Hey everyone I just thought i’d post some results of some of the athletes I coach after a comment that was made to me at the weekend left me feeling rather smug.
Was at the Nottinghamshire County athletics champs at the weekend. One of my 400m guys had just won the bronze medal in the SNR 400m in his fastest time since 2006 49.60 and he revealed to me a comment that had been made to him by an athlete who joins us for training when he’s home from university.
He made the comment (i’m not sure how long ago), you’ll never run fast times this season with that training, there’s not enough volume.
So how smug did i feel when my guy passed his training partner (49.24 2008)on the home straight to grab the bronze.
They have a training diet based around 300’s with 2-3mins recs and split runs, which works for them but it doesn’t work for everyone and also you can’t judge someones training from just seeing one or two sessions.
I coach some short sprinters, a couple of guys over the 400 and a couple of hurdlers for their speed work using what I have learned from Charlie’s products and from the amazing “Lactate” thread.
Athlete 1: 4 races so far this year, sub 50 3 times and fastest time for 3yrs. Hoping to go sub 49 by end of season.
Athlete 2: 17yrs in august/400m hurdler - 200m: 2008 23.3 2009 22.48 400m 2008 52.2 2009 50.36 400mH 2008 58.31 2009 56.7
Athlete 3: 18yrs 400m 56.5 2009 52.98
and i’m sure they have a lot more to come along with the rest of the training group before the end of the season.
They refers to the other guys training. Lots of volume and heavily endurance based but although the athlete has run low 49sec he’s been stuck there for a few seasons now.
My training bas been based around Charlies GPP & Vancouver download and the information on the Lactate thread.
The sessions that the guy refered to were in the Vancouver download for SPP long to short. So we would do 500 30min 500 + some high knee drills or later in the phase maybe 250 25min 200 what he failed to appreciate was that although there may of been only two runs they were bloody fast and much closer to our ideal race pace than 6x300.
Got it. I was a bit confused by the 300s with 2-3 min rest, because one of Kitkat’s best-known workouts on the Lactate thread was 6 X 200 at come-home pace with 2 min rest. And Kitkat also advocates split runs, if I recall correctly.
true, but the pace that the 6x200’s are run at will be far superior to that which could be achieved over 300m with 2-3mins rec.
With the split runs KitKat advocates 2mins rest between the 200’s which allow better quality runs whilst thwe 300+150 with 30sec-1min is much more race specific. They do split 2’s with 1min rec but also 2x300 with 1min. I think the difference with our training is that it is at race specific paces. One of the quotes I remember from KitKat is something along the lines of…establish your goal race pace and get after it, not too much foreplay. We also make sure we don’t neglect pure speed work which I don’t see my collegue at uni doing/mentioning very often. Shall be very interesting to see how the season unfolds and who’s athlete can break 49sec first
Good work, one of my athletes working from the Long to Short programme (though starting at 350m and not 500m) and he has just improved from 37.4 to 36.5 over 300m in a legit race not a time trial. I have heard similiar comments “that lot don’t put enough work in” it makes the good results that much sweeter.
Was at the Nottinghamshire County athletics champs at the weekend. One of my 400m guys had just won the bronze medal in the SNR 400m in his fastest time since 2006 49.60 and he revealed to me a comment that had been made to him by an athlete who joins us for training when he’s home from university.
He made the comment (i’m not sure how long ago), you’ll never run fast times this season with that training, there’s not enough volume.
Athlete 1: 4 races so far this year, sub 50 3 times and fastest time for 3yrs. Hoping to go sub 49 by end of season.
Athlete 2: 17yrs in august/400m hurdler - 200m: 2008 23.3 2009 22.48 400m 2008 52.2 2009 50.36 400mH 2008 58.31 2009 56.7
Athlete 3: 18yrs 400m 56.5 2009 52.98
and i’m sure they have a lot more to come along with the rest of the training group before the end of the season.
Well same athlete made a comment last thurs re: planned training session. We had the Midland champs on Sunday, so for my 400m boys I just wanted them to do 3-4 relaxed 150’s at race tempo (approx 18sec for my top boy) with 10mins rec btw runs. Uni boy who comes from a staple of high volume/medium intensity/short recovery runs made a comment along the lines of what’s the point of the session. So FFwd to sunday and my guy runs 49.82 ht/ 50.0 final to beat his training partner 50.1ht /50.4 final. Oh how sweet the victory That’s 4 times my guy has beaten his so far this season!
Myself 100m: 2008 11.5 200m: 23.42 2009 11.68/23.61 Not great times by any stretch of the imagination but pretty impressive for me considering I had a calf strain in october and achilles tendonitis in feb/march so i’m almost back to last seasons performance level despite missing almost 10wks training over the course of the season.
We also make sure we don’t neglect pure speed work which I don’t see my collegue at uni doing/mentioning very often. Shall be very interesting to see how the season unfolds and who’s athlete can break 49sec first 
That’s 4 times my guy has beaten his so far this season!