Krasnayafleur's training #2

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81

THE SPRINT COACH IS THE GUY IN QUESTION :frowning:

my early season training with him was great and then he started messing around with my training group placement and that is where the trouble started. I lost all of my speed because he is a volume-oriented guy- I don’t think I did anything under a 300 for the first 6 weeks. (Symanski is often in a “special” group for “pure sprinters” and lots of times will do shorter runs… you’d think the conclusion would be obvious)

No doubt he’s a good coach regardless, but what I really object to is that once he realized I was having trouble he pushed me off onto another coach very quickly rather than take the responsibility! If i were doing well rest assured he’d take credit, but as it is I am saddling all the blame, as if I’m not working hard and trying. What bothers me at the core is that he’s dropped responsibility for me… that alone I could deal with. But each time I run a 9.1 (instead of an 8.3) he seeks me out and asks me when I’m going to get fast again. Maybe if I had a coach who had any interest in figuring out the problem I might improve!!

Anyway as far as transfer goes, very complicated. My field coach is actually great so I have no particular reason to leave as far as that goes. williams is giving me a very generous compilation of grants and scholarships, and with that #1 ranking, this diploma could be pretty valuable :rolleyes:

At this point, D3 NE’s this weekend will be a major indicator of where I really stand. This is a meet I would have easily won the pent at last year.

When it comes down to it, I desperately miss running, and my running base, speed and endurance both, was what made me a fast runner, a fast hurdler, and a solid field event athlete in HS. Period.

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I dunno if I was you i’d possible just approach the coach and go look, I have the base(im sure u d0) my technical stuff can be dealt with later, I need to work my speed and speed reserve foremost and then speed endurance and maybe in like 8 weeks go after se1. I’m talking 30’s and 60’s type stuff. It would seem from what you describe your just lacking raw speed and reserve so when the intensity getsup you’ll endurance from the base can only last for short burst. Plus it would explain the slow hurdles times but lack of real fatigue.

83

Maybe being in this “special group” with slight modifications at this point would be the way to go.
Just curious can you give a weekly example of what they do?

84

I hate being a mental case… I was often a thinker and analyzer type in HS but it was never so bad that it was paralyzing like it is now… I need to stop.

pretty easy workout today:
-full WU, sprint drills, 2x50m buildups
-3x LJ full-approach run throughs on the track
-3x100 sprint all out 45m, float/maintain for 25m, push again to the end. 4 min. between. Speed felt pretty good on these.

Had a conversation w/my field coach about the things that my head coach has said and done and about the hurdle coach and he sympathizes with me. He has treated other athletes as he has treated me- giving a hard time to throwers and others who he never works with. Maybe it’s supposed to get us fired up and that probably works for some people, but it just makes me more and more worried every time he gives me shit, and the more worried I get the slower I go. Gotta just ignore it I guess :confused:

Went to the trainer for ice+ stim on my knee and left shin, and ice on my left hammy and right shin. I might go back again this evening to sit in the whirlpool.

I got woken up last night at 2:30am by two football players who came into my room with a foam baseball bat… I have no idea. Thank god we are going to smith the night before so I can at least get one night of unbroken sleep.

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oh- forgot you wanted to see a sample workout for sprinters. I’m not really sure about the kinds of things they are doing now because I haven’t been there for weeks. When I was there early in the season a couple samples included:

6x600 cutdowns, running every 6 minutes

3x300, 3x150, 3 min between, 2x400, 1 min. between

1 mile hill run: sprint for 30 or 45 seconds, stand in place during 30s rest.

30 min. terrain run, 8x40m sprints

Over December break I was still running sprint workouts which included things like:

3 min. core, run 300, 1 min. rest, run 300. 3 min. core, run 200, 30s rest, run 200. 3 min. core, run 100, 15s rest, run 100.

2x6x200

3x4x100 OR 3x600

There are lots of examples but you get the idea. Volume volume volume. Very little/no short explosive work, at least not up until january when I switched groups. We started training in the beginning of november and started competing in the beginning of january.

Often, “pure sprinters” and kids who aren’t in great shape do shorter versions: for example, 6x600 for them might become 6x400. 30 min, steady state run might become 15 or 20 min. A few of them did shorter more explosive work in place of something like repeat 150’s for the rest of us.

Having said that, coach still does push the volume issue. Symanski was new england champion last year in the 100 and 200 and in indoor is a 55 and 200 runner, but coach has him running a lot of 400’s. Same with katie fulton, his counterpart on the women’s side. The girl is cut out for the short stuff and the 400 tortures her, but she has run several of them this season.

86

pretty much just did an abbreviated warmup and stretched throroughly then watched some shot film.

did full-body whirpool yesterday and iced shins, knee, and hamstring today. Things are feeling pretty good but I am glad I didn’t have to do anything in spikes today because now my right shin is a little unhappy right on top of the bone.

maybe if i could ever sleep… :frowning: tons of studying last night+ screaming in the hallway at 1am + workaholic roommate kind of blows. we are going to smith tommorow evening since the pent starts at 9am on saturday so at least i will get that.

my coach is acting as if nothing ever happened. also just learned that he thinks the boys need more “help” in order to win, so he is making my field coach go with him to tufts and he is sending us to smith with the assistant distance coach. I guess I already said I don’t want my hand held, I will have to start now.

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See a pyschologist. If your really considering going into porn I’m scared. Do you just say these types of things to get people interested, or do you actually mean them?Becuase it is damm crazy.

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ummm… not quite sure how to respond to that. I guess thanks for your concern would be right…

-full warmup + sprint drills
-abbrev. multi-throw w/shots
-2x10 accels, 1x1h, 1x2h, 2x30 flat sprints

ice whirpool for shins

Feel a little tweaky in my back and legs but I know it is just nerves, nothing bad.

Ready for 8 hours of fun tommorow :stuck_out_tongue:

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i disagree with all of that. people should do what they think is best for them.

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What they think and what is right are often two different things.
Kra, you’re a smart, beautiful, talented, athletic woman. Don’t just rush into something like this.
Rest of the forum thinks you’re great, and we’ll stand by your choice.

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what you think is right and what someone else think is right is completely different. she’s talking about sex, its not the end of the world here.

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I don’t think it’s good for someone’s emotional or physichal health to get involved in pornography or be involved with the type of charachters who make and participate in pornography. It’s not just about sex per say. Anybody can think whatever they want but it doesn’t mean it’s good for them or the right thing to do.

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I thought about PMing you, T2, but since you said it here, I’ll respond here.

Why do you feel the need to down Kra on her journal? I don’t see this or your previous as a constructive comment at all.

94

i haven’t resorted to this in a long time, but i started drinking when i got back to school before i even had my uniform off.

took 6th in NE. I know I harp on past results a lot, but it just kills me… my PR in the pent, on a day that 3 of the events were below average, I would have won this meet by 120 points. I qualified for open NE’s… but I mean, 310 pts off my PR blows.

as it was, my only PR came in the shot- a PR of 2 ft 7 inches.

I actually wasn’t that upset, more just frustrated… I understand that frosh year is hard and i can’t expect all my PR’s, but I have put so much work in and had a lot of trust in this program and I just wish I could get over whatever my hang-up is and get back closer to normal… i am embarrassed to be running the way i am :frowning:

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Don’t resort to drinking, it just makes shit worse, trust me there, your sounding exactly like how I did lastyear, i was running b/t 7 tenths and 2 seconds off all my pbs and no amtter what I did got rowse. Then I hit the bottle hard for like 3 months just made things worse. WHat you gotta do is look inside yourself and what made the sport for you and try and find a way back to that. For me it was a new coach, a new training philosohpy and a new focus.
But thats just me/

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thanks zenoth… as I’m sure you know, having been through it too, it’s REALLY hard :mad:

little hangover, big pile of work. Reminds me why I have been cutting back a lot on drinking. I woke myself up this morning because I was so thirsty, then later was starving out of my mind and ate two plates of food plus a bowl of fruit. I guess the pent really does take it out of me.

Today is off- I’m thinking about pool or bike to loosen up but I don’t actually feel too bad aside from some soreness in my lower calves/achilles I guess from so much time spent in spikes and from the 800.

looked vaguely at transfer applications. which of course would be due in 2 weeks if i wanted to do any.

97

came in and did an easy warmup and some stretching. Coach wants to give us another easy day, so our lifts are pushed back a day. I feel a little flat but would have been ok with doing a bit more. I wanted to go on the bike but they were all full, so maybe tonight if i am still motivated.

Had a talk with my coach, we haven’t decided if I will compete at D1 new england’s this weekend. I did qualify over the weekend even though it was mostly crap and I kind of want to go… physically I feel good, the shins have been fine and my legs feel springy. I know I am capable of a much better performance, and even if I don’t get to my PR I would like to at least get to the 3,000 pt mark again and not end the season feeling like I passed up a chance to end on a better note. That decision has to be made sometime tonight either way.

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End the season? Am I on a different schedule or something, but didnt the season just start?

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Indoor season, C-man… Us here in Cali have a 5 month long outdoor, because we don’t get that white powdery cold stuff that falls outa the sky.

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this is correct…
indoor starts in november with nationals in march, then spring season from mid-march to may or june. I used to be a Cali girl myself, and after 6 years I am still not used to this snow nonsense