Tracking it

[rapsmvp]

You may think your slower, fatter, weaker than everyone who keeps a journal but as wrcortese said you have more commitment and dedication than most on the forum. Look at the size of your journal compared to everyone elses.

I totally agree with you re comfort zone theres no point in staying in it, how are you going to improve. The most impressive man is the man who works on his weaknesses and not on his strengths.

By the way dont get too depressed about being the oldest guy in your squad. Last saturday at qe2 I saw a grandma training, I kid you not, in the long jump pit. She must have been 70-80 lol. She was looking pretty good too!

The sub 60 will come, and once you can do that you’ll be pretty competitive with those 13-14 year old kids

[John]

Raps, no no no you misinterpret me. I am most definitely not depressed just slightly frsutrated and determined I guess a part of it is that I’m at a funny age, I mean in your 20’s and early 30’s you are primed for athletic endeavours and expectaion is high and then in your mid 50s onwards inspiring.

Now on the subject of ages, someone asked me a week or so ago how old KK is. I guessed late 40’s or early 50’s. Am I right? I based this on the following from the Ipod thread we know your son J is nearly 15 and I saw one time where you put you were in ChCh in '74 for the Games but I never came accross your name in the competitors…as a spectator? Also know you were at Seoul in 88 as a coach so possibly you gave away competing quite young. hmmmmm

[kitkat1]

@John

Thanks guys your feedback and encouragement is always appreciated.

KK,
again I completely understand and take on board what you put, however, one of the benefits I personally find with DE method is that it gives me a break muscularly while still doing the exercise. Unlike younger ‘better’ athletes I find muscular fatigue from eights more of an issue than the CNS stress. Historically I have been guilty of being too weight room obsessed (as you can see from my stunning numbers hahahahahahaaha ) to the detriment of running. I have been determined not to let that happen this winter and believe I have achieved that goal. Now you could argue that I should possibly have cut the number of days back to 2, and done what KK suggests certainly I will possibly do that next winter and as I put in a couple of weeks what I do will be extremely close (if not exactly the same as) that.

The other thing regarding a DE day is (and we are getting a bit controversial here ) is that in my view they are beneficial to me in that they do get me moving fast. Let’s face it people do Olympic movements because they are strength / speed but they have no magical powers and many exercises could be substituted for them. I do variations of them because I enjoy them,. pure and simple. I need to train my body to move fast, it is something it isn’t used to so any and every opportunity to do so will be taken. To paraphrase Monty Python, my body needs to vroom and the only other alternative is to 50,000 volts through it :eek:

John, sorry: what is DE method?
Where did “eights” come from. Who does eights? 8xReps?
I’m lost here.
My reading of what you’ve posted is that I have advocated more reps at slower rate. But I recommend the opposite.

The only time I recommend dropping back to two weight session a week is prior to important races or, in the case of a major taper, then no bar-lifts inside the last 10 days.

Most of the time I try to keep the gym-strength training going throughout the year and have found that by dropping back on the reps, a well-conditioned sprinter can still lift quite heavy on a Friday and race well on the Saturday.

I wouldn’t recommend it for everyone though, just for those on a maintenance program with a few years of continuous lifting behind them.

[John]

@kitkat1

John, sorry: what is DE method?
Where did “eights” come from. Who does eights? 8xReps?

DE = Dynamic Effort which is explained here
eights = weights without the w (I have edited it now)

Sorry for the confusion, I will post a ‘typical’ in season fortnight later as that will probably clarify things.

[John]

Hopefully this clarifies things a bit. As much as there is one this is what I propose for a typical in season fortnight. NOTE weights will be in the 80-85% range using Prilipen’s chart as guide.

Saturday
400 / 200 + med ball

Sunday
Tempo

Monday
300m x 1
rest 15 mins
4 x 150m (tempo, fast, tempo, fast)
+
weights

Tuesday
Rest (helping with Children’s)

Wednesday
Flying 30’s x 4 (30m lead in 8 mins rest between)
Rest 10 mins
tire x 80 x 2r walk back recovery
100m x 2 run-throughs @ 90% walk back recovery
Rest 15 mins

150m x 1
+
weights

Thursday
Tempo

Friday
100m into bend finishing at water jump x 5 with 300m walk recovery
rest 15 mins
200 + 200 (+ = 2 mins rest)
rest 30 mins
200 + 200 (+ = 2 mins rest)

Saturday
Rest (helping with childrens)

Sunday
80m from blocks x 3 with 320m walk recovery
Rest 15 mins
200m
Rest 30+ mins
200m
+
weights

Monday
3 x 4 x 150m

Tuesday
Rest (helping with Children’s)

Wednesday
Flying 30’s x 4 (30m lead in 8 mins rest between)
Rest 10 mins
tire x 80 x 2r walk back recovery
100m x 2 run-throughs @ 90% walk back recovery
Rest 15 mins
150m x 1
+
weights

Thursday
Rest

Friday
100m into bend finishing at water jump x 5 with 300m walk recovery

Saturday
400 / 200 + med ball

repeats

[John]

Sleep
7 hours

Fast relaxed on grass
walkback between reps, 5 mins between sets
150 x 4
150 x 3
150 x 2
150 x 1

cool strong tailwind, felt good, last few reps concentrated on not extending too far back. Imagined a sheet of glass along spine extending down and tried not to break it, worked well

Rating
8.5

Had to change session as couldn’t get to track due to fire :eek:

Firefighters battle scrub blaze in Dunedin reserve

3.40pm Thursday September 28, 2006

Firefighters are battling a large scrub fire on Signal Hill, north Dunedin.

Two helicopters and several fire crews have been fighting the fire in a recreational reserve next to Logan Park High School, a Fire Service spokesman said.

School buildings and nearby houses were not threatened and the blaze in scrub and gorse was expected to be brought under control reasonably quickly, the spokesman said.

The highly visible blaze, which could be seen from the Octagon in central Dunedin, was reported about 2.30pm.

• NZPA

http://www.nzherald.co.nz/section/story.cfm?c_id=1&ObjectID=10403437

[John]

Sleep
6 hours

got to bed too late, went to the rugger then yakked to C

Track
80m from blocks x 3 320 walk recovery

first block starts since March and last one may have been best ever (not much to beat though) was so quick I actually wondered if I broke but was told I didn’t

rest 25 mins

200m @ 28.36

rest 30 mins

200m @ 29.06

would have been under 29 buty eased up slightly at line great conditions, mild with hardly and wind

Box squats
2 mins rest
70 x 3, 82 x 3, 90 x 3

3 mins rest
100 x 5s x 3r

DE Bench
60 sec rest
42 x 2s x 3r
52 x 2s x 3r
57 x 2s x 3r
65 x 1s x 3r
72 x 1s x 3r

Iron cross
90 sec rest
6 plates x 12, 10, 8

SLDL
90 sec rest
80 x 2s x 5r

BOR
90 sec rest
70 x 2s x 5r

Abs
10 mins x various 30 se on / 30 sec off
prones x 2 mins

Recovery
lawns, bath, foam roller and tennis ball later

Rating
8.5

Played my first game of Touch Rugby yesterday arvo in over 20 years :eek:

[John]

Sleep
6 good hours*

• would have been longer but had to get L at midnight

Tempo

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

trained around mid day for a change, all good

Recovery
foam roller and tennis ball

Rating
8.5

first day of daylight saving

[John]

Sleep
stuffed if I know, 6 or something some bloody alarm went off in another room at 12.40 and I dozed and woke up off and on after that :mad:

Track
300 @ 50.19 :mad: (23.05 & 27.14)
strong cold headwind on home straight :mad:

rest 15 mins

4 x 150 with diagonal jog between reps
tempo @ 29.2
fast @ 23.47
tempo @ 30.56
fast @ 23.5

Bench
2 mins rest
52 x 3, 60 x 3, 67 x 3

3 mins rest
75 x 5s x 3r

Hang clean & split jerk
37 x 2s x 3r
42 x 2s x 3r
47 x 2s x 3r
55 x 1s x 3r
60* x 1s x 3r

• did hang clean only

Step ups
90 sec rest
40 x 3s x 10r

hadn’t done those in ages

Chin / dip combo
90 sec rest
2s x 5r

Overhead squat
90 sec rest
37 x 2s x 5r

Abs
10 mins x various 30 se on / 30 sec off
prones x 2 mins

Rating
7

would have been higher with better 300m time :mad: rest of workout felt good, strong & fast.

[John]

Sleep
7 1/2 good hours

Track
4 x flying 30m with 30 m lead 8 mins between

rest 10 mins

tyre x 80m x 2 walkback recovery
100m @ approx 90% walkback recovery

rest 15 mins

200m race

no times but that wasn’t overly important as race was exactly what I required, a competitive situation to push me more than solo. As much as I try it goes up a notch in a race. Ran 2nd which was better than winning.

Hang Power clean
2 mins rest
45 x 3, 52 x 3, 57 x 3

Power clean
3 mins rest
62 x 5s x 3r

DE Squats
60 sec rest
60 x 2s x 3r
67 x 2s x 3r
75 x 2s x 3r
85 x 1s x 3r
92 x 1s x 3r

Incline db press
90 sec rest
22db x 12, 10, 8

Overhead squat
90 sec rest
37 x 2s x 5r

1 leg GM
90 sec rest
35 x 2s x 5r

Abs
10mins various 30 sec on / 30 sec off
prones x 2mins

Rating
8.5

all good

Today (Thursday) had planned on

100m into bend finishing at water jump x 5 with 300m walk recovery
rest 15 mins
200 + 200 (+ = 2 mins rest)
rest 30 mins
200 + 200 (+ = 2 mins rest)

but may do what I did last week which was

Fast relaxed on grass
walkback between reps, 5 mins between sets
150 x 4
150 x 3
150 x 2
150 x 1

just a bit concerned about 4 track sessions a week (Sat, Mon, Wed, Thurs) , comments?

[rapsmvp]

imo as long as those 4 sessions are not all with spikes on a track you should be fine. I find that generally if you start running on a track to much your joints and muscles start to ache pretty readily so you’ll know if you are handling it or not.

who did you race btw?

[John]

@rapsmvp

imo as long as those 4 sessions are not all with spikes on a track you should be fine. I find that generally if you start running on a track to much your joints and muscles start to ache pretty readily so you’ll know if you are handling it or not.

agree and that is the reason why I might just stick to the grass session. If I do I will change Saturday from 2 x 200 to 2 x 200+200.

Raced other oldies

[John]

Sleep
7 hours

Fast relaxed on grass
walkback between reps, 5 mins between sets
150 x 4
150 x 3
150 x 2
150 x 1

good relaxed clip, approx 27.5 secs per rep

Recovery
foam roller and tennis ball

Rating
7

a bit tired from yesterday. Missing bath’s where we are staying is on tank water and there is a shortage at present.

[boldwarrior]

@John

[
200m @ 28.36

nice time john.
that equats to a 150m time of 21.27 (does that sound right)
3 sessons on a track for me seem ideal. 2 at the minumum. havnt tried 4, but if i did, the 4th sesion would be tempo, would be done on the nice grass on the inside with no shoes, and any work done on the rubber would be drills and throws ect.
keep up the consistant training.

[John]

@boldwarrior

nice time john.
that equats to a 150m time of 21.27 (does that sound right)

yes it does.

I agree with 3 being about right (especially with old bones and muscles ). I considered doing an intensive tempo session as you describe and although the inner area has the best grass enjoy a change of scenery and getting away to do my own thing. The palce I used isn’t bad and is accross the street (literally) from work.

Thanks for the encouragement.

[John]

Sleep
7 1/2 good hours

Track
80m from blocks x 3 320 walk recovery

ok bad stumble on first one though

rest 15 mins

200m @ 28.78

rest 30 mins

200m @ 29.00

Very good conditions again, very very slight breeze

Box squats
2 mins rest
70 x 3, 82 x 3, 90 x 3

3 mins rest
100 x 5s x 3r

DE Bench
60 sec rest
42 x 2s x 3r
50 x 2s x 3r
55 x 2s x 3r
62 x 1s x 3r
67 x 1s x 3r

Iron cross
90 sec rest
6 plates x 12, 10, 8

SLDL
90 sec rest
80 x 2s x 5r

BOR
90 sec rest
70 x 2s x 5r

Abs
10 mins x various 30 se on / 30 sec off
prones x 2 mins

Recovery
lawns, bath, foam roller and tennis ball later

Rating
8

Weights really good track was pretty good but still have a hell of a long way to go. Next couple of weeks will give a better idea

The ‘guns’ were testing today, at least 2 of them went under 6.6 for 60m with best I heard called out 6.56…bastards

[rapsmvp]

Thats good nearly no drop off between 200m races.

Lol! Who were the ‘guns’? Any in SS?

[John]

@rapsmvp

Lol! Who were the ‘guns’? Any in SS?

No.

Cory Innes (NZ 400m champ 6.58)
Andrew Moore (6.56)
Craig Sneddan

you wouldn’t know the others.

[John]

Sleep
7 1/2 good hours

Tempo

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

Recovery
bath foam roller and tennis ball later

Rating
8.5

WARNING
here is another of those reflective ramblings of mine

It takes a fair bit for me to admit I’m wrong, it does happen though. I am however pretty objective and driven. In that context I was wrong and KK was right. I have fallen into a comfort zone with my training :mad:

Don’t get me wrong I train hard, give every rep my best and am commited but I used to dread some of the sessions. Looking at them on paper they scared the shit outta me :eek: Before I started the template I actually wondered if I was up to it. I can’t say that right now.

My primary goal is to run under 60 sec for 400m and I’m 2 weeks away from my first 400m race of the season. I have no doubt a race environment will help and it is only the start of the season but realistically how close am I to achieving that I say not very. Look at my 200m times from the past few weeks, both in very good conditions combined you get 57.42 & 57.78 and that was with 30 minutes between the 200’s. :mad: That sort of shit isn’t going to cut the mustard in a 400m.

I have got preoccupied with my 200m and max speed believing they were the key to improving my 400 and as much as I can see how that occurred I believe I need to change tack. I have neglected the secondf half of the 400m…the really tough part…the part that really hurts …the part that sorts the men from the boys…the part I should be focussing more on.

A few days ago I went on about x number of 200’s and y of 300’s and blah blah 100’s for the season…well that is all a load of crap :eek: I have 2 x 400m races and 2 x 200m races and everything else is training. They are training runs which are timed and others do them at the same time…nothing more.

With that in mind I will be changing my planned approach. I wont be going stupid and will be closely monitoring my reovery but I will reverting more to KK’s transition phase for the next few weeks till I taper for SIMT&F in late November. It wont be exactly the same but will be very very close. I appreciate I may not get my sub 60sec 400m but I think this change will set me up to have a pretty good shot at it.

[kitkat1]

That’s very ballsy. Go get it now.