Runnerslife
Meet The Guest
James Thie
"UK Middle Distance Runner, James Thie, has been a Great Britain team member since 1998. As well as Welsh Record holder in the Indoor 1500m, 1 mile and 2000m. James has made a name for himself as a fearless competitor who's never afraid to travel the globe to gain success. Recent achievements include 4th in IAAF World Indoor Championships (2004) 6th (2005) and 9th (2007) at the European indoors Championships"
Speed work
Q. Did you run in group or alone? Which do you prefer?
A. I have done a lot of training in the past alone- as I know what sessions work for me and how fast I need to run. I have never had a problem in turning up to track and warming up alone then running the session to the set times ( and faster!) and then warming down alone. This to some people would be their idea of hell- but to me I love the individual aspect of training alone and knowing I can run a great session without any help. But like anything there is a time and place for training in a group, especially when having a bad time as can share reps and dog the last one out as a races, so everything has its place!
Q. What are your favourite sessions and why?
A. I think during my hard training I enjoy my long runs more than any session. I love the felling of running for 2hours+ as everything after just feels short! Every road and track sessions has target times and I know were I am compared to 6+ years ago, so I never enjoy them till they are in bag and I hit the target times. But if I had to pick a session then its my pre race 3 x 300m, 3 x 200m and 3 x 100m.
Q. What sort of recovery's?
A. 2mins after the reps and 4mins between the sets.
Q. How many times will you do speed work?
A. In build up only on the track every two weeks with 10 x 400ms, and some hill sprints 10/12 x 100m once a week. After Christmas and during summer then up to 4 times a week.
Q. Did it change through seasons or not?
A. Yep the 10 x 400ms are off one minute to start with early winter in 63/4's and each time I get faster. But when I get down to 60's I break them up to 5 and 5 with 3mins in the middle with the normal minute between the rest. This means I can run relaxed 59s and run the last in 55ish.
Q. How fast would you warm up?
A. Always 2 miles or just under (12-15minutes) of running not jogging.
Hill Sessions
I do the short sprints as power, but my longer hills are a key session. I start with 30mins of running a 400m hill with fast jog down recovery. I then bring this up to 45 minutes in which I will run around 15 reps, it hurts like hell from about 5 on wards and by the end I cant feel my legs. I always try and run the last a fast as possible, but you still have to run down at the end to finish the session!
Long Run
Q. How often?
A. Mostly once a week
Q. How long?
A. Starts at one hour but I like to get up to two hours plus.
Q. How fast?
A. Run how I feel (6:00-6:30ish)
Q. Group or alone?
A. Sometimes in a group, but the best 2hour runs I have done have been alone.
Rest
Q. How often would you take a day off?
A. Once ever two weeks in hard training, and then when racing I take off the long travel days, which if racing a lot you need.
Q. How often would you take a break (longer than a week) and how often?
A. Mostly a week at the end of the indoors and then two at the end of the summer.
Steady Runs
Q. How fast would they be?
A. 5:30-6min miles
Easy Runs
Q. Do you do any?
A. Most mornings after a hard session 4-8 miles
Q. What pace would they be?
A. 6:30-7min miles
Seasons
Q. What mileage in winter or summer would you do?
A. Winter 80-100miles, Summer 40-60miles
Training Week 15th December 2003
| A.M. | P.M. | |
| Monday | 7 Miles Easy/Steady - Strong | 6 Miles Easy/Steady + Weights |
| Tuesday | 6 Miles Easy | 2 x 3km (3rec) 9:04/8:40 Tired Rep1/Great Finish |
| Wednesday | 9 Miles Easy/Steady | 12 x 100m hills + circuits 3x20s / solid hills 2mile fast w/d |
| Thursday | 6 Miles Easy (pain in knee) | 10x 400m (1rec) @ 61.7 /last 58.9 (tired legs) |
| Friday | 7 Miles Easy/Steady (pain) | 6 Miles Steady (leg better) |
| Saturday | Dunes Session 2 x Dipper 8x75's (good) | Meal + Beers with Boys |
| Sunday | 18 Miles (Turned ankle after 9, run through it) |
Training Week 28th June 2004
| A.M. | P.M. | |
| Monday | Fly Bristol | MD 10miles easy/steady- turned ankle again! (Back in Altitude tent 16.0/46.6% / weight 69.2kgs) |
| Tuesday | 4 Miles Easy (Ankle Sore) | 6 x 300m (2rec) @ 40.1 (flying at start 39.2 first rep easy) |
| Wednesday | 4 Miles Easy (Tired) | 4 Miles + Drills (Controlled) |
| Thursday | 3x 300m 3x 200m 3 x 100m (2+4rec) @ 40.1/25.3/11.9 (great) | 4 Miles Easy |
| Friday | Travel - London Fly - Athens - Then Heraklion - long day!! | |
| Saturday | 3miles easy + drills + strides 3miles easy + drills (feel great - nice and warm and great pool) | |
| Sunday | MD 2miles easy + drills GP11 | Meet 1500m 13th 3:37.06 pb (rolling field - ok run) |
Racing
Q. How often?
A. Every two weeks in winter, and most weeks indoors and in the summer.
Q. Would they be part of a longer run?
A. Some are training sessions, especially in the winter - as good tempo runs.
Q. Would training races be less than 100%?
A. Yes, as training hard those weeks as well.
Q. Is cross country a must?
A. Not really, would be if we had a 18month year- but you just cant do everything!
Other
Q. Massages important?
A. Yes, find some good and cheap and get into a good routine.
Q. Weights? how often? how long?
A. Everyone's different, I like once a week, sometimes twice. You must do your own program and think 'why I am doing this exercise and will it make me faster' don't just do what you see everyone else doing.
Q. Circuits? how often? how long?
A. Same as above, very important for track runners - as you need to strengthen your bones, muscles and tendons pre track training and racing to cope with the stresses.
Diet
Q. How important is it? elaborate if yes.
A. Eating well is important as anything else, but its more about a balanced diet and understanding that with hard training comes the need to look after yourself.
Views
Q. What's your views on past generations of runners and today's runners?
A. I think a lot of runners are scared to race and think they have some image to uphold. I have always raced all year round as that's what makes me want to train harder. I don't want 6 months of training for one race- that would keep me motivated in the 6 months! I also though understand that I will not be at my best all year round, but hopefully will race myself in shape come the big days. Also I feel more UK runners should try and travel the world and race, go and find new places and people to train with. That's what keeps the sport fun and they will have much longer and happier careers if more followed this route!
JT
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