Appenheimer, Ray - 5-time NCAA All-American
Reprinted from:
Trackcoach.com
Name: Ray Appenheimer
Events: XC, 5000m, 10,000m
Bio: Born 10/18/72, Buffalo, NY; High School PRs 4:23 (1600),
10:02 (3200); Graduate Colgate University 1994, 5x All American, 2x
IC4A Champion at 5000m; Member of the Nike Farm Team, World Cross
1999, World University 1999; PR 13:40. One handsome devil.
1. Goals for 1999/2000. 1) Qualify for Olympic team in either the
5000 or 10000 in July. 2) Run Olympic qualifying standards in the
5000 and 10000 in spring of 2000. 3) Qualify for World Cross Country
team in Feb. 4) Beat Chris Graff at club nationals in December.
2. Plans to reach goals. 1) Stay healthy. 2) Stick to my coach's
plan. 3) Do everything in my power to stay healthy. 4) Work out once
or twice a month with the milers in my group to help develop speed.
5) Consistently run in the 100-115 mile range from end of August to
end of February (so far, so good). 6) Do strides. 7) Get 8.5 hours
of sleep each night. 8) Stay healthy.
3. Favorite workout. I really "enjoy" (I don't really enjoy it,
but I get a lot out of it), the Bondorenko (sp?) Workout. Basically
one runs a 400 on, a 400 off, a 300 on, a 300 off, a 200 on, a 200
off, a 100 on, a 100 off. This is one set. We run 3 sets continuous,
2 min break, 2 sets continuous, 2 min break, 1 set. The 400 is at 5k
pace, the 300 at 3k pace, the 200 at 1500 pace, the 100 is smoking.
The recovery between intervals is 15 seconds slower than 5k pace.
12000 meters total running.
4. How have I succeeded. Persistance. Some guys bag it after a
few years of injury. I decided to give myself a chance to see what I
could be in this sport. I'm still finding out.
5. Training Philosophy. Perspective. Never let one workout,
whether good or bad, color your outlook on an entire season.
Workouts are to be survived, not to be won or lost. One really needs
to realize what their goals are and stick to the original plan.
Changing one's training before the local 5k, or running too many
races is about the dumbest thing after trying to win workouts.
6. Advice. Listen to your coach. Athletes usually don't possess
enough objectivity. Most are too hard on themselves. Coaches act as
good sounding boards for ideas, and are usually the only person who
can keep an athlete from over-training. Now for my testimonial: "If
you're one of those idiots who always seems to get injured before
big races, or is always tired from your workout load and can never
seem to achieve your goals, then you need a coach. I recommend
TrackCoach.com. They possess the knowledge and experience to get you
where you want to go. The difference won't be just seconds. You will
immediately surprise yourself just how effective having a top coach
can be."
