EMS
35 mins hamstring & calves
35 mins ITB
35 mins calves
Auto Reg rating
+2
Squats
3 min rec
5 x 70
5 x 5 x 115
Bench
3 min rec
5 x 60
5 x 5 x 70
S/set with 60 sec between reps
1 arm db row 5s x 8r x 35db
Military press 5s x 8r x 35
Rower
7 x 3min on 1 min rec
abs
stretch
EMS
35 mins hamstring & calves
35 mins ITB
Rating
8
Auto Reg rating
+2
Rower
6 x 5min on 1 min rec
abs
stretch
EMS
35 mins hamstring & calves
35 mins ITB
35 mins calves
Rating
7
lots of improvement last few days with calf although still not right.
I am flying to Wellington for work tomorrow, the weather forecast is for gale force winds :o
Auto Reg rating
+2
Squats
3 min rec
5 x 70
5 x 5 x 115
Bench
3 min rec
5 x 60
4s x 5r x 70, 1s x 7r x 70
S/set with 60 sec between reps
Pull ups 5s x 8r
Dips 5s x 8r
Rower
7 x 3min on 1 min rec
abs
stretch
EMS
35 mins hamstring & calves
Rating
7.5
getting closer, just a bit of tightness in upper calf, back of knee. Will row tomorrow, rest Wed then see how it is Thursday.
Winds weren’t quite as bad as predicted yesterday, still not good and pretty bumpy but had quite a few worse :o
Auto Reg rating
+2
Rower
6 x 5min on 1 min rec
abs
stretch
EMS
35 mins hamstring & calves
35 mins ITB
Rating
7
Auto Reg rating
0
Tempo
2000m
Squats
3 min rec
5 x 70
5 x 5 x 115
Bench
3 min rec
5 x 60
4s x 5r x 70, 1s x 8r x 70
S/set with 60 sec between reps
1 arm db row 5s x 8r x 35db
Military press 5s x 8r x 37
abs
stretch
EMS
35 mins hamstring & calves
Rating
7.5
getting very close but not quite. Calf got a bit fatigued so stopped 200m short of L tempo.
Yeah, my EMS is copping a flogging over the last 2wks also.
35min, sounds like same setting as mine (program 12) ?
I like to use a steel dumbbell on the calfs/hammies for foamrolling - the steel actually really gets into them and loosens em right up.
Have you tried foamrolling the Lateral Thigh muscle (next to the ITB) Man, that hurts the 1st time. Have found rolling on Two foams spreads the load out more evenly and makes it actually possible. As the muscle gets better you can remove one Foam 
Have you checked your Shoes? They can make your Calfs really sore when the support / cushioning has worn out. Typically mine last 350km max. Then calf injuries are just around the corner. I ordered some new Mizuno shoes that Claim 20% reduction after a massive 600km!! I’m just over half way and they are going strong still
yeah program 12, I run it on 50MA 
I actually bruised the first few times with my Thera roller http://www.thera-roll.com/ on Lateral Thigh, all good now though.
Shoes are pretty new and not that worn, I think the issue was hammy injury and I slightly hyper extended the knee which caused the problem.
Fri 4 Feb
EMS
35 mins hamstring & calves
35 mins ITB
legs felt great today and have decided I will give it a go tomorrow. Will warm up and see how things are anyway and if not right will amend from that.
Have found this cool blog http://richardwiseman.wordpress.com/
50ma!!! I’m in the 30’s…
I find the bruising non existant or close to non existent if you do a Good Stretch after foamrolling. Don’t get that anymore, even with Steelrolling
yeah its all good now, that was only the first week or so.
Sat 5 Feb
Auto Reg rating
+2
Track
warm up only :o
Squats
3 min rec
5 x 70
5 x 5 x 115
Bench
3 min rec
5 x 60
5 x 5 x 72
S/set with 60 sec between reps
Pull ups 5s x 8r
Dips 5s x 8r
Rower
7 x 3min on 1 min rec
stretch
Rating
?
no point doing more than a warm up, top of calf and behind knee got sore and tight. Have decided will give till next Saturday and if not right (which I expect will be the case) then re-evaluate everything
Auto Reg rating
+2
EMS (strength)
35 mins hamstring & calves
Rower
6 x 5min on 1 min rec
Jump rope
7 x 3min on 1 min rec
abs
stretch
EMS
35 mins ITB
35 mins hamstring & calves
Rating
9
rowing bores me but actually enjoyed the jump rope and think it may have helped my calf. Was a bit noticeable (sore would be an exaggeration) for the first 10 or so seconds but good as after that. Desperate times call for desperate measures.
So if I look at the rest of the season it is
Feb
12
19 Track & Field Championships Day 1
20 Otago Track & Field Championships Day 2
26 I Cannot be there
March
5
13
20
so at best I have 5 lots of races (100 & 200) and so far I haven’t raced for 7 weeks during which time I have been injured for approx 4 1/2 with either my back, hamstring or calf affecting things. The races prior to the Christmas break were shit but I was actually improving (not difficult!). There is a good chance I will only race another 3 times, in March.
Not racing isn’t actually what frustrates me, its what it represents which is that I am not able to train how I want which is my main consideration. :mad::mad:
Today is C and my 23rd wedding anniversary, and we have been together 26 years as got together on 5 Feb 1985.
Tues 8 Sept
Auto Reg rating
0
Conditioning
L tempo
Squats
3 min rec
5 x 70
5 x 5 x 115
Bench
3 min rec
5 x 60
5 x 5 x 72
S/set with 60 sec between reps
1 arm db row 5s x 8r x 35db
GM 5s x 8r x 80
Military press 5s x 8r x 37
Abs
stretch
Rating
9
went and saw my physio today and 3 of my shoes (including my warm up /plyo trainers and track spikes) were set wrong which was putting me in an unbalanced and weak position. Getting that sorted will help!
[i]We can treat swelling, pain, inflammation and muscle weakness with medication and physiotherapy. But if we do not sort out what could be causing or contributing towards the problem, the body may not heal optimally. Alternatively, other areas of the body may develop pain.
At Sole Physiotherapy, contributing factors towards your injury will be analysed. This may include asking questions pertaining to your family history, previous injuries, work situation and sports training. You have the right to choose not to inform the physiotherapist of these. However, this would make it more difficult to analyse your injury.
Your shoes will be assessed, as these can be important factors adding towards injuries. The approach here will not attempt to change your natural biomechanics. The assessment will determine, whether the shoes make you more efficient.
Inserts may be used to place your foot as closely as possible to your natural position during walking and running in that shoe. If the inserts prove to be uncomfortable at any time, the physiotherapist would need to be informed.
If you have a long-standing problem, more than one appointment may be needed to analyse contributing factors to your injury.
Once these factors have been dealt with, manual therapy may be used to treat remaining pain or stiffness. Rehabilitation exercises may need to be performed to strengthen your body, as relevant to your specific work or sports.
You will be taught to monitor yourselves – your symptoms, the shoes you wear, your posture during work and sport, your general activity and training programmes, as applicable.
Constant re-assessment of your condition and your goals is imperative for good outcomes of treatment. If your symptoms do not improve, should they get worse and if your goals are not achieved, the physiotherapist would need to be notified to modify treatment appropriately.
If you would like more information of the approach used at Sole Physiotherapy, or have any concerns, please discuss these with Chris Sole.
Articles from published research to support his approach are available.[/i]
Wed 9 Feb
Auto Reg rating
0
Conditioning
L tempo
stretch
Rating
9
Yep - thoughts so
On a side note - i have been reading a Tonn from Your areas Greatest Distance coach - Arthur Lydiard. Even with all them Long runs, they never got Injured. Even the 800guys (is snells old WR still a National Record?)
My best 2 yr of running came after yrs of Aerobic sports, swimming, triathlon, surf life saving.
I remember once running a 10km fun run - then later that same morning, running in a Handicapt 110m sprint race. And ran fast too (13yrs ago, cant remember the times)
Interesting side not is with Lydiards training and the similarities between it and CF training.
The High one session and Low next session.
Max speed work 52wks of the year.
A big part of Lydiards focus is Avoiding La+ work for large parts of the year. Too stressful for the body to handle.
I find it fascinating that he can go to a Country, train the trainers there for a few yrs, and Bam, that country is producing World Class Distance guys/girls.
I know he played an important aspect in shoes. I have even re-laced my shoes accordingly, works great.
No doubt Lydiard was a genius, as you say the way he transferred to other places and transformed things confirmed that. Agree there are a lot of similarities with CF. Unfortunately a thread I posted after a presentation he gave has gone :o
He still has a big following here but it appears too many get volume focussed rather than incorporating speed. I know Snell et al regularly ran 100 & 200m races in our domestic season.
I have often considered following one of his programmes but can’t figure out where to put weights and am not 100% sure I could cope with 7 days pw. As much as anything I get sick of warming up!
Below is his sprint programme, thoughts?
Adult sprint
B = Easy fartlek running
D = Hill sprinting
E = Steep hills or step running
F = Leg speed
G = Sprint training
L = Time trials
N = Relaxed striding
O = Fast relaxed running
P = High knee-lift exercise
Q = Long striding exercise
R = Running tall exercise
S = Calisthenics
W = Jogging
X = Sprints starts
For as long as possible:
Monday - BDE ½ hour
Tuesday - PQR and N 300m x 4
Wednesday - BDE ½ hour
Thursday - PQR and N 300m x 4
Friday - F 120m x 10
Saturday - 800m x 3 @ ¾ effort
Sunday - B 1 hour
For 6 weeks:
Monday - BDE ½ hour
Tuesday - PQR 100m each x 3
Wednesday - N 200m x 8
Thursday - X 30m x 6 and O 100m x 6
Friday - F 120m x 10
Saturday - L 100m and 200m or 400m
Sunday - B 1 hour
For 4 weeks:
Monday - 300m x 3 or 500m x 2 fast
Tuesday - XGS
Wednesday - L 100m and 200m or 400m
Thursday - H x 12-16
Friday - W ½ hour
Saturday - Race 100m and 200m or 400m
Sunday - B ¾ hour
For 4 weeks:
Monday - H x 12 or 300m x 3
Tuesday - O 100m x 6 and X 30m x 6
Wednesday - L 100m and 200m or 400m
Thursday - GS
Friday - W ½ hour
Saturday - Race
Sunday - W ¾ hour
For 1 week:
Monday - L 500m x 2
Tuesday - O 100m x 6
Wednesday - Race 100m x 2 and 200m
Thursday - G and S
Friday - W ½ hour
Saturday - Race 100m and 200m or 400m
Sunday - W ½ hour
For 1 week:
Monday - G and S
Tuesday - B ½ hour
Wednesday - L 100m x 2
Thursday - N 200m x 3
Friday - W ½ hour or rest
Saturday - Race
Sunday - W ½ hour
Continuation of racing:
Monday - S and X
Tuesday - B ½ to ¾ hour
Wednesday - L sprints
Thursday - F 100m x 6-8
Friday - Rest or jog
Saturday - Race
Sunday - W and N – 200m x 4-6
Thinking again about the concept is the key and I was ctually working towards that pre Chrsitmas when I was doing similar to
Sat race or SE + plyos + weights
Sun 20 min jog + L tempo
Mon accel + split runs + plyos
Tues off
Wed accel + max speed + plyos + weights
Thurs 20 min jog + L tempo
Fri off
worked well and can be adapted to suit so GPP can be on hills and distances of SE and split runs can be varied. Even weights can change to upper / lower split.
When you say “his sprint program” I’m taking you mean preparing somebody for an 800m?
That does look like his programming AFTER doing many months of conditioning work. Of which im just starting. Should hit 100km this wk? Mon-Fri. Weekends off, For now.
The complexity of his drills, hill runs ect make looking at that chart deceiving.
After doing Month of Conditioning work, your La+ threshold will be very high, and a lot of that work that looks HARD, will be fairly easy for a conditioned runner. So what looks like Hard day followed by Hard day, is’nt really.
Most of His “weights” work is relied upon by using Hills. Doing Hills slower, esp longer hills, and a nice slow pace, Works the Muscles more than it does the Heart. My own weights involves only doing pushups, dips, squats and its variations in a circuit fashion between runs 3 x week. Like a bootcamp type of session.
So when looked at from a Conditioned standpoint - the above program actually looks Less than i expected.
As per 7 days wk training. You’ll get used to it. Slowly. I’m only doing 5 for now, Once the legs adapt, then 6 days, then 7. Running 160km per wk will ensure Good Legs i bet. 7 days wk will be easy
As for getting sick of warming up - haha - my trick is use a Heart monitor, and constantly checking that im within a small zone - makes ya Think a bit more and keeps ya distracted. Plus there are lots of HOTTIES walking around the beaches here
One Quote that Made me think of You that Arthur said - was, a Conditioned athlete can do anything. Just made me think - being over 40, only taken up track a few yrs ago - is perhaps? you are trying to do Everything without ever being Conditioned 1st??? Just a thought…
Esp when you consider your event is taking you 63’ish seconds, v’s elite of 45ish seconds, It’s energy is like a different event. Closer to an 800m??
No that is his Adult Sprint programme. I am 99% sure it is from his first book Run to The Top published in 1962. He had a range of them. I’ll see if I can get it from the library again to double check.
Point 1.
What you put has HUGE validity in a lot of areas and as you know I had started the 20min jog + L tempo sessions to build a ‘base’ and all was going really well. I am often reminded by what Lydiard said that LSD runs is like putting money in the bank base but speed takes it out. I am sure sure he meant lactate work.
Point 2
The last time I raced 400m is actually just under 2 years ago (8 March 2009) I did one on a whim last November after a 200 and 100m but it was not what I would term a ‘race’. I was working towards more right now but that all went out the window the past 7-8 weeks. My tempo runs the last week have shown I am a long way off where I should be.
Point 3
As we know there are 2 factors volume and intensity. The issue appears to be when there is too much volume at too high an intensity. But as we know I (and you and others) can handle more volume (for a base) at low intensity. 20min jog and tempo @ 65-70% was not an issue.
Point 4
When I did L-S I was a mess with the long (400m+) SE runs, just couldn’t hack it at all. I thought at the time, and still do this was a conditioning issue. By contrast S-L 400m programme is fine, 4 x 100m with walkback recoveries no issue at all. Tough but I can cope.
Point 5
I still think 6 days pw is possible for me (and other athletes over 40), not so sure about 7 though, but you need to be smart with the timing. By this I mean not all days are equal. For instance if days 3,4&5 go
Day 3 evening - medium intensity
Day 4 early morning - low intensity
Day 5 evening - high intensity
things could / should be ok.
What I meant re warming up is that I do a ‘proper’ warm up with walk pace, dynamic stretches etc each time rather than the middle distance slow jog start and build from that.
Point 6
The key thing for me is enjoyment THAT more than any results is important. I train the way I do because I enjoy it, think it is the healthiest option (weights, power, endurance) and the racing and distance of that is a by-product of that factor. That is why I have often raised not even bothering to race and just train. I may actually be better at It is why I don’t do middle or long distance but to do those I would need to move too much away from what I really enjoy. Now, there is a good argument that good results bring enjoyment and certainly if I am running well I enjoy it a whole lot more but as I have put the training for 100-400m is something I enjoy and think is healthy.
So…… what now. My leg feels great and I will train later today (Thursday) then see how I am on Saturday before deciding what to do. I am back at my Physio on Tuesday for a follow up to make sure all under control but interestingly he had encouraged me to try and do some training every day to strengthen things.
Below is my thoughts re a template. It incorporates many things I have found work and have all the elements I think need to be there. Pre Christmas I was experimenting with using L-S for SE and S-L for split runs and think this is a way to go.
Sat afternoon – SE (or races), med ball / plyos & weights
Sunday afternoon – 20 min jog & L tempo, foam roller
Monday evening - split runs 800-1000m total, med ball / plyos, running A’s, depletion pushups
Tuesday morning – 30 -45 min jog
Wednesday evening – accell & max speed, med ball / plyos & weights
Thursday evening - 20 min jog & L tempo
Friday – rest
Under this setup I can adjust things through GPP using hills for SE & split runs, build a base and adjust things to suit such as Monday may be
GPP Hills 2 x 4 x 100m walkback / 15 min rec
SPP Track 2 x 300 + 150 30 sec / 30 min rec
In season Track 2 x 4 x 100m walkback / 30 min rec
In GPP the only day at the track may be Wednesday and I’d be using my sled for accells and doing EFE & FEF stuff.
Ok, cool.
His GPP, is done for as long as possible. I guess he means, until you can handle it easily and are ready to move on. So if it’s 6wks, or 6months it doesn’t matter.
I believe the same with CF GPP also - stay on it till you master it. You can see large similarities between the two GPP’s.
Your point 1 - You’re correct about La+ work, but also Speed work - you cannot do HEAPS of Speed AND heaps of Km’s. AFter you build your GPP or base, the Volume will drop to allow more Speed. If you don’t have volume to drop that’s where you run into trouble.
Point 2 - Cancel races then for this season or still do them just for the social aspect?
Point 3 - Yes, that’s pretty much the point with Point 1. The Jog’s and Long Tempo, long hills etc, to be done in GPP. As you add more speed, you remove certain aspects of the volume. ie - drop from 45min runs to 30min, then to 20min. Long tempo drops to Medium tempo that drops to Short tempo. Long hills drop to shorter hills.
Point 4 - Arthur uses TIME and NOT distance. Eg, top guys did 160km wk. or 14hrs wk. Or 2hrs a day. Now that’s roughly 14-16km/hr depending on the efforts done.
Somebody who can only run at 9-10km hr might only do 100km week - and would be overtrained doing 160km, and therefore 20hrs of work per wk.
Same with SE - if a top guy runs an effort in 40sec, but is doing 350m - you don’t also do 350m, you do 40sec.
If you’re Long - Short program says to run 600’s early on, a top guy might do it in 1min 20sec. If it takes you 2min. Then that top guy would be running just over 800m! That would Trash him also.
Point 5 - i agree, exactly.
Another point perhaps, would be Triple periodization or double or single?
My main race is in July this yr, and i started in Dec with a Single Periodization plan in place. So over 7 months to peak - then race for 2-3months. Then have some active recovery. I feel i do better with a much bigger/longer Conditioning Base. Just something else to think about for you
My recollection of the Lyddiard approach is he believed it was applicable to any distance from 800m to marathon.
I vaguely remember in one of his books a 400m programme, but he seemed to accept this was the cut off point between sprints and distance racing and seemed less sure about this schedule.
His phases were
- aerobic base work. Lots of steady continous runs, but not just very slow work. No La work. This phase to continue for as long as possible.
- hills. Runs and
springing, which is a kind of plyometric movement. - peaking with relevant lactic work (small volume) and
wind sprints. Similar to CF Max V work. This is a short period and the icing on the cake.
The weekly schedules within this are pretty simple since you don`t need loads of complex interval running plans.
The other common training approach is the multi pace method developed by Frank Horwill and used most famously be Seb Coe, and without realising it Roger Bannister.
This involves lower volumes of distance work but more lactic intervals. Critically the speed and distance of the intervals is based on the target distance and time.
eg Bannister practised 4x400m each in 60 secs to break the 4 minute mile.