Never Slow Down Never Grow Old
by Tony Holler
*Feed the Cats* went public in March of 2013 when I wrote my first article for the Illinois Track and XC Coaches Association. My writing, with Twitter as its driver, has allowed me to connect with athletes and coaches from all over the world.
Karen Long, Australia, Age 44
Karen Long first contacted me on May 18, 2019.
“I wanted to express my gratitude to you. I purchased the World Speed Summit content and thoroughly enjoyed listening to your interview and perspective.”
“I compete in Australia as a master’s athlete in the W40 category. With my coach I’ve achieved good results but started to plateau so I researched for myself through books and the internet which has led me to ultimately train less and run faster. At the end of 2018, I ran sub 60 for the first time in the 400m running 59.47sec, a PB by 0.85sec.“
“The training I have been doing since October 2018 is very much in line how you coach your boys. One thing I was missing was the flying 30m so I have added them in. I’ve also added your cat jumps.“
“I did your 3 x flying 150m (4×4 Predictor) with 3 mins recovery session and loved it. The last 40m of the last 150m was a bit ugly.“
“So many of your principles resonated such as the day after a competition is a rest day which I’ve been doing for some time now unlike the rest of my team who have been constantly injured.“
Check out Karen Long in the 200m... MAKE SURE YOU SEE THIS… INCREDIBLE WIN BY KAREN! https://www.youtube.com/watch?v=labDDG5tkBM&feature=youtu.be
The Deep Dive
By July, Karen Long had watched my 3.5 hour Boulder Tapes, read Essentialism, Motivation Myth, and Go Wild, then completed the RPR Level One Online Course.
September 5, 2019
“Just a quick note to say I’m running at the Oceania Masters Championships this week and I won gold and ran OK times in the 60m and 100m.“
“Today I smashed the 200m running a personal best and new record into a head wind. I ran 26.28sec. My previous best was 26.41sec with a strong but legal tail wind way back in March of 2015.”
“Your program that I’m following is working well and I’m feeling fresh from the light volume.“
October 5, 2019
“This weekend is the second competition for our season and today I ran a personal best in the 60m 8.04sec and my fastest legal 100m as a master’s athlete of 12.76sec.“
“I am so grateful to have bought the content from the World Speed Summit where I saw your interview and you giving me access to your video series. All I can say is that your program definitely works.“
“My previous best in the 60m was March 2016 I ran 8.15sec. My best 100m was at the World champs in 2016, I won bronze and ran 12.47sec with a big tail wind of +3.0 m/s.“
“Today the wind reading for the 100m was zero. Where it gets exciting is in January, I move up to the W45 age group. My times make me competitive on a world level in the age group I’m still in and very competitive in the age group I’m about to move into.“
“I can’t thank you enough. I love your program. I find that the light load makes it enjoyable. I don’t feel knackered all the time because I’m not flogging myself. My hair has grown about 2 inches in the last 5 months and I put this down to less stress on my body with the lighter program.“
“What fascinates me is the big improvement in my 200m and 400m on such a light program. I remember you saying ‘counterintuitive’ in your presentation and it really is because my mind wants to tell me to do more but I have to tell myself to trust the process and stick to the program.“
Questions From Karen
“I’ve noticed from your program that my speed endurance, particularly in the 200m, is fantastic which does seem counterintuitive with the low volume training. I’m curious to hear why this is?“
Good question. It really is counterintuitive. This is what I think. When you train at high speed, you train elastic qualities. When you train at a lower speed, you train muscular qualities. Elastic is preferable… it’s faster and it’s not fuel-based like muscular action. Therefore, you run with less energy demands. I believe fast people don’t get as tired as slow people because they are elastic. The winner of the 200 or 400 seems to sprint effortlessly, immediately ready to take a victory lap after winning. The slower athletes are gasping for air like fish out of water. I have a slide in my presentations that explains *speed reserve*… “We train at 100 mph so 80 mph feels easy.”
There’s also the possibility that your *sprint physiology* improves with more sprint-based training. Lot’s of people are skeptical of my low-volume approach, but here’s the deal… our volume of *sprinting* is relatively high. Some programs are high-volume but have a low or non-existent *sprint volume*. THEY JUST RUN.
This is an extreme example…
No one trains 100 miles per week to run fast in the 400. Athletes doing less than ONE MILE of *sprinting* per week will probably be in better *shape* to win the 400. Specificity! You don’t plant beans and grow corn.
And, don’t forget that sprinting allows athletes to work on their *sprint* mechanics. Sprint mechanics make sprinters more energy efficient when sprinting. If you want to become more energy efficient in the mile, practice your *running* mechanics.
“Because the program is light volume and everything fast, am I right in thinking that now when I go to something like a World Champs which, for Australians, is always in our winter/offseason, that I will be running fast despite having not run in any recent competitions? That seems to be my experience with the program so far. I’m always running fast with every rep of training that I do, so the leg speed is there even when it’s an out-of-season competition.“
Yes. I used to say I did NOT believe in periodization. I’ve changed my mind. I believe in my own simplistic definition of periodization. In the off-season, we chase infinite speed. In the competitive season, we strategically add lactate work (I’ve recently adopted the term “acidosis tolerance work”). Because of lactate workouts and competitions, *recovery* becomes more of a priority. Because of this, my team performs well early in the season AND late in the season. We are always “competition ready”. My idea of periodization contrasts with the textbook periodization below.
We don’t wait until the end of the competitive season to get fast. This is especially important for athletes who have not reached their genetic ceiling (and not many have!). The textbook pyramid (above) fails to understand that elastic qualities and a quick-firing CNS can’t be ignored in the off-season.
Elastic qualities and a quick-firing CNS are negated when you *focus* on aerobic qualities.
Elastic qualities and a quick-firing CNS are neglected when you *focus* on weight room work.
In addition, coaches who prescribe to the textbook approach are usually doing intervals of speed capacity work and calling it “speed training”. Nope, this pyramid is not a feature of feed the cats.
“What are your thoughts on sled work?“
We don’t push or pull anything. Many of the best sprint coaches in the world do sled work. In my opinion, whatever you gain in strength by doing sled work, you lose by diminishing your CNS. Sleds slow you down. My guys get good at accelerating by accelerating. The body accelerates and sprints by dozens of muscles contracting and RELAXING in a mere fraction of a second. The sequencing and coordination of these ons and offs create a high-frequency *symphony* of muscle action. I believe sleds interfere with this. Would physically-weak athletes benefit from sled work? Probably. But they also benefit from a 100% priority on spiked-up timed sprinting.
“I know you are not a big fan of gym (weight room) work, but is there any strength work you recommend?“
I love strength. I also love football players who must lift. I love low-dose high-intensity general strength training that doesn’t ruin the next sprint workout. I love the hormonal effect and confidence my athletes gain by strength training. I think bodyweight work is under-appreciated. I love pull ups, push ups, and lunges. Marines get ripped without lifting weights.
I have a reputation of being anti-strength and I know where that comes from. There’s a ton of people out there who believe *CHAMPIONS ARE BORN IN THE WEIGHT ROOM* and *THE WEIGHT ROOM BUILDS SPEED*. When I counter-balance those beliefs, I’m labeled as anti-strength. I’m not.
The Origin, Evolution, and Future of Record-Rank-Publish (Alternate Title: When BFS Met FTC)
Or you might want to read the legendary Michael Boyle’s perspective as a weight room guy who added speed training to his program… For Thirty Six Years I Patiently Waited at the Train Station Hoping My Ship Would Come In.
“What are your thoughts on doing hill running or sand running either on the flat or up a sand dune? (I did read somewhere recently that hill running takes a longer foot contact time and therefore not recommended unless it’s just a slight incline of less than 10%.)”
This answer will be similar to running with sleds. Why would you want to run slow and confuse the symphony of lightning-fast muscle contractions AND relaxations? Sand, to me, is dumb (super slow). Downhill is dumb (messes with foot strike, every touch-down becomes a braking action). Trudging up steep hills does no good whatsoever. It seems that many coaches believe that anything that causes pain and fatigue must be beneficial.
I’m ok with a slight uphill where you can still spike-up and sprint. I really like sprinting a *slight* incline as a lactate workout… picture 5x 100m uphill, 2 minutes rest.
Karen Long’s Early Years
Karen started “athletics” (track & field) when she was five because her older brother and sister were doing the same. After some early success, Karen ran 12.50 in the 100 meters at age-15 but doesn’t remember her 200 meter time.
Karen’s coach, Alan Iverson died when she was 17. Karen remembers, “I lost my way for a bit. I had glandular fever (mono) at age-18 and thought that was the end of my running.”
Like most runners as they age, Karen did mostly distance running in her twenties and thirties. In her early twenties, Karen was asked by her running club to fill in for an 8K race. Karen ran the five miles in 34 minutes finishing 5th with no distance training.
After having some success in 5K races, Karen returned to track and field at age-37. Without sprint training, Karen’s ran her first 100 meter race in 13.80.
Present Day Training
Karen Long trains solo and runs an online business, Create Your Own Life. The online business allows Karen to train whenever she wants, which is usually 3 pm. Even though Karen trains solo, she’s received helpful input from Coach Don Brown.
One of the biggest changes to Karen’s training are the lactate workouts. “In the lactate workouts, although I felt ‘shot to pieces’ at the end, it’s a different sort of feeling. I don’t feel exhausted when I leave the track. Once the lactate (acidosis) clears, I feel good.” (Lactate is the measurable in the blood, the acidity is the poison.)
“I don’t do lactate sessions often, so I always look forward to the challenge.”
“I’ve always been like a military person on the stopwatch, and with your program, even more so! I’ve become obsessed with my times! I write down all my times in a diary.”
“I’ve found that running faster takes less effort. The biggest challenge has been with my mindset. Sometimes after the first rep of a lactate workout, I know how much it’s going to hurt at the end. I have to ask myself, ‘but how do you actually feel?’. I find that I ‘feel good’ so I just keep going.”
“Leading up to the Oceana Masters Champs, a few times I questioned whether I was doing enough training and I had to pull myself back and stick to the program. It’s a good feeling to want to run more because it means I’m fresh and ready to go for it, not overcooked and tired.”
“In the Masters Games in early October, I ran the 200m in 26.11. I join the W45 age group in three months. The fastest W45 200m time this year was 26.27!”
Never slow down, never grow old!
Follow Karen Long on Instagram.
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By Tony Holler
@pntrack
tony.holler@yahoo.com
630-849-8294
UPCOMING EVENTS
Coach Holler will be speaking at all of the following.
TFC-Chicago, Dec 6-7, Elmhurst College… featured speakers: Vince Anderson (sprint guru) and Brian Kula (track coach and trainer of Christian McCaffrey)
Feed The Cats Seminar (first of its kind!), Wichita, KS Dec 13-14 (11 presentations, early bird only $100, staff rates available). Seven sessions will appeal to football coaches. Presenters: Tony Holler, Alec Holler, and Quinn Holler
Georgia GATFXCCA Coaches Clinic Jan 10-11, Atlanta, GA
Central Illinois Track Clinic Jan 17-18, Unity High School, Tolono, IL (only $50 pre-registered!) Special event… Coach Holler and distance coach, Andy Derks will co-present, “Cats vs Dogs”.
Minnesota Track Clinic January 24, Minneapolis, MN
TFC-Dallas January 25-26 (Amazing Line-Up!), Jesuit Prep, Dallas, TX… featured speakers: Vince Anderson (sprint guru) and Brian Kula (track coach and trainer of Christian McCaffrey), Steve Jones (112-7 at Kimberly HS, WI)
TFC-St. Louis February 7-8 (Maybe best-ever TFC lineup!) Festus H.S., Festus, MO… featured speakers: Kevin Kelley (200-29 at Pulaski Academy of Little Rock, team averaging 57.4 ppg, doesn’t punt) and Kurt Hester (author of Rants of a Strength and Conditioning Madman)
TFC-Chicago June 2020 (date TBA)
Inspiring as always. Allyson Felix is about to break, or has broken, Usain Bolt’s record of most championships won. Felix’s early training used high-weight low-rep gym work just like Tony recommends. A thought occurs: Tony’s articles about his high school track coaching emphasize making training fun – sprints with teammates on the track and cheering. Is that huge factor, or what? Drudgery kills speed too.
We are good at what we like!
I’m not sure if I can agree with you 100% on not using much hill sprints. I agree that sand sprinting is dumb and downhill sprinting is dumb but I always felt that sprinting up hills helped me develop more acceleration than just doing flat 30m accelerations alone. For instance, even before adopting a feed the cats style program with a focus on speed work I always had very strong acceleration to the point of being able to beat other athletes who did a lot more speed work than me at 30m sprints. It could be innate ability but I also feel as if running up hills a lot had something to do with me having really good acceleration. It’s purely anecdotal but for me personally I never found that sprinting up a steep hill interfered with my ability to synchronize a flat acceleration. I always felt that learning to sprint well up a steep hill made me feel like I could really powerfully accelerate on a flat sprint super easily. I agree with the point that you don’t want to trudge slowly up a long hill and not give enough rest between hill intervals but I would think doing hill intervals at a relatively fast speed with sufficient rest in between could be beneficial to sprinting.
I get the argument that you need to get your body used to running fast and running up a hill slows you down and increases ground contact time and I agree that you shouldn’t exclusively do hill sprints but I’m not sure I can get behind not using them at all. For instance, in Olympic style weightlifting the two competition lifts are the clean and jerk and the snatch but there is no Olympic weightlifting program that does not use squats to improve these two competition lifts even though squats are a much slower movement compared to the clean and jerk and the snatch. I sometimes think of hill sprinting relative to flat sprinting in spikes as analogous to squatting relative to snatching and clean and jerking. Yes it’s a slower movement but I feel like you get more power in your acceleration incorporating them into your training than just doing pure flat accelerations alone.
Also, since they are less taxing on the CNS I was thinking you could mix them in a training program so that for instance you could do pure speed Monday, x factor/tempo Tuesday, Hill sprints Wednesday, x factor/tempo Thursday, and then Friday or Saturday pure speed again giving the athlete more recovery between the two speed days than if you put in a third pure speed day.
Just my thoughts. Strongly agree with everything else you said. I have no idea why more coaches don’t time and record their intervals more often like you advocate. To me that’s like if you were to weight lift but for each rep you had no idea how much was on the bar.
Thanks for reading and I love people who reply.
Maybe I didn’t make my hill philosophy clear. Steep (slow) uphills bad, downhill bad, slight (fast) incline good.
From the article.
“I’m ok with a slight uphill where you can still spike-up and sprint. I really like sprinting a *slight* incline as a lactate workout… picture 5x 100m uphill, 2 minutes rest.”
I’ve seen awesome inclines for sprint training. Love them.
Thanks for your sharing your knowledge!
I understood your point about slight inclines being good but I was trying to say that I think even steep uphills that do cut your speed somewhat significantly can also be good as long as your are attacking them aggressively. Plus they reduce impact so there is less chance of getting injured and they are less taxing on the CNS so you can mix them in for recovery. I’ve never cramped or pulled a muscle sprinting up a hill. Of course there would probably be a point where the incline would be too much to have any sort of worthwhile benefit but I think you can get benefit out of more than just a slight incline. That just seems to be my experience. It’s pretty hard to come to a definite answer about the effect but my experience in Olympic style weightlifting also makes me think that just because the exercises is not as fast as what is performed in competition does not mean that it is not helpful. Thanks for your reply. I think your ideas and feed the cats philosophy is exactly what the world of track and field needs.
Also, I’d add to my weightlifting analogy that in Olympic lifting there does come a point where a lifter will be squatting enough weight that the squat stops helping their clean and snatch but this is something that only happens to the absolute 1% of elite weightlifters. For lifters who have not almost completely maxed out their genetic potential squatting will continue to help them improve their cleans and snatches. I imagine that at the absolute highest levels of sprinting, getting better at sprinting hills would similarly also not be of much benefit. But again, if my analogy was to be true this would probably only occur once the sprinter is running well under 10 seconds for a 100m.