I want to do a 250m for speed end on the coming monday inpreparation for a 200m in comp the following Saturday -
How do I calculate what time I should aim for ? - my 200m PB is 25.2 secs
Would I be better of doing two reps at a lower % seeing as its 5 days out from comp ?
I was wondering what some of you might think was the best choice
Interesting stuff - SE fascinates me -
if only I could discover some method of ensuring the target intensities when attempting reps at anything other than 100%
To figure our the time I would divide the 200PR by 4 and add it to 25.2 and then get 95%. I would probably want to go shourter than 250 though if your running the 200 and the meet is close. what does everyone else think?
Here’s an intensity chart.
Maybe 2 at 95% with full recovery? What do you think? How do you feel? How important is the meet? What about 2x150?
If you are racing 200 you definately want to be looking at the speed end of things as the endurance side should be there from months past.
120 and 180 would be good
you could make it more about the technical aspect and divide the race up into secionts and run through each section - start to 60m, 50m - 120m off the bend, last 120m down straight
Thanks a lot O’Brian & DC -
The meets not particularly important - and I’ve another 5 days later , but I can feel I’m right in the groove at the moment so I just want things to keep ticking over in the hope of breaking 12 / 25 secs which are my targets for this year .
Placings don’t bother me if I’m improving although I’m starting to learn to respond within a race .
I’m still building towards peaking for August when I get to run on some faster tracks so I’m seeing July as a chance to get some preparation in .
Physically things are great at present - achilles not too bad etc - but last night I really used muscles I didn’t know I’d got - and I’m a little sore today - but in a good way - good damage and repair not strain .
That charts great ty .
Interesting thought about the sections Tinsoldier - I like the sound of that -
I’ve got no speed end background as I worked from short to long and only sarted moving up from 60m at the end of March I think .
This is something I’ll change next year .
Cheers
Many thanks gf_200
I will surprise you !
3 days before a 200m meet I would suggest a 300m at 95%+ and no speed work such as 60m or 100m. The reason is simple. The small lactate production of the 300m will “remind” the athlete’s body what it will be facing in the last 30m in the race. The 3 days is enough time to become fresh. But speed work could easily become too much for the athlete. Most of the times the athlete want to proove to his coach or to itself that he is in good shape and do too much or too fast.
CNS fatique needs more time to get away than lactate breakdown.
Ofcourse I’m talking about athletes who have worked with 300m all year round in training.
gf,
good link.
Interesting Linarski -
BTW what would you suggest for someone who hasn’t got that background in SE and who is extending present speed ?
Originally posted by gf_200
…it may help!http://www.drtrack.com/CoachingEducation/ControlsForSprinters.shtml
It’s impt to realize that these controls are very loose and only guidelines. Norms are invariably program specific. But they are a good starting point.
Couldn’t Dissagree more!
I think Linarski meant as long as the athlete was used to that kind of work out Tim -
Well I’ve decided to stick roughly to my plan for the next comps and will tailor intensity on a day to day basis - looks like this starting tomorrow -
Thursday - Light Tempo ( abs / x-trainer) / or Big circuit ( track )
Friday - Starts x 3 / F20’s x 3 - 4 / 80 % Bench / S press / rev leg press
Saturday - Off or Tempo -
Sunday - Light Track Tempo / coaching neice
Mon 7th July
Monday - Speed Endurance - 1 x 250m @ 95% / upper body weights
Tuesday - Light Tempo ( abs / x-trainer)
Wednesday - Speed/Acc / 2 x 50kg Squats / plyo’s / 3 x 30m blocks Max Bench / S press
Thursday - Light Track tempo
Friday - Light Tempo ( abs / x-trainer)
Saturday - Competition - Southampton 100/ 200/ relay / shot / marbles ?
Sunday - Off - Birthday
Week Mon 14th July Comp
Monday - Speed Prep - 3 x 30m block starts 1 x 80m - Bench / Shoulder press
Tuesday - Light Tempo ( abs / x-trainer)
Wednesday - Competition - 100m / 200m Crawley Arena
Originally posted by gloopzilla
Interesting Linarski -
BTW what would you suggest for someone who hasn’t got that background in SE and who is extending present speed ?
Before a meet? Short distances just to keep the body fresh, no high intensity.
Couldn’t Dissagree more! [/quote]
I’m not surprised. I have the experience about what I’m saying, you don’t !
Originally posted by linarski
3 days before a 200m meet I would suggest a 300m at 95%+ and no speed work such as 60m or 100m. The reason is simple. The small lactate production of the 300m will “remind” the athlete’s body what it will be facing in the last 30m in the race.
I think that this sounds like a good approach.
There is some thought that a lactate session prior to an Alactic performance can improve results. One thing about a lactic session is that it may feel horrible immediately afterwards, but you feel great after this and the CNS seems subjectively fresher. I don’t know why?
Tellez had Carl do a 400 days out from his 9.86 in 91. If I remember right he told me Carl, Leroy and Marsh did it in the 45s.
Im not saying I agree with this but I am starting to see the other side of the case as far as why it might not be so bad. Any other examples? (Such as a meet that is held over two or three days).