Just for extensive tempo purposes.
My acceleration runs are over 20m initially - but pretty gentle.
I found this pattern from Gerard Mach book, not sure which book or where I found it, and have had pretty good success with it. This athlete is hasn’t seemed to have worked as well, whether it is because of the program (he is a 400m runner) or because he over analyses things I tell him (and has said he doesn’t think a massage will do anything)
Last night we wanted to do add block to the session, we didn’t and we further modified the session.
So last night we did
Full warm up (first time since injury)
3 x 4 x 30m Tempo
5 x 20m
We did tempo to ease him mentally that hamstring is okay, and add a bit of extra warm up.
Accelerations got better in terms of technique, they weren’t fast but moved forward, but by the end we managed to get him to just run them without thinking or stressing - that is a win
He also did a full weights session that included Jumping drills and deadlift
Thursday we will add in longer reps with accelerations but will determine these on the day (see what the weather is like)
Tonight the athlete did the following
Full Warm Up
120, 90, 60 with 1 minute per 10 metres rest (12, 9, 6 minutes)
4 x 20m start
He at the moment is slated to run a 200m off 30m acceleration and a 800m on Saturday. To complicate matters he is away for work until Friday (lots of traveling, walking, and sitting) and I have a work engagement on Saturday so have to leave the final decision up to the athlete. Fingers cross he makes the right one.
If he gets through this week, I will set up a competition plan to christmas like this.
13 December - 400 + 4 x 200
20 December - 100 + 400m Handicap Race
Oops, wrong thread… 
Last night the athlete managed to do 2 x 200, 200m jog recovery and 2 x 60m with 5 minutes recovery.
The plan was to do the 200’s in 29 - he did his 2nd one in 27 and the first one was faster. The 60’s were meant to be at 90% but I don’t think he did.
He is going to run the 200 off limited acceleration, and a 800m with first 200 in 30. I have to trust he will follow the coaches instructions.
I would never allow the athlete to decide the training.
I was taught to build the judgement aspect into what you need the athlete to do there by giving them little choices of what to do. Another strategy if you are not able to be there is give them something they won’t hurt themselves doing. ( you can’t go wrong with push up / sit up workout and shift the important training to the day you are able to be there?
You are always thoughtful about what you are doing and my comment is not meant to be critical what so ever. I just wanted to mention my experience because you are the one that will be left picking up the injury pieces if their judgment is in error.
Thanks Ange.
I supervise their main sessions, and only allow them to do tempo on off days. The athlete is an interesting person - and as such makes my hair turn grey quicker than it use to.
Today is a comp, of which there is three before Christmas. The last meet is one of the events we are looking at to do well.
I did um and ah about letting him compete today, and to be honest I am still unsure. I gave him the option to run a 400m last weekend and he declined “saying I want to get a full week of proper training in” which he has done. Here are my reasons for him to run
As a coach, I hope I have made the right decision and I have to trust my athletes that they will listen (he should have enough experience now to realise the coach is generally right)
Fingers crossed anyway, I know I am nervous and might be a boring at my work function today.
Good luck today and let us know how it goes if you wish. Athletes have a way of creating a fair bit of stress for their coaches. I’ve heard a few stories here and there so I understand.
And I think the experiences of competition is essential. You gotta learn how to win and lose and good for you for having such a great bigger picture view.
Spoke to the athlete on the phone on my back to land (I was standing next to clients, so couldn’t be to harsh)
He ran the 200, and accelerated for 30m. Two athletes went past him so he accelerated again, he said he felt his hamstring tighten in the front straight so backed off. He ran 25.45 (temp was about 15 degree Celsius), he fronted up and ran an 800 and got sucked in to go out harder than planned and paid the price the last lap - he did run a pb.
He also run a relay, which wasn’t part of the plan so will get a chatted to at the next training session.
The hardest part will trying to get him to understand that one seeming minor issue can cause a cascading issue later…
He got through his first competition without any major issue = positive
Training tonight was
3 x 30m Blocks (straight line)
1 x 120, 90, 60 @ 90%
His next session will be competition warm up on Friday (due to him being unavailable because of work commitments) and then a 400 on Saturday. I don’t expect much time wise (maybe 55 - pb is 53)
On a side note the coach has done a grade 2 calf strain, demonstrating single hop and stick landing to a netball team.
Athlete competed today in pretty much ideal weather, around 32 degrees Celsius and around 2m/s winds.
Ran a 100m in 12.41, accelerated for 30m and held (maybe even back off a little)
About 30-40 minutes later ran a 400.
Once again do do full acceleration and had plenty left in the tank. Ran 54.69 about 1.5 seconds off his pb - so todays run was really of the 6 months of winter training.
I really like how you are effectively getting him to run well with more in the tank. He is very lucky he did not have a serious issue before when he re accelerated in that last race. This is a NUMBER one no/ no. And it can cause very serious pulls.
About your calf. That is very annoying. Do you have wax? It can be helpful once the swelling stops in breaking up scar tissue. Also , I have been using pales of ice water that go as high as the knee to do contrasting of cold for feet and or lower limb issues. It’s something that is local while not being so difficult to execute. It was my calf issue that caused a great deal of problems for me but I miss handled it as I didn’t listen to my coach;) ( he was bossy and a know it all…lol)
Does this athlete do much from now until next week when he has your warm up on Friday and then competes in a week?
Hi Ange
I don’t have wax, but something I am interested in.
Training this week is pretty light
The plan is
Tuesday - 2 x 60 @90-95% followed by
Ankle Jumps 1 x 8
Double Leg Jumps 1x 5
Deadlift 1 x 2 x 70-75%
Bench Press 1 x 2 x 70 - 75%
Thursday - Competition Warm Up only
Friday - Off
Saturday - Competition
100m
400m Handicap Race (main goal for pre Christmas meet)
Double Post
Athlete didn’t compete yesterday, during his warm up he felt his adductor tightened so he pulled the plug. Will see him at training on Tuesday to see how it is.
Turned up to training on Tuesday, jogged a lap and we pulled the plug.
Found out he had an infected belly button, which turned out to be caused by a tick (found this out post training today)
Today’s session was
3 x 3 x 300m in 54sec, 100m walk between reps and 500m walk between sets. 8 of the reps were 55 or quicker, his last one was 59
Adductor was a little sore
Will do 3 x 3 x 45 sec running in water, 1.15min/reps and 5 min between sets tomorrow.
Athlete will have a week off training, as they are going to a music festival and then camping next week.
We have 13 weeks to State Championships, so looking at doing a 2 week block of GPP post return, and then a short conversion and move into competition.
Saw Jack Hale(16yo, 10.13 with tailwind) run at the Bay Sheffield Gift on 28th Dec, although he just missed out on the final (he had a handicap of 2.5m) he was very impressive. Looks like he has really good top speed. Will be interesting to watch his development. Do you know anything about his training. Cheers
Hi Grooster
He is a very impressive young man. I don’t have much knowledge of his training, I know he is quite intelligent and reads a lot, his coach Rex is predominantly a jumps coach so his training is geared towards his Long Jump.
Will be interesting to see what happens when he re-commences jumps training early in January. He hasn’t been jumping since October/November due to a heel issue.
