Small training session, because I might run a 4x1 relay Sunday.
3x30m full recovery - felt good on all of them
2x120m - 13.57 & 13.55
I ran them just as T-Slow advised me to run the 200, relaxed. The times aren’t that great but I felt very very easy on them, I had a lot of energy left in the tank.
Weights
2x8 pull ups (were hard to do, had way more strength in the upper body a few months ago)
2x10 speed squats. 60% 1RM
2x8 bulgiarian split squats with 10kg dumbells
2x8 hamstring curls
Couldn’t run the last 150m, was too exhausted and my muscles hard as rock. I’d hate to be a 400 sprinter lol.
I doubt I’ll break the 50 sec barrier this Saturday, but I definitely need to break my PB, 52.67.
Weights
2x8 pull ups
2x10 speed squats 60 kg
2x8 bulgarian split squats
2x8 hamstring curls
lying back extensions (superman)
Wednesday 16 May.I don’t really know what the purpose was of this training, was a weird one.2x (3x100m) : 100m = 30m FAST , 40m FLOAT , 30m FASTdidn’t run the last one, as I felt pain in my outer hip.
Saturday 19 May.Track meet400m: 50.56 new personal best (52.67 last year). This is also my 2nd 400m ever and there is plenty of room for improvement. My first 200m split was 23.0 - 23.2 which is way too fast, should have been 23.5 - 23.8. Though, I was very relaxed on the first 200, even 300 and that’s where my legs started to feel really heavy. Once finished I was really lightheaded and felt like my head was pulsing lol. boom boom boom100m: 11.48 (w +0,2) I ran the 100 3 hours after my 400m race, but that’s not an excuse. The time is simply not good compared to my 11.25 of last year. Everything seems to improve except the 100… 11.50 is the time I ran on my first 100m of the 400m race.Maybe it’s a psychological thing, i don’t know but the time has to decrease. I’ll try to run a 100m sometime with no competition to see if that would help.
3x80m 5’ and 3’ rest
12 min full rest
3x60m idem
12 min full rest
3x40m idem, ran just the first one… hip pain.
I’m not as explosive as before, looks like I lost some strength in my legs or maybe just no energy. Gonna rest the following days and work on my flexibility, because I’m really rusty.
One of the best speed workouts I’ve ever had. Felt really good in the acceleration phase.
I weighed myself wednesday and I weigh 3kg more than 1 week ago, when I felt energy-less and tired all the time.
Saturday I’ve got a meet, 100 & 200m, looking forward to it !
Saturday 2 June.Track meet100m: 11.32 (w +1,0) I think my acceleration was pretty good, but the transitioning was bad as usual, that’s my season best and 0.07 behind my PB. I’m pretty positive it will improve soon200m: 22.69 (w +0,9) My first 50m were decent, but then started to think too much about when to accelerate again which caused me to slow down a bit. Was trailing behind but accelerated on the straight and passed by 3 guys. My mate told me I was the fastest on the straight too (winner won in 22.28)I’m not happy with these times but my times are consistent, it’s a matter of time before the PB’s fall !
@ hornblower if you see this… " hornblower has exceeded their stored private messages quota and cannot accept further messages until they clear some space. "
Have you guys been doing a lot of lactate work lately? I see you’ve posted a few 250+150 workouts over the past little while, and your 400 time is down by about 2 seconds from last year. Have you done much work out to 60m or 80m in the past two months or so since your training camp?
Yes, we get that 250+150 workout every wednesday. I don’t understand why though, this seems more like winter workouts, and I’d understand if we had to run at near maximal effort with more rest between reps (for special endurance), but we get like 90 secs - 3 min…
We’re doing 60m - 80m (not full rest) work once per week or so, and even then I just feel like he’s training me to become a better 400m runner. Right now I want to focus on the 100 and 200.
He told me the lactate workouts 3x (250 - 90s rest - 150) with 12 min rest between sets are good for the last parts of a 100 and 200m run. Is that true ?
The 250+150 workouts are pure 400 metre work. Your results this year show a significant improvement in your 400, and no improvement in the 100. That should be a clear answer of what 250+150 workouts do- help the 400 and little else. Don’t get me wrong- they can be useful to the 100 and 200 in a non-specific sense for overall fitness and conditioning work. You get fit off those runs in a hurry! They will not improve your 100m or 200m time directly though, (unless you are in Mark Lewis-Francis shape and need to drop 30 pounds). This shouldn’t be hard to argue- as your 100/200 is the same as last year.
Charlie mentions repeatedly, “Speed is specific to itself.” You are not hitting anywhere near the same velocity in a 250 metre run that you will hit in the 100, thus it’s difficult to improve your 100 speed if you’re not actually running in that speed band (10m/sec+) very often. Check out “Key Concepts Elite Edition”, there is a ton of talk about this.
If you want to develop speed, you are going to have to spend time doing full recovery alactic speed work under 8 seconds in duration (60m-70m for you), and some full recovery speed endurance work as well. It sounds like you aren’t hitting those distances often enough, and with enough overall rest or freshness to make improvements. If the 100 and 200 are your races and you want to run faster and your coach won’t change the program, perhaps try to get a few extra races in, which will allow you to skip some lactate workouts hopefully.
I can tell you that during the winter when I started doing the KitKat 400m program detailed in the Lactate Threshold thread, there were lots of split runs similar to your 250+150 work, and no true speed work until after the first 12 week GPP. My 60m speed stayed exactly the same, but my 300 dropped almost two seconds in the first 12 weeks. Thus, you need to do alactic speed or you aren’t going to improve it.
Thus, if I want to improve my 60 next year, I would need to add in an acceleration / speed day once a week from the beginning, which I will certainly do next year.
20m Sled (35 lbs) sprint, turn back - rest like 30 seconds - 20m sprint with sled back to starting point. About 3 min. rest and a 60m full intensity without sled.
This 5x which is a total of 500m. Coach added 2x40 sled and a 120m full intensity on top of that, but I didn’t want to burn myself out so I said no. Which as usual led to a nervous discussion …
Times for the 60m: 7.02 - 6.75 - 6.80 - 6.75 - 6.91
Before the session I told him I didn’t like the 250+150 workouts as I feel they aren’t good for my 100m, and that if we were to do 250m/150m why don’t we do them at say sub or max intensity with way more rest in between.
He smiled then and told me I think too much, and that I should just do what he tells me to do. He said I’m surfing too much on the internet (probably because he sees how well informed I am)
Im really confused with this coach, they all say he knows what to do and that I should just listen to him. But here’s the catch, everyone in the group have been on the same level for about 3 years, their speed is not improving, their 300m and 400m have slightly improved though. What would you do in my situation? I’m pretty sure I could have improvements by following Charlies workouts (personalized ofcourse) but that’s asking for trouble in the track club
I should have about 5 races left this season. One peak 6 July before I go on holidays and one around 10 September (national junior championships)
I’ve got one important coming up next week and what he wants us to do this week is " 50% " intensity work: hurdles, blocks, etc… won’t this have a negative impact on my race ?
I watched the 10 days taper and they were still doing speed workouts, only at sub maximal effort.
