Ok all. Another quick question. I am now adding a speed endurance day. So here is my question. If you are going full out, whether it is a 100,150, or 200, and you feel like you hit a point where you cannot maintain that speed, would you A) fight through it and just keep going as fast as you can and try and push through it. or B) when you hit that breaking point downshift a gear and maintain a relaxed smooth run at high but not maximal speed. Thanks for your help in advance everyone.
I would say B is the best bet between the 2 options. Remember to set yourself an accelleration limit appropriate to the distance and your fitness, and then aim to maintain the speed gained in that accelleration phase. After GPP + 4 weeks of SPP1 I’m starting my guys at 300m with a 20m limit, then stretching it out to 25m, hopefully in time 30m will not be a problem.
Try to maintain speed then relax and hold your form… Old school basiscs…
From reading speed trap, Charlie would have his athletes do special endurance at 100%. So from this I would asume that you run them like you are running them at a competion. Just my opinion.
Yep.
this is where people get confused…when you say 100%.
its when you get to your fastest speed=100% where you must realise HEY i cant go any faster and the rev counter is in the red that you must put it into 5th gear and relax/TRY to maintain.
run as fast as you can but tension free throughout the entire run isa MUST!
If that is how you run your 200’s, which the majority do, then do it like that in training also. Everyone has a slightly different strategy.
What I’m trying to say is, don’t run your training 200’s in a different manner from your competition 200’s.
First off… if you execute smoothly you shouldn’t really ‘hit’ that point but ‘arrive’ at it naturally and then instead of fighting it stay relaxed and go with the flow. If you find you can’t go with the flow then you’ve probably chosen a distance to run that you arn’t ready yet. Go back and do the shorter distance for a week or two and then come back and see if you can now execute the longer distance without this sensation. This is the basis of progression and improvement and is something you work on from year to year and takes a long time to achieve so don’t worry to much about it in the short term. Instead focus on smooth relaxation.
As Charlie once told me the difference between beginner athletes and those that master this sport is that beginners ‘try too hard all the time and mess it up. Seasoned athletes just let it happen from day to day and get the improvement.’