Great job!!!
Thanks RB 
Unfortunately only 2 more 400m, one this weekend at the inter-area match, and then a second two weeks later where I will also do a 200m
In affect giving me 2 - 2 week blocks after this weeks race.
I’ve watched the video back and I get to 300 in circa 36.2 ish, which just makes that last 100 very slow lol and painful. I know ive missed a fair amount of the hard work being injured but Id hope I could hold that pace. Hopefully it will come.
Ill likely use the weekends in-between races to simulate (split 400s) to help bring on some strength, that’s my thoughts anyway 
Raced this weekend 50.1
Again this was a lead from the front, had passed everyone by the 200 with second and third place running inside me. 51.0 51.5, could here them though around 300 which helped.
The weeks training
Raced last sat
Sun - 3mile run in the park, nice and easy 20 min
Monday - weights (heavy box squats as main lift)
Tue - 300-200-150 10min rec 36.3 24.8 18.4
Wed - off
Thur - 4-120 10 min rec / 13.7 13.5 13.6 13.8
Fri and sat off.
Fairly average week so far.
I nice shake down jog sunday evening and felt good no issues.
Small weights session on Monday just opening up the rom under pressure.
Tue - Session only 90% split 300 (150/150) 150 - 250
17.9 18.8 / 17.7 / 31.1
Thur 4-36m 60-80-120-150 10min rec
7.2 9.3 13.7 17.2
I defo have a speed endurance issue, will try hit this over the next 3 weeks before champs, its just hard fitting everything in and recovering!!
4th in the European Masters Champs with 49.72
Actually really happy with this result as as always and a few issues leading into this. A few weeks ago in the gym I damaged my shoulder (rotator cuff) doing bench press so I have had to adjust my speed work and also I had to do a standing start lol
I have the 200 heats today so lets see how that goes
Well done A-J, great result and time. How much impact do you think the early season hamstring issue had overall on your prep
22.66 in the semi, final this eying of the 200m
a great deal tbh, my trajectory was very looking very good, but then thats life of being older and having to wok on other elements I probably wouldn’t normally have done.
I am definitely not as fit as I would have liked to be or done as much speed work but, that being said, I have just ran faster int he events for the last 4 years
Well I have ended my season - 22.66 and 49.72
Happy with the times and direction. My adductor flared back up right at the end of the 4-400m relay (leg split of 49.0), won gold in both relays.
This is now my 3rd week off since coming back form Aarhus so now its time to focus on purely rehabbing this leg so that I can have a good winter, I intend to contest the European Indoors in March. So my training plan skeleton is being formulated with that in mind.
Where is your adductor pain? Can you feel it while squatting?
appears to be around the muscle tendon junction, strange has no ‘feelable’ adhesion
ATG yes, currently sat here ultrasound as a type
How does your hips and lower back feel?
same as always tight, unfortunately I have a desk job (IT security) so my lower back isn’t the greatest. however once im warmed up Im all good
I am in my off season now and so just keeping/getting fit
did a 5k at the weekend in a very slow time 20.59 I aim to get this back to low 18 by November. Will post the first phase of my programme when I’ve finished my plan of attack for the indoor season and the European Masters Champs in Madrid, March.
Could be an hip impingement issue?
very possible, worth a look into for sure. really cant keep having this issue every time I run fast!! lol (or faster than jogging, fast is subjective lol)
You should try some of the self treatments for hip impingement - they may work for you.
well this has been ages since updating this, I got focused into my training and coaching my group
Anyway I went on to compete at This years World masters Champs in Spain, I won the m35 400m with 49.39
here is a link to the training I did for the 12 week build up
all my adductor issues led to me having a groin hernia after the indoor champs in march so I had to really focus and plan my attack for the worlds, which ultimately paid off
Congratulations a-j.
Maybe you could share what you did here as we don’t allow links to other pages without permission.
Great work.
ah My apologies, was just a link to my personal site/blog.
Prep Phase
Week 1
Mon – AM – Overspeed, 4- 30m flies downhill
PM – Weights, Power based (Hang cleans, half squats etc)
Tue - PM – 2-4/200m 4 min rec
Wed - AM – Stretching + Home circuit 10min
PM – Weights, strength (deadlift etc)
Thur - PM – 350-250-150 4Min rec 3-150 4min rec
Sat - Am – Overspeed + Tempo Reps Up hill
Week 2
Mon – AM – Overspeed, 4- 30m flies downhill
PM – Weights, Power based (Hang cleans, half squats etc.)
Tue - PM – 2-3/300m 4 min rec
Wed - AM – Stretching + Home circuit 10min
PM – Weights, strength (deadlift etc)
Thur - PM – 3-250m 8Min rec 3-60m
Sat - Am – Overspeed + Tempo Reps Up hill
Week 3
Mon – AM – Overspeed, 5- 30m flies downhill
PM – Weights, Power based (Hang cleans, half squats etc)
Tue - PM – 6-150m 2 min rec 3-60m
Wed - AM – Stretching + Home circuit 10min
PM – Weights, strength (deadlift etc)
Thur - PM – 3-300m 8Min rec
Sat - Am – Overspeed + Tempo Reps Up hill
Week 4
Mon – AM – Overspeed, 4 30m flies downhill
PM – Weights, Power based (Hang cleans, half squats etc)
Tue - PM – 2-3/300m 4 min rec
Wed - AM – Stretching + Home circuit 10min
PM – Weights, strength (deadlift etc)
Thur - PM – 350-250-150 4Min rec 3-150 4min rec
Sat - Am – Overspeed + Tempo Reps Up hill
Week 5
Mon – AM – Overspeed, 5 30m flies downhill
PM – Weights, Power based (Hang cleans, half squats etc)
Tue - PM – PM – 350-300-250-200-150 4 min rec
Wed - AM – Stretching + Home circuit 10min
PM – Weights, strength (deadlift etc)
Thur - PM – 300-250-200m 8Min rec 4-60m
Sat - Am – Overspeed + Tempo Reps Up hill
Week 6
Mon – AM – Overspeed, 5 30m flies downhill
PM – Weights, Power based (Hang cleans, half squats etc)
Tue - PM – 6-150m 2 min rec 3-60m
Wed - AM – Stretching + Home circuit 10min
PM – Weights, strength (deadlift etc)
Thur - PM – 3-300m 8Min rec 4-60m
Sat - Am – Overspeed + Tempo Reps Up hill
Specific Phase
Week 7
Mon – AM – Overspeed, 6- 30m flies downhill
PM – Weights, Power based (Hang cleans, half squats etc)
Tue - PM – 4-50m – 80-120-150
Wed - AM – Stretching + Home circuit 10min
PM – Weights, strength (deadlift etc)
Thur - PM – 250-250-250 10Min rec 3-60 4min rec
Sat - Am – Overspeed + Tempo Reps Up hill
Week 8
Mon – AM – Overspeed, 6- 30m flies downhill
PM – Weights, Power based (Hang cleans, half squats etc)
Tue - PM – Endless 75m
Wed - AM – Stretching + Home circuit 10min
PM – Weights, strength (deadlift etc)
Thur - PM – 300-150-150 15m in rec
Sat - Am – Overspeed + Tempo Reps Up hill
Week 9
Mon – AM – Overspeed, 6- 30m flies downhill
PM – Weights, Power based (Hang cleans, half squats etc)
Tue - PM – 4-50m – 80-120-150
Wed - AM – Stretching + Home circuit 10min
PM – Weights, strength (deadlift etc)
Thur - PM – 350-250-150 20Min rec
Sat - Am – Overspeed + Tempo Reps Up hill
Week 10
Mon – AM – Overspeed, 6- 30m flies downhill
PM – Weights, Power based (Hang cleans, half squats etc)
Tue - PM – 3-150m 15min rec
Wed - AM – Stretching + Home circuit 10min
PM – Weights, strength (deadlift etc)
Thur - PM – 250-250-250 15Min rec 3-60 4min rec
Sat - Am – Overspeed + Tempo Reps Up hill
Week 11
Mon – AM – Overspeed, 6- 30m flies downhill
PM – Weights, Power based (Hang cleans, half squats etc)
Tue - PM – 4-50m – 80-120-150
Wed - AM – Stretching + Home circuit 10min
PM – Weights, strength (deadlift etc)
Thur - PM – 2-300m 20min rec
Sat - Am – Overspeed + Tempo Reps Up hill
Hope that’s transferred ok, this is the plan I followed and the “12” week was out in Malaga doing the 200’s (badly lol)