I do not think your coach’s 200m progression is “way better”. I think yours is better. The only thing I might change in your plan is maybe start at 160 then 180 then 200 instead of 200 200 200. I think running the same distance over several weeks causes the athlete to force the runs too much. You can force a 24 to a 23 but you can’t force a 21.5 to a 20.5. You have to set up your training so it’s just ‘there’. I also might not end all the way up at 300m. You said your 50-100m area is your weak point so I don’t know if you need to be running above 250m in training.
I agree with mortac, you cannot force a time that fast. I would maybe even drop it to 3X2X150m then up it to 3X2X175m. Good luck this season!
Henry some of these sets look suspiciously close to some pre-season 400m specialty work. Have you ever considered stepping up to 400m and taking a real crack at making a national team?
Someone who can run 200m in the 20.4 to 20.8 range - if he has some efficiency about his running - can make an impact at 400m; relays, possibly Olympic 400m final potential (just on the numbers, but of course the mentality and control, as well as aforementioned movement efficiency (fuel economy) are decisive factors.
Who is your coach?
11am
Warm-up
run-throughs
Bleaches
Every step
Every second
Drills
A-skips
A-Runs
And whatever else needs doing to get going, warm-up changes as I go depending on many things.
2x30
3x50
3x70
No time on this session I was by myself.
All from 3 point
I felt good in most but the 70s I lacked some strength from 20-40.
The 400 has been something I have been told I should run since I was 16 by all sorts of people, Coaches, parents, officials, coach and my dad :o. Thanks to my coach of 8 years I am technically efficient and so people say I have great style or rhythm for the 400.
My Coach is Clayton Kearney who seems to have alot of 400 type training up his sleeve from his training days with Darren Clark.
I personally would like to run faster 200s in the next year or two before stepping out to the 400 distance. I hope to step to 20.5-6 in 08-09 season and drop again the next season to 20.3-4. Then I know I have some speed reserve to play with.
I’m going to attempt 2x200 @ 22 with 90s rec today and the weather is shit, raining and blah… but session must be done.
You obviously have a lot of ability,but mixing a program with some CF training,then Clyde Hart and then your coach as well, is maybe not the best recipe.Why not spend the bickies and get a phone consultation with CF and follow this program all the way through.Just a thought.
well good luck for the future. don’t leave it too late. patrick johnson should have moved to the 400 (according to his most recent AIS coach Tudor Bidder) but either left it too late or thought he could still improve at 200m and he’s still trying :rolleyes: … remember Kearney couldn’t beat Clark over 200m. The 400m work may enhance your 200.
I had a little chat to Clayton about you Kitkat. I only realised who you were when I started to read the Lactic threshold training thread from the beginning and saw those sessions leading into Stuttgart and I knew they were DC’s sessions.
Thank you for your input KK it is most appreciated.
In regards to training I have decided to work purely from a short to long Program (S-L) this year after much reading and thinking. Also I figure for the next 2 years I want speed development to be my major focus and see S-L to be the best format to do so. And after explaining to coach he agrees.
so the year plan is such:
GPP 15 weeks: speed Volume 25000
SPP 12 weeks: Speed Volume 16110
PCP 8 weeks: Speed Volume <12000
Comp 6 weeks: unplanned yet but I’m on it
Focus:
GPP: Accel development Anaerobic A-Lactic ATP+CP system 0-8sec. Begin Sub-Max Top speed development (tech).
SPP: Maintenance of Anaerobic A-Lactic Abilities 0-8, Continue Top speed development, Anaerobic Lactic (E.sys) 8-15sec. Introduction of SE2 runs 15-45
PCP: Maintenance of 0-8sec and 8-15sec abilities. Begin SE2 development progressing to SSE runs to develop Lactic tolerance abilities
CP: Will include 2 x 10 day taper periods.
I am thinking this is the best format.
Another season to trundle along. Athletics is a lonely sport in Australia I’ve found. I just received a letter from the NSWIS our state institute of sport and they are dropping Athletics as a funded program for the 2009-12 period at this stage.
Ah well…:rolleyes:
Thanks all and good luck in your endeavours this season.
Wise move.Good luck with everything.I think it will be a beauty for you under this type of program.
You’ve got talent and a loyal and dedicated coach - who is also a great guy. But in every coach-athlete partnership there comes a time when the athlete must take the lead in certain aspects of the training. I learned as much from the elites I worked with as they did from me. I contributed the program structure and sequencing, the management of the delivery and recovery process. The athletes took care of the performance and it was a marvel to witness close-hand for me as the good ones “found a way” to win even when they were under a load in the domestic season or still shy of a peak in Europe. I guess where I’m going with this is I think it’s excellent that you have been able to talk with Clayton and the two of you agree to do some of it your way, as stated in your last comment.
The word of caution I would have is that the outline of your training shows a loading of the anaerobic work. This looks pretty intense, which is fine - so long as your rehab and regen is top-notch. You have to treat yourself like a champion before you can become one.
The other little bit of info that might become useful to you is that should you nominate at some stage to run the occasional 400m ( a couple at the business-end of this season when everything is in place) that might (depending on your results) put you in line to be part of a new NSWIS elite 400m project which was created only last week and is proposed to be fully operational from the end of the current Aussie domestic season.
Thank you for your continued help KK.
I just received a letter from NSWIS outlining the new scholarship standards and mentioning the new 400 program. I find the standards a little strange. By the time I make top 8 at a major championship I would be able to make some money in Europe and not really need too much support from NSWIS. I guess it’s a good way to save money on their part. I don’t know how they will develop anyone to that level?
Anyway Training continues and I had a little run in a small comp on the weekend just gone.
Monday I was to tired to train after running on Saturday and then Coaching nippers for 4 hours at Manly Beach. I think the sun just drained me and I let myself get a little dehydrated. So I trained tuesday which was my first session with blocks.
Saturday (comp)
60 = 6.93 :o
200 = 21.57 @ 95%
It was good to get an idea of where I was at the end of GPP. I thought the 60 would have been better. There was a little headwind and I had not used blocks in training yet but still.
The 200 was just a hit out at 90-95% after watching the video I missed the start and still ran a poor second 50. I did come home strong as usual.
Tuesday.
2x20
3x40
2x60
I only completed 1 of the 60s as I developed a little strain in my right hip flexors. It was slightly painful to run around when I was coaching that afternoon.
Sorry to hear about the slight strain
QUick question though, you have continually mentioned your poor 2nd 50 of the 200m, but come home strongly.
How is your 2nd 50 over 100m?
The problem of the 2nd 50 of your 200m may be more related to your bend running, rather than anything training specific.
Do you do much actual bend running? How do you feel from between the 150 and 90m during a race? Are you chopping your stride a bit to get round the bend?
Maybe try and do some of your 150/120 work primarly around the bend. When you do slightly slower work around the bend, it may be fine, it could just be that slight increase in speed and the body isnt adjusting to the bend well…
Did you do this set and, if so, what were your times for each 200m? Did you do 90sec recovery? 
Dear Henry
Please check this thread out when you have a moment.
Thank you,
Rupert
CharlieFrancis.com
Sup Henry
congrats on winning the training journal comp. I used your periodisation as a model for “training for power and speed” in my HSC PDHPE exam today. it was probs the best essay i’ve ever written, and if i don’t top the state in it, it’s your fault.
Joking! cya at training after my week off, one more exam!
Keep up the good work Henry. I did meet with you in Canberra this year and assisted some of your 2x100m relay work (I did coach some guy who caused an upset this year, only to have him … ummmm … encouraged to move elsewhere).
Henry you have a well planned approach to your training. Please don’t question yourself or doubt things are wrong. Something which might fail today may work the next. (Analysis breeds Paralysis)
My approach was to witness improvements thru GPP and SPP in areas you want to improve in (the basics - SL and SF, strength, plyo etc). With the data which gets thrown around (ok, maybe 6 weeks late or still waiting and tooooo late for assistance) have you identified weakness in your 200m (compare 20.79 and subsequent races).
I always worked on my 100m time as a bench mark for my 200m outcomes. When I could run a decent 100m (within 1/10th of PB) which felt like an easy race then I knew my 200m was ready. I equated that my 100m time x 2 less 0.5sec was a result which should be achievable.
Perhaps these sessions might come in hand:
3 x 3 x 150m (1 min rec, 8 min set rec - 90%)
3 sets (150m + 5m roll in 60m or 80m or 100m) R:30-60s SR:10
4 x 250m (8 min rec - 95%)
My fav 3 x 150m or 3 x 170m (R:10 min… 80%, 100%, 100%)
Just some thoughts
For those who may have wondered what happened to Henry, it appears he has relocated to Canberra to train with coach Matt Beckenham, who ran 400H at the Olympics. Apparently some 400m work is on the agenda, although continued development of his 100 and 200 speed remain the priority. Sounds like a good move by Henry. Beckenham is an Australian Institute of Sport “product” and would still be able to access at least the intellectual assets (advice from senior coaches, medicos, biomechanists et al) of that place.
Good opener by Henry on the weekend up at Mingara:
Men 100 metre Open
Name Year Team Finals
================================================================
1 1907 Clark, Lewis U.T.S. North 10.56
1 1945 Mitchell, Henry U.T.S. North 10.56
No indication of wind though.
Also
Men 400 metre Open
Name Year Team Finals
================================================================
Section 1
1 848 Cummings, Paul Mingara Athl 48.44
2 1945 Mitchell, Henry U.T.S. North 48.77
Nice work!
I have not seen any results for a while (decent ones) by Henry. What has happened to this developing athlete? Was the move to Canberra a bad move? Was the training under coach B not suitable? Will Henry K Mitchell return to the forum? The suspense is killing me…
what do you think KK? Should he move north of the border?