I count protein and not calories. Though too many large meals are obviously silly…
2g per kg of body weight I aim for.
And roughly 40 to 100g carbs per day.
The more I train the more carbs.
No training and basically no carbs…
If I knew you were there it would have been good to catch up.
The guy running the shoe stall is a memeber here.
Yeah i’ve been away from this forum for a while and forgot there might
have been some contributors in Bendigo. Only thought of it in the last couple of days.
My main reason for wanting to cut the weight is that i figured 92.5kg was slowing me down particularly from 200-400m.
Noticably most other sprinters (the better ones) are much lighter.
I’m down to 87kgs at present and want to get to 80kgs by Mar01
Friday Night - Hot
3km Easy Recovery Run 21.49
Saturday - Warm
Usual Warmup then
80m/100m/120m at 90-95%
10min rests during which time some
Russian Twists and Pushups
(a few sets of air squats after all the runs were done)
Sunday - Warm (Sherbrooke Aths Grass Track)
Usual Warmup then
3 x 10m
3 x 20m
3 x 30m
1 x EFE
then back home for
3 x Weighted Russian Twists/Pushups/Air Squats
Monday Morning - Mild
3km Recovery Run - 19:13
Monday Night - Warmish
Usual Warmup then
3 x 270m - 90% with rest 2.5mins
then 5mins rest followed by
300/30s/150 quick relaxed/flat out
3 sets of Weighted Russian Twists/Pushups/Air Squats
Hi,
what is the 90% in the 270m, of 400/300 PB?
When taken from a 300m PB it really fast, for me quite impossible to do with a 2,5 min break.
The 300/150 after only 5 min makes feel the pain when reading it.
So realy i am very intersted what your times are and what the %-age is taken from. From experience I might be able to do some 90% runs with at least a 5’ break. But 8-10’ is preferred when doing fast runs @ 90%
I guess it’s more of a perceived effort and not % of times.
On reflection i might be overestimating it and maybe more like 80-85%
Last night’s session was done trying to emulate a track session but on a fast treadmill so
times are almost impossible to assess for me.
(i was definitely a mess after the 300/150 lol)
I do usually find that a 300/30s/150 by itself if done properly on the track is enough by itself for me.
Tuesday Morning - Mild
3km Recovery gradually building from halfway - 18:32
Tuesday Evening - Warm
Usual Warmup then
80/100/120m @ around 90% effort 10min rests
which included sets of Russian Twists and Slow Pullups
Get a countdown timer you can hold in your hand, under $20.
I am the memeber running the shoe store. It is called Kings Sport Store and yes we sell shoes and a countdown timer that will do the job.
thank`s Bold
I did have some relative positive sessions with a bike instead of treadmills.
That because I hate treadmills for emulation good track sessions, for me it doesnt work.
Instead i use a bike and do some timed ‘sprints’ e.g. 5x40-sec with 2 min. or 2x 50 sec with 10 min and I try to get some lactic feeling in my legs.
It isnt as good as running, but did work very well form me when i was injured and had to emulate my lactic runs. When i got back to running I had improved on my longer sprints :). Something i really didnt expect.
It vibrates, press start again on the next run.
Cool - a shame i didn’t realize that was you in
Bendigo
I used to have a high quality spinbike a few years ago but found that it seemed to slow my
leg speed in short sprints. I don’t have it now
Wednesday Morning - Mild
3km Recovery Run - 18:07
Wednesday Evening - Knox Masters - Mild
80m - 1st (no time)
300m - 1st in 44
about 15mins later
300/60s/150 - bit off more than i could chew after running a hard 300 earlier (needed 60s but it didn’t help)
Thursday Morning -Cool/Mild
3km Recovery Run gradually increasing pace last 2km - 17:47
Thursday Evening - Knox Masters - Hot
80m - treated as a run-through
100mHcp - eq 2nd 12.99 (-2)
200m - 1st 27.40
Friday Morning - Warm
3km Recovery Run 17:37
We will catch up one day.
Friday Evening - Cool/Mild
Walked up and down and steep 20m driveway for half an hour with my daughter.
Saturday - Rest Day
Sunday Lunchtime - Warm
At the track
Usual Warmup then
3 x 10m
3 x 20m
2 x 30m
1 x FEF
all done at 100% with plenty of rest between each
all 4pt starts