reading back on this now. I rose my intensity limit to fast however only kept it so far to 30m. Would it be wise to drop it to 25 meters? Currently i am 5 weeks in the SPP1. Should i drop it to 20-25m for week 6?
Reason i ask, for one i’m not fast enough. Also i don’t want to go through what boldwarrior and ufootball went through as well.
Senri - i would follow this principle
what did ufootball go through?
i think stagnation or overtraining, well boldwarrior knows because i reference it from one of his posts on this thread.
So in essence i should delay my acceleration to reach its pinnacle end of the desired intensity limit. So if next week was said to do 40m intensity limit would i even try and modestly go that far in acceleration?
Why not just keep it 30m throughout the short to long plan, or until you PB in the 100m that way you know how far in aproximation your accelerating, no?
if next wk is 40m acc. - it means take off in a controlled manner, dont push too hard, concentrate on technique and form and relaxation etc etc, and by 40m, hit your top speed by then v’s 30m. That way, hopefully you will have a bit more in the gas tank to keep running to the end of the rep and sets.
re - why not keep it at 30m - progression dude
wait why would i hit top speed? I accelerate and maintain relaxing easy dont force it. To reach top speed shouldnt i really push on the engine after reachgin the said 40m?
Generally i would accel hard to 30m and hold it till i pass the desired distance. Your saying accelerate easy to 30 and go hard the rest of the way?
not at all
if your plan says acc out to 40m
but
you can physically only acc out to 30m max effort
then, during the couse of the 60m - you hit 40m mark at max speed, not the 30m, then maintain what you have - well try to maintain. so, your 1st 40m is only really “off” by a touch - your still doing everything right, just relaxed more and not hittig full open speed till 40m. Good chance to figuure out mechanices etc.
okay so i guess now i’m running full out 60ms seeing as i will hit top speed by 40m. So in the coming weeks when it is 50m, then accel hard and run through hard top speed and hold top speed till 50 then ease the last 10m. Until the day comes where i run full out 60m?
nar man, your not grasping the concept
basing on you only being able to acc out to 30m as being your limit -
when the intensity limit in the coming weeks is 50m, but you can only do 30m - the acc zone infact becomes easier for you, its drawn out so to speek, you take longer to hit top speed, YOU hit top speed at the 50m point, not before, not at 30m. You relax in a sense and stop “trying” to accelerate at 50m, - this way, you “should” be able to have a real good and decient last 10m through to 60m - hold form, hold sprint position and therefor speed in that 50-60m segment. YOu dont back off and drop speed at this point - you maintain it - and you dont try and go faster. that 50-60m segment, should be pretty darn fast.
okay now i get thanks bold warrior.
A few points:
The worse the grass is, the shorter the intensity limit must be- and therefor to progress, you must then move to the track.
When the intensity limit is short, you may need to vary your speed with speed change work to prevent a plateau. That’s why it’s included early in the program.
cheers
i also have found since - when Bad grass is all there is around - that racing flats on a bitchmen surface is way better.
if one is keen, Just pack up and move city to one that has a proper track:D
but when away on holiday - like i was - seach out for bitchmen and use flats - for max speed stuff that is.
looking back, i can see where i could have changed a lot of things to suit better. 1 - woould have been the acc limits - at the time i didnt really understand
bold warrior once the week reaches where you run the intensity limit is 60m do you just run a full out 60? Or do you cap the intensity of the speed at 50?