Lactate Threshold Training

mortac8 · May 13, 2009, 6:24pm

I think everyone is deficient in beta alanine

ESTI · May 13, 2009, 9:23pm

It was mentioned somewhere on this forum (and I think this thread) it can be beneficial. Wish I knew what page of this thread it was on!

eroszag · July 18, 2009, 4:46pm

…keeping it alive…

pierrejean · July 23, 2009, 5:27pm

Russian Champs : Antonina Krivoshapka, 22, ran 50.33 in heats and 49.29 in semis…

She is the 2009 revelation, European Indoor Champ, and 50.55 PB indoors.

Her progression:
2002 54.35 (age 14)
2003 53.09
2004 53.67
2005 55.63
2006 -
2007 52.32
2008 51.24
2009 49.29 so far but watch out in final or Berlin. This is the one Sanya was not expecting.

This outdoor season, she ran only twice : 50.24 on 1 July, 50.51 on 5 July (unbeaten this year in and outdoor). She is the fastest Russian since Olga Nazarova set the NR (49.11) in 1988!

Nikoluski · July 23, 2009, 5:30pm

Yeah, very curious about how she does in Berlin!

pierrejean · July 23, 2009, 5:40pm

Curious to see what she will run tomorrow since the heats and semis were both held today.

Nikoluski · July 23, 2009, 5:54pm

Sure, but I expect her to be there anyway (perhaps wrongly, lol) and see her reaction as a medal contender.

kitkat1 · July 23, 2009, 6:27pm

I was thinking maybe you made a mistake about Nazarova being Russian recordholder. But then I discovered that Olga Vladykina (Mrs Bryzgina) - 48.27 in 1985 Canberra World Cup for USSR - is actually attributed these days as being from Ukraine.

My humble apology for ever doubting you PJ:)

Charlie_Francis · July 23, 2009, 7:40pm

Yes, i was wondering the same thing.

kitkat1 · July 24, 2009, 6:58am

Krivoshapka Antonina
314 place in World Athletics Rankings от 19.05.2009

Place

Volgograd region
Club

Russian Army
Main event

400m
Trainer

Vladimir Tipaiev

Date of birth

21.07.1987

Persobal Bests

Event
Result

300m
36,38

400m
49,29

Events in:
2009, 2008, 2007, 2005

Name
Event

Stage

Result

23.07.09—26.07.09, Russian Championships — Russia, Cheboksary
400m
sf
49,29/ 1

h4
50,33/ 1

05.07.09, Znamensky Memorial — Russia, Zhukovski
400m
f
50,51/ 1

01.07.09, Moscow Open — Russia, Moscow
400m
f
50,24/ 1

06.03.09—08.03.09, European Indoor Championships — Italy, Torino
400m
f
51,18/ 1

sf2
51,59/ 1
Q

h3
51,56/ 1
Q

4x400m
f
3.29,12/ 1

18.02.09, GE Galan — Sweden, Stockholm
400m
f
51,15/ 1

13.02.09—15.02.09, Russian Indoor Championships — Russia, Moscow
400m
f
50,55/ 1

h
50,56/ 1

01.02.09, Russian Winter — Russia, Moscow
300m
f
36,38/ 1

24.01.09, Governor Cup — Russia, Volgograd
400m
f
52,44/ 1

Nikoluski · July 24, 2009, 12:19pm

Not bad for Antonina…

Women
400m
1 Antonina Krivoshapka RUS 49,71
2 Anastasia Kapachinskaia RUS 49,97
3 Lyudmila Litvinova RUS 50,27

Also:
Pechonkina is Russian Champion
24.07.2009

Yuliya Pechonkina won the women’s 400mH at the Russian Championships in Cheboksary. She clocked 54.86, a Russian season leading.

“I’m not satisfied with my result, but it looks well considering that I did not compete for 2 years. And, I recovered a long time after an operation. I felt more confidently on the track today, but my head ached and I reduced the speed in the end”, said Yuliya.

Anastasiya Ott finished second clocking 56.09 and Yelena Churakova was third - 56.16.

Nikoluski · July 28, 2009, 4:01am

Also, 2nd with 53.54 in World Youth Champs, 2003, Sherbrooke.

yelood · August 9, 2009, 3:41am

Tapering down in 2 weeks

I tried to create a hard and fast program to run automatically through the competition period, but gave up after the first day because there were too many variables - mainly related to how the athlete was feeling.

As you get into the comp phase, there was a little more emphasis on improving recovery between sets and shortening the times of the reps (although not the recoveries between the reps).

Comp results very much determined the short-term program. I rarely worked more than two weeks ahead and was happy to make changes along the way even over such a short phase.

So every 10 days or so, the athlete and I would have a planning session and we would argue about the time-line, how the rhythm was coming together (or not!), how the speed was improving (or not), how the endurance was improving (or not). We put more work into the weak areas, but we were careful not to ignore the other threads of performance.

In general, everything we did was a copy or an extrapolation of the sessions in the GPP and Transition phases. We may do a rep or a set less and go for faster times on the reps we did do. We maintained where possible three weights sessions, but rarely less than two sessions per week and on the rest day we tried to include a gymnastics class (which was almost a substitute or at least a supplement to the weights session).

I tried not to allow the peak to come too soon, and did not want the athletes to become too precious and fine-tuned so included the occasional hill session as long as I dared.

But often those hill sessions would be something like 2 to 3 sets of 1long + 3 to 6 short backup hills. The backup hill might be around 80m long, with the Long hill remaining 360m (or however long it took to run more than 50sec for a top female, or more than 45 sec for a top male).

But we always stuck to the two days “on”, one day “off”, three days “on” one day “off” micro-cycle (weekly cycle) where feasible.

For the sake of incorporating a competition (usually on a Saturday), I would try to drop the leg weights on a Friday (but keep torso and upperbody weights, and boxing padwork, going).

Mostly the weekly pattern of train-to-rest was a case of manipulating around the competition - protecting the speed day (race day) so no one was in danger of injury due to excessive fatigue or tightness (so no leg weights for most athletes the day before).

I hope that helps a little bit, but honestly I found it difficult to be prescriptive. KK

Kit Kat,

As always thank you for your valauble input to this thread.

I was looking at your answer last year to your process during the competition phase and I wanted to check what you meant by more emphasis on improving recovery between sets and shortening the time of reps (although not the recoveries btwn reps).

I assume you would be getting the athlete to run the repetitions faster with the same rest but what do you mean by improving recovery between sets.

Thanks again for your time and knowledge.

kitkat1 · August 9, 2009, 4:43am

It’s not an arithmetic progression.

Naturally we are all aiming to run faster, but when we do we sometimes need to adjust the recovy times. So while it might be great to retain the same recovery periods, in practice sometimes the extra speed takes a much bigger toll. As the athletes adapts to the faster speed, then the recoveries may come back down to what they once were. But I think the most important consideration is that as the athlete gets faster s/he is given enough time to recover so as they don’t get injured trying to fire up fatigued muscles.

yelood · August 9, 2009, 4:59am

Thanks for that. I understand now and makes good sense. Thank you.

brian_miller · August 22, 2009, 8:17pm

in the 5x200 if you are walking the recoveries, or standing around do you start the reps from a standing or rolling start.

kitkat1 · August 23, 2009, 12:31am

Easier to roll

speedman · August 26, 2009, 9:40am

http://berlin.iaaf.org/mm/Document/Development/Research/05/38/64/20090822101135_httppostedfile_wch09_m400_final_15665.pdf

kitkat1 · August 26, 2009, 6:50pm

Wow Quow! The bronze medallist (“only” 45.02sec) ran almost perfectly even splits for the outgoing 200m and the return trip:

1st 200m in 22.43sec; return 200m in 22.59, differential 0.16sec.

Thankyou Speedman. You got my vote for extra rep points!

If we can find the rest of the 400m races - including women’s final, any semis etc - that the biomech team studied it would be a great resource to have those posted here as well.

kitkat1 · August 26, 2009, 7:29pm

400m Women Final
Round RT t400m t200m Diff. t200-400m t300m t100m t100-200 t200-300m t300-400m
Richards Sanya USA F 0,164 49,00 23,50 2,00 25,50 35,63 11,81 11,69 12,13 13,37
Williams Shericka JAM F 0,194 49,32 23,76 1,80 25,56 36,00 12,07 11,69 12,24 13,32
Krivoshapka Antonina RUS F 0,187 49,71 23,59 2,53 26,12 35,90 12,13 11,46 12,31 13,81
Williams-Mills Novlene JAM F 0,214 49,77 24,00 1,77 25,77 36,18 12,36 11,64 12,18 13,59
Ohuruogu Christine GBR F 0,231 50,21 24,32 1,57 25,89 36,76 12,56 11,76 12,44 13,45

Dunn Debbie USA F 0,275 50,35 23,94 2,47 26,41 36,49 12,19 11,75 12,55 13,86
Kapachinskaya Anastasiya RUS F 0,220 50,53 24,39 1,75 26,14 36,92 12,54 11,85 12,53 13,61
Montsho Amantle BOT F 0,212 50,65 24,47 1,71 26,18 37,05 12,38 12,09 12,58 13,60
Team Sprint/Hurdles: Rolf Graubner, Dr. Ralf Buckwitz, Mirko Landmann, Anja Starke http://www.fgs.uni-halle.de