Charlie, I have a small meet next Sunday May 31 and a bigger meet June 7. I am wondering if I did 2x40+1x150 submax next Wednesday would it allow enough recovery for the small meet on May 31? I have notice this season whenever I have done SE work I have always run poor but since this is a small meet I really don’t care about the performance.
Also will the meet on May 31 have any negative effects on the bigger meet June 7 since the work is greater then 95% within the 10 day period?
If the SE is sub-max, should be fine and the meets shouldn’t interfere. If possible, go one event on the 31st and two on the 7th.
The goal is to only run 1x100m, treat it as a workout. I have a hard time running submax, could I set a cone at 25-30m and acc to that point or should I go a shorter distance?
If you go from that much headwind to a full legal tail, could be more than that.
To really figure how much the wind slowed you up, look at your margin vs your competitors and figure their normal performances in good conditions and the difference they had. Usually, the margin into a wind is reduced for the winner vs what would happen in good conditions because a strong wind adversely affects the fastest runners more than the slower ones because the resitance is compounded as speed increases.
Likewise, a favorable wind helps the faster runner more than the slower ones but not nearly to the same degree.
The next closest athlete to me in my heat run 11.02 and this was his second 100m of the year, his first dash he ran 11.24 into -2.5 and his pr is 10.82. The athletes in the first heat only had -1.7 and most had pr’s in the 10.7 range and the times went from 10.9 to 11.02 for the best guys.
Hello Charlie, I have three meets reminding to my outdoor season I would like to peak for the last meet in August. My question is I have a meet July 30 and final meet Aug 6, do you recommend to race 100/200 July 30 or perform your 10 day taper program instead of racing since it would to close to my final race of the yr?
I would structure it to run the 100m july30 and the 200 on Aug 6th. I think that should work out well. (I’d double in the meet before that if possible)
Charlie, my last race was on June 7th its been a while since I have had a race, I feel very fast right now and my general fitness levels are good but I don’t feel race sharp. I tend to race my best when I am racing every week, I compete in the 100/200 on July 16 then take a week off and compete again July 30. Since the 100m is a final only race does that change your thoughts on competing in the 100/200 on July 30?
Not really as you have the option to work as SE up to that point. Of course you always have the option to run both if the conditions are particularly good and you don’t want to miss the opportunity for a fast time.
Below you can see the training outline:
Hello Charlie, last Thursday I ran a PB in the 100m and also a shitty 400m run. I had a race today and my body still doesn’t feel recovered, my lower body felt heavy an tight and I didn’t feel myself at all; to make things worst I had to warm-up for 2hrs because the meet was behind schedule etc. For training this week I didn’t do much, Mon: 3x30+1x80, Tue: bike tempo, Wed: 3x30, Thur: Rest, Fri: 2x20.
Take more rest the next 5 days.
Am I missing something? Where did a 400 come from?
I was an idiot and decided to race in the 400m with my friend, BADDD decision.
Yesterday I had a finals only 100m race and for some reason I am sore today in my hips/gluts/hamstring region even after running a slow 100m time. The past week in my static stretching routine I notice I was tighter then normal and it showed yesterday my legs didn’t feel normal at all.
My plan is to compete in the 100m on Thursday night, perform the 10 day taper program starting on Saturday for my final outdoor meet Aug 11.
Yes you were! Anyway, what’s done is done so now you need to work on lower intensity training to get your nervous system back together. You should do hot/cold showers twice a day as intensively as you can tolerate. That should help- look in the archives for the protocol if you don’t remember and if your tap water isn’t cold enough you may need to use ice.
Ouch, hot/cold showers are so painful. I expected my CNS was torch but I thought 9-10 days would have been enough time. Do you recommend for me to do starts and weights on Monday or tempo Mon-Wed?
Lay out what you have in mind for the remaining time for suggestions.
Mon:
3x30
bp
db rows
Tue: Rest
Wed: Easy warmup
Thur: Finals only 100m
Fri: Rest
Sat: 10 Day Taper
2x30
80-100-120-150 (10m flying start)
bp
row
Sun-Mon: Rest
Tue:
2x30
1x150 95%
pc
bs 2x1
bp
Wed: Rest
Thur:
2x30
1x80 95%
hc
bp
Fri:
8x100 tempo
Sat-Sun: Rest
Mon:
Easy warmup
2x20
Tue: 100m
Once again thanks for all the help!
do an easy WU mon and switch the first Mon session to Tues.
for the Sat stimulus workout, I’d drop the 100 because of the meet so close before, so 80, 120, 150. Otherwise looks ok IMO.
Anyone else want to take a stab?
Would you keep the easy Warm-up on Wed or take a rest day?