Update
Been a very hot and steamy summer.
Leading into Oceana Masters champs - a heat wave was going through our town for 2 x weeks which made for slack tempo workouts.
1 x day before heading to the comp, the heat wave ended.
The day arriving at the venue, 1300km away, the heat wave entered that town… They are now in that state having bush fire issues from the heat.
I still notice an issue with my flexibility between left and right causing hip rotation. My left knee isn’t coming up as high as the right (but massively better than last time i tried sprinting 10yrs ago with a camcorder)
I have no footage from the Masters race on the weekend, nobody i knew to use the camera.
By GPS plotting, i got the rough splits (within 1 x sec) for the 400m - my 1st race over 400m in, perhaps 15yrs?
100 - 12sec
200 - 12sec = 24sec (1st 200m into headwind, around 4-6m)
300 - 13sec = 37sec
400 - 18sec = 55sec & most of that was in the last 60m. - The guy who won, won by 15m yet it took me 3.5sec to finish…
Took a long time to recover. Previous season best 300m was 39sec.
2nd day was 200m
The heat wave was rather nasty and we ran in the midday sun.
A good solid 1st 60m - then faded…
Still shattered from the 400m really, and i guess the heat.
I’m pretty sure the 1st 200m of the 400m was faster than my 200m race.
Luckily, everybody else was in the same boat - and suffering - and i held on for 2nd (in both events)
Everybody i raced was heavy into proper races by now, this was my 1st hit out. Unless you count time trials over various distances??
Thanks guys. There were races this weekend but other commitments kept me away. Need more races for sure.
Mostly this week done tempo, cupping and only one Epsom salt bath but I feel I need another one but am away for a few days so will have to suffer…
Back into doing mild weights. Nothing flash. Not going to push them at all. Just through the motions.
Will focus on races till summer ends. Too hot for hard training anyway
Been a slack couple of weeks speed wise.
Found a new game you play on your phone that makes Tempo repeats more fun = Ingress. Tempo run from GPS landmark to GPS landmark. Easy as…
This weekend just gone, had to replace a runner for a Team Triathlon, 4km.
Heat wasn’t too bad - around 28-29deg Cel - which for here is ok for this time of year, but, Humidity was way up. Around 90%.
Got through the 1st 3km no drama - but then the humidity hit.
Goal was to break 16min - or 4min km pace.
Ran 14.48 - so was rather surprised.
Also been back into some weights over the last couple of weeks.
Mostly looking at strengthening shoulder girdle and hips.
Wednesday
150m on a cricket oval which had a tight and wet/sloppy 1st 70m then a nice straight finish.
1st 70 felt terrible. Overall 18.3 sec.
Timing showed I didn’t hit top speed till 110m!
I did hit a new top end speed though of 39.1 km/hr
Nar. No easter show sadly. Being back at uni has me pretty cash strapped (yes I know… The easter show is a potential cash cow )
Just doing time trials this month, then back into base work and prep for Pan Pacific in Nov and considering if things go well there, aim for world masters in 2015 (fFrance I believe? )
I had responded in my previous msg about the 150m with more detail - but seems it got lost…
This month - goal is twice weekly time trials (generally on grass or the road…)
1st Sunday -
Just finished raining - was all on roads, so very wet and in running Flats
60m - 7.84 (zero grip)
1.2km - 3m 49sec - was a 1 sec season best since winter ended last year - winter normally means faster times due to humidity here
4kg mediball squat throw - 10.3m
4kg mediball overhead throw - 12.8m
standing long jump - 2.1m
1st Wed
The 150m mentioned above post
2nd Sunday (plan was for some sprints, but, it stormed just before the session…) far too slippery on the road for sprints
600m - 1.44 - ran well for 500m - then struggled to a jog… Well under 1.30m pace by 400m
4kg mediball squat throw - 10.72m (40cm improvement)
4kg mediball overhead throw - 12.19m (60cm less than last week)
Standing long jump - 2.23m (13cm longer than last week)
Monday - Sore as from Sunday. Can’t remember what i did… i think i did a 15-20min easy recovery jog?
Tue - Still sore, esp arms
Easy tempo 40min
Wed - mediball acceleration work and some bounding (arms still sore from Sunday)
Thurs - bike tempo - easy 1hr
Fri - Solid warm up - 3 x 20min starts - 4 plyo jump Up only.
Road time trial - 200m marked out with a trundle wheel.
Slightly down hill, barely noticeable. Slight headwind.
I stuffed up timing manually - on the computer - hard to pinpoint exact, but seems roughly 21.5 - 22 sec 200m
Previous best on this course was 24.0 - with a max gps speed of 34-35km/hr
Sun
Rain…
Testing for squat jumps. Standing long jump. Behind head throw. Push ups. Chins ups and single arm snatches.
Mon
Basic running circuits
Tue
Off
Wed
40 yard time trials X 3
Done on road, in flats. Measured accurate.
2 point start, lack of grip preventing any deep angles.
1 = 4.88
2 = 4.96
3 = 4.92 started with opposite foot to check ability
Followed by Mediball throw and chase. Push ups. Pull ups.
Time trial month has ended (no races here so back into doing GPP)
Main aim for this year is Nov Masters meet, Pan Pacs, run every 2yrs, done over 1 week.
Aim will be 60m, 100m, 200m (depending on program, the 400m)
This month, Short hills / sleds (this week was 10 x 10m, 10 x 20m and 10 x 30m) with walk back recovery and 5 min between sets.
Plyo = jump up only. Use of hills/stairs to jump up
Mediball = squat throw / over head throws for explosion
Random taps/throws with ball for endurance
General body weight strength work (not touching much steel weights)
Get back into a stronger core - it’s softened up by the last month…
Get back into more tempo - it’s suffered also in the last month
Therapy wise - still have adheasion throughout the hammies - going to start up Double weekly instead of once a fortnight therapy to finally remove all the hammie muck…
