Tracking it

John,

The only folks who lifted the night before racing/trialling were elites on a mission from God! So maybe I posted a plan from their program.

You would do best to avoid lifting so soon before racing.

Hopefully at the end of 4 wks of transition you will “harden up” from the increased intensity of the sprinting.

Then you should do a Time trial.

It would be better for you not to race or time-trial at 400m during the Transition phase. It’s only 4 weeks and the weather temperature where you are surely is not favourable to sprinting.

If you can wait for that Transition phase to be completed, you should be pretty bullet-proof to compete over any distance thereafter. Racing or trialling 100% effort at any distance before the transition phase is completed is to risk injury. Don’t get injured now or I’ll come over there and rip yer bloody legs orf.

KK, here is what you posted

Day 1:
Warm-Up,
Ins and Outs: 2 x 2 x ins-and-outs (buildup to around 40m, 100% effort for 12m-and eventually out to 20m, then fast-turnover but best relaxation to maintan velocity through a 20m exit zone. So the I&O looks like 40-20-20.

There should be good recoveries, maybe 8 to 10mins between reps. Then there should be 10-15mins between the two sets. Then full-ish recovery of say 15-20mins before the second element of the session, which is a sequence of Stand-Crouch, Fly runs from 30 to 60m.

(In Sequence: Standing, Crouching, Flying)
3 x 30m, 3 x 40m, 3 x 60m.; WarmDown.

Day2:
Warm-Up, (No ins-and-outs)
5 x 100m buildups on a bend.

4 x 150 (in this sequence: Tempo 1st 150m, diagonal jogback to start, Fast 2nd 150m, diagonal walkback to start, Tempo 3rd 150m, diagonal jogback to start, Fast 4th 150m. Ends session.
+
Weights

Day 3:
Active Rest : Sometimes Gymnastics 1hr of mostly propricoceptive routines, such as tumbles emerging into a vertical jump with 360 rotation around the vertical axis and land facing the same direction as you emerged from the tumble. There were many of these combinations, including horizontal rolls (performed with arms and legs outstretched, no use of arms permitted in initiating or maintaining movement).

Fullbody Deep-tissue MASSAGE permanent booking for this day.

Day 4:
Warmup,
2x2x Ins and Outs (As Day 1),

Then all flying:
300m, 250m, 180m, 150m, 120m. (Sometimes it was 260m, 180m, 160, 140, 120).
These were usually with partner(s), usually with about a 10-12mins recovery, but more if desired. The athletes at this stage of their season were told not to fight for something (speed) that isn’t there yet. Equally, giving them 10mins or 30min rest between reps didn’t really improve the speed of their reps, but the longer rest did pose a risk of the athlete getting cold or tight.

The sprints were about rhythm and position (triple extension).
+
Weights

Day 5:
Warm-up,
(no ins-and-outs)

Race Modelling: 4 x 100 (wherever most needed, but at this stage of the year it is usually down the backstraight and into the turn through the 200m start area, finishing at the waterjump).

2 x 200m + 200m

1st set:
1st 200m at intended 400m race split (mid-21sec for elite male, high 23 to low 24sec for elite female).

Two minutes recovery.

2nd 200m at 100% of whatever was left.

FULL RECOVERY b/sets (often up to 45 minutes)

2nd set:
1st 200m tempo in about 23sec elite male/ 26sec elite female;

Two minutes recovery.

2nd 200m at 100%, aim to negative split (ie: run the second 200m faster than the first 200m of this set).

Day 6:
Warm-Up,
Warm-Down
+
Weights (Usually upperbody and torso work only)

CHIROPRACTOR appointment: to check alignments and adjust if needed.
Day 7:

Race (4x400m relay usually, certainly nothing shorter and no individual races until week 4 of the transition block has been completed.


so to get this right you are suggesting turn Day 7 into a rest day? If so I must say it seems to make more sense :stuck_out_tongue:

Regarding ripping my legs off…you and who’s army fella? I’ll Kapo o pango your ass :eek: :smiley:

Well I have to hand it to you, you are a harder man than me :smiley: . I would never run a 400m from fear of vomiting, lol. Well done

Take into consideration

  1. You will run faster when racing against others

  2. You will run faster in summer

  3. Once the season starts and you get more races under your belt you will break 65 easy.

I never knew that was in question and just assumed it was a given :stuck_out_tongue:

Seriously you are right on all points and to clarify I am not that disappointed with 66 and believe things are on track for my sub 60 goal for the season. :smiley:

Not much to add, John, but rather confirm KitKat (what a surprise…) in what he says in terms of speed. Coming from a 100/200 m season perhaps it won’t be difficult to regain at least some of it, although the situation is different now. Also, to express my admiration for the 2.1 sec differential! :eek:

Doing this TT -since you were feeling OK to do so- perhaps was not a bad idea, as now you have a reference point. But a TT-break should take your mind off of it for a while returning fresh -mentally as well!

For me the most important thing now is the consistency (with all other things going on in your life) and the actual ‘execution’ of the plan when it matters! :slight_smile:

begpardon, quoted from wrong post

DUDE: WHERE’S MY TUMBLE-TURNS? This is my swimming program!

John, just take a rest on the Friday or if you like do a warm-up and jog down, just to keep your rhythm but don’t do anything to tear yourself down in future, :slight_smile:

KK, sorry to be pedantic and your patience is much appreciated but Friday was a rest day anyway it is Sunday, Monday & Tuesdays that have me confused. :confused:

Wed = Day 1
Thurs = Day 2
Fri = rest
Sat = Day 4

For Sunday instead of having 2 high intensity days in a row (Day 4 & 5) what if I did a lower intensity day of say warm up, warm down or tempo then on Monday did the track session from Day 5

Warm-up,
(no ins-and-outs)

Race Modelling: 4 x 100 (wherever most needed, but at this stage of the year it is usually down the backstraight and into the turn through the 200m start area, finishing at the waterjump).

2 x 200m + 200m

1st set:
1st 200m at intended 400m race split (mid-21sec for elite male, high 23 to low 24sec for elite female).

Two minutes recovery.

2nd 200m at 100% of whatever was left.

FULL RECOVERY b/sets (often up to 45 minutes)

2nd set:
1st 200m tempo in about 23sec elite male/ 26sec elite female;

Two minutes recovery.

2nd 200m at 100%, aim to negative split (ie: run the second 200m faster than the first 200m of this set).

followed by full body weights then on Tuesday have a rest day?

Yours in pedantic confusion
John :stuck_out_tongue:

Sleep
6 hours :mad:

Track
Ins and Outs:
10mins between reps.
12mins between the two sets.
2 x 2 x 40 - 20 - 20

15 mins rest

all with slow walkback recovery
30 x 30m from 3 point start
3 x 40m from standing start
3 x 60m flying (20m lead in, 40m at full pace)

Rating
7.5

Sleep
8 hours

Track (in trainers)
walkback recovery between reps
5 x 100m sprint buildups finishing 1/2 way on curve

15 mins rest

4 x 150
diagonal jog between reps
Tempo 1st 150m @ 27. something
Fast relaxed 2nd 150m @ missed time :mad:
Tempo 3rd 150m @ 28. something
Fast relaxed 4th 150m @ 23.53

all felt good :smiley:

Abs
10 mins various exercises 30 sec on / 30 sec off

Recovery
bath

Rating
8

Decided against doing weights. Was a bit late training and given the muck up earlier in the week where I did weights Mon & 400m Tuesday decided missing 1 weights session was going to have less long term impact than being wasted :stuck_out_tongue:

Today is my wife’s birthday :slight_smile: and tomorrow is my son’s :slight_smile: credit card took a hammering this week :smiley:

I realised that plan about 3 posts above wont work as I don’t have time on Monday :rolleyes:

Sleep
7 hours

Track
Ins and Outs:
10mins between reps.
12mins between the two sets.
2 x 2 x 40 - 20 - 20

15 mins rest

10 mins between reps, all done with 4-5 pace walk / jog start
300 @ 48.32 PB :smiley: (24.96 & 23.36) last week 51.5
250 @ 43.75 last week 44.53
200 @ 29.84 (15.02 & 14.82) last week 32.56
150 @ 21.13 last week 22.79
100 @ 14.06 last week 14.09

Admittedly last week I didn’t go quite as hard on the 300, 250 & 200 as was focussing more on rhythm & postion but was pleasantly surprised at times. 300m was first time under 50 sec :smiley: Feel vindicated in my decision to skip weights Thursday night.

Another beuat spring like day.

Box squats
120 sec rest
75 x 3, 90 x 3
105 x 5s x 1r

Pendlay rows
90 sec rest
65 x 5s x 3r

Iron cross
90 sec rest
5 plates x 3s x 12r

Lunges
90 sec rest
50 x 3s x 5r

Dips
90 sec rest
3s x 5r

Abs
8 mins various exercises 30 sec on / 30 off
2 min prones

Recovery
contrast shower

Rating
9

Really feel like everything is starting to take shape and goal of sub 60sec 400m may not simply be a pipe dream :smiley: Have made a few slight diet modifications in last couple of weeks and am leaning up well. Rap will be pleased to know I started using glutamine yesterday
:slight_smile:

Nice times!:smiley: sure feels good when it all starts to come together eh!? keep it real.

Thanks for the input and encouragement. :slight_smile:

Sun 6 August

Sleep
8 1/2 hours

I was absolutely stuffed and fell asleep watching Kill Bill on video :rolleyes:

Track
Race Modelling: 4 x 100 finishing at water jump
300m walk recovery between reps

Rest 15 mins

  • = 2 mins rest
    200m @ 33.09 + 200m @ 30.69 (last week 32.35 + 30.47)

rest 30 mins

200m @ 33.69 + 31.12 (last week 34.44 + 31.66)

Total time this week was 128.59 secs and last week was 128.92 so basically the same but this week was 15 mins less rest and considering yesterdays workout am pretty pleased. :smiley: Calf was a bit achey / tired more than injured / sore, some light work and rest over next few days should see it right.

Recovery
will have bath and use foam roller later…after I’ve done the lawns, split some wood and washed my car :stuck_out_tongue:

Rating
8

:smiley: :smiley: :smiley: How much are you taking

Just a teaspoon of it in a shake. I got Metaphysics 500g for $80 from Gymeez. Used up the most of the credits I had.

Active recovery huh? Who needs training… :stuck_out_tongue:
Tough couple of days, well done!

Thanks, yeah 2 BIG days :stuck_out_tongue:

Mon 7 August

Sleep
7 1/2 hours

Bench
120 sec rest
70 x 3, 75 x 3
82 x 5s x 1r

much better than last weeks mess :smiley:

Hang snatch
90 sec rest
40 x 5s x 3r

Olympic squat
90 sec rest
70 x 3s x 8r

can’t remember when I last did olympic squats for 8 reps, were all good though :smiley:

Chins
90 sec rest
3s x 5r

Overhead squat
90 sec rest
30 x 3s x 5r

Abs
8 mins x various exercises 30 sec on / 30 sec off
prones 2 mins

Tempo

  • = 30 sec rest
    100+100+100++
    100+100+200+100++
    100+200+200+100++
    100+100+200+100++
    100+100+100++

Rating
8.5

I don’t know whether it was some better sleep or the glutamine but today’s workout was great and all relatively easy, lots of smiles :smiley:

Sleep
6 1/2 hours

Track
Ins and Outs:
10mins between reps.
12mins between the two sets.
2 x 2 x 40 - 20 - 20

had to do last rep on grass outside as got kicked out when they locked the gates :mad: :mad:

15 mins rest

all with slow walkback recovery done on grass
30 x 30m from 3 point start
3 x 40m from standing start
3 x 60m flying (20m lead in, 40m at full pace)

Rating
7

was bloody cold and issue with gates made me grumpy :mad:

University backs stadium
By Sports Editor Craig Page
Thursday, 10th August 2006

The University of Otago has agreed to be a major financial partner in a multipurpose stadium project, costing between $150 million-$180 million, planned to replace Carisbrook in time for the 2011 Rugby World Cup.

The site, on harbour-side land opposite Logan Park, is likely also to become the new home for the university’s School of Physical Education and could host other university departments.

The Carisbrook Stadium Trust announced at a function last night it had all but abandoned the option to upgrade Carisbrook in favour of replacing the 130-year-old stadium with a multipurpose venue.

The announcement had been anticipated, but the trust’s coup was confirmation the university would join forces in the project, owning part of the proposed stadium and contributing a significant amount of funding towards its development.

The relationship would be the first of its kind for a stadium in New Zealand.

The Otago Rugby Football Union would be the anchor tenant and the stadium would be the home for Otago and Highlanders rugby.

However, the day-to-day management of the stadium would lie with the trust, which intended attracting concerts, other sports outside of rugby, and seminars to the facility.

The facility could also create an opportunity to establish a New Zealand high performance sports centre in Dunedin. :smiley:

Trust chief executive Malcolm Farry said financial details were yet to be finalised but the new stadium could cost between $150 million and $180 million.

Concept plans for the project could include capacity for up to 32,000 and for a roof, although that would ultimately depend on the cost.

Two waterfront sites in the vicinity of Logan Park were being considered.

“It is an exciting prospect. This project will revolutionise our city and create a new vibrancy to our region,” Mr Farry said.

University of Otago vicechancellor Prof David Skegg confirmed the university would assign a portion of its $140 million capital expenditure to the project.

The joint venture would alleviate issues for both the trust and university.

Dunedin and southern New Zealand faced a major decision about the future of Carisbrook and its continued status as a test venue.

The university is embarking on a capital development plan to alleviate serious space shortages for students. The time frames for the two issues were almost identical.

Dunedinfounded company Arrow International has agreed to conduct development management planning for the stadium project and oversee two feasibility studies during the next eight months.

An international design competition will be staged to come up with an “innovative” and cost-effective design for the stadium.

It is anticipated the stadium would be completed by October 2010 and allow a full Super 14 rugby season to be played on the surface before the Rugby World Cup.

A final decision on whether to go ahead with the project will be made at the completion of the feasibility studies.

Mr Farry conceded the decision would ultimately hinge on the availability of funding.

While that had yet to be secured, Mr Farry said sources would include the university, naming rights sponsors, ground members, the Community Trust of Otago, corporate sponsors, shares, bonds, plus contributions from the Dunedin City Council and Otago Regional Council.

“This project hinges on the support of all our funding parties,” Mr Farry said.

“If this isn’t supported by the wider community and the city and regional councils then it would be a significant obstacle to this and any other development.”

Mr Farry was adamant any council funding for the project should come from existing capital expenditure and a re-evaluation of existing projects, rather than raising rates.

“I’m not prepared to put that burden on ratepayers.”

If the funding cannot be achieved, it is understood the trust would then revisit upgrading Carisbrook, an option expected to cost $50 million.

Prof Skegg said the project was an exciting opportunity for the city to consider something more than a traditional sports stadium, which sits unused for long periods.

The university and trust have signed a memorandum of understanding to look at including appropriate academic or service units, and research and teaching facilities within the complex.

Roof for new stadium ‘icing on the cake’
By Dave Cannan Thursday, 10th August 2006

Carisbrook Stadium Trust chairman Malcolm Farry ignored the best advice of his minders and advisers last night and declared Dunedin’s new multipurpose stadium would have a roof.

At a media “scrum” after last night’s official launch function at the Southern Cross Hotel, Mr Farry expanded on his earlier comment to the big crowd: “There will be a roof.

“My minders said not to say this but I’m prepared to put my neck out and say there will be a roof.”

[b]If the $180 million stadium did go ahead, it would be the only one in New Zealand to have a roof.

“It would be the icing on the cake. It would be the only stadium in the country that can’t be rained or fogged out,” he said.[/b] :smiley:

The trust’s ambitious plans met with a generally positive reaction last night, although the lack of specific details, such as seating, location and cost were cause for comment.

Acting mayor Syd Brown (Mayor Peter Chin is overseas) described the concept as a “brave vision for the future of the region and the community” and noted Otago had a good success rate when punching above its weight.

And, while he expected much discussion and reaction from ratepayers and councillors alike, they would first need to be given more facts and figures.

“But I can assure the ratepayers there will be due process followed by the council, including, of course, public consultation.”

In a statement, Mayor Chin said the DCC would consider both the “Mt Cook” option of an upgraded Carisbrook or the “Mt Everest” option of a new stadium.

“Any decision of support undertaken by the council will be reached after we have consulted with the residents of Dunedin, as the scale of investment would impact on the future priorities they have given us,” he said, referring to the council’s long-term community plan.

Otago Regional Council chairman Stephen Cairns said such a project a new stadium would be a “major catalyst for the morale and economy of the southern region”.

While also promising to consult the community, he urged the focus to be on the long-term benefits such a facility would bring to the University of Otago and the Otago-Southland region.

New Zealand Rugby Union chairman Jock Hobbs, who was briefed on the plans in Dunedin late last month, said in a statement the proposal was “innovative” and a “very significant development for rugby in the region and New Zealand”.