Great Gifts
Garmin Forerunner 305 |
 Arguably the most advanced training aid on the market. Monitor your speed, pace, distance and also your heart rate and use a series of features designed to help you get the most from your training.
Price £255
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Hilly Twin Skin Anklet |
 Two layered technical socks to keep your keep comfortable for mile after mile.
Price £8.95
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Ultralife Detox |
 Ultralife Detox is one of the most effective cleansing and detoxification products available. It has been scientifically developed to improve digestion, bowel function and eliminate toxins.
Price £9.25
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Garmin Forerunner 205 |
 Use cutting edge technology to monitor your training with this speed distance system. It does far more than tell you how far and how fast you have run!
Price £200
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Hilly Runners Pouch |
 Versatile running pack suitable for carrying a range of items such as a mobile phone/iPod/mp3 player and plus larger items in the main compartment. Price £17.50
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Ultralife Max |
 The ultimate sports nutrition and energy drink, combining bioactive vitamins, minerals, phytonutrients, antioxidants, ginseng and other potent nutrients for the very best in sports nutrition!
Price £ 12.55
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Elite coaching special - Clyde Hart coach to Michael Johnson and Jeremy Wariner
The 200m session
The 200m session is bread and butter work for Clyde’s 400m runners. It also reveals a lot about his training ethos – the emphasis on controlling the level of the work rather than flogging his athletes hard.
He explained the way it works: "The first time we do 15 in 35sec for the guys and 38sec for the women with a little over 2min rest. We run them as a five man relay - that means they can't go off to the rest room and they can't go and be sick.
"By accident I came across the greatest instrument - coach beeper. It is a box with a horn on it. You set a time and it will go off every however-many seconds. I got it for the distance kids so I could see how they were going while I was working with the high jumpers."
He could set it to go each 8sec, for example, for what should be a 64sec 400m pace session, and with cones each 50m he could see if they were running at the right pace.
"They keep going until they have run the number of 200ms they need to do. We call it a cold weather work out because you don't get cold - you can keep your sweats on to do it.
"One of the kids would run 28sec for one and the next would be 32sec. I didn't like the fact they were inconsistent but they still got the workout done.
"One day I said it was 8 x 200m in 28sec. They would run one in 26 then one in 32 to take a rest and that was not doing what I wanted. I introduced coach beeper and said he would be running 7sec for each 50m.
"The first time they were 15m ahead at the cone. By number six they were back on the beeper and a number of them were struggling. On number eight one guy actually leaned to beat the beeper on the line. I looked around and couldn't see the rest of them. They were all lying around or being sick. Even pace is harder than running hard and then taking a break. The rule is now they can't get more than two strides ahead of the beeper or I stop it.”
The second golden rule Clyde has is this: "Speed and strength are synonymous. Or put the other way strength and speed are synonymous."
The 200m session sees the target time being the number of reps plus 20. For example, 8 in 28sec, 10 in 30, or 15 in 35sec.
"Michael Johnson did eight in 28 in 2000 and he did the same in 1987. It is for training the body, it is not he couldn't go any faster. He could have been doing 5 in 25sec but where was he going to go? He would hit a wall. It is about the amount of work being done. You can use a whistle and a watch or a watch with a beeper.
"By mid-May it is 5 x 200m in 25sec for the top kids. If you have got five people per team you only get 1min 40sec rest rather than the 2min 20sec for the 35sec efforts. You have got to go faster with shorter rest. There are only a handful that can do five in 25sec. Michael got down to three in 23sec before Atlanta. He was taking 1min 30sec rest and did it from a dead start not a rolling start as a relay.
"Other kids have tried four in 24 and not managed it. It depends on how you time it. It should never be a race and never be a time trial. It is a progressive session.”
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