Bill went to Kansas City and fought Eugene Tsui on the weekend. Bill is the most fit 56 year old in my area and he was

influenced by this guy:

http://www.tdrinc.com/eugene.html

"

WBU 2005 Super Middleweight World Champion (Amateur boxing, 165 pound weight division, 48 to 58 age category)

2005 Registered Boxing Official

EUGENE TSUI COMPETITIVE GYMNASTICS CAREER ACHIEVEMENTS:

1978--Manager of the University of Oregon, Gymnastics Team (Ranked Number Three in the USA). 1979--Assistant to World Champion, Kurt Thomas, USA vs. Japan Competition. 1980--Trains with Bart Conner, Two-Time Olympic Gold Medalist, at the University of Oklahoma Training Facility. 1981--Trains with David Bibby, Canadian All-Around Champion, in Victoria, British Columbia, Canada. 1982--Special Instructor in Gymnastics, The University of Washington at Bellingham, Washington. 1984--President of the Golden Bears Gymnastics Club at the University of California, Berkeley. 1985 to 1989--Assistant Coach, University of California, Berkeley, Boys Team.

1995 through 2002--Four-Time Master's Olympics All Around Gymnastics Champion winning 21 gold medals and 7 silver medals."

In the old model it was thought an all out 1500 was 65% aerobic. In the new model the energy in a 1500 is 80 to 86%

aerobic.

And that aerobic systems contribute greater amounts of energy to sprints than previously thought. Edwin Moses,

possibly the greatest 400 meter hurdler ever, did 6 to 7 miles a day on a golf course/cross country course for

his winter base.

Another point of view:

www.letsrun.com/2009/vessey0812.php

"

The Connector

"I have a workout I call the Connector workout. You've done some cardio, you've done some real short stuff.

So then how do you something that is race specific without actually racing and just tearing people down??? This is an old Bowerman thing. You obviously know about the 40-30 drill (where an athlete runs 200 meters repeats continuously alternating them in 40 seconds/30 seconds). Well, when you have a half-miler of Maggie's ability, you maybe start in the fall with maybe 32-33 and then just add 10 seconds to that. So she'd run a 43 second 200 and then a 33 second 200 and then do that again. It's a non-stop half mile of running but with varied pace. Now that's a 2:32 half. You do 3 or 4 of those. That's a decent workout.

The goal is to start with 2 and to build up to four 40-30s or better. And this year, we are kind of playing around with 39-29 type stuff. Now given the base of that workout, occasionally you can do something different.

One time I had her run a thousand meters where the ideal was to 39, 29, 39, 29, 39. And she hit that very close. She ran 2:50 for a thousand meters that way. I think the way she got it, the fast ones were maybe just a shade slow and the slow ones just a shade fast but she was pretty much on it.

The workout I'm going to have her do this week - the last hard one before the World Championships ... I'm going to have her run an 800 going 39-29. Then a big recovery of 10 minutes. And then we'll just do a 600. We'll go 28-38 and I don't know if there's another 28 left in there but it'll be a sub-30.

That's the idea.

That's what I call a connector workout".