:eek: is this a typo on the distance or time?
Congratulations on tonight’s phantastic 200m PB Henry!
Saw that! 20.79 legal is great! Beat some big names too.
Congratulations! See you in Beijing!
well done… now keep the journal entries comming
So this is now the best read thread on the board:D Deservedly so. Well done Henry. I see you even got a mention in the IAAF website report of the Sydney Track Classic.
Henry has made some steep improvements over the past two years. Interesting to see how things will progress this season. Good work
How’s training going? Competitions?
I assume your coach is back on the track - easier for you. Last year in Osaka, I have talked to Gary Kikaya (400m). He was training on his own on his old coach’s programme (while the coach is in jail) - and admitted that it is not a good situation. (The coach in jail AND training on his own!!!) According to Gary - training without a coach means … when you are tired, you take a ‘little bit’ longer rest OR run a ‘little bit’ slower OR quit the session. And all these ‘little bits’ pile up to a ‘little bit’ slower performance effort at the end. Interesting philosophy, coming from an athlete!
Good luck with the preparations for the qualification (200m?) AND the OG!
Thank you all for the kind comments. I’m very pleased with my progress so far and I’m quietly confident I can drop some more time.
Sorry for not posting as much (or not at all) I just got caught up and haven’t spent anytime at the computer.
This week brings me to the end of my precomp program and I’m traveling around in the land of comp. I had a shocker this weekend at Canberra :mad: I was trialling something like tribulus and it has the opposite affect on me I got super tired and lethargic and my legs felt heavy although I knew I was in good shape, I had run 15.0 at training on the Wednesday. Anyways lesson learn’t but I’m disappointed I wasted a 200m run, there aren’t too many around this season.
I now have a fairly good idea of what a good run feels like and a much better understanding of things from my own coaching experience. What I found was if something didn’t feel right and I couldn’t figure it out, then I wanted the visual feedback which usually came from coach. I got frustrated for a while cause I didn’t like the way my upper body felt when I was running so coach came to a session and sorted me out. It was nothing major I had just let it bother me.
Well it’s a new season. Thought I’d start with a recap of last season… I ran shithouse. After starting with a massive PB I never seemed to get close to that shape again. In all my races my second 50 seemed to be the slowest thing I seemed to lose all my ground there and then come home like a steam train.
Here are my two best races
Sydney Track Classic
J. Dolphin 20.56
H. Mitchell 20.79
A. Miller 20.79
[http://au.youtube.com/watch?v=IAjiV88U0Nk](Best Race Sydney Track Classic)
Sydney Grand Prix
D. Batman 20.81
J. Wariner 20.93
H.Mitchell 21.05
M. Frater
[http://au.youtube.com/watch?v=Px5ttdJPkEg](Second Best Race Sydney Grand Prix)
I’m in lane 8 for both runs.
In both races I give 4-5 metres away on the last 50 of the bend which I think I have sorted out this time around… Maybe.
I have just finished GPP. The same program as last year with less weights. So I’m a bit leaner on than last year by 4-6 kgs at the same time last season but just as strong in the Gym @ 80kgs.
I’ve always been happy with my GPP it follows Charlie’s principles for GPP and uses a Clyde Hart (Monday) session developing from 14x200-2x200 over the course of the 15 weeks.
Now I’m in SPP and I have some questions… last year my program was 8 weeks and looked like this… Fisrt 4week weights were 2 power 1 strength and the next 4 block was 2 power 1 plyo
Monday
3x20
3x40
2x60
3x20
3x40
3x60
2x20
3x40
4x60
3x20
3x40
3x60
2x20
2x5sec
2x7sec
2x20
2x5sec
2x7sec
1x9sec
2x20
2x5sec
2x7sec
2x9sec
2x20
1x5sec
1x7sec
2x9sec
Wednesday
All at 95%
60-80 15sec turnaround
100-120 30sec turnaround
130-150 45-60sec turnaround
4 x 2 x 60
4 x 2 x 60
4 x 2 x 80
4 x 2 x 80
3 x 2 x 100
2 x 2 x 120
2 x 2 x 130
2 x 2 x 150
Friday
5x200 @ 25 - 2rec
4x200 @ 24 -2.5rec
4x200 @ 24 -2.5rec
4x200 @ 24 - 2.5rec
2x2x200 @ 22.5 - 2rec
2x2x200 @ 22 - 2rec
2x2x200 @ 21.5 - 2rec
2x2x200 @ 21 - 2rec (ended in diaster ran 20.98PB hand on the first and never recovered, I cramped in every subsequent run)
However I’d like to move the friday session to a Special endurance day which I had originally planned last year but coach felt the way above was better.
This is what I’d like to change it to and move it to the Wednesday??
3 200 @ 23 - 90s
2 200 @ 22 - 90s
2 200 @ 21 - 5min
2 220 @ 23 - 10min
2 240 @ 25 - 15min
2 260 @ 27 - 20min
2 280 @ 29-30 - 25-30min
2 300 @ 32-33 - 35-45min
Any thoughts would be most appreciated and sorry for the long post. I’m happy to answer any questions. Should I stick to what worked last yea? I mean I did no runs over 200 and in pre-comp had 2 200m runs in the whole 12 weeks. I feel I want the strength over the massive lactic dosing I get from the 2x2x200. Or am I wrong?
I’d go with the special endurance day as planned except begin with 2x200 with 30mins rec then work towards your 2x300 with 45mins rec.Are you still with your coach as this is maybe what needs to be changed.
The only reason I have my coach is to time runs and give some feedback… Really. I have written my whole program for 2 years now. The only change he made last year was to the 200s in SPP and then he decided he’d manage comp which happened because I hadn’t yet planned it out, I got caught up in training. But it didn’t work cause he was making up the weeks session as we went without looking at the whole period. Which lead to a whole lot of problems as we are beginning to have differing views of training. Don’t get me wrong he is a very good Technical Coach and good with track side rehab. The only reason I haven’t changed is cause I don’t know of another coach I’d like to be under.
I have great confidence in my program as I know I ran 20.79 under what I had designed. It happened in week 10 of a 12 week PCP week 9 was 1600m weekly total and 10 was 1030m but I dropped the Friday session so it was 720m + a small weights session on the Thursday.
I’ve got to learn how to freshen myself like that again and looking back I can see I unloaded too much in comp and a few other things
Monday
3 30
3 50
2 70
All felt ok
Wednesday
3x200 @ 23 with 90sec recovery
1st: 22.72
2nd: 23.56
3rd: 25.3
Friday
4x2x60
1: 6.8+7.0
2: 6.7+6.9
3: 6.9+7.1
4: 6.7+6.8
Can you talk about the 14x200 - 2x200 sessions? Do you mean you have sessions of 14x200 then cut it down over time to 2x200? When does this occur?
My advice would be not to make big changes from what you did last year with success. Make tweaks, not big changes.
Mortac8, So the session is a monday session in clyde harts program. In my program it is a Saturday and begins in the aerobic zone with 14x200 @ 34 with 3.5min Rec and each week I drop a 200 and a second off the target time. Recoveries work
2-4 = 90sec
5-7 = 120sec
8-10 = 180sec
11-13 = 240sec
So every 3 weeks the recovery changes. You’ll find most athletes will be at 75% around 7-8 at 90% at 3.
So i thought I’d then Like to develop Special endurance as everything is in place to do so. Understanding where I’ve come from what are your thoughts? By changing that one session.
Damn bro, you ran against Frater and Wariner and you say you ran like shit? That’s props to you bro. Keep that training up bro!
What about Paul Hallam,Knows the cf way ,is very good technically and very well respected.good luck,ure going well.
I’m not sure I’m totally understanding your program but I will say that I have seen several a good 200m guy go down the shitter trying to do faster and faster 200m reps every week (25 to 24 to 23 to 22 to…).
So yes mortac8 over the program I will venture from 14 to 2 200s. Each week I have one less 200 (14-13-12-11-10) to run and I have to run them a second faster (34-33-32-31-30). The recoveries change every three weeks by half a minute.
I would love some thoughts on my change of session which I’ll list again below so you don’t have to go back through the post.
Friday Planned
5x200 @ 25 - 2rec
4x200 @ 24 -2.5rec
4x200 @ 24 -2.5rec
4x200 @ 24 - 2.5rec
2x2x200 @ 22.5 - 2rec
2x2x200 @ 22 - 2rec
2x2x200 @ 21.5 - 2rec
2x2x200 @ 21 - 2rec (ended in diaster ran 20.98PB hand on the first and never recovered, I cramped in every subsequent run)
However I’d like to move the friday session to a Special endurance day which I had originally planned last year but coach felt the way above was better.
This is what I’d like to change it to and move it to the Wednesday??
Replacement???
3 200 @ 23 - 90s
2 200 @ 22 - 90s
2 200 @ 21 - 5min
2 220 @ 23 - 10min
2 240 @ 25 - 15min
2 260 @ 27 - 20min
2 280 @ 29-30 - 25-30min
2 300 @ 32-33 - 35-45min
What am I trading here?