When a person trains once, nothing happens. When a person forces themself to do a thing a hundred or a thousand times, then they certainly have developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. At this point, willpower will be no problem.

- Emil Zatopek, winner of four Olympic Gold Medals





NOTE: Video is of Sharon's last long training run about 5 weeks prior to her World Championships debut in France, 2010.

Training:

Sharon's training generally consists of three parts. Whilst not directly following any single coach, those with a keen eye would see influences from Lydiard, Hadd, Cerutty and Daniels in her training plan.

Essentially all of these great coaches believed in high volume for distance runners. Not for volumes' sake, but in order to generate a cardio and strength base required for sustained long races.

As Sharon's coach I have pushed that concept a little further due to her racing being beyond marathon distance (where traditional coaches generally seem to end). At distances over 200km many issues are faced by the athlete that, with all respect, even the best marathon runners don't face. The simplest in a long list is the eventual and normal feeling of tiredness and need for sleep.

Throughout the past 12 months (and our present thinking is to maintain this approach for the future) we have adopted these three phases:
  • Base building. Essentially pushing the body to just short of its limits every week. This usually meant a run in excess of 30km (up to 80km) every Sunday followed fortnightly by 30km Monday (20am, 10pm), 30km Tuesday (20am, 10pm), and a cycle up to 150km on Wednesday.
  • Strengthening. Being undertaken between weeks 6 and 3 out from an event. Removing all runs longer than 30km, dropping volume to 1 run per day and engaging 3 sessions of long intervals and/or hills.
  • Sharpening/taper. Last 3 weeks prior to race. Faster, shorter sessions (including shorter intervals), eliminate hills. Designed to freshen the body and maximise the ability of the body to supply blood to muscle systems.
In order to train Sharon prior to the 2010 World Championships, we identified four key physically areas to develop. We identified that she needed to become:
  • Fitter. Her base aerobic capacity and endurance.
  • Faster. Her basic speed at shorter distances which help build her LT.
  • Stronger. Creating a body that is less likely to fatigue and become sore.
  • Leaner. Elimination of excess body fat. The above is being achieved through running, cycling, walking, core strengthening (pilates) and weight work (light-ish weights, many repetitions).
However, ultra running is about far more than the physical limitations of the body. We are working hard on numerous aspects of the mind in order to get the most out of Sharon in the future.


Justin Scholz - June 2010.
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