Los' Training Thread

Members Area My Training Journal
1

Thought id put a thread up, after reading everyone else’s threads.
PB’s:
100m: 10.6h (2001)
200m: 21.75e (2001/02)
400m: 47.8e (2002) (46.7h)

Was a consistent 48s 400m runner up until the 2003/04 season (couldnt quite get to where i wanted to be), have/had achilles tendinitis and calf tendinosis - always flared up if too much speed work, or too much work on tartan track. So often missed sessions, recovery between sessions was longer.

Had some time off, got married, just had a baby etc etc. So now im trying to get back into it again. Kept reasonably fit throughout time off, general fitness/gym work
Jan 07 i had a couple of 400m runs a 50.2 and 49.8 after a few weeks training over xmas last year, and i got the bug again - wanted to start training

Training has been a bit staggered and stop start due to terrible weather conditions (sub 0)
over winter and work commitements

Aims: to get through season. make state final over 400 (or maybe 200?). Id like to be able to run back in the 48s - who knows, may go faster!

Not aiming too high as wife just had a baby, work commitments, early rising in the morning (3:30) to get to work. Long days.
So i fit in training in lunch breaks where i can.
I know it doesnt look like i have many rest days, but if im tired, i may miss a session or cut the session down.

Any comments/feedback would be greatly appreciated

2

Over April:
sessions of:
200m hills, 2 sets of 3, with jog back recovery, 5mins between sets
2x800, 2x600 tempo w/5mins
3x5x100m w/ walkback and 5mins b/w sets

General Conditioning weights

Began to get quite fit after general fitness and towards the end of may, attempted to step it up a bit

week 1
7x200m w/ 3,2,1,3,2,1min recoveries
3x500/200m w/1min
2x4x150m w/ walkback

week2
hill session as above
2x3x300m w/3min
3x5x100m

as well as weights

Towards the end of June, it began to get too cold, started missing sessions due to weather conditions and lost some fitness, had difficulty doing anything at any speed i wanted, so moved back to what i was doing in April

Took it through until August

3

Mon 6th Aug
Weights

Tue
3x2x200m hills, jog back and 3min between set
31.3, 31.9
30.6, 32.4
30.9, 31.6
quads sore

Wed
Weights

Thur
Day Off

Fri
Weights

Saturday
600,500,400,300 w/ 5min recover
1:46, 1:22, 67.5, 40.4
70km winds, very difficult
knocked me around quite a bit

Sunday
2x6x100m w/30s/3min
14.1, 13.8, 14.4, 13.8, 14.0, 14.0
14.1, 13.8, 14.3, 13.6, 14.3, 14.0

This will be used all the way through.

Can not do flat out speed work, after sitting down all day at work, the muscles do not like it, and it takes me too long to recover. So i have moved to doing workouts with minimal recover - body responds better, but also i can recover better

4

Monday 13th Aug
Weights

Tuesday
nothing - baby born!!!

Wednesday
Nothing

Thursday
3x2x200m hill, jog back, 3min
31.4, 34.9
32.1, 33.4
only time for 2 sets

Friday
Weights

Saturday
500, 400, 300,200
1.22, 63.8, 44.2, 26.5

Sunday
Nothing

5

Monday 20th Aug
Weights

Tuesday
2x3x200m hill with jogback, 3min between sets
29.5, 32.9
30.4, 33.8
32.7, 35.5
blew up on last rep!!

Wed
Weights

Thur
Day Off

Friday
Weights

Saturday
500,400,300,200 w/3min
1.17, 63.1, 43.7, 26.7
(improvement from last week)

Sunday
2x6x100m w/30s, 3min between sets
14.4, 14.2, 14.3, 13.4, 13.9, 14.1
13.8, 13.6, 14.0, 13.9, 14.2, 13.8

5mins rest, 250m - 30.8

6

Every 3rd week (or so) i have a recovery week, otherwise im exhausted. The 3:30am rises for work are tough! The recovery week includes basically half of everything - including weights

Monday 27th Aug
Weights

Tuesday
1x2x200m hill, jog back, 3min b/w sets
30.9, 31.0
3min, did another one faster
27.4

Wed
Weights

Thur
lower back sore - this is from slouching/sleeping on the train

Fri
Weights

Saturday
500,200 w/3min
1:13, 25.9

Sunday
1x6x100m
14.2, 14.3, 14.2, 13.8, 14.6, 13.7
5mins rest, then 300m - 40.4 (had to jump over a runaway dog at 250m)

7

Mon 3rd Sept
Weights

Tuesday
3x2x200m hill, jog back, 3min b/w set
30.7, 32.2
30.2, 32.6
30.5, 32.1

Wed
Weights

Thur
Day Off

Fri
Weights

Saturday
500, 400, 300, 200 w/3min
1:14, 61.7, 43.9, 26.3

Sunday
2x6x100m w/30s, 3min b/w sets
14.5, 14.0, 13.8, 13.2, 13.6, 13.5
13.4, 13.5, 14.0, 14.0, 13.8, 14.0

5mins rest, 250m - 31.4
quads, hammy feeling tight

8

Mon 10th sept
Weigthts

Tuesday
3x2x200m hill, jog back, 3min b/w sets
29.9, 32.0
29.9, 31.9
30.9, 31.1

Wed
Weight

Thur
Usually day off, but felt ok, so did 4x150m w/3min rest
17.5, 17.1, 16.7, 16.9

Friday
Weights

Saturday
1.14.5, 60.7, 43.2, 25.3

Sunday
2x6x100m w/30s, 3min b/w sets
13.7, 14.4, 14.1, 13.5, 14.1, 13.8

only did one set, felt very lathargic

9

Mond 17th Sept (easy week)
Weights

Tuesday
1x2x200m hill, jog back, w/3min b/w set
28.3, 30.2
3min ret
26.1

Wed
Weights

Thur
Day Off

Fri
Weights

Saturday
500,200 w/3min
1:08.2, 23.7

Sunday
Test day
300m - 36.5
12mins rest
150m - 16.5
Goat track - terrible, but happy with times

10

Mon 24h sept
Weigthts

Tuesday
3x2x200m hill, jog back, 3min b/w sets
28.7, 31.3
29.3, 31.3
29.7, 30.8

Wed
Day Off

Thur
2x 300/150 (split set) w/ 60s, 8min between sets
38.6, 18.2
36.5, 19.0

Friday
Weights

Saturday
1.15.4, 60.2, 41.9, 25.9

Sunday
2x6x100m w/30s, 3min b/w sets
13.6, 14.4, 14.3, 13.7, 14.0, 13.4
13.1, 13.4, 13.7, 13.6, 13.6, 13.3

starting to feel a bit of speed back in the legs

11

Mon 1st Oct
Day Off

Tuesday
Weights

Wed
3x2x200m hill, jog back, 3mins rest
28.7, 31.0
29.8, 31.2
29.7, 30.5
dead tired at the end

Thur
Weights

Friday
Day Off

Saturday
Compete - first competition in a long time. No 400, so doing 100 and 200m.
100m - 11.20e
200m - DNF

100m - blocks felt off, havent used them in a long time. First 30-40m were awkward, but got into stride well, felt comfortable
200m - Pulled out at top of straight, after running what felt like a great bend. Hammy behind rt knee tightened up. Rt hip and rt lower back were sore after 100m. was only 20mins rest. In hindsight, shouldnt have run the 200m with aches and pains

Sunday
Rehab - walk without pain. jog caused discomfort

12

Mon 8th Oct
Weigthts
Hammy little better, cant do any hammy weights, but everything else fine. Walk without pain

Tuesday
3x2x200m hill, jog back, 2min b/w sets. Not as fast due to hammy
36.5, 41.3
39.7, 39.3
37.4, ??
Hammy - 50%. Feels ok, but caused by back from weekend. rt lower back quite sore, rt hip extremely tight.

Wed
Weights
Hammy 60%

Thur
Day Off

Friday
Weights

Saturday
500,400,300,200 w/3min
1:19.3, 61.8, 42.6, 26.2
hammy felt good
wary with first rep
wary when accelerating

Sunday
2x6x100m w/30s, 3min b/w sets
13.9, 13.9, 14.0, 13.4, 13.6, 13.6
13.6, 13.1, 13.7, 13.4, 13.7, 13.9

hammy good

13

Mon 15th Oct
Weights
Hammy nearly 100%

Tuesday
3x2x200m hill, jog back, 3min b/w sets
30.8, 31.1
29.0, 30.8
29.0, 30.7
hesitant on first rep
quads aching!!!
nearly avg’d sub 30s!

Wed
Weights

Thur
2x350/150 (split set) w/ 60s, 8min between sets
38.9, 18.0
37.1, 18.0
didnt attack first 300m

Friday
Weights

Saturday
500, 400, 300, 200 w/3min
1.11.4, 59.9, 42.2, 26.0
very please with this session!

Sunday
2x6x100m w/30s, 3min b/w sets
13.1, 13.8, 13.7, 13.6, 13.7, 13.8
13.5, 13.2, 13.6, 13.3, 13.7, 13.6

14

Mon 22 Oct (easy week)
Weights
behind rt knee, feels tight, but disappears straight away

Tuesday
1x2x200m hill, jog back, 3min b/w sets
28.0, 30.2
3min rest
26.4

Wed
Weights

Thur
1x350/150 (split set) w/ 60s, 8min between sets
37.4, 17.9
legs felt heavy

Friday
400m Time Trial
Was offsite at work, near a proper (tartan) track, so went down in lunch break
48.8h
11.4, 11.8, 12.2, 13.4 (23.2, 26.6)
only did 1 warm up run through
400 done from standing start, not walk up or blocks
back straight, plus into bend wasnt great, couldnt get into stride nicely, didnt feel relaxed and smooth
Prob closer to a low 49e? i guess? but with no competition and minimal warm up, im quite pleased with the run

Saturday
Day Off

Sunday
500, 400, 300, 200
w/2:30 b/w reps
1:14, 64.3, 42.7, 26.2

reduced recovery by 30s to push things a bit more. will reduce recovery by 30s for hills as well.
Next week begin new weights phase as well. Will keep the 100m session next week, maybe add another set, or additional reps…

15

Hill sessions is going well, nearly avg below 30s, so will drop recovery by 30s, still have jog back between reps.
500,400,300,200 session is the same, so dropping those recoveries by 30s
Will maintain the split run session as is

Mon 29th Oct
Weights
very wierd behind rt knee. Felt during warm up of TT last week, but disappeard after run through.

Tuesday
3x2x200m hill, jog back, 2:30min b/w sets
29.3, 29.9
27.8, 31.2
29.2, 32.2

once again, 30s less recovery made huge difference, last rep was tough

Wed
Weights
Have been doing the hamstring bridging that KK mentioned in some previous threads, for the past week, seems to be helping. Rt hip still tight (as a nun on sunday) and wont losen up. i think hip flexors are maybe too strong (?)

Thur
2x300/150m - 60s/8min
38.3, 18.4
37.3, 17.9
felt a little wary today

Friday
Weights

Saturday
500,400,300,200
w/2:30 rest
1:14.7, 61.3, 42.5, 26.0
felt heavy during 500, but pushed the 400 a bit more. overall 3s faster than last week with reduced recoveries

Sunday
2x7x100m w/30s / 3min
13.6, 14.3, 13.6, 13.7, 13.3, 13.9, 13.4
12.8, 13.6, 13.2, 13.8, 13.6, 13.8, 13.4

did extra rep each set
felt ok, rt back, rt hip, rt behind knee all sore/tight!!!

16

Excellent stuff. Be carfeful lof running the 100. You are a 400 runner. Also I would suggest a prolonged warmup with several accell runs. You were tempting injury with your 400 time trial.
It doesnt seem like you even warmed up, just went out and cranked 49.

Never the less your doing quite well. Keep it up.

17

i know i was tempting things a bit, but i did warm up, more of a dynamic thing with stretches - i was a little bit time restrained, so i did what i could!!

Thanks

18

Can you describe hamstring bridging? I looked for KK’s post on this and could not find it…

Thanks

19

I can not find the specific post, BUT, it was basically:

  1. lie down, facing up
  2. put one leg on a step (or maybe start off with book/s)
  3. raise the other leg to 90 degress from hips
  4. raise up pelvis - and hold

i just call it hamstring bridging, good for pelvis, gluts hammy

20

Good luck! Interesting stuff.