For kitkat… again
I hope you don’t mind all the attention.
I’ve been puzzling on a SPP towards my outdoor season. The injury from 2 weks ago is almost gone, but i don’t do max speed work yet.
My question is about the SPP day 4/5.
i did something like this:
on day 4 I planned a 300+4x60/200+150/150+4x60
than on day 5 a
2x200 rec2’ and 30’
The day 5 felt really hard an dtimes were not good. While the 300 -200 and 150 were the fastest times this season(backup reps were not clocked). I felt i could go faster on day 4 but I didnt with my injury in mind. (Better safe than sorry.)
could i better have done a tempo session on grass for recovery and then on day 6 a 2x2x200.
Because on the day 6 i was feeling even worse than day 5.
But I also read that your 2x2x200 workout was a key workout, so would i be wiser to change my day 4 worlout to get a great day 5 workout?
(can you still follow me)
SO it’s a question not too good expressed, but what it’s coming down to is:
wich workout is “set in stone” or more important in a mini cycle. Day 4 or day 5.
RIGHT now, for where you’re at and for your personal (in)experience of this kind of work at these relatively high intensities, you should NOT place those two sessions back-to-back.
You should insulate both sessions, schedule them each to follow a rest day.
Later in the year, when you are hardened and can tolerate the work and workload better, then you can use the 2x2x200 as a backup session, but even then you cannot accomplish anything meaningful on the track on Day-3.
So you’re instincts are excellent because you worked it out for yourself immediately after one trial. kk
And no, I don’t mind questions as long as they are going to help you go forward. But questions just for the sake of dialogue is kind of a waste of my time, so I probably won’t go there.
THESE ARE PIERRE-JEAN’S ESTIMATED SPLITS FOR THE 400M FINALS AT THE 2006 COMMONWEALTH GAMES IN MELBOURNE. I’ve copied from the Postcard From Melbourne thread, as a backup and because so much of sprint_coach’s Games saga is documented in this thread. Therefore concluding with the actual Games splts seems appropriate, just for the record. kk
To close my Melbourne experience, i did some researches on the documents i received, and i estimated the intermediate times for our relevant events
It was NOT OK to upset sprint_coach … hope you were worried when I did not post since this message!! Actually, I enjoy the CF Forum TOOOOOO much … I will rather ignore the ‘nasty comments’ about my coaching attitude!!!
(No access to a computer for the last few days.)
I have been at an athletics course since Tuesday - out of town, with an ‘out of country’-guest speaker. Listened to ‘interesting’ stuff; will post some of the ideas at a later stage.
This message was just to remind you - I am STILL HERE! Will post tomorrow a few questions and comments on my athlete’s development.
And you’re right, kk … I am READY for Beijing '08!
to best answer that question you need to read this thread??? all your answers are there… inc great insight to qualifying issues leading into last meet.
PLEASE don’t fight … !!! My athlete was not born in '87 - but this type of info does not matter. As long as you learn from my experiences too. And to be anonymous … MORE interesting than if you know who I am and who my athlete is!!!
My athlete was a very good junior 200m runner - but not good enough on World Senior level. We have tried the 400m - his first ever 400m was 45,4! After that, he had a LOT of problems - illness, injuries, etc.
As a coach, my biggest problem was that I did not know how to prepare my athlete to RUN (and not DIE) the last 100m AND how to prepare him to be able to handle 3 rounds in 2 days (Nationals) or 3 days (International). My previous programme was focused on 1 hard day, 1 tempo, to recover. And this way of training, did not prepare the athlete for the above-mentioned. In this regard, kk’s programme was a solution … it covered both the last 100m AND the rounds-issue.
The reason that we have started late, was due to an injury. Furthermore, he struggled to get competition ‘sharpness’ after 2 years of no-competition. On top of that we had only 2 competitions before Nationals, after that only 1 competition before Melbourne.
If you read the above-mentioned, I am sure you will agree with me that to reach the final, was a MIRACLE … Thanks to kk’s ‘way-out’ ideas of how to train!
About the DAY 2 in KK SPP programm.
I tried it yesterday, and it was quite lactic and i was really tired after running.
On the programm he was also weights. This was HELL :eek: .
MAn i couldn’t lift a thing, before i did lifted on the speed dev. days(day1-4)and 6.
Somehow after sprinting i feel more fresh to do heavy lifts.
After a lactic workout, i feel like sh*t and i can do some lifting after at least 30’ break. Than I still dont feel great, but i am able to lift some decent weights.
Is this normal?
Is it a problem to shift the weights to a speed day, instead of a hard tempo day?
Yep, that’d be good. I just wanted to get the athletes away from the track a bit. You start to go loopy after a few years running round circles every day.
There could be a whole section on psychology of coaching/training. I think the mind mostly lasts longer than the body, but people I’ve spoken to who have retired perhaps a little early nearly always say they couldn’t cope (mentally) with the warm-ups - the same old routine, waiting for the body to start rolling - every running session. After a decade or usually much longer it becomes a punishment for some people, elite or otherwise.
I have great troubles getting people to do an effective warmup. So on tempo days we do a “fun” warm up with medicine balls and gymnastics and hurdles etc… I’ve found crazy games I used to do with kids work fine even with grown ups!
However, i think it is important to make sure everyone also has a set routine to go through (Warm up 1 and 2) so they can just turn on autopilot during important compeitions.
