tassl's training journal

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1

Hi,

After spending some hours reading the Lactate Threshold thread, and due that I have to train alone, I decided to give a try and train with the system that kitkat used and defends. Also, I thought on posting a training journal so I will have something written and also some comments (please!) about the training.

As I am not a trainer, I just followed the basic guidelines that kitkat gave in his post. Also, as I didn’t start from zero, my intention is to do a 1 GPP followed by 1 SPP. That is the description of how the GPP looks like:

Day 1. Rest
Day 2. 2-3x4x150 (r: jog-walk-walk, 10’)
Day 3. 3x2x360m (long hills r: jog back; FULL recovery) + weights upperbody
Day 4. Rest
Day 5. 5x200 r:2’
Day 6.3x2x360m (long hills r: jog back; FULL recovery) - 2x2x50"
Day 7.Jog (15’-30’) + weights

Day 1. Rest
Day 2. Sprints (300-250-200-150-100-60-50-40-30 r:slow walkback)
Day 3. Jog 15-30’ + weights upperbody
Day 4. Rest
Day 5. 2x(300+150) r: 30" - FULL + weights
Day 6. 5x200 (r:2’)
Day 1. 2x5x100 (tempo r: walkback) + weights

Day 1. Rest (maybe gym/yoga?)
Day 2. Relaxed 1.300+4x60,250+3x60,200+2x60,150+60 (r:30"; walking; full rest)
Day 3. Jog 15-30’ + weights upperbody
Day 4. Rest
Day 5. 3x2x360m (long hills r: walk back; FULL recovery)
Day 6. 3x3x300 ( tempo r:100m walking-10’) + weights
Day 7. Rest

Day 1. Rest
Day 2.300+60,50,40,30;200+60,50,40,20;150+60,50,40,30 (r:30";walking;1 lap walk)
Day 3. Jog 15-20’ + Weights upperbody
Day 4. Rest
Day 5. 300+150,150+150,100+80,80+60,60+60 (r:30"; full rec)
Day 6. Jog 15-20 min + weights
Day 7. 3-6x(2x60m skip,2x80 Sprint buildups,2x80 sled pull)

Day 1. Rest
Day 2. 300+60,50,40,30;200+60,50,40,20;150+60,50,40,30 (r:30";walking;full rest)
Day 3. Jog 15-20’ + Weights upperbody
Day 4. Rest
Day 5. 300+150,150+150,100+80,80+60,60+60 (r:30"; full rec)
Day 6. Jog 15-20 min + weights
Day 7. 3-6x(2x60m skip,2x80 Sprint buildups,2x80 sled pull)

Day 1. Rest
Day 2. Rest
Day 3. Warm-up, warm-down
Day 4. Trials 80 & 200 + weights (as normal, all exercises at 80-85% 1RM)
Day 5. Rest
Day 6. Trials 300 & 150 + weight (lowest rep possible)
Day 7. Rest

My PB are:

100m 10.93
200m 22.15
400m 48.37

The goal (and the times of the training are calculated using this time as a reference) is 47.50

I will post the times of the firsts days of training later (actually I’m in the middle of week 2).

Thanks for reading!
tassl.

PS: anyways, I would say that my goal is to be able to run… I’m in southern California, and I am not sure of how the competitions go, or if the people can compete in march-april (and later on…).

2

The first week looked like that:

Day 1. Rest
Day 2. 2-3x4x150 (r: jog-walk-walk, 10’)
Day 3. 3x2x360m (long hills r: jog back; FULL recovery) + weights upperbody
Day 4. Rest
Day 5. 5x200 r:2’
Day 6.3x2x360m (long hills r: jog back; FULL recovery) - 2x2x50"
Day 7.Jog (15’-30’) + weights

The track days were only 2, day 2 and day 5.

Those were my times:

In 2x4x150m (I finally did only 2 sets due to some lack of time and considering that it was the first week with that system):

19,3-20,5-18,9-19,5-19.0-20.0-19,3-19. Average: 19.44

Really difficult for me after the jog recovery. Also with a lot of wind against me, so quite happy of the result although far from the desired time (18.8).

In 5x200:

26,3-25,8-24,9-25-24,4. Average: 25.28

I started really conservative, as it was my first try over the distance, and I am more used to recover more time between series going at that speed. Still 0.5 seconds far from the desired time (24.75), although pretty good for being the first week (and being me, of course).

3

Right now I am in the second week, that looks like:

Day 1. Rest
Day 2. Sprints (300-250-200-150-100-60-50-40-30 r:slow walkback)
Day 3. Jog 15-30’ + weights upperbody
Day 4. Rest
Day 5. 2x(300+150) r: 30" - FULL + weights
Day 6. 5x200 (r:2’)
Day 1. 2x5x100 (tempo r: walkback) + weights

The first day of sprints went half good half bad. I started a lot faster than expected in the series, with those times:

36.0 - 30.5 - 24.8 - (problem with the calves, both legs).

I have had that kind of problems during a lot of years, but anyways, I have to handle it. The recoveries were slow walkback. Really slow. Loke 7 minutes between the 300 and the 250. The desired times were: 37 - 31 - 25 - 18.5 - 12… So a little bit faster; I would have to control that or I will end thrown into the ground for hours.

More later…

4

The day 5 didn’t go good. I was feeling tired, and the times were not good enough. I felt that I was not able to go faster, although the recovery was fast.

Day 5. 2x(300+150) r: 30" - FULL + weights

37.0 - 19.7 / 37.2 - 19.5

5

I was 1 week sick, and as the calendar is not changing, I decided to keep going with the training.

Day 1. Rest
Day 2.300+150,150+150,100+80,80+60,60+60 (r:30"; full rec)
Day 3. Jog 15-20’ + Weights upperbody
Day 4. Rest
Day 5. 300+60,50,40,30;200+60,50,40,20;150+60,50,40,30 (r:30";walking;1 lap walk)
Day 6. Jog 15-20 min + weights
Day 7. 3-6x(2x60m skip,2x80 Sprint buildups,2x80 sled pull)

I changed the day 2 by the day 5 due some schedule problems.

Day 2 times:

37.1 - 19.2 / 17.5 - 18.0 / 11.7 - 10.0 / Calf problems again, and I have had to stop. I hope that friday will go better.

6

For the day 5, a pretty good training. I had tried to go really relaxed in all the reps, with a pretty decent times (for me).

Day 5. 300+60,50,40,30;200+60,50,40,30;150+60,50,40,30 (r:30";walking;1 lap walk)

After the 300 I thought that it was going to be harder but before finishing the short reps, I was almost recovered.

36.8 - 7.3 - 6.0 - 4.8 - 3.6 / 22.4 - 7.3 - 5.9 - 4.8 - 3.6 / 16.2 - 6.9 - 6.1 - 4.8 - 3.4

For the moment, really happy, specially for the feelings at the 150 and the 200m.

7

training looks good. are you looking to compete much this year?

8

The truth is that I am just looking to compete, not sure on how many courses, as I have no idea on the calendar here (south of California). I have talked with some people that told me that the competitions start at the end of march, so probably I will start competing then until the competitions will finish ;).

Planning on being 100% at the middle of April, and hopefully able to compete by then.

9

300+150,150+150,100+80,80+60,60+60

Today I was a little bit tired, and it didn’t go as well as I would have liked:

36.1-18.9 / 17.0-18-0 / 11.2-9.1 / 8.8 - 7.1 / Stop

10

After knowing that the competitions will start at the end of March, I have added a few more weeks of GPP before going fot the SPP.

That’s how the next few weeks will look like:

Fri Sprints (300-250-200-150-100-60-50-40-30 r:slow walkback) + weights
Sat Jog 15-30’ + weights upperbody
Sun Rest

Mon 2x(300+150) r: 30" - FULL + weights
Tue 5x200 (r:2’)
Wed 2x5x100 (tempo r: walkback) + weights
Thu Rest
Fri 300+150,200+150, 150+150,100+80,80+60,60+60 (r:30"; full rec)
Sat Jog 15-20’ + Weights upperbody
Sun Stretch

Mon 300+60,50,40,30;200+60,50,40,20;150+60,50,40,30 (r:30";walking;1 lap walk)
Tue Jog 15-20 min + weights
Wed 3-6x(2x60m skip,2x80 Sprint buildups,2x80 sled pull)
Thu Stretch
Fri Rest
Sat Trials 300 & 150 + weight (lowest rep possible)
Sun Rest

After those weeks, a SPP of 4 weeks.

11

Fri Sprints (300-250-200-150-100-60-50-40-30 r:slow walkback)

As the track fields close at 1pm (for me), I have had to do it in grass; anyways, a little bit of change is nice sometimes.

The times: 37.5 - 31.1 - 23.5 - 17.1 - 11.0 - 7.0 - 6.2 - 5.4 - 3.8

Trying to go relaxed, not looking for speed (although I always try to go a little bit fast the first 20-30 meters…).

12

Mon 2x(300+150) r: 30" - FULL + weights

I have to admit that that’s the worst of the days, at least for me. I hate the feeling that I have at the 150 after the 300.

36.2 - 19.0 / 36.5 - 19.5

Also, although I haven’t done (yet) a 300 at 100%, I don’t have the feeling of being able to finish it fast, in less than 34.0…

Somebody have some feedback of the times? I don’t think that they are good enough for a sub-48…

Thanks!

PS: I have to do the weights this afternoon, no time for them before…

13

its probably better that you do the weights after the speed work anyway.

I’m looking to run at least 48 this year and I wouldn’t worry about the speed of those too much right now. As long as you are putting the other work in im sure your times will drop.

14

Hi, yeah, I try to do weights (although this year I am decreasing a lot the weights training) after the speed but… If the time is limited, there is nothing that I can do (the track field and the gym are 25 minutes separated from each other).

As for the times, I was wondering how were those times for other people that could have tried this GPP, or something similar, to have some feedback about the times, as I am not really sure what would be a good way to run them (36-19 vs 37-18, for example).

15

Tue 5x200 (r:2’)

Pretty good training, although the times were really inconsistent. Feeling really good and easy at the last ones:

25.3 - 24.6 - 25.2 - 24.4 - 23.4 Avg: 24.58