Here’s an interesting workout submitted by Ottawa-area coach and runner Rick Hellard of Zone3 Sports.  It’s an interval run (of customizable length according to your goal race and overall training program) done in groups of three, with two of the three people running at any one time.  It’s a great way to practice the mental and physical aspects of pacing in race conditions.  You get to take turns being both the predator and the prey.

Parloff Relays

In a team of 3 runners of similar ability on a loop up to 1km long, runners A, B and C are lined up to work as a team.
–  A leads B as they run a loop while C stays behind.
–  At the end of the loop, A drops off, B continues and becomes the leader while C jumps on the back to follow.

–  At the end of that loop, B drops off, C continues and becomes the leader while A jumps on the back to follow.

…and so on.

The rules are simple:

–  Respect the leader-you follow on the first loop, lead on the second.  This teaches discipline to stay on someone’s shoulder as well as gives the leader the chance to feel the pressure to push from behind.

–  Wait for the leader to come by so you can jump on the back.  If, for some reason, the twosome gets split up and the follower gets dropped by the leader (who pulls off at the end of the lap), you must wait for the dropped runner to pass by and lead their lap.  Remember, you must respect their pace, but when it is your lead again, you can burn off all that extra energy if you want.

Rick Hellard is the head coach and proprietor of Zone3 Sports

www.zone3sports.com

email: Rick@zone3sports.com

This 1998 Steve Prefontaine biopic, written by Prefontaine’s teammate and Sports Illustrated contributor Kenny Moore, was actually the second movie on the subject in the late ’90s.  A year and a half earlier, legendary documentary director Steve James (Hoop Dreams, Stevie) had put out Prefontaine starring 90s It Boy Jared Leto in the title role.  That film, while quite good in this viewer’s eyes, was DOA at the box office.  The producers of Without Limits, including Tom Cruise, must have been sweating bullets when their movie debuted at the Toronto International Film Festival.

Directed by award-winning screenplay writer Robert Towne (Chinatown, Shampoo, Greystoke), Without Limits entrusts Billy Crudup with the role of America’s running idol.  Crudup has been very good in things like Almost Famous and The Hi-Lo Country, but as Steve Prefontaine he’s truly horrible.  It must be tough to play someone both famously brash and famously sullen, but Crudup plays it with a bizarrely childlike affectation.  It feels like a really shallow performance, which is thankfully rescued by Donald Sutherland in the role of Oregon coach (and later Nike magnate) Bill Bowerman.  I have no idea if it’s historically accurate, but Sutherland brings his usual smarmy edge to the role… even injecting a bit of creepy gym teacher into the part.  Spread throughout the film are three exchanges, particularly one about proper pelvic positioning, between Sutherland and Crudup that seem like they are about to degenerate into sodomy right there in the middle of practice.  If screenwriter Moore hadn’t been a personal acquintance of the two main characters I wonder if Sutherland’s portrayal would have drawn objections from the running community.  Instead he received a Supporting Actor Golden Globe nomination.

The running scenes in Without Limits are both credible and inspiring, and Towne does a good job in recreating the atmosphere of a time when distance runners were American sports celebrities.  There are fun cameos by marathon legend Frank Shorter and broadcaster Charlie Jones as TV commentators.  (It’s actually a reunion for the duo, who played race announcers 16 years earlier in Towne’s track and field gem Personal Best.)  Shorter’s participation in the movie is interesting, in that the Without Limits (like the earlier Prefontaine) pretty much glosses over the alcohol aspect of Prefontaine’s driving death and centres his fateful drive around Shorter’s nagging of Prefontaine to give him an early ride home from a party.

Personally I preferred 1997’s Prefontaine, but Without Limits was the better critically and commercially received of the two and is worth a rental for sure.  It’s widely available wherever you rent or buy DVDs.

httpv://www.youtube.com/watch?v=8wQ5SfDWm8U

Those two Saturday nights in Atlanta are forever etched in Canadian lore.

What casual observers may not have understood was that this was only a middle act in the performance that saw Canadian men elevate us to the top status of the sprint relay world.

In 1993, the Canadian 4×100 team grabbed an unexpected bronze medal at the World Championships in Stuttgart, Germany on the speed of Robert Esmie, Glenroy Gilbert, Bruny Surin and Atlee Mahorn.  It was a bit of redemption for Mahorn and Surin, who had advanced Canada in the semifinals at the ’91 Championships only to be replaced on the final foursome that would finish last.  Mahorn, the anchor, had already made a name for himself with a bronze in the 200m at the previous Championships and a 200m gold way back at the ’86 Commonwealth Games.  Montreal’s Surin was on the radar screen having won 60m gold at the World Indoor Championships in the spring of that year.

The 1995 World Championships in Gothenburg, Sweden was truly Canada’s moment in the sun.  In the 100m final, former Oakville stockbroker won the gold with Surin edging Ato Boldin for the silver.  In the 4x100m final the two would bookend the gold medal winning team (with Esmie and Gilbert).  That year Surin also won gold over 60m in the world Indoor Championships, and Gilbert took 100m gold at the Pan American Games in Argentina.

1996, of course, saw Bailey set a new Olympic record (9.84s) on his way to the 100m gold.  Surin and Gilbert had been disappointingly eliminated in the semis and round 2 heats respectively, but powered Canada to wins in the opening heat and semifinal along with Bailey and Carlton Chambers.  In the final, Chambers was replaced on the lead leg by the more experienced Esmie, and the rest is golden history.

The ’97 Championships in Athens saw a similar situation, with Chambers running the leadoff in the first round and then giving way to Esmie, who again joined Gilbert, Surin and Bailey atop the podium.  It’s the only time in IAAF world Championships history that the same foursome has won consecutive 4x100m gold medals.  Never happened before, hasn’t happen since.  Actually, since then no country has repeated in that event, period.  Bailey was also able to take home an individual silver in the 100m, making it three straight major international meets at which he won both personal and relay medals.  (’97 was also the year that Bailey embarrassed Michael Johnson in their 150m matchup at Skydome.)

The 1999 World Championships team fizzled in the first round, though individually Bruny Surin was able to again win silver (and tie Bailey’s 9.84s national record) in an incredible showdown with the great american Maurice Greene.

Here’s that race from the ’97 World Championships, featuring your defending World and Olympic champs.

Enjoy!

httpv://www.youtube.com/watch?v=bj1bS0yXr3Y&feature=related

Hey gang,

Busy day for yours truly, so today’s entry is just going to be to direct you to another great stop on the Information Superhighway.  Fooducate.com is my favourite blog for insightful commentary on food, the people who make and market it, and the bodies that regulate it.  It’s an American site, but since we share so many consumer products and our government regulatory agencies operate similarly I always find it quite relevant here in Canada.

Here’s a great page from last week, talking about ways to improve food package labelling.

I particularly agree with point #4, which has a lot to do with the fudging that goes on with point #1.

This is a fun one.  It kind of looks like a clip from an ’80s screwball comedy, where a gangly honeymooner wearing a golf cap finds himself on the Olympic track with the world’s greatest… and promptly falls into last place.

It’s also one of the most exciting final 100m sprints to gold you’ll ever see, with two men posting identical world record times.

Enjoy!

httpvh://www.youtube.com/watch?v=5LHid-nC45k