Spilt runs

[tamfb]

@Nikoluski

I think you are right re: keeping it simple. Without knowing anything about your training, but bearing in mind that perhaps you’d want to continue in a similar fashion (i.e., split runs), you could perhaps increase the distance of the first split run (e.g., from 60 to 80 m) and reduce the second one (e.g., from 60 to 40 m) to make the same total distance of 120 m, or keep the second one the same, if you think <60 m is too short for you. And take it from there. I would put the whole thing together though at some point before the end of the 6-week period -depending on the importance of the race (?) perhaps. Hope it helps!

First couple weeks, no meets:

mon:
blocks 60’s
flying 30’s

tue
tempo

wed
rest

thur:
block 30’s
3x3x80 rest 90sec/10-15min

fri:
tempo

Meet week

mon:
80-60/80-60/80-60

tue
tempo

wed:
block 30
3x3x60 rest 60-90sec’10-15min

thur
rest

fri:
starts

sat
race

what you think? i think your right about putting the spilt runs together towards the end.

[Nikoluski]

Just to make sure I am clear with some of your sessions: is the 80s one 3 x 240 m in total (3 x 80 m “each” drill)? And same for the 60s (180 m for “each” drill) with the 140s (80 + 60 m) in between? That’s why I asked if it’s a 100% S to L plan, which doesn’t seem so to me (?). In any case, I think the two SE/split run sessions on Mon/Wed of the race week are a bit too much -even if you “don’t care” about this race.

[tamfb]

@Nikoluski

Just to make sure I am clear with some of your sessions: is the 80s one 3 x 240 m in total (3 x 80 m “each” drill)? And same for the 60s (180 m for “each” drill) with the 140s (80 + 60 m) in between? That’s why I asked if it’s a 100% S to L plan, which doesn’t seem so to me (?). In any case, I think the two SE/split run sessions on Mon/Wed of the race week are a bit too much -even if you “don’t care” about this race.

the 80/60 is a speed session and the 3x3x60 is spilt run session.

[tamfb]

@Nikoluski

Just to make sure I am clear with some of your sessions: is the 80s one 3 x 240 m in total (3 x 80 m “each” drill)? And same for the 60s (180 m for “each” drill) with the 140s (80 + 60 m) in between? That’s why I asked if it’s a 100% S to L plan, which doesn’t seem so to me (?). In any case, I think the two SE/split run sessions on Mon/Wed of the race week are a bit too much -even if you “don’t care” about this race.

not sure what you mean by 100% s-l bc in my case its hard to follow a 100% s-l with such short training periods.

[Nikoluski]

I see. I was confused with the “120s split question” at the start of this thread. What’s the racing distance? Do you feel comfortable with the split 60s 3 days before a race?

By 100% S to L I meant that if you were moving to 120 m (as an example) you would go, say, from 60 + 60 m to 80 + 40 m, to 120 m. Whereas your 80 and 60 m split runs seem to move the other way round. Anyway, I think you got my suggestion earlier. It depends on your training background/plan of the season and the time available, as you rightly say.

[tamfb]

@Nikoluski

I see. I was confused with the “120s split question” at the start of this thread. What’s the racing distance? Do you feel comfortable with the split 60s 3 days before a race?

By 100% S to L I meant that if you were moving to 120 m (as an example) you would go, say, from 60 + 60 m to 80 + 40 m, to 120 m. Whereas your 80 and 60 m split runs seem to move the other way round. Anyway, I think you got my suggestion earlier. It depends on your training background/plan of the season and the time available, as you rightly say.

race distance: 100m
spilt 60’s before race day is not a big problem bc look at the whole week in general. i cant follow a pure short to long when my outdoor season is only 6 weeks not possible.

[Nikoluski]

OK, you know your self better, of course! I wasn’t suggesting you follow any plan and I agree that within this time frame you’ll probably gain more from such sessions! Let us know how it goes!

[tamfb]

@Nikoluski

OK, you know your self better, of course! I wasn’t suggesting you follow any plan and I agree that within this time frame you’ll probably gain more from such sessions! Let us know how it goes!

has nothing with knowing my self better, if i have any hope of running a good 100m in that short time then i must get to the 80-300m range ASAP. For any updates follow my journal.

[nycjay01]

@tamfb

First couple weeks, no meets:

mon:
blocks 60’s
flying 30’s

tue
tempo

wed
rest

thur:
block 30’s
3x3x80 rest 90sec/10-15min

fri:
tempo

Meet week

mon:
80-60/80-60/80-60

tue
tempo

wed:
block 30
3x3x60 rest 60-90sec’10-15min

thur
rest

fri:
starts

sat
race

what you think? i think your right about putting the spilt runs together towards the end.

I spoke to PJ about setting me up for outdoors this is what he said:

Mon Speed + plyos + Lower body wieghts

Tues Tempo

Wed Speed End. it can be charlies SE runs from the vancouver DVD or try 50m make a u turn and then do another 50m trying to keep the times close to each other. Do about 3-4 sets of 2 50m runs with 8-10 min res

Thurs Upper body wieghts

Fri rest

Sat Spec. End. 200 180 150 or 180 150 120 or 150 120 100 or do some time trials over 100-200m. 6-15 min rest 85-95% effort.

Sun rest

I am going to give this a try for outdoors myself. It’s simple plus you get thurs and friday off. I also like it because the racing is built into the training.

[tamfb]

@nycjay01

I spoke to PJ about setting me up for outdoors this is what he said:

Mon Speed + plyos + Lower body wieghts

Tues Tempo

Wed Speed End. it can be charlies SE runs from the vancouver DVD or try 50m make a u turn and then do another 50m trying to keep the times close to each other. Do about 3-4 sets of 2 50m runs with 8-10 min res

Thurs Upper body wieghts

Fri rest

Sat Spec. End. 200 180 150 or 180 150 120 or 150 120 100 or do some time trials over 100-200m. 6-15 min rest 85-95% effort.

Sun rest

I am going to give this a try for outdoors myself. It’s simple plus you get thurs and friday off.

Looks good, where are you training at? ic his wed speed end is similar to the spilt 120 i was talking bout earlier. what do you mean racing is built into training and how will your body respond to three high int track days? so when you start racing are you gonna drop the spec end work and keep the other two days?

[nycjay01]

@tamfb

Looks good, where are you training at? ic his wed speed end is similar to the spilt 120 i was talking bout earlier. what do you mean racing is built into training and how will your body respond to three high int track days? so when you start racing are you gonna drop the spec end work and keep the other two days?

Unfortunately cold rainy NYC. Well, racing is built in (for me anyway) because sat is my day to do either time trials or hard Spec. end. runs. I am not sure how I will respond. Especially at my age. But he also said that if you dont feel upto a work out just do tempo on that day then come back to the work out another day.
Dropping the Spec end on sat/sun when there is a race. It’s so simple it’s brilliant.

Thanks PJ and BIG PROPS TO AND OLU!!!

[tamfb]

@nycjay01

Unfortunately cold rainy NYC. Well, racing is built in (for me anyway) because sat is my day to do either time trials or hard Spec. end. runs. I am not sure how I will respond. Especially at my age. But he also said that if you dont feel upto a work out just do tempo on that day then come back to the work out another day.
Dropping the Spec end on sat/sun when there is a race. It’s so simple it’s brilliant.

Thanks PJ and BIG PROPS TO AND OLU!!!

so that proves my point once again that spilt runs 50-60 can be done on a wed workout during a race week.

[nycjay01]

@tamfb

so that proves my point once again that spilt runs 50-60 can be done on a wed workout during a race week.

I will tell you what, the 50m split runs are tough. I was doing them in about 6 sec and 6 low. By the last set I was doing them in 7.3 and 7.8 LOL

I had to lay down for like 10 min after.

[tamfb]

@nycjay01

I will tell you what, the 50m split runs are tough. I was doing them in about 6 sec and 6 low. By the last set I was doing them in 7.3 and 7.8 LOL

I had to lay down for like 10 min after.

lol, how do you plan on progressing them over time?

[nycjay01]

@tamfb

lol, how do you plan on progressing them over time?

I was just thinking of maybe taking a bit more rest in between sets. I was really planning to use them more of a measure of improvement.

What I hope will happen is that the time difference between the runs get smaller the more I do the runs. So instead of starting at 6 sec and finishing at 7.5 sec I would like to be at 6 sec and 6.3 sec or somthing like that.

[tamfb]

@nycjay01

I was just thinking of maybe taking a bit more rest in between sets. I was really planning to use them more of a measure of improvement.

What I hope will happen is that the time difference between the runs get smaller the more I do the runs. So instead of starting at 6 sec and finishing at 7.5 sec I would like to be at 6 sec and 6.3 sec or somthing like that.

when is your first outdoor meet and when do you plan on moving outdoors?

[nycjay01]

@tamfb

when is your first outdoor meet and when do you plan on moving outdoors?

As soon as I drop 10 fat ass pounds. JK. I think I will shoot for 3rd week of april. Then May. What I really want to do is the North american and caribbean/central american world masters champs down in Clermont Florida. With my luck Dennis Mitchell will show up and put an ass whiping on me. We’ll see though. Right now I need a coach. My form is raggedy.

[tamfb]

@nycjay01

As soon as I drop 10 fat ass pounds. JK. I think I will shoot for 3rd week of april. Then May. What I really want to do is the North american and caribbean/central american world masters champs down in Clermont Florida. With my luck Dennis Mitchell will show up and put an ass whiping on me. We’ll see though. Right now I need a coach. My form is raggedy.

so you are in a similar situation as me, you gonna be racing in less then a month? what do you plan on during on your two weight days and will the weather in nyc let you go outdoors and do those longer spec end runs?

[nycjay01]

@tamfb

so you are in a similar situation as me, you gonna be racing in less then a month? what do you plan on during on your two weight days and will the weather in nyc let you go outdoors and do those longer spec end runs?

for wieght loss I am just going to shut my mouth more and eat less for starters!!! I am going to try to do med ball circuts 2x /week and tempo 1x/week plus the sprinting in low tolerable volumes should get me to drop some fat. Well I have some options until the first week of april. But saturdays is going to be hard since none of the indoor tracks are open on the weekends to the public on the week ends.

[tamfb]

@nycjay01

for wieght loss I am just going to shut my mouth more and eat less for starters!!! I am going to try to do med ball circuts 2x /week and tempo 1x/week plus the sprinting in low tolerable volumes should get me to drop some fat. Well I have some options until the first week of april. But saturdays is going to be hard since none of the indoor tracks are open on the weekends to the public on the week ends.

I think you could take thursday off and do the spec end work on fri. What do you plan on during for your strength training sessions?