Howdy John,

I was chasing that little guy around today, and I could not catch
him, he is part of my reflex training.
How is the pole vault going?

I took a silver at the masters in Hawaii mens 1500

http://coach-al.smugmug.com/gallery/716400/2/31352774

Never got a chance to give Ed a call.

Results of the mens 50-54 Pole vault
1 Mead, Murray M51 Octane Track 3.95m
2 Worcester, John M54 Unattached 3.80m
3 Sparks, Doug M52 Unattached 3.50m
4 Jacquet-Acea, Russell M52 Unattached 3.20m
5 Costello, Vincent M52 Hawaii Maste 3.20m

The listed WR is 4.73

Rankings
M50 POLE VAULT
World Record: 4.73 Wolfgang Ritte (GER) 05/16/04
American Record: 4.57 Jerry Cash (OR) 07/08/00
All-American Standard: 3.55

4.12 DANIEL WEST (081)
4.11 MURRAY MEAD (121)
4.10 TERRY PORTER (292)
4.09 MIKE HOGAN (023)
3.96 KEITH PETRANEK (073)
3.96 STEVEN HARDISON (142)
3.95 JOHN WORCESTER (292)
3.75 BOB SPARKS (228*)


in two years you will have to join me in Maine for the 2007 Master
outdoor champs



--- In STREND@yahoogroups.com, "JOHN CARMONY" <jcar75@m...> wrote:
> That is the advantage of doing lots of STRENDs as part of your
workout sequence. When you get to the real thing, you will know
exactly when to stop. That last rep that you struggle with and
can't do will kill your score. Struggling for an extra bench on the
first rotation will cost you 4 dips at the end.
>
> JC
>
> PS Matt--How is the bunny?
>
>
> ----- Original Message ----
> From: daniel ganley<mailto:strend666@y...>
> To: STREND@yahoogroups.com<mailto:STREND@yahoogroups.com>
> Sent: Monday, August 15, 2005 7:44 PM
> Subject: Re: [STREND] Maxing Out
>
>
> Thanks Matt that helps a lot, I've been a runner most of my life
and I can't believe how much that run took out of me. Two days later
I went for a run and I felt great for the whole run....the strend
workouts make you a stronger runner and visa versa. Thanks again Dan
>
> Matt Bogdanowicz <skate_94538@y...<mailto:skate_94538@y...>>
wrote:Any experienced STRENDER will tell you that is not a bad
idea. Three push and two pull exercises. Back off a rep or two on
the bench, and you will easily make it up plus a rep or two on the
shoulder or dips. Remember dips are the shortest range of motion
and a discipline that can yield a bounty of reps if you concentrate
on them.
> Remember the more reps you do, the more fatigued you are for the
run.
> However it depends on your competition. If you know someone is
going to score 120 reps or they went before you and scored 120 reps,
and you are capable of 140 reps but are a slower runner you have to
take into consideration how much each rep is worth compared to the
run.
> 140 and a 20 minute run is a 7.0 120 and a 17:08.5 run is
about a 7.0. 20 rep difference but the athlete had to run about
172 seconds faster to beat you. So it paid off to get the higher
reps. That is like 8.6 seconds a rep! Makes sense to go for as
many reps as possible and just do your best on the run.
>
> This ratio changes depending on the athletes involved and how
many reps they are capable of achieving. I.E. Athlete A 205 reps
and a 20:00 run (10.25) and athlete B capable of 187 reps needs a
sub 18:15 run time to equal or beat athlete A.
> The difference is only 1:45 or so on the three mile run - or
about 5.83 seconds per rep.
> A bit more complicated. Bottom line- is play your strengths.
The better runner usually has the advantage coming off the weights
unless he is just a pure runner and does not have much strength,
because running is finite. There is a limit to how fast you can
go. You can always score an extra rep or two. If you only score
100 and you are trying to beat a guy who just did 200 reps, it is
not really possible, even if 200 reps divided by a 28:00 run time =
7.1428
> 100/7.1428 = 14:00. If you could run 3 miles in 14 minutes
after 100 reps, you would not be at a STREND competition because
you would be capable of 13:15 or better in an open 5,000 meters and
be sponsored by NIKE. You get the picture.
>
> Hope that helps. Best to practice different scenarios in the
gym before testing it out in an actual comp.
>
>
>
>
>
>
> Matt
>
> strend666 <strend666@y...<mailto:strend666@y...>> wrote:
> This past July Myself and my son Danny took part in our first
Strend
> event. The Event was in Hamilton Ontario and Leslie and the crew
did a
> great job. Running this past weekend with a group of non-
strenders one
> of the guys said "instead of maxing out on all of your lifts why
not
> stop one or two short, that way you would not be so spent for
the run.
> Of course my answer was thats the whole point maxing out and
dieing on
> the run...but then I started thinking (always a problem) maybe
you
> could actually get a better score by not killing yourself for
that
> last rep or two. Anybody got any throughts on the subject.
Thanks Dan
> Ganley
>
>
>
>
>
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