Do you guys go 100% on all ‘speed’ days? Does this not lead to staleness?
as fast but as relaxed as possible! staleness would be caused by not recovering properly between sessions
You don’t go to max every session in the weight room. No matter how good your recovery you’ll soon overtrain. Why is it different on the track?
exaclty what xman said… id say its closer to 100% for shorter sprints however because doing 200’s especially i am going as fast as i can after my given recovery which is usually no more than 15 minutes. The times i run in the 200 at practice are usually 93-95% of my P.R. which mean around 22.6-23.low
I go 95%
Quik,
Can you describe your routine for me?
thanks!
Chris
I go 100% everytime, is this bad? when I do special endurance though I’m not running as fast as when I do shorter distances,so mabye I’m holding back with special endurance subconciously becuase it’s a longer distance and I can’t handle going all out the whole distance.
Charlie and others have talked about on this site about how lots of accelerations are more stressful then special endurance and how flying sprints are more stressful then accelerations. So mabye choosing what type of sprint you run is a way to not go a 100% all the time.Mabye flying sprints are a 100% because you run faster in them then any other sprint,and accelerations are in the 95%-100% range and special endurance is in the 92%-95%.Mabye the intensity is defined by what type of sprint. Just throwing out some ideas.
what is the purpose of doing pure speed work??? try to replicate what you will do in a meet situation-run as fast but as relaxed as possible.
What do we mean by 100%? Do we mean 100% effort, or are we going by time? If by time, then the trick is to train so that when we do speed work, that it is 100%+. I can go at 100% effort every practice, but my times won’t necessarily be where they should be.
Furthermore we have to consider what other factors there are in measuring our intesity such as 100% over 100 meters or 100% over 70 meters. Where will we invest our energy envelope during each practice? Will I spend it on pure speed or do I need to work on speed endurance etc.?
I put in 100% effort and try to assure proper rest intervals to do this right now. Eventually I presume I will be fast enought that I can’t afford to do this without draining myself too much. Then i will change it around.
From speed development thread, posted by Charlie:
“Privateer:
Stimulation comes in different forms. Short speed= higher CNS stim/lower overall muscle stim. Longer SE=higher muscle stim and lower CNS stim. As recovery at the highest levels of performance can vary hugely, this gives great flexibility in assigning what, at first glance, might seem similar work.
Examples:
Problem: All high intensity sprinting requires 48 hrs recovery BUT very high CNS stim from session 1 with a probable complete CNS recovery time of 6 days.
Solution: Session 1: “Flying 20s”
Session 2: Tempo
Session 3: Long SE= 2 x 200m
(this is the opposite of session 1 with high muscular demands and moderately low CNS demands)
Session 4 OFF
Session 5 5 x 120s at 95%. (this sub max loading provides the capacity to handle a relatively high vol of speed work while still allowing the CNS to bounce back from session 1)
Session 6 Tempo
Session 7 80, 100, 120, 150 max effort.
(The CNS and muscular systems are now fully capable of handling this demand)
This is purely an example chosen at random and individual loads and recoveries will vary widely. This just shows the flexibility you have to adjust.
Comments?”
Hehe, gloop you gotta stop scanning posts! I do it to though especially since the number of posters is growing exponentially. Anyway, that was the way Charlie was saying a typical couple of sessions could end up working out. I’m also interested in how this applies when one is just doing 30s or so, but I’m gonna ask in the speed development thread.
It looks pretty good Pete - I’d be quite interested in trying it as a change from my routine , specially at this point in the season - but where would u fit starts / accelerations into this plan ?
The starts and accelarerations should be on the days when the flying sprints and other short speed work is done. And remember since it is technique work you need to be fresh so should be done first.
Everyone is hittin on some real good points on this thread. T2 and Herb real good points. Herb i agree with you. The thing is I use a calcualtor and find out what 90-95% of my personal best is and try to run that. However the thing is that when i am doing 200’s 90% and 95% is veryyyyyyyy differnt. So i try to go as close to 95% as possbile however do not get discouraged if i am closer to 90% on the last one or 2 intervals. 4 example from a 21.5 95% is 22.6 and 90% is only 23.8. If i stay around 22.8-23.4 i am happy. I feel that after the first rep. since i only take 10-12 mins rest although i am running at about 93% it is 95-100% perceived effort. do you get what i am saying?
And remember its all relative. As long as oyu are keeping a journal and improving ever few weeks you are doing the right thing.
Where will we invest our energy envelope during each practice? Will I spend it on pure speed or do I need to work on speed endurance etc.?
How would the management of the daily “energy envelope” investment take one’s individual strengths and weaknesses (ex: speed vs sp end )into consideration for better training results?