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This is Harry Scouller from the NSW south coast near Jervis Bay. He turned 17 this month, he’s more an 800m prospect but comes to our group to develop his 400m. He is now 2nd at NSW all-schools in both 400 and 800. His 400 PB is down from 51 to 49.5.
Wow. Elbow running along the t band… that can not be fun.
Great pictures KitKat.
thanks for posting them.
Haha yeah the elbow gotta hurt massively lol
Kk thanks, I understand the original program has proved it’s place.
I like the idea of the phosphate depletion prior to the SE rep, very good. Would you perhaps multi set that? Repeating the sequence after full recover? In GPP or spp?
Again thank you
Multi-set 6x80m off 30sec into 200m. Why not? Certainly. Just make sure the ambulance has arrived and is parked trackside before you proceed please…
Lol sure! I can imagine the session would a killer 
I remember reading back in the early pages about adaptation, it was stated I think by yourself that being in a ‘speed zone’ for 2 weeks at perhaps 2sessions each week, would give enough adaptation to last a further 4 weeks if that zone wasn’t touched upon again in that time. But being in that zone for 4 weeks would give adaptation upto 6 months without revisiting.
Would it be worth then to have a block of very high intensity special end lasting 4 weeks prior to the season Before purely working on the speed and speed endurance end?
I have tried to find your transition phase but it seems lost in the pages lol would a 4 week period be sufficient lactate adaptation if used as the transition?
Please differentiate between v
“very high intensity special endurance” and “speed and speed endurance”. I’m not being a dick, just trying to know what you mean by those terms.
The Transition phase was always to ease into Racing and all that Competing entails. Perhaps you might be at less risk if you did the Transition phase first, then your “very high intensity special endurance” phase - or incorporate some of your races into your “very high intensity special endurance” cycle.
Last weekend James Grimm ran his first (non-relay) race of the new Oz domestic season.
Third in last season’s NSW State Open 200m final, James opened with a 0.4sec PB of 21.20 (+1.8m/ps, perfect weather) at Blacktown track.
This Saturday (10 December 2011) James will have his first-ever (non-relay, again) 400m off the blocks at an interclub comp at Bankstown track.
He will be up against Kevin Moore who, like James, another member of the NSW Institute of Sport’s 400m Fast Track program. Kevin has a PB of 46.1sec and is the current NSW State Champ. He ran a great leg of Australia’s 4x400m gold medal winning team at last year’s Commonwealth Games in India.
I wish them both the best and right now would find it too perilous to dare a prediction.
James certainly has the edge over Kevin on speed, but whether he knows how to take advantage of that in a 400m race is one of the big questions to answered tomorrow afternoon.
Kevin ran a very low-key 200m on the NSW Central Coast (near Gosford) two or three weeks ago in a hand-timed 21.5 with no serious opposition.
James, 20, hopefully will provide that stimulus to Kevin, 21, and vice versa. That is because Kevin is usually a tremendous finisher. So it’s on: Speed vs Strength.
Darren Clark (who ran the Oz record of 44.38 which has stood since 1988) and I will try to take splits. Clarky will walk the track with Grimmy beforehand. Kevin will only take advice after the race. Both Kev and James are great young guys, as are their respective personal coaches Larry Spencer and Stuart Miller.
KK, what stage in their training phases are they currently in?
Everyone has just emerged in the last week from the Transition Phase. Normally I’d counsel against racing during the T-phase, but we took the risk and competed anyway this time.
1 Kev Moore 46.82
2 James Grimm 47.37
3 James Gurr 48.01 (x-Seton Hall, more 800m these days)
4 Paul Cummings 48.06
5 Joshua Ralph 48.52
6 Danny Brandwood 48.58
7 Matt Mooney 49.18
James and Kev splits:
100 11.23. ???
200 22.36. 21.97
100-200=11.13. ???
300 34.4. 33.91
200-300=12.04. 11.94
400 47.37. 46.82
300-400=12.97. 12.91
200+200
22.36+25.01; 21.07+24.84
Differential:
2.65sec. 2.88sec.
Conclusion:
Given Kev is unlikely to have run significantly faster or slower in the first 100m (no split for Kev available), it is clear that Kev won the race on the backstretch into a headwind of around 1.5m/ps to 2pms including a headwind in the opening 100m around the bend.! James ran from lane 6, Kev from lane 3. I’m very pleased with the way both guys approached their race and with the way they executed their race plan, although James may have been a bit too cautious on the back straight (entering and exiting). This is Kev’s second fastest start to a domestic season. He opened slightly faster last summer but that was in February and yesterday’s race was on December 10.
So those guys would be looking at doing 6 x 200 with 200m jog recovery in sub 26?
Not sure what you’re suggesting here? They’ve been running 5x200 in sub-24 all winter and hoping some of it will stick. I think their finishing 200m splits are not yet indicative of where I hope they’ll finish up this preparation, but the headwind for the opening 200m definitely depleted them and accordingly their comehome 200m time slowed maybe close to a whole second. Then again, if the wind had turned around and they went out with it like free beer they might have blown up and their final 200m may have been even slower than it was yesterday. It isn’t always easy to run the optimal performance. However, key to that, would definitely be to bring the differential down under 2sec if possible. Darren Clark’s diff in his Oz NR 44.38 was something like 1.3sec back in 1988.
Not suggesting anything untowards KK. Trying to rap my head around the 200 session you prescribe, hoping I read it correctly. 200 at final 100 pace, with 200 jog recovery?
Just trying to learn and implement things into my athletes schedules, who are neither as fast or as time committed as those guys.
DMA, hey, sorry, I certainly wasn’t having a go at you. (I’ve always made it a rule never to upset hammer throwers etc
I’ve always worked around the model established from observations (not my own) of hundreds of 45sec and faster performances over 400m conducted in biomechanics studies. That has a basic construct of 21sec out, 23sec home, differential 2sec, final 100m in 12sec or faster. First 100m approx same speed as 3rd 100m. Backstraight 100m approx 1sec faster than 1st 100m.
I realise that none of the boys who have been brought to me for training advice have ever broken 46sec and so the models don’t apply to perfection but these guys are definitely all a work in progress. Kevin is 21 and James is only 20. Matt Lynch is a little older at 25 but quite capable of getting it together in a 400m.
So we are working towards the basic model and, in the meanwhile, sets such as 5x200m in sub-24sec are attainable objectives and a stepping stone to a faster 400m race time.
Thanks Kitkat1
I have implemented some of your stategies for my guys.
I have got them down to do 27 secs for the 200m, with the aim of 5 x 200 with 200m jog. This is based on my calculations of a 50 second 400m.
They aren’t there yet, and as both have lost 4 weeks of training because of illness, work commitments and study commitments. This session has been taken out for a while (maybe the rest of the season for these guys)
Thanks for your help.
Of course, a derivative of the 5 or 6x200m off 2min/jog 200m recoveries is the 200+200 off 2min recovery (usually two sets with full recovery between sets). I use this effectively to practise our race model and/or to enhance the strength needed to finish the race (final 200m).
From NZ Secondary School Champs
[i][b]Whyte (18) took 0.95sec off the senior boys 400m record that Sam Higgie (Palmerston North Boys’ High School) ran in 1999.
His time of 46.91sec was a personal-best by 1.19sec and puts him second on the New Zealand senior men’s ranking list this season. It was an A qualifying standard for the world junior track and field championships in Barcelona in August next year.
[/b]
It is an Otago men’s aged 18 and 19 record and just 0.34sec off the Otago senior men’s record set by Cory Innes nearly six years ago.
Whyte, named as a senior male athlete of the meeting, also ran a personal-best 100m when second to Kodi Harman (Mount Maunganui College) in 10.89sec. [/i]
http://www.odt.co.nz/sport/athletics/190415/athletics-records-otago-pair