During mid season, do you recommend increasing, significantly, the rest periods between the SE reps or are they fairly long from the beginning?
You had mentioned before how John Smith had his guys running 2 x 350m without a full recovery(my words). You went on to say that when he wanted his guys to peak, he increased the RI’s quite a bit. Is that something you have done?
Once in the comp. phase and doing the 2 x 300m or so session for the 400m athlete, how do you best continue to advance the performances. Is it simply through the increase in the RI and/or should one move onto to slightly longer distances like 2 x 350m?
Understandbly, the improvements will come from many different factors but how do you best manipulate the SE session, specifically, to keep providing an adequate training stimulus?
If they are closer to beginner 400 runners, I’d leave the SE at 300m and increase the RI. If I see a huge drop in times, I’d perhaps move to one rep a bit sooner in order not to fry the nervous system before getting the results I really want in the 400s. Again, if times are dropping there rapidly and there are meets each weekend, I’d consider reducing the SE to 1 x 200m to keep fresh for the weekend meets and I’d definitely look to reduce the number of 400s, particularly before an important comp, moving to 200s, and then go back up.
Just finished with indoors now transitioning to outdoors which will only be 7 weeks-conference third weekend in April.
How do you best make that transition? I feel like they need a little bit of volume to restore fitness due to tapering but the first outdoor meet will be in two weekends so not a lot of time to ramp that up if necessary.
Not sure quite how to progress with not much time to make a transition really seemless. For SE could split runs be brought back into the program or have we passed the point where they could be useful? The last they were done was about mid-Dec. Or should a brief period of hill work be done to touch on acceleration development or for strength endurance.
Depends on the programs approach (S-to-L or L-to-S), how long the comp period was, how the weather is currently there, and the importance of the early meets. IE, if you have a L-to-S approach and you will open with 200m only first, you have more options to fit in longer stuff but in either case, it is a good time to use split runs because you can get to the pace you need virtually right away.
If the athletes are showing tiredness from an extensive comp period, you’d want more tempo GPP type work and less speed or SE though there’s no time to get into a real GPP phase now.
Try to work out a way to get a 10day period of lower CNS stress/grass work at the end of the indoor meets and fill in the blanks working back from the conference meet. you can always fine tune it from there. I wouldn’t be too worried about training losses as the meets do count for training.
BTW, what’s the temp there now?
S to L. Comp period was very short. Jan 16 until Feb 27.
At the present moment, it is snowing and 31 degrees F but typically not the case- it’s usually decent enough to go outside here in Western NC-where you put on a seminar actually.
I guess the importance of early meets is only that there are four consecutive meets on as many weekends, one week end off then conference the following weekend. I hate the way it is so compressed but that’s how it is.
Re:Hills since it has been since about mid to late November since doing those and we’ve done no sled pulls at all this school year 08/09, would it be wise to go back to hills just to improve or touch on acceleration ability or would that be unnecessary?
All I know is it was freezing there in Oct. You could get in some shallow hills if the grass is in good shape and it’s warm enough. Sleds are also an option if the resistance is kept to a minimum to avoid adaptation stiffness.
Could we re-incorporate any speed change or finish drills for a week or two or would that be too close to the next comp on March 13th? It’s been since about mid Dec. since we’ve done anything in that realm.
A sub-max flying sprint is just a way to build up to sub max speed easily to work on good form. That can be done anytime. Speedchange (FEF, EFE) is great indoors since SE demands are lower when the emphasis is on 60m.
In this case, with limited time to stretch out the SE, you need to spend most of the CNS energy perfecting that area. Hopefully, the speed change has already helped enough in the previous phase.
If you have a longer development timeframe before the meets get going in earnest, you can spread things around as you prefer.
This is just my preference under this particular circumstance. It’s always a balancing act.