EVAA AcademyEVAA Academy

From Jogging to Marathon„From Jogging to Marathon -History and Practice in Master Female Athletics“

V R i C ji M AVesna Repic Cujic, M. A.Megatrend Basketball Academy “Borislav Stanković”Belgrade

THE FIGHT TO ESTABLISH THETHE FIGHT TO ESTABLISH THE WOMEN'S RACEThere are some information that on I Olympic Games, two women Melpomene (Olyimpic marathon) and Stamathis Rovithi (March of 1896), run from M th t AthMarathon to Athens.

Violet Percy 3:40:22 Oct 3rd, 1926

Merry Lepper 3:37:07 Dec 16rd, 1963

Dale Greig (GBR) 3:27:45,0 May 23rd, 1964 Ryde

Mildred Sampson (NZL) 3:19:33, 0 July 21st Auckland p ( ) , yRuth McCoy (USA) 6:15:03 Sep 19th Fairbanks

Susan Johnson (USA) 6:09:22 Sep 25th 1965 FairbanksSusan Johnson (USA) 6:09:22. Sep 25th, 1965 Fairbanks

1966Boston Marathon 19 Apr 3:21.25 Roberta Gibb . Stilfontein (RSA) 24 Sep 3:39:27 Sarie Visser vander Westhuizen (RSA)Stilfontein (RSA) 24 Sep 3:39:27 Sarie Visser-vander Westhuizen (RSA)Santa Barbara (USA) 02 Oct 3:57:51 Lyn Carman (CA/USA) Philadelphia (PA USA) 18 Dec 3:58:49 Sue Morse (USA)

Fairbanks (AK USA) 24 Sep 5:24:10 Debbie Haines (AK/USA

K V S it i 1967K. V. Switzer in 1967Boston marathon

The best time in World

Toronto May 6th 1967 3:15:22 8 Maureen Wilton (CAN)Toronto, May 6 1967 3:15:22,8 Maureen Wilton (CAN)Waldniel, Sep 16th 1967 3:07:26,2 Anni Pede ErdkampSeaside 28th 1970 3:02:53,0 Caroline Walker

1967Las Vegas (NV USA) Jan 21st 3:40:51 Judy Ikenberry (CA/USA)

Philadelphia (PA USA) Dec 03rd 3:57:49 Susan Morse (PA/USA)

Brockton (USA) Dec 09th 4:33:39 Ann Eagles (MA/USA)

dFairbanks (AK USA) Sep 23rd 5:14:29 Pat Pyne (AK/USA)

1968

Toronto (CAN) 20 Jul 3:37:50 Carol Haddrall (CAN) Boston (USA) 19 Apr 3:30:00 Roberta Gibb (USA) Baarn (NED) 25 May 3:40:08 Monika Boers (NED)Toronto (CAN) 17 Aug 3:58:45 Jane Sheets (PA/USA) Toronto (CAN) 15 Jun 4:05:58 Susan Parish (CAN)Toronto (CAN) 15 Jun 4:05:58 Susan Parish (CAN)Bräunlingen GER 06 Oct 4:19:57 Marthei vonderBerge (GER) Fairbanks (AK USA) 21 Sep 4:25:24 Debbie Haines (AK/USA) L V (NV USA) 27 J 5 32 J V lk (NV/USA)Las Vegas (NV USA) 27 Jan 5:32: Joyce Voelker (NV/USA)

19691969Boston (MA USA) 21 Apr 3:22:46 Sara Mae Berman (MA/USA)Boston (MA USA) 21 Apr 3:22:46 Sara Mae Berman (MA/USA)

Atlantic City (NJ USA) 28 Sep 3:21:19 Sara Mae Berman (MA/USA)

Santa Barbara (CA USA) 28 Sep 3:43:44 Lyn Carman (CA/USA)

Las Vegas (NV USA) 25 Jan 3:45: Lyn Carman (CA/USA)g ( ) y ( )

Bräunlingen (GER)12 Oct 4:05:00 Elfriede Rapp (GER)

Las Vegas (NV USA) 25 Jan 4:05:05 Elaine Pederson (CA/USA)

Petaluma (CA USA) 14 Dec 4:16:10 Kaye Hall (USA)

Fairbanks (AK USA) 20 Sep 4:43:54 Marianne Vanenkevort (AK/USA)

l ( ) h id ( / )Belmont (CA USA)02 Aug 4:49:23 Pam Schmidt (NV/USA)

World recordsAge Rezult Athlete Date of birt DateW35 2:21:29 Lyudmila Petrova, RUS 07.10.68 23.04.06. World BW40 2:26:51 Priscilla Welch GBR 22 11 44 10 05 87 World BW40 2:26:51 Priscilla Welch, GBR 22.11.44. 10.05.87. World BW45 2:29:00 Tatyana Pozdnyakova, UKR 04.03.56. 13.10.02. World BW50 2:48:47 Edeltraud Pohl, FRG 14.07.36. 30.10.88.W55 3:01:31 Denise Alfvoet, BEL 13.10.35. 28.10.90.W55 3:0 :3 e se voet, 3. 0.35. 8. 0.90.

3:00:56 Hildegard Pfeifer, GER 26.09.99.W60 3:14:56 Christa Wulf, GER 11.12.33. 28.09.97.W65 3.28.10 Lieselotte Schultz, FRG 07.05.20. 29.09.85. World B,W70 3.48.14 Pat Trickett, GBR 02.10.22. 03.10.93. World BW75 4.21.40 José Edith Waller, GBR 16.04.22. 27.04.97.W80+ --

Olympic games HistoryOlympic games. HistoryMen's marathon

1896 (40km)1896 (40km)

1. Spyridon Louis (Gre) ................................. 2:58:50 py ( )2. Charilaos Vasilakos (Gre) ......................... 3:06:033. Gyula Kellner (Hun) ................................... 3:09:35 y ( )

SupercompensationSupercompensation

Recovery Times After ExhausiveRecovery Times After Exhausive Strength Training

Recovery process Recovery time

Restoration of ATP/CP 3–5 minutesRestoration of muscle glykogen:

After prolonged exercise 24–48 hoursAf i i i 24 hAfter intermittent exercise 24 hours(such as strength training)

Removal of lactic acid from muscle and blood 1–2 hoursR t ti f it i d 24 hRestoration of vitamins and enzymes 24 hoursRecovery from overlay taxing strength training 2–3 days (both metabolic and CNS to reach overcompensation) Repayment of the alactic oxygen dept 5 minutesRepayment of the alactic oxygen dept 5 minutesRepayment of the lactic oxygen dept 30–60 minutes

Manipulation of 3 factors:

Volume Intensity Skill

Heart RateHeart Rate

Maximum Heart Rate(MHR)(MHR)

Resting Heart Rate(RHR).

Heart Rate Training Zones

The Energy Efficient or Recovery Zone

develops basic endurance and aerobicor Recovery Zone

60% to 70%The Aerobic Zone

endurance and aerobic capacitydevelop yourThe Aerobic Zone

70% to 80%The Anaerobic Zone

develop your cardiovascular systemdevelop your lactic acidThe Anaerobic Zone

80% to 90%The Red Line Zone

develop your lactic acid systemdevelop speedThe Red Line Zone

90% to 100%develop speed

Example:

The athlete's MHR is 180 and their RHR is 60 - determine the 70% valueMHR - RHR = 180 - 60 = 120MHR RHR 180 60 12070% of 120 = 8484 + RHR = 84 + 60 = 144 bpm

Age Desired Range for Heart RateAge Desired Range for Heart Rate During Endurance Exerciseg

(beats per minute)40 126 – 153

50 119 – 14560 112 – 13670 105 – 12880 98 – 11990 91 – 11190 91 111100 84 – 102

Key Target Zones

60-70% of max HR Good for weight loss,building endurance orbuilding endurance orrecovery

70 80% " " " G d f i i70-80% " " " Good for improvingcardiovascular fitness

80%+ " " " Interval workouts

Heart rate variations for a givenHeart rate variations for a given intensity

Dehydration can increase the heart rate by up to 7 5%7.5%Heat and humidity can increase the herat rate by 10 beats/minuteAltitude can increase the heart rate by 10 to y20%, even when acclimatisedBiological variation can mean the heart rateBiological variation can mean the heart rate varies from day to day by 2 to 4 beats/minute

DO NOT USE THE THR Method ifDO NOT USE THE THR Method if

You take medications that change your heart rateYou have pacemaker for your heartYou have pacemaker for your heartYou have irregular heart rhythm called

t i l fib il ti«atrial fibrilation»You have any other conditioning thatYou have any other conditioning that affects your pulse rate.

Periodize trainig

Periodization training cycles

Simple periodization plan forSimple periodization plan for maratoner

Changes in intensity volume and techniqueChanges in intensity, volume and technique across the phases of a periodization cycle

Mesocycle

Mileage Buildup Schedule (Schedule I)

Week#Sun. Mon. Tue. Wed. Thu. Fri. Sat. Total

1 4 Rest 3 Rest 4 Rest 3 14

2 4 Rest 4 Rest 4 Rest 3 152 4 Rest 4 Rest 4 Rest 3 15

3 5 Rest 4 Rest 4 Rest 3 16

4 3 Rest 3 Rest 3 Rest 3 12

5 5 Rest 3 3 3 Rest 3 175 5 Rest 3 3 3 Rest 3 17

6 6 Rest 3 3 3 Rest 3 18

7 6 Rest 3 4 3 Rest 4 20

8 3 Rest 4 Rest 3 Rest 3 13

9 7 Rest 3 5 4 Rest 3 22

10 7 Rest 4 5 4 Rest 4 24

11 8 Rest 4 6 4 Rest 4 26

12 4 Rest 3 Rest 4 Rest 4 15

13 8 Rest 5 6 5 Rest 4 28

14 9 Rest 5 6 6 Rest 4 30

15 9 Rest 5 7 6 Rest 5 32

16 5 Rest 4 Rest 4 Rest 4 17

17 10 Rest 6 8 6 Rest 4 34

18 10 Rest 6 8 7 Rest 4 35

19 6 Rest 4 Rest 5 Rest 4 19

Overtraining warning singsOvertraining warning sings

By the 1970s, the Olympic Marathon had come a long way from the dusty roads of Athens.