Out of curiosity, how much (if any) lactic did you feel in any of those runs?
Honestly, not a lot. I was feeling some general fatigue from the weights the day before, and from the runs themselves, but nothing I would attribute to lactic.
The 100m of lunges we do after the circuits on Mondays though…now that’s a different story!
If 38.5s is @ 83%, full speed would be 31.96s. Is that your goal time for 300m? Usually, you’d have to be in low 20s 200m shape to run this type of time.
My coach made a spreadsheet for the whole group, where you type in your 100m time, and it calculates times for all the runs based on the time you entered. (using the percentages quoted)
I put in my actual 100m time to begin with, but found the times too easily achieved, so I gradually dropped the 100m time down until I reached a point that pushed me without being impossible to achieve. I’ve currently got it set on 10.65.
So 38.5s is 83% of your target 100m speed then.
The 31.96 that you calculated, divided by 3 = 10.65. So yes it looks like it’s calculated by percentage of 100m time, which makes sense as it’s a distance everyone in our group has done, so we’ll all be working from the same reference point.
[b]Saturday 28th December
[/b]Approx. 20 minutes of explosive medball exercises
180m, 150m, 120m, 100m, 100m, 120m, 150m, 180m @ 86-92%
Walk back between runs, 10 minute rest at the half way point.
hey man how’s your training going. Would like to know when is your first race? Curious to see what you gonna run on both 60 & 200 this year!
First race will probably be on the 25th/26th of this month at the London Indoor Games, I think I might just stick to 60m this indoor season and leave the 200m for outdoors though.
And then maybe another 60m at an open on the 1st Feb, because the qualification deadline for the British Championships is the 2nd. I might be miles off as I haven’t really done any real prep for this indoor season, but we’ll see how it goes.
[b]Saturday 11th January
[/b]8 x 8 Hurdles - Bounding/Plyometrics
5 x 200m @ 24s - 10 minute recovery between runs
Monday 13th January
Approx. 20 minutes of explosive medball exercises
1 x 220m @ 90% [15’ rest] 3 x 120m @ 90% [3’ rest]
Wednesday 15th January
Stepover drills with 8 hurdles
2 x 5 x 100m @ 95% [3’ between runs, 10’ between sets]
Saturday 18th January
3 x 200m @ 100%, timed with Freelap watch and timing posts [15 minutes between runs]
We do this session once a month on a Saturday this time of year, over a 3-4 month period I think.
For some reason we don’t go off the 200m starts, we use a marked out start line by the 400m start which actually comes to 189m apparently. (Don’t ask…)
Either way the times are still useful as a comparison to each other, not so much for working out how my 200m time is coming along though…
Bearing in mind the shorter distance and the lack of a reaction time (we go when the watch countdown beeps), my times for the last session were 20.78 and 20.8something, and I didn’t manage a third run that day.
Today I ran 21.08, 20.93 and then 20.26. I’d rather we just went off the 200m marks so I get a ‘real’ time I can compare to, but I was at least faster than the last session we did. Plus I completed all the runs this time!
[b]Monday 20th January
[/b]5 x 30m from blocks @ 100% [5 minute recovery]
[10 minute recovery]
2 x 60m from blocks @ 100% [10 minute recovery]
We had a circuit session scheduled for Monday, but as I’m competing this Sunday we decided my time would be better spent doing a few starts as I haven’t done any block work for months.
Not expecting to break, or really even get that close to my PB yet as haven’t adjusted my training at all in the run up to this. I’m also still quite a bit heavier than I would normally be if I was doing a ‘proper’ indoor season.
But as it’s my outdoor times I want to bring down I’m not doing much prep work for these competitions, I’m basically just turning up and doing them, so we’ll see how it goes on Sunday!
Have fun - keep us posted.
Updated my progress thread for the first time in months now I’m competing again, so just thought I’d link to it quickly as it’s been dormant for a while. But from this point on I’ll try to keep them separate and avoid duplicate posts etc.
http://www.charliefrancis.com/community/showthread.php?22442-DavidG-s-Progress-Log/page6
[b]Wednesday 12th February
[/b]2 x 5 x 100m @ 95% [3’ between runs, 10’ between sets]
Target time for the above runs was 11.2 based on a 100m time of 10.65. However is was ‘a bit windy’ tonight and I did most of them between 10.6 and 10.9…
pretty fast for 10 reps.
Saturday 14th April
5 x 30m Sledge pulls [5’ rest]
5 x 30m From blocks [5’ rest]
4 x 120m [12’ rest’]
[b]Monday 16th April
[/b]4 x 4 x 50m [30s between runs, 8’ between sets]
Hey man, are you gonna compete anytime soon?
I’ve been having some issues with my calves recently, I had a slight pull in my right one which took about 3 weeks to heal. Also started a new job which involves a lot of sitting down, and it seems to be causing problems with my flexibility.
But I’m planning on running at an open competition on Monday as long as they physio says I’m okay tomorrow.