I used to run all my reps so I’d finish at the 100m finish line. When it came time to run a full 400m in completition, I hadn’t got my mind around running the first bend fast.
Now I start all my special endurance reps at the 400m start. They haven’t been as fast, but I get a better idea about how I’d feel completing the full lap.
Has anyone else had this experience, or is it all in my head?
Cheers,
Terry
Last nights track session :
200m 23.4s
20min. break
200m 23.4s
20min. break
200m 23.6s
For a Friday night I felt really good, and my times didn’t drop off at the end for a change. Hopefully I’ll get a tempo session in this afternoon.
Terry
Monday nights session :
1 x 350m 45s
Almost didn’t train. Very tired, again. More sleep guaranteed tonight.
Wednesday nights session :
4 x 80m from 3 point starts
Feeling a bit flat. Hopefully it is just week 3 fatigue.
Terry
Last night’s session :
150m 17.3s
15 min. break
150m 17.4s
15 min. break
150m 18.1s
Unloading next week. I can’t wait.
Terry
I had the whole weekend off, so I should be feeling fresh after my unloading week.
Monday night :
300m 36.9s @ 95%
I still have trouble running to a percentage, but managed fairly well tonight.
Terry
Wednesday Night : Time Trials
100m 11.77s Close to my PB, I think.
200m 23.02s My second fastest.
I’m pretty happy with my progress. I should get two more good hit outs before NQ Championships.
Terry
I missed a few training session when I moved house, but should be without any further distractions.
Monday night :
250m 30.3s
25 min. break
250m 30.5s
Not great times, but I was still stuffed from the weekend.
Wednesday night :
4 x 70m with 3 point starts, no times.
Terry
More time trials. Wednesday night :
100m 11.62s PB
300m 36.67s
Friday night :
150m x 3 with 15 min. rest.
NQ Championships start next Friday, so my taper starts for here.
Terry
Good job and good luck!
Thanks Chris. I’ll post my results after each day of competition.
Last night :
100m 11.65s
200m 23.32s
I was a bit disappointed with the 200, but didn’t feel fatigued afterwards. I’ll put it down to taking the first 100m too easy.
I’d planned on a 10 day taper, but have come unstuck with heats of the 400m being moved forward a day. Still, a weeks notice is better than none.
Today was supposed to be a rest day, but I couldn’t sit still and ended up doing a long warm up and a few run throughs. Feel great even after yesterdays time trials.
Terry
400m heat last night, 50.59s. I drew the outside lane, and as usual went out too hard. My 200m split was 23.5s. The plan for tonights final is to run a second slower for the first 200m.
Terry
Ran second in the final, but didn’t run well at all. Instead of going out 1 second slower than the heat, I went out 2 seconds slower and couldn’t make up lost ground. Finished feeling like I could do another lap.
200 heats are early tomorrow, so it will be interesting to see how I back up.
Terry
Ran the 200m heat in 22.90s this morning, then backed up with a PB of 22.69s in the final. After my disappointing 400m times I’m glad today went well.
The plan now is to have a few days off and work on my next program. The State Championships are in February so I’ve still got plenty of time.
Terry
After sitting around the house for two I had to get out and do something.
Last night started with 10 x 100m tempo in flats on grass.
Tonight was 5 x 120m at 95% with 5 min. break.
I haven’t worked out my new program yet as the track is closing for 3 weeks. I’m thinking 3 weeks of general prep. is on the cards.
Terry
Congrats! Great times!
Thanks Chris. It’s nice to get some decent times on the board.
I’ve decided to try a few different things in my new program. Firstly, depletion sets on Wednesday nights, microstretching as often as possible, and I’ve got someone lined up to help with my starts.
Hopefully by the end of the weekend I’ll have something in writing.
Terry
I’ve decided to do 6 weeks GGP, with roughly the following plan :
Monday :
Weights + Hills
Tuesday :
Pool Recovery + Tempo ( 2000m )
Wednesday :
Weights + Depletion Sets
Thursday :
Pool Recovery + Tempo ( 2000m )
Friday :
Weights + SE2
Saturday :
Speed Session
Sunday :
Sleep
Any suggestions / improvements would be appreciated.
Cheers,
Terry
My first attempt at depletion sets, run in flats on a tarten track :
300m 40.6s
Rest 30s
4 x 60m with walk back recovery
Rest 10min.
250m 35.2s
Rest 30s
3 x 60m with walk back recovery
Rest 10min.
200m 27.9s
Rest 30s
2 x 60m with walk back recovery
Rest 10min.
150m 21.2s
Rest 30s
1 x 60m
I didn’t feel like I was running very fast ( obviously from the times I wasn’t ), but felt comfortable. I’ll give it another go next week.
Terry
I’m still trying a few different training ideas picked up on the forum. Tonight’s was strength endurance doing running A’s at walking speed.
They were heaps harder than I’d expected, but managed 2 x 60m with walk back recovery. Will aim for 3 reps next week.
Terry
Monday :
Weights + Hills
Tuesday :
Pool Recovery + Tempo ( 2000m )
Wednesday :
Weights + Depletion Sets
Thursday :
Pool Recovery + Tempo ( 2000m )
Friday :
Weights + SE2
Saturday :
Speed Session
Sunday :
Sleep
What does the pool work and tempo consist of? I would consider doing speed on Monday with lower body weights when you are most rested.
Move SE2 to Wednesday and move Hills to Friday with upper body weights. (Going from most CNS intensive to least throughout the week)
Cheers,
Chris