in (see later). to go from 5.00 pace for five miles down to is increasingly so for 10k and especially
4.45 pace, the same principle of progression marathon specialists. On a treadmill test,
Lactate Threshold (Tempo/ OBLA) in small stages applies. a good result will be at 200 and below-
Lactate threshold is all about the utilization Lactate threshold running is an aerobic the lower the better. However, it does
of oxygen. What you are trying to do is get session (just!). You are trying to teach not mean that the most efficient runner
used to running faster without accumulating the aerobic system to take more of the will win. The very low scores recorded by
the acidity build up associated with lactic work load. Experiment with a push/ pull Zersenay Tadese have helped in his World
acid. It is limited by the capillary density, approach; where small parts of the run are half marathon successes, but he has not
enzyme levels and the mitochondrial just faster than the target pace (the pull) enjoyed equivalence in major games 10k or
density in the muscles which are powering whilst other sections are run at just slower marathon races. Efficiency may continue
movement. VO2 Max + Lactate Threshold than the target (the push). Tempo runs, to improve in runners over many years,
together is your ‘engine of performance’- done at Lactic Threshold Pace TRAIN THE simply due the volume of running. This was

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 also apparent in the classic study on Paula importance of using VO2 Max as an indicator then later up to 22 seconds work by ATP
Radcliffe over a period of five years, which is of performance. Over the five years, (1) + CP. For extended sprinting up to c45
discussed below. shows that lactate threshold improved 20% seconds the energy is supplied by ATP +
(15- 18), whilst (6) shows an 11% reduction CP and muscle glycogen. Beyond that and
Why is this relevant to my training? in the VO2 to run at 16 km/h -indicating a the move into the energy for endurance
When you start training, your results will much improved running economy. This racing and training, it is the combination
probably improve quite dramatically even improved running economy helps offset of muscle glycogen, lactic acid and fatty
if you just run slowly. All three of these the drop in VO2 Max. (7) Estimated running acids. The really important thing to note is
ingredients will vary as you intensify your speed at VO2 Max was better and more that: Lactates Are Not A Foe- They Are A
training to a peak, recover from an injury accurate predictor of 3k performance. Fuel. The bad boys are the hydrogen ions
or start a new season of increasing volume Treadmill tests can be informative, but which poison the system. Lactates have a
and/ or intensity. However, if you have been athletes might be better advised in bad reputation, perhaps inevitably when TV
training for a few years, you might like to developing the older skills in judging efforts commentators describe an athlete finishing
consider the time spent trying to increase and paces- by becoming experts in listening a race ‘as swimming in a sea of lactic acid’.
VO2 Max when it is already at a very high to their own bodies and not placing too However, lactates are simply a fuel and not
level and unlikely to go much or any higher. much over reliance on some technologies. your foe: you should learn to use them and
Perhaps a change in training emphasis to One final point: the fuel for running not fear them. They are there to help you.
a focus on lactate threshold and efficiency depends on the interplay of duration and With thanks to Stephen Seiler
will be more productive, simply due to their intensity. The three energy pathways
longer timeframe of producing gains. are; ATP-PCr, Glycolytic/ Lactic Acid and References
The relative importance of VO2 Max / the Aerobic/ Oxydative systems. For fast Jones A (1998) A Five Year Physiological Case
Tempo running and efficiency is considered sprinting, the energy is supplied initially Study Of An Olympic Runner, British Journal
below. I have compiled a table from the by the ATP stored in your muscles and of Sports Medicine, 32 pp39-43
five year study by Jones of Paula Radcliffe

MARK SHEARMAN
(and Power of 10) which shows the effect of
changes in a number of variables between Doha 1500m finalists:
the years of 1991 and 1995. In 1991 Gourley (3:37.30)
Radcliffe was 17 and thus 21 in 1995. She Wightman (3:31.87)
was World Junior XC winner in Boston in Kerr (3:32.52).
1992 and I watched her compete in the
World Championships in Stuttgart in 1993,
where she finished 7th.
*By 1995 she was focused on the 5000 as
the IAAF were on their way to deciding that
women were no longer weak and feeble
females and the 5K had replaced the 3K. In
1991 she was 1.68m tall (BMI 18.2); by 1995
she was 1.74m tall (BMI 17.3). Note she did
not stop growing at 16! Body fat remained
healthy- never under the critical 10% figure.
After her first five years of training, her VO2
Max score was already 72.8.
Between 1991 and 1993, her 3k time
improved by 43 seconds whilst her VO2 Max
fell from 72.8 to 66- indicative of what has
previously been noted about the relative

1991 1992 1993 1994 1995

1 Lactate Threshold (km/h) 15.0 16.5 17.0 18.0 18.0

2 Lactate at 17 km/h 3.7 2.8 1.6 1.6 1.4

3 Maximum Speed (km/h) 19.5 21 22.5 22 22

4 3k time (Power of 10) 9.23.39 8.51.78 8.40.40 Injured 8.40.82*

5 VO2 Max (ml/kg/min) 72.8 68.5 66.0 67.0 66.7

6 Oxygen cost of submaximal running lactate threshold was 53.0 51.0 50.6 47.6
at 16 km/h + 1% treadmill grade lower than 16 km/h

7 Speed at VO2 Max 19.0 19.5 20.0 20.3 20.4

8 Body Mass (kg) 51.3 52.2 53.0 54.4 52.5

9 Body fat (%) 15.7 13.4 11.8 15.7 14.1

BMC News Autumn 2019 39

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 Analysing training
schedules for coach learning
By Charles McConnell is no information about his many years of

MARK SHEARMAN
Training schedules are one part of coach progressive training before this snapshot is Former American
5000m record holder
learning that a motivated coach can seek presented.
Bob Kennedy in the
out in their attempt to become a better, He seems to have done only 1500m and
Atlanta Olympics.
more informed coach. The problem in 5K sessions. There would seem to be a
studying them lies in appreciating what is clear pattern of using only reps of 200s and
important or not and also what is included 400s for 1500m sessions -often in sets and
or excluded. In this study, which focuses rarely run straight through. Is this pattern
on Bob Kennedy, the training runs have only done in the summer when aiming for
been excluded to save space. The average a summer peak or does the winter include
for these weeks is 68 miles per week; not building up to 12/ 16/ 20 x 400 - with the
excessive- and certainly within the mileage 400s being run slightly slower -with no
that most serious endurance athletes would sets, which then develops into a more
be able to achieve. Was this a year round demanding summer session done faster
pattern, or does it just show a smaller and in sets? He often ran three sessions a
summer average which differs from the week, but as they were not all very hard or
winter training? There was no indication of even hard sessions, his residual tiredness did
the pace of these runs. Were the steady runs not build up. How hard should your hard
at 6.00 or 5.00 minute miling? The figures sessions be, and how many hard sessions
in brackets show the weekly total mileage. should you do each week? There is much
Within this period, two single runs of 11 & more variation with the 5K sessions, but first,
13 mile runs were the only two runs over 10 let’s look at the 1500m sessions.
miles - the next longest was 8.5 miles and A number of the sessions are not more important and also a good indicator of
the most frequent were runs of 5 miles. particularly taxing: the regular 200 metre progress. You do not have to hammer each
Even though he often trained twice a sessions seem doable (one thing to bear session. If your aim is to run at c58 pace for
day, he did not exceed 12 miles a day: often in mind is -is the information clear? On 400m, why not run that and not at 55 pace?
running just 2 x 5, or a 5 and 3 miles with June 16th does the 75 figure represent You can alter the impact of a session by
some strides or some other combination on the recovery after each run - which I think changing the recovery as well as by the speed
those days when sessions were not done. it does (did he jog 200 for the recovery?) of the effort.
The first most important lesson to take away or is it 75 seconds run and recovery with As for running at 5K pace, note that he
is that examples of training very rarely give a 2.45 between sets? The June 10th 3 x 4 x ran 3 preliminary races, an American record
complete picture of what an athlete does for 400 with 60 seconds between runs and 3 and two finals in nine weeks: the first to
the entire year leading up to a major games. minutes between sets should not frighten guarantee selection and then the Olympic
Mostly you get little snapshots. There are a good athletes. Note how it is slightly final for a total of 6 races at that distance.
number of year long and even longer than changed on June 24th and then later on July As well as these, he did 6 sessions focusing
one year examples, but you have to look 17th in the final two week peak. Also note on aspects of the 5K. Note the subtle
very hard to find some of them. how it is changed on July 5 th as a peaking changes. Unlike the 1500m sessions, many
In the table below, are the most important session for the American 5K record attempt. of these 5K sessions would defeat all but
sessions in the last nine weeks of Bob Also note on July 26/28th, how the interplay the best athletes.
Kennedy’s training leading up to the Atlanta between volume and intensity is reduced in June 4th - a pyramid focusing on quality
Olympics where he finished 6th in 13.12.35. the period leading up to the peak. work -4600m volume.
It covers only a short period of time, leading As the 400 sessions would seem to be June 8th- 3 x 1600m with the lap times
up to a season peak- how representative is aimed at 1500m pace (with the 200 sessions probably targeted beforehand. This is a
this of his training throughout the year? So slightly faster) - this makes the slightly slower brutal session, with wild changes of pace to
the lesson to be taken from this refers to 5k pace sessions feel easier due to regular practise any similar possibilities in a race. It
training and racing toward a summer peak. runs at faster than 5k pace. The pace for the is unwise to do anything untried in a race as
It tells you nothing about what he was doing 1500m sessions do not seem to alter very you do not know how you are going to react
in the nine months prior to June 4th. It tells much: they do not get increasingly faster. It is to something you have never faced before.
you nothing about how fast he was running important to remember that for Harry Wilson, You should have used your training sessions
the runs and very little about what else he simply running sessions faster was not always well and often, to mimic what could happen.
was doing- weights, core, circuit training the best way to recognise improvement. Recovery was 3 minutes- not the 15 minutes
etc, although he does record taking an ice Sometimes, just running at the pace of a of Steve Prefontaine in 1972 -4800m volume.
bath plus a light massage after the first two previous session but being more relaxed and June 13th- a mini sharpener session for
rounds before the 5K final in Atlanta. There working less hard doing the same work was the American Trials -2200m volume.

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 July 2nd- 3x (1200/ 400 (Rec 60/ 4)). this help to avoid attention and pressure they are often incomplete and only provide
This was 6 days before the attempt on the for a home games? In this period, he did a limited snapshot, and even an idealised
American record and is another brutal race over 1500m as a sharpener and almost version of what training they have been
session of a rep at 5K pace -followed by a certainly he was able to put into practice doing. Do not copy what Olympic athletes
short recovery and then a 400 at 1500m what he had learned from previous seasons, are doing- they are outliers. Any examples
pace with a longer recovery. This is a including when to schedule very hard of what full time athletes with 16 hours
peaking session -4800m volume. sessions and also how much recovery he of the day to train in multiple sessions,
July 15th- a straightforward (?) 5 x K needed between major races and sessions. as well as do the other support work and
session at 13.00 pace- run very fast with The reduction in quality sessions volume also have the ability and time for mid day
each effort getting faster as practice for a would seem to have started on July 21st - naps for recovery are not to be copied
Championship race- but note the recovery with 10 days before the 5K first round, but indiscriminately if you only have two hours
is now down to 2 minutes. Anybody fancy overall training volume remained consistent to spare after a full working day. Rather,
trying to run those times with that recovery? in the mid to high 60 miles per week. try and understand what they are trying to
July 23rd - downward pyramid, again getting Training schedules from the best athletes achieve in their sessions,and understand
faster in the peaking phase- 4000m volume are a useful tool for coach and athlete to what are the most important lessons for
Note that he seems to have been out of learn about what these athletes are doing. you and why, and then adapt it to your
America for 4 weeks until July 18th. Did However, it is important to remember that circumstances.

Bob Kennedy 1996 Training: Key Sessions & Races Prior to Atlanta Olympics (from a post in LR.Com)

June 4 am 3 wu: 400m-59.8 (60), 600m-90.2 (90), 800m- 2:02.3(2), June 11 am 4 pm 3 wu4*400m (:58.1, :57.5, :58.5, :57.8) (:60) (3:00)
1000m- 2:36.6 (2:30), 800m- 2:04.6 (2), 600m- 1:31.1 (90), 400m- 4*400m (:57.2, :58.2, :57.6, :58.1) (:60) (3:00) 4*400m (58.0, 57.5,
60.3 - 2 wd pm- 4 miles 57.2, 57.2) (60) 2 wd

June 6 am 3 wu 4*200m (28.1, 27.7, 27.4, 26.6) (80/3) 4*200m (28.1, June 13 am 5 pm- 3 mile wu 1000m (2:27.6) (2:30)
27.4, 27.4, 26.7) (80/3) 4*200m (27.6, 27.2, 27.6, 26.8) (:75) - 1.5 600m (1:26.2) (2:00) 400m (:56.1) (:90)
miles wd pm - 4 miles 200m (:26.8) - 1.5 mile cool down

June 8 am 3 miles pm- 3 wu 1600m (58, 63, 60, 66) – 4:07.2 (3:00) June 16 am 3 mile warm-up
1600m (:64, :59, :67, :60) – 4:10.6 (3:00) 1600m (:60, :66, :60, :67) – 4*200m (:28.8, :28.2, :28.1, :28.1) (:75) (2:45)
4:13.6 - 2 mile wd (75) 4*200m (28.3, 28.8, 27.9, 27.7) (75) - 2 mile wd (67)

June 19 Week of the Olympic Trials. June 24 Week after the Olympic Trials.
am- 3 miles OT (semi) 3 wu 5000m- 13:58.8 – (3600m-4200m, 1:31) am- 3 wu 5*400 (59.0, 58.3, 58.8, 58.8, 59.3) (55/ 4) 5*400 (:59.6,
3 mile cool down, strides 58.5, 59.9, 58.5, 57.4) (60) 2.5 mile wd

June 21 am 2 miles Olympic Trials (Final) June 25 am Travel to London pm- 7 miles
3 mile warm-up 5000m – 13:46.1 – 1st Place June 28: am- 3 wu 8*200m (28.9, 28.2, 28.4, 28.0, 28.6, 27.7, 27.7,
4 mile cool down, 3rd K (2:35), last 3K (8:05)-fartlek (60) 27.8) (75) 2 mile wd pm- 5 miles June 30 am 2 miles
Gateshead, 3 mile warm-up
1500m – 3:40.97 – 1st Place- 2 mile cool down (64)

July 2 Week to Am Rec. am- 3 wu. pm- 3 wu 1200m (3:05.1) (60) July 15am Track, 3 mile warm-up
400m (58.5) (4) 1200m (3:00.8)(60) 400m (58.2) (4) 1200m (2:59.1) 5*1000m (2:32.7, 2:32.4, 2:31.7, 2:31.5, 2:30.5) (2)
(60) 400m (57.5) - 2 mile wd 3 mile cool down pm - 5 miles

July 5 am 3 miles pm- Track, 3 miles warm-up July 17 am 3 wu 4*400m (59.6, 59.2, 58.1, 59.7) (55/ 3) 4*400m
4*400m (:59.6, :61.5, :60.0, :58.0)(60) (2:30) (59.6, 59.4, 59.1, 58.1) (55/ 3) 4*400m (59.0, 58.8, ;59.5, 58.1)(:55) - 2
4*200m (:29.7, 28.5,:28.5, 28.1)(70) 1.5 mile wd (64) mile wd pm: 5 miles

July 8 Stockholm 2 weeks to OG am- 2 pm- 3 w u, 5000m -12:58.75 July 21: am- 3 wu 4*400m (62.7, 59.9, 60.1, 59.1) (55/ 2:30) 4*400m
-2nd+AR- (2:37, 5:10 (2:33), 7:47(2:37), 10:24(2:37), 12:58(2:34) 1 wd, (61.5, 59.9, 59.8, 58.5) (55) - 1 wd pm- 5 miles (68)
strides

July 23 One week to OG am 3 wu July 31 . am- 1.5 miles pm- Olympic Games Heats 2.5 mile warm-
1600m (4:06.6) (4) 1200m (3:02.8) (4) 800m (1:58.9) (4) 400m (55.4) - up, 5000m – 13:54.57 – 4th -1 mile wd, ice bath, light massage
3 mile wd pm- 5 miles

July 26 am 3 wu 3*400m (:59.7, :60.0, :59.4)(:90) August 1 am 1.5 miles pm- Olympic Games (Semi)
3*300m (:42.9, :43.2, :43.2)(:70) (3:00) 2.5 mile wu, 5000m – 13:27.9 – 4th 1 wd, ice bath, light massage
3*200m (:27.4, :28.0, :27.0)(:70) - 2 wd pm- 3 miles August 2: 3 miles, strides

July 28 pm 2.5 mile warm-up August 3 am 1.5 miles pm- Olympic Games (Final)
4*200 (:28.5, :28.0, :27.8, :27.5)(:65) (2:45) 2.5 warm-up, 5000m – 13:12.35 – 6th Place
4*200 (:28.7, :27.6, :28.7, :27.2)(:65) - 1.5 mile wd (66) 1 mile cool down (43 in 6 days)

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 Training For Middle/Long
Distance Running Events
By Charles McConnell oxygen. It doesn’t need oxygen - thus Initially aerobic but beyond c85% VO2 max
said to be anaerobic. Maximally ATP lasts there is an increasing contribution from
FUELS FOR RUNNING for c6 seconds -with a less extravagant anaerobic glycolysis.
Food (Carbohydrates/CHO, fats and acceleration, up to 22 seconds. Beyond this The oxidative system is used primarily
protein) converted to ATP provides energy the body relies on; during rest /low-intensity exercise. It
for muscular contraction, and therefore takes c90 seconds to produce its maximal
exercise. The body has a small store of The Glycolytic/ Lactic Acid System power output; -training helps make this
Creatine Phosphate – high ATP power (36 Carbohydrates are stored as glycogen transition earlier (see VO2 Kinetics). The
kcal /minute ) – very short capacity for in the muscles or liver for later use. The energy systems do not work sequentially
energy provision. The main sources of end product of glycolysis is pyruvic acid. - ALL contribute ALL the time. The primary
energy are: Depending on the event demands, it two factors affecting energy systems are:
CHO -stores of c90 mins - relatively fast, is broken down quickly – end product intensity /duration of exercise.
high ATP power-16 kcal per minute /low ATP lactic acid with the negative impact of
capacity; Fats -relatively inexhaustible stores accompanying hydrogen ions, or slowly – ENERGY PRODUCTION IN MD EVENTS
– slower (triglyceride must be converted end product pyruvate. Beyond 45 seconds The FASTER the running speed, the faster
to the more user friendly glycerol and FFA), fast running, there is a growing reliance on; the RATE at which ATP must be broken
with low ATP power/high ATP capacity. down and regenerated in the muscle cell.
The Aerobic/Oxidative System In sub-max running ATP is regenerated
THREE ENERGY SYSTEMS This produces ATP through FFAs or almost entirely from aerobic metabolism.
Exercise intensity / event duration carbohydrate (glucose); however FFAs Racing above VO2Max (critical speed),
determines which of three energy systems require more oxygen for their combustion. ATP turnover rate continues to increase-
producing ATP is used. Running for 1 hour expends c750kcal. The however VO2 levels off. To meet these
body has a stored energy capacity of at least super max demands, anaerobic metabolism
ATP-PCr System c100,000 kcal. Fats can only sustain running contribution increases. The difference
ATP and creatine phosphate (making up speeds upto 60% VO2 max, beyond that between total oxygen demand - total
the ATP-PCr system ) operates with/without CHO is the preferred fuel for MD/LD running. oxygen supply represents the anaerobic
contribution to energy production. Energy
A. TRAINING TO IMPROVE RUNNING ECONOMY produced in a race equals the sum of a
runner’s anaerobic capacity + the energy
Event Intensity Duration (mins) Reps Rest Sessions per week they can produce aerobically in a race.
800/1500m Race Pace 1-3 5 – 10 Full 1–3
Limits to Energy Production
3/5/10k Race Pace 5 - 30 1-5 Full 1–3 Anaerobic energy production is limited by
21.1/42.2 Race Pace 30 - 120 1-3 the total AMOUNT of energy a runner can
generate to an anaerobic capacity; it should
Fallowfield p84 be spread over race duration and exhausted
when finishing.
B. PERCENTAGE IMPROVEMENTS TO RACING PERFORMANCE FOLLOWING 10%
There is a finite anaerobic capacity.
IMPROVEMENTS TO A VARIETY OF PHYSIOLOGICAL DETERMINANTS
Aerobic energy is limited by the RATE
Distance VO2max VO2 Kinetics Anaerobic Running % VO2max
at which energy can be generated
(metres) Capacity Economy Sustained
-theoretically, there is no limit to the total
400 3.2 1.0 4.3 6.2 AMOUNT of energy generated aerobically
800 4.2 0.9 3.0 6.5 –body fat stores /oxygen are abundantly
1500 5.3 0.8 1.8 6.7 available but the RATE of aerobic energy
production is strictly limited by the max rate
3000 6.0 0.7 1.0 6.8
runners use oxygen- VO2max.
5000 7.3 0.4 0.5 7.5 2.3
10000 7.5 7.5 6.7 THE DETERMINANTS OF MD
21.1 7.8 7.5 7.8 PERFORMANCE
Total energy for a race = sum of energy
42.2 8.0 7.5 8.0
required to accelerate up to race pace
Fallowfield p35/58 +energy required to sustain this pace for

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 race duration. Anything affecting the body’s -Overcoming air resistance- any running determinants of running performance, thus
ability to supply the energy demanded by speeds over 13 km/hr impacts significantly when training for MD/LD events, it is advised
working muscles is a determinant. on total oxygen cost of running (@ c8 to concentrate on the most productive
minute miling) -therefore on tactics. sessions. (See Table B.)
Determinants of Energy Supply -Running Economy & the slope of the
Max amount of energy generated running speed- but it is running economy TRAINING FOR MD/LD RUNNING
anaerobically is limited by the runner’s at race speeds which determine MD Keypoint: whilst all races of 5k and longer
anaerobic capacity. Increasing this capacity performance. The comparative slopes for are run at less than VO2max, athletes must
improves MD performance. any two athletes may vary from shallow, prepare for the anaerobic demands of
Max amount generated aerobically parallel to steep for a range of distances – surges /fast finishes. Distances of 8/15/3k
depends on VO2 kinetics + VO2max (1500m see Fallowfield p57 for explanatory graph. are to an increasing degree, aerobic and
& longer). 800m runners only reach 94% endurance based, in which the demand for
VO2max - therefore their limit is %VO2max Guidelines to Improve Running Economy oxygen exceeds the body’s ability to supply
attained by race end. Faster/ more successful runners tend to it aerobically. Therefore large amounts of
have better running economies than slower anaerobic energy must be generated for
Determinants of Energy Demand- if individuals who may have relatively limited these events and QUICKLY. This is extremely
these can be reduced, performance will scope for improvement. (See Table A.) wasteful - it cannot continue for long. MD
improve. Impact of changes in physiological events are a mix of aerobic /anaerobic energy

THE CONTRIBUTION OF AEROBIC /ANAEROBIC METABOLISM TO ENERGY PRODUCTION

C. AEROBIC /ANAEROBIC CONTRIBUTION TO ENERGY PRODUCTION FOR RACE DISTANCES
Race distance (m) & VO2 Demand O2 Uptake Total O2 Total O2 O2 Equivalent of %Contribution
Duration (mins) (ml kg-1 min-1) required for Demand Supply Anaerobic Energy From Aerobic
acceleration (ml kg-1) (ml kg-1) Prod’n - Anaerobic
(ml kg-1) (ml kg-1) Metabolism
400 0.51 108.9 5.9 99 43 56 43 57
800 1.52 96.3 4.9 185 111 74 60 40
1500 3.51 85.1 4.0 332 254 78 77 23
3000 8.15 77.8 3.5 645 570 75 88 12
5000 13.57 75.0 3.4 1049 987 62 94.1 5.9
10000 29.16 70.7 3.1 2072 2010 62 97 3.0
21.1 65.56 65.3 2.7 4308 4255 53 98.8 1.2
42.2 141.30 60.0 2.4 8492 8452 40 99.5 0.5
Fallowfield p21/47
Findings from other authors:
D. % ENERGY CONTRIBUTION
Event %VO2max Description Phosphate Anaerobic Aerobic
400 70 30 Maughan (2000)
800 40 60
1500 20 80
5000 5 95
10000 3 97
Mar 1 99
400 68 +/-6 32 Hill (1995)
800 42 +/-5 58
1500 20 +/-4 80
400 All out, long speed 10 60 30 Martin (1997)
800 135 95-100% End Speed 5 38 57
1500 112 95% Speed Endurance 2 22 76
3000 102 90% End with Speed <1 12 88
5000 97 85% Endurance Speed <1 7 93
10000 92 Long End + some Speed <1 3 97
Mara- 82 Paced Aerobic, Long End, <1 <1 99
thon Possibly Speed

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 production. An appreciation of the interplay Build training programme around two below).
of power /capacity is vital in determining very high intensity training / intervals Avoid medium intensity runs; EASY runs
training programmes. Training adaptations per week (these stress CV system thus must be EASY enough to ensure HARD days
are achieved by overloading the physiological increasing / maintaining a high max oxygen are HARD.
systems which limit performance re consumption). They also stress lactate
frequency, intensity and duration (FID). clearance and buffering systems but not Monitoring Training Based on Race
Training can be based on a) individual muscular adaptations such as mitochondrial Performances
heart rate response or b) racing paces. proliferation and increased capillary density. Training speeds can be estimated from
Most training should be at a LOW intensity personal race performances. See Winter
KEY POINTS: of 60–75% max HR (Lactates of 2.5mM and 2017 BMC News pp31-33 for a guide.

E. MONITORING TRAINING VIA HEART RATES

Zone+ max/ % of Purpose Intensity Varieties Duration
week’s mileage %VO2 max
%HR max
Easy Promote wanted cell 60–74% WU/WD/Recovery 10–60 min
changes - Develops CV 65–79% Rec run in workout- Several mins
______ system ______________ _____________
Run -150 mins/25% Long run To 150 mins
Marathon Race pace; alternative easy 75–84% Steady Long To 90 mins/ 16 mls
pace for others 80–90% repeats Marathon runners only
Threshold Improve endurance 83–88% Tempo Cruise 20–60 mins
60mins/10% 88–92% intervals To 15 mins (1/5 rec)
Intervals Stress aerobic power (VO2 95–100% VO2 max intervals To 5 mins Equal Rec
10k/ 8% max) 98–100%
max 3x race distance Stress aerobic system @ Race pace Race pace intervals To ¼ race distance
race pace Less/equal time for rec
Reps5mls 5% Improve speed & economy Mile race pace Pace reps/ strides To 2mins -full rec
Fast & controlled (race Speed reps & fast strides
pace/ faster)
Daniels (2005) p35

F. TRAINING INTENSITY CHART

Intensity as a % of HRmax Lactate Concentration Training Form Comments
60–70% 1–2.5 mM LD variable forms Very important – highest volume total training load
70–80 % Distance work – uneven For variety – gives least return for the effort
conditions
LOW Intensity Threshold – Lactate Threshold
80–85% 3–4 mM Natural intervals Used in a limited way
85–90% Medium hard interval / Very Important
distance training
HIGH Intensity Threshold – Lactate Turnpoint
90–95% 4–8 mM Hard interval training Tempo Very Important
Greater than 8 mM Training Tests
95–100% Short (5–10K) Races Small percentage total training volume
+ Short max sprints
Seiler

G. EFFECT OF RELATIVE EXERCISE INTENSITY SUSTAINED (%VO2MAX) ON RACE TIMES

Race Distance (km) % VO2max Sustained by Theoretical Time Achieved % VO2max Sustained by Theoretical Time Achieved
MD/LD (5-10K) by MD/LD Runners Marathon Runners by Marathon Runners
5 98.7 13m 52s 97.2 14m 03s
10 91.4 29m 32s 93.3 29m 02s
21.1 82.7 67m 38s 88.7 63m 51s
42.2 73.9 2h 28m 30s 83.9 2h 13m 41s
Fallowfield p54

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 H. TRAINING TO IMPROVE VO2 MAX to overload processes involved in glycolysis
Mode Intensity Duration Reps Rest (min) Sessions per and subsequent management of lactate and
(%VO2max) (min) Week hydrogen ions. The rest periods should not
be long enough for full recovery; therefore
Continuous 60 – 80 30 – 120
the training stimulus on muscle buffering
Intervals 90 - 100 3-6 5 - 10 0.5 – 1.5 1-4 capacity will be maintained. Runners can
Fallowfield p78 have good 400m speed but not be suited to
800m running as their anaerobic capacity
athletes will improve, whilst the greatest is limited; they should explore longer
Relative Exercise Intensity gains for experienced athletes are between distances and develop any speed abilities
The relative exercise intensity that can be 90-100% VO2max. to improve their finishing options and thus
sustained during LD events is an important future success.
determinant of ultimate performance as Anaerobic Energy Production
VO2max and %VO2max sustained interact The methods to produce energy REFERENCES
to determine the effective rate of oxygen anaerobically are specific to each event. Daniels J (2005) Daniel’s Running Formula,
uptake that can be sustained for the race Increasing the RATE (anaerobic power) Human Kinetics
duration. improves 400m performance – less so for Fallowfield J & Wilkinson D (eds) (1999)
800m and above- as anaerobic capacity Improving Sports Performance in Middle
Maximum Oxygen Uptake (total amount of energy generated and Long-Distance Running, Wiley
The higher a runner’s VO2max the higher anaerobically) is unlikely to be exhausted in Hill D (1995) Energy Cost of MD Running
their peak running speed and the better events of less than 60 secs. Races, Med & Sci in Sport & Exercise, 27(5)
their endurance performance potential. Sup Abst 45
VO2max is only ONE key physiological Training Guidelines to Improve Anaerobic Martin P & Coe P (1997) Better Training for
factor determining performance. High Energy Production Distance Runners, Human Kinetics
VO2max shows potential -allows access Anaerobic Power: The rate of anaerobic Maughan R, Gleeson M & Greenhoff P (2000)
to the club as an elite MD/LD runner- but energy production for MD depends on the Biochemistry of Exercise and Training, OUP
results reflect their sustainable VO2 max, rate of energy production from glycolysis Maughan R & Gleeson M (2004) The
running economy and anaerobic capacity and ultimately from the concentration of Biomechanical Basis of Sports Performance,
where applicable. Some athletes with low enzymes that catalyse glycolysis within the OUP
VO2 max results have alternative strengths muscle fibre. Maximal sprinting activates

DAVID LOWES
which counter this apparent weakness. these enzymes and is the stimulus to
VO2 max values for females are c10% lower increase enzymes’ activity and thus the rate
than for males. of glycolysis. 400m runners need to increase
their rate of anaerobic energy production
Limitations to Maximum Oxygen Uptake by max sprinting of 5-30 secs with 3-5 mins
Training to improve VO2max should target recoveries (less than 5 secs relies on ATP not
the pumping ability of the heart or max glycolysis for energy production).
cardiac output –(stroke volume & heart rate). Anaerobic Capacity: The greatest
Heart rate is not changed much by training; potential for improving a runner’s
improvements in VO2max come from an anaerobic capacity lies in enhancing energy
increase in heart size which increases stroke production from glycolysis. Energy is
volume. The best way to increase heart produced in the muscles’ stores. During
volume; high volume training of prolonged, fast runs, lactates and hydrogen ions are
moderate - hard intensity sessions. produced –the latter inhibiting energy
metabolism. The limitation to anaerobic
Guidelines to Improve Maximum Oxygen energy production is muscles’ ability to
Uptake buffer the hydrogen ions associated with
FID affect improvement rates for runners. lactate formation. Training to improve
Running at 50% of VO2 max, beginning anaerobic capacity should be max/ near max

I. TRAINING TO IMPROVE ANAEROBIC POWER

Event Intensity Duration (s) Reps Rest (mins) Sessions per Week
Middle Distance Maximal 5 - 30 3 - 10 2 – 5 Full Recovery 2-4
Fallowfield p86

J. TRAINING TO IMPROVE ANAEROBIC CAPACITY

Event Intensity Duration (secs) Reps Rest (min)
MD Maximal 20–45 3 – 10 1–2
Near maximal 45–120 2–8 3–8
High @ >/= 10k pace 300 6-8 1
Fallowfield p88

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 British 800 metre Standards

MARK SHEARMAN
Shelayna Oskan Clarke wins the
2019 British Champs 800m. Lynsey
Sharp second, Alex Bell third.

Brendon Byrne provides a fascinating happen until 1973! It is worth mentioning scope of this article.
insight into the last fifty years. the best tracks at the time were cinder. Only three of the fastest twelve fastest
The BMC was founded in 1963 by Frank Adverts for En Tout Cas, the builders of British runners of all time have recorded their
Horwill with the first race promotion in 1964. cinder tracks, featured regularly in athletics performances since the turn of the century.
The aim was to improve the standard of magazines. It is likely that the first all- Andrew Osagie’s 1:43.77 was set during what
British middle distance standards because weather track in the country was built at St was arguably the best 800m race of all time
Britain was becoming less successful in Marys College in around 1964. at the London Olympics in 2012. It is worth
major events. How have things changed? By 1964 the 10th best male was timed mentioning that Peter Elliott, Tom McKean
In this article rankings from 1958 until the at 1:50.7, the 50th best was 1:52.6 and and David Sharp all won medals at major
present day have been looked at. In 1958 100th best had improved to 1:54.4. For championships at 800m too.
the 10th best for men was 1:51.6, 50th best women the 10th best time had improved For women athletes as well as the Olympic
was 1:54.5 and 100th best was by modern to 2:08.8 and 50th place to 2:18.6.This gold for Ann Packer, Kelly Holmes also won
standards a modest 1:56. article is concentrating on ranking lists the gold medal at 800m at the 2004 Olympic
For women 800m racing was in its infancy but it is racing performances that are very Games in Athens. She did the double winning
after it had been banned following the important too. For example, very few the gold medal at 1500m as well. Laura Muir’s
exhaustion of runners in the 1928 Olympics. British runners ran their fastest times in the performances are of course ongoing at the
It did not feature again in the Olympics British championships in Birmingham this time of writing. There isn’t space to go into
until 1964. In that event Ann Packer took year. Championship events can often be the all of the international successes of the
the gold medal in Tokyo in a time of 2.01.9 tactical and personal best performances are top ranked British athletes.
a new world record. It is a time that still secondary to finishing positions. How have standards changed in more
looks good in the present period. She was Table 1 shows the best performances of all recent years? Women’s performances have
a novice at the event and then retired from time. Seb Coe’s time from 1981 was a world shown the most striking improvement. The
competition. Earlier she had won the silver record. Seb won two Olympic silver medals 10th best improved to under 2 mins 10sec
medal in the 400m too. What a talent! at 800m and Steve Ovett was an Olympic in 1967 and has gradually improved to sub
Table 3 shows that 10th best for women in champion. At that time British athletes were 2min 2sec in the last decade. 50th best has
1958 2:18.1 and 50th best was 2:26.6. There truly outstanding in world terms at 800m improved to around 2min 7sec and 100th
was no ranking for 100th place; that didn`t and of course 1500m, which is outside the best has moved on to around 2min 10 sec.

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 Table 1 Table 3
All time 800m bests by UK Men
Men Women
1 1:41.73 Sebastian Coe 10.6.81
2 1:42.88 Steve Cram 21.8.85 Performance Rankings

3 1:42.77 Peter Elliott 30.5.90 10 50 100 10 50 100

4 1:43.77 Andrew Osagie 9.8.12
1958 1:51.6 1:54.5 1:56 2:18.1 2:26.8
5 1:43.84 Martin Steele 10.7.93
6 1:43.88 Tom McKean 29.7.93 1963 1:50.7 1:53.4 1:55 2:15.1 2:26.4
7 1:43.89 Michael Rimmer 29.8.10
1968 1:49.6 1:52.6 1:54.4 2:08.8 2:18.6
8 1:43.98 David Sharp 19.8.92
9 1:44.09 Steve Ovett 31.8.78 1973 1:48.9 1:52.3 1:53.8 2:05.6 2:13 2:16.5
10 1:44.52 David Webb 20.7.19 1978 1:48.8 1:51.3 1:52.5 2:03.7 2:10.2 2:14.2
11 1:44.55 Garry Cook 20.8.84
1983 1:46.6 1:50.78 1:52.47 2:04.9 2:09.9 2:12.5
12 1:44.59 Tony Morrell 21.7.88
22 athletes have broken 1:45 1988 1:46.13 1:49.83 1:51.95 2:03 2:09.5 2:12.4

Table 2 1993 1:47.49 1:50.6 1:52:1 2.04.17 2:09.74 2:12.84

All time 800m bests by UK Women
1998 1:48.71 1:51.27 1:52.7 2:04.61 2:10.5 2:12.9
1 1:56.21 Kelly Holmes 9.9.95
2 1:57.42 Kirsty Wade 24.6.95 2006 1:47.2 1:51:4 1:52.62 2:02.79 2.08.53 2:12
3 1:57.69 Lynsey Sharp 20.8.16 2009 1:47.92 1:50.56 1:52:08 2:02.39 2:07.33 2:11.01
4 1:57.93 Jenny Meadows 10.8.09
5 1:58.2 Rebecca Lynn 11.6.06 2012 1:47.8 1:50.31 1:51.8 2:02.38 2:08.04 2:11.02

6 1:58.42 Laura Muir 21.7.19 2015 1:47.5 1:50.2 1:51.95 2:02.33 2:07.5 2:10.4
7 1:58.45 Marilyn Okoro 26.7.08
2016 1:47.96 1:50.33 1:51.82 2:01.98 2:06.76 2:10.3
8 1:58.65 Diane Modahl 12.7.90
9 1:58.74 Jemma Simpson 22.7.10 2017 1:47.92 1:50.07 1:51.77 2:02:09 2:07.15 2:08.84
10 1:58.86 Shelayna Oskan - Clark 27.8.15
2018 1:47.12 1:50.11 1:51.9 2:02:02 2:07.84 2:10.53
11 1:58.77 Shireen Bailey 15.9.87
12 1:59.02 Susan Scott 24.3.06 2019 1:46.08 1:49.9 1:52:08 2:01.74 2:08.40 2:10.82
25 athletes have broken 2 minutes

MARK SHEARMAN
An interesting point in this year’s rankings is
that 41st ranked runner is World Heptathlon
champion Katarina Johnson-Thompson
with 2:07.26 set in Doha. A heady 2min 2sec
is now the standard now to expect for the
top 10.
The top 10 for men first went below 1min
50sec in 1965 and below 1min 48sec in 2006.
It has largely remained at this level although
this year is the first time that the top 10 has
gone below 1min 47sec to 1min 46.08sec,
with 17 year old Max Burgin’s 1:45.36 being a
particular highlight. The top 50 went below
1min 51sec in 2008 and this year for the first
time the top 50 has just gone below 1min
50sec for the first time. The top 100 in the last
decade has averaged just under 1min 52sec.
It is clear that standards have improved,
as you might expect, from 1958 down to the
present day for both men and women. There
signs however that the standard for male
athletes is levelling off with a remarkable
improvement in 2019, the same applies for Doha 800m semi-finalist
the women. We look forward to this being a Elliot Giles in action.
start of a renaissance for GB 800m running.

BMC News Autumn 2019 47

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 BMC Book Reviews
ADVANCED MARATHONING 3RD EDITION
By Pete Pfitzinger and Scott Douglas
Publisher Human Kinetics
Reviewed by Brendon Byrne
Both of the authors are experienced athletes and coaches and they have brought
their expertise and experience into this 3rd edition of the book. All aspects of
training for marathons are covered including physiology, nutrition and hydration.
The importance of iron to distance runners is included. Pitfalls of marathon
preparation are covered such as too many hard interval sessions and over training.
Just as important are the sections on how to avoid and deal with the problems
that may arise. Another part covers recovery. Much of the book is relevant to
training for middle distance events too.
There are extensive sections on schedules on training for various weekly
mileages from under 55 to over 100 miles a week. A useful part deals with tapering
for a big event. Another part deals with supplementary training including drills,
flexibility and strength needed. Good explanations for action are included.
Throughout the book there are reviews of some prominent marathon runners
including Molly Huddle who wrote the foreword to the book. Other interesting
ones include Paula Radcliffe, Mary Keitany and Eliud Kipchoge. There may well be
an addition to the career of Kipchoge to come!
An interesting item deals with the assessment of maximum heart rate. The
formula they use is 206-(0.7 x your age). This formula may be used with the Heart
Rate Monitoring book too.
There is an extensive reference section. Many of the terms used throughout
are explained towards the end. Overall this is a very useful book, not only for
marathon preparation, but a fair bit is relevant to middle distance. This may also
compliment Run Smart by John Brewer which was reviewed in an earlier issue of
the BMC News.

HEART RATE TRAINING

By Roy Benson and Declan Connolly
Publisher Human Kinetics
Reviewed by Brendon Byrne
This is a comprehensive guide to using heart rate as a guide to training as
the title may suggest. It deals with the physiology of exercise and running
in particular. The authors make the point that every athlete is an individual
with individual responses. One of the starting points is establishing what your
maximum heart rate actually is. The best and most expensive way is in the
laboratory. However, the authors outline a strategy that works quite well. This
is very important as the various training zones athletes used would derive
from this.
An early section deals with what the monitor can reveal about your training
and also shows the connection between heart rate and oxygen consumption.
This is very useful information for both the coach and athlete. An important
section deals with targeting sports specific fitness and how to raise the
anaerobic threshold, speed and power development. Designing a programme
and sports specific programmes are included. As well as running, cycling
and swimming are included in the programmes. The programmes stress
periodisation and the various heart rate zones of training. There is scope for
cross training here too. Another important section deals with the heart rate as a
guide to recovery from exercise.
Although not geared towards one brand or monitor it makes the point that
monitors are now more accurate and reliable than earlier models. They can now
give other information such as time in training zones and calorific expenditure
for example.
This a very useful guide to the use of heart rate monitors. It is rumoured that
another edition of the book is in the pipeline.

48 BMC News Autumn 2019

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 ILERS ILERS

BM 2019 Award Winners BMC

H M ’ H M ’
IS IS

C CL

CL
T

T
BRI

BRI
UB

UB
Congratulations to the athletes, coaches and volunteers nominated FEMALE YOUNG ATHLETE OF THE YEAR: Isabelle Boffey.
for awards in this Stellar year for the BMC and distance running. Also nominated Keely Hodgkinson
MALE ATHLETE OF THE YEAR: Jake Wightman. COACH OF THE YEAR: Andrew Henderson.
Also nomininated Elliot Giles and Callum Hawkins. Also nominated Luke Gunn.
FEMALE ATHLETE OF THE YEAR: Laura Muir. LIFETIME SERVICES TO COACHING AWARD: Phil O’Dell.
Also nominated Ciarra Mageean, Sarah McDonald. Also nominated Andy Carter, Bill Foster, Peter Thompson
MALE YOUNG ATHLETE OF THE YEAR: Max Burgin. FRANK HORWILL AWARD FOR OUTSTANDING SERVICES TO BMC:
Also nominated Alex Botterill, Oliver Dustin. Paul Hayes.

MARK SHEARMAN

BMC female athlete of the year Laura Muir alongside eventual winner Sifan Hassan in the IAAF World Champs 1500m final (2019) .

BMC News Autumn 2019 49

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 Basil Heatley

MARK SHEARMAN
Winning the 1963
National XC title .

THE ‘GREAT’ COVENTRY GODIVA

RUNNER OF THE 1950’S & 60’S
Obituary by Alastair Aitken Champion, Gaston Roelants & Martin Hyman)
in 1961, the year he ran to a World 10 mile

B asil Heatley’s athletic success has been

almost forgotten by many people but,
few British distance men could claim the
track record of 47:47.0 at Hurlingham. He
achieved a World Marathon Best of 2:13:55
in the Windsor to Chiswick Poly Marathon
type of success that he had, over a space of on the 13th of June 1964; and a silver medal
15 years or so. in the Tokyo Olympic Games on the 21st
Basil was born 21/12/33 and lived to of October 1964. First Six: 1 Abebe Bikila
3/8/19. He was a self-coached athlete, who (Ethiopia) 2:12:11 (WB); 2 Basil Heatley 2:16:19;
won the National cross country senior 3 Kokichi Tsuburaya (Japan) 2:16:22; 4 Brian
championships in 1960, 61 and ’63 and the Kilby the 1962 Commonwealth & European
International (Forerunner of the World cross. Champion (GB) 2:17:02; 5 Jozef Sutoe
He won that from 1964 Olympic steeplechase (Hungary) 2:17:55; 6 Leonard Buddy Edelen
(USA) 2:18:12.
MARK SHEARMAN

Heatley receives his It was on the 9th of December 1961

marathon silver medal Basil Heatley got married to his wife Gill.
in Tokyo 1964. In that Olympic year of 1964 Gill had twins
to go with a young daughter they already
had and, before one more daughter to
make it four so, often Basil had broken
nights of sleep as they needed attention.
However, Basil followed his normal training
pattern of 100 to 125 miles a week which
included intervals. It was amazing to think
his shoes then had crepe soles.They were
Tiger Cubs, which he wore for road racing.
Crepe and very thin rubber soles and,
canvas sides to them but, at least they were
nice and light but did not compare with
the modern running shoes and, looking
further back when he finished his National
service, he came out with several pairs of
Army plimsolls to run in which, these days
runners would baulk at, if they were asked
to run across the street in them! He got the
cobblers to customise some other shoes so
he could wear them in training.
Basil stressed “At home before the
Olympics I did have broken sleep with three
of four daughters born and absolutely no
mod cons. It was very difficult for both of us.”
There is so much one can say about
Basil but at least his account of the Olympic
marathon where he achieved a silver is one
thing that should definitely not be left out.
The Tokyo Olympic marathon came on
the 21st October 1964: “It was very humid so
none of us warmed up much. I fully believed
Brian (Kilby also Coventry Godiva) would be
thereabouts at the finish. His pedigree said
nobody would run away from him. He was
perspiring before the start and I had a stitch
so I had to start quite slowly.”

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 MARK SHEARMAN
“When we made the turn I was already brilliant cross-country runner Frank Sando,
2min 30sec behind Bikila” (at the 25000m Alain Mimoun and Ken Norris but he
point the order was 1 Bikila 1:16:40; Jim Hogan matured and became just as great a runner.
(The European Champion of 1966) 1:16:50; To begin with he did love seeing Gordon
Ron Clarke 1:18:02; Tsuburaya, Joszef Sutoe; Pirie and Jim Peters in the famous London to
Mamo Wolde 1:18:44; Kenji Kimihara 1:19:21; Brighton road relay and locally Jack Holden.
Billy Mills 1:19:25; Brian Kilby and Basil Heatley There were injuries that he suffered,
1:19:35) particularly with his Achilles tendon in 1962
Basil continues: “We made the turn and, and like all athletes in their careers injuries
Brian was running with me. I was quite come and that, would explain why he did not
despondent and then, we were either always manage to keep his high standard up
overtaking jogging runners or those who at top level but his sum total of good results
were sitting by the roadside at 18 miles. If was, without doubt, exceptional.
you are sitting by the road side at 18 miles He recalls his start in 1950 when he joined
somehow, you have got it wrong. Ron Clarke, Coventry Godiva club. It was after running
of course, could be excused as he was more in a novices race which he won that they
of a novice at the marathon than I was at spotted his talent very quickly and signed
the event. Brian and I were gradually pulling him up.
everybody back. There was a Japanese and He pointed out that when he was running
Hungarian vest ahead of us. I knew Sutoe, well Coventry Godiva had 4 runners who
as he was a good 10k runner but I knew he could average 2:15 for the marathon which,
was not better than me at the distance. I at the time, would beat a combined team
focused on those two which took me away from the rest of the world.
from Brian and I could see the worst scenario

MARK SHEARMAN
unfolding, with Japan looking at the only
medal they would gain on home soil and, I
was looking like I was going to catch their
only medal hope of the Games. I caught
Tsuburaya in the stadium near the finish.
Coming through in the marathon like that
works for you or it doesn’t and it was a help
to have the experience of training and racing
for fifteen years.”
“I never call myself a marathon runner,”
that was what Basil Heatley said to me,
even though he had achieved an Olympic
silver medal. “I felt really at home doing
cross-country rather than the road or track I
was temperamentally suited more to being
a Winter runner than a Summer racer, I
think had there been half marathon races
in existence when I was running well, that
would have been my best road distance.”
Again having said that, I would like to
point out about some of his races he did
on the track. He won the Midland 3 miles in
13:45.6, 6 miles in 28:16.4 and the 10 miles in
50:30.8. That was a hat-trick in 1961. He ran
in international matches, even over 5k, and
in London in1963 he ran 28:55.8 on cinders,
winning a 10k at the White City with Mel
Batty second. That meant that he was the
fifth fastest in the World that year! He was
2nd to Brian Kilby (2:16:45) in 2:19:56 in in
the AAA’s marathon Championships. When
he broke the World record with 2:13:55 in
1964, he did not believe it until he read
about it in the paper the next day. Ron Hill
was 2nd in that in 2:14:12 and, of course,
went on in 1970 to set things alight with Both photos: Heatley in
a 2:09:28 in the Commonwealth Games action during the 1963
marathon in Edinburgh. London to Brighton relay.
Basil remembers finishing behind the

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 Lighter,
softer
and more
than ever,
a Triumph.

Triumph 17

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