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421

Bold,
thanks for your input it is always very much appreciated. It was in no way aimed at being a taper, but I can see how it could appear like that. I was merely thinking that what I was doing didn’t appear to be working so wondered if a change in tact to a lower volume may pay off.

I was out of town most of today and one of the benefits of that is the opportunity to think on while driving (like I need to do more of that about my performances :rolleyes: ) …why am I panicking? Because I ran a race that wasn’t as good as I wanted, yet from that I learned some lessons. Had I run 0.5 seconds (0.78%) faster I would have been disappointed and damn near equaled my PB but nowhere near distraught and nothing I planned would have changed.

I got home tonight and had an email from a friend that was timely and useful it included the following

[i]I understand your disappointment from the race! And although you are expecting some kind of improvement in every race now, it’s not always the case, isn’t it? But if you go back to all this training you’ve done, I am sure you’ll get some encouragement! Besides, it’s very early in the season; try a few things over a set of races and see how it goes. You’ll find what suits you best and from what I saw you are stirring things up already and this is perhaps the only way to find out! See how the weights are affecting you and/or the heavy training you are coming from; try and change one thing at a time, so you’ve got effective conclusions.

In athletics, you are celebrating once and you are confused the other nine…

Relax attitude-wise, it will come![/i]

Timely because I had come to a similar conclusion. I will revert to a very similar plan to what I had originally (previous page) but will still do a 400m on Sunday, maybe even as you suggest, I’ll see at the time.

Mon 6 Movember

Sleep
7 1/2 hours

Track
4 x 100m finishing 1/2 way on bend, 300m walk recovery

rest 15 mins

  • = 2 mins rest
    200 (30.91) + 200 (30.9)

rest 30 mins

200 (31.28) + (31.72)

TOTAL = 124.81

PB is 123.92 so 0.89 off that which was all on last rep where difference was 1.19.

Recovery
bath

Rating
7

422

KK,
thanks for the input. Re Thought 1 the wind actually picked up a bit in the 10 mins between races, in fact the race just before mine it was only 1.7 it would have been a slight headwind for first 200m but certainly no more than 1. I guess it seemed perfect (calm and warm) compared to some of the windy crap we’ve had lately.

When do you suggest those options? :confused:

423

No later than Wednesday and either of them should follow a rest day because you will need to be fresh or you they might bury you.

I just think you need some serious long-speed. But the rules still apply -

good acceleration for at least 50 metres, then into your good technical model (thighs close to parallel with the ground, triple extension and hands to shoulder in the upswing).

And the rest of the ride you’re holding it together as long as possible by feeling for and locking onto a rhythm; and then going over your mental checklist eliminating unwanted tension (esp neck and shoulders).

424

Thanks again.
Wednesday it is then and I will probably do Option 2.

More questions

Should I do any ins & outs first?

There is a Masters 100m race at approx 6.30 should I do that?

What about weights afterwards?

Thurs?

Fri?

Sat has to be rest.

Sun I thought I would either do either
400m then maybe rest an hour and do a 300

or

option 1.

425

Hi John,
Yes, from the start of the transition phase through to the end of the competition phase the ins-and-outs should be standard proceedure following the warmup twice a week on your two freshest days (speed develop days).

If you are racing this Sunday (??), esp if it’s a 400m race, then I would be doing only upper-body weights on Wednesday post sprint session (for option 1).

If you need to race 400m do so, esp if you have good conditions. That means a Tailwind to help you in the backstraight. If the wind is shitty, you’d get more benefit from doing 2x300m off the shortest recovery you can tolerate (6mins would be shortest I’d even consider if you’re going to give it stick). Then you’ll have put together two lactic sessions with a bit of control in them within four or five days, which is about right.

But forget about all the short accelerations because you have plenty of that built into your ins-and-outs (4 runs twice a week = 8 accels). And while acceleration modelling is important to get right for any sprint, you are getting enough of that for the 400m with all the other sprints on your program.

426

yes you can do the masters 100m . it’s consistent with the type of work you’re doing in option 1.

On Thursday, do some sort of lactic tolerance work again - because you need it - this time take the heat out of the depletion run and then back it up.

Try 2x 200+200m - this is also race modelling: do the opening rep at 400m race pace, which won’t be that fast. It should ideally be about 1-second slower than your current 200m best.

Do the first rep of each set from a standing start, preferably from the 400m start (but if you have a headwind in the backstraight, then run your reps from the 200m start.)

You should take no less than 2mins and no more than 5mins between the first and second 200m in each set. You can take as much time as you like before taking on the second set.

Do an active warmdown, with four of five tempo 100m runthrough buildups to help blow the lactic acid out of your system.

On Friday: Do nothing. Try to stay off your legs.

On Saturday: Do some 400m race modelling, working into each bend and working out of each bend using 100m 400m race tempo buildups. Do no more than 2 runs per bend, a total of about 6 x 100m runs in total as the race-modelling component of your session. The rest of your session should be normal warm-up and warmdown for you.

On Sunday: You race your 400m, or go to Option 2 for lactic-generation session.

427

Ooops sorry wasn’t that clear if I do a 400m on Sunday it will only be a solo training run so will see at the time whether I do that as the first part of option 1.

Wed - Fri sorted thanks

Sat
this is a problem as I am an official at LJ all Saturday morning and will be on my feet for at least 3 1/2 hours from 8.30 am, could possibly do it before but dragging M there for me to rake the pit first is pushing it as it is, telling her we will get there at 7.30am … :rolleyes:
That is why I don’t train and use it as a rest day. I could probably do the race modelling at some stage between children’s and seniors starting :cool:
Am I bit confused though by what you mean though. I have been doing those as 50m straight, 50m to 1/2 way through bend with 300m walk recovery.

428

I’m still not 100% convinced whether I should do the SI Masters T&F on Nov 25 and haven’t put my entry in. There is a meet 16th December I can go to and wonder if I should bypass the T&F Champs and do 2 other local meets and taper for the mid December one when I should be better prepared. What I decide will dramatically impact on how I structure things over the next few days / weeks.

The benefit of leaving the peak till December is that it means I can train hard include some races then peak, do a small GPP type block while I am away on holiday from Dec 29 to Jan 24 then go again for NZ Masters Champs at the beginning of March.

Would appreciate views.

429

mate, i left my season late too. Our seasons are basically the same. I am going to cut my Spp1 a bit short - i will concentrate on the longer sprints this season, and my Spp1 is rather short in distance.
I will do a small race season, perhaps 3-4wks. (And suck in all the races)
Small gpp at start of Dec.
Spp2 by mid Dec - and start doing some longer efforts that hurt.

Hence, i recon, race in the Si on nov 25. Race the others in dec too. Have yourself a little break from the grind of training and have fun racing. Even if you race a few 200’s and maybe in 1 race a 800 just to check your endurance??? Maybe do the 200 and if they got a 60 and a 150 or a 300, just get a few races, learn to race. Its different from running by ones self. Plus you get to meet other like minded people.

430

Bold, thanks.

To clarify, if I don’t do SI Masters I would still be doing races just against ‘young guns’ who run around 51-55 sec. They would be 400 and a 200 on

Nov 18
Dec 2
then that meet on 16 which I would taper for.

431

Mate, if you can get a race with some 55-58sec guys, great. If you can hold on a bit, they can pull you around for a good time they should. If you race on the 25th, then that be 3weeks in a row. Nice.

432

Hi John,

Just quickly, the way you’re doing your race modelling is fine, just don’t stop on the critical part of the turn. Ease up when the turn seems to flatten out a bit, never on a corner which is the critical area you are rehearsing.

Re Sunday 400m “solo run”. I’ve never met anyone wgho can visualise a race scenario well enough on his own to produce a 400m Solo timetrial worth mentioning. You’d get more out of a couple of decent 300m runs relatively close together. As in option 2.

433

In what sense, KK? Thanks!

434

oh well, there is a significant taxing of the neural aspect to option 1, with the 300 followed in the second set by the shorter reps aimed at forcing “lift” when tired. So the 100m race which just tax the neural system a little more. Consider it like an very abbreviated “up” rung on an up-and-down ladder.

It’s not a big deal, really if John wants to race, go ahead. He’s got to remember why he’s doing this training in the first place - because he likes to race.

But I’m sure we all agree he’s already a big winner , having lost so much bodyweight and improved his general fitness. It doesn’t necessarily mean he’s superhealthy, but he’s certainly getting superfit. We’ve just gotta figure out fit for what? :stuck_out_tongue:

435

EXACTLY! :smiley:
I also really enjoy training and sometimes lose sight of that in my frustrations.

What has happened the last few days is part of why I struggle with goal setting. :confused: I get soooo focussed on the goal that if I don’t feel things are on track then it really affects me and I get massive self doubt. I need to get back to where I simply focus on following the process and the results are simply a by product. That way I don’t have the huge mood swings that you have witnessed the last week.

Regarding fit for what, I actually think (and this isn’t pessimistic at all) that I will really reap the benefits after Christmas and possibly more so next season. :cool: By then I will have moved up an age bracket too :stuck_out_tongue:

Decision made. I am not doing SI Masters T&F :eek: What I will do is races on
Nov 18, 400 and 200
Dec 2 400 and 200
Dec 16 400 and 200 if possible NOTE I will taper for this meet regardless of what I race.

After that I’ll do a GPP type phase till I get back from holiday in late January have a couple of races and will probably still go to NZ Masters T&F the beginning of March.

That pre Christmas race schedule gives me 2 weeks between and I thought I could do a extra hard big volume week (like this week is), then a not as hard approach.

For example I have gone
Sat
400, 200 weights

Sun
Tempo 3600m

Mon
4 x 100 race modeling & 2 x 200+ 200

Tues
rest

Wed
4 x ins & outs, 300, 300, 200 + weights (as below)

and thought from here I will go
Thurs
Tempo 3600m

Fri
2 x 200+ 200 (I have something after work so need to train during the day)

Sat
rest

Sun
4 x Ins & outs, 300+150, 300 + 60, 50, 40, 30 + weights

Mon
this is the day I’m not so sure about but think I need some work on grass so thought of
5 x continuous with walkback recovery
2 x 80m tire, 2 x 100m fast relaxed

Tues
rest (I have a late afternoon meeting out of town)

Wed
4 x ins & outs 300, 300.
(I have something after work so need to train during the day)

Thurs
rest

Fri
6 x 100m race modeling

Sat
400, 200 race + weights

Wed 8 Movember

Sleep
7 hours

Track
4 x ins & outs with 8 mins rest

rest 15 mins

300 @ 49.13 :cool:
rest 8 mins
300 @ 50.63
rest 4 mins
200 @ 33.65

ATROCIOUS conditions :mad: cold (someone said 6 deg C :eek: ) with rain. Back in winter gear including beanie and then in between runs had gloves and a rug :o

No Masters race but wouldn’t have fitted in anyway as they did a 1500m then left before I did my 300’s. That is why I tacked that 200 on the end…seemed like a good idea at the time :stuck_out_tongue:

Hang snatch
2 mins rest
30 x 3, 35 x 3, 40 x 3,

3 mins rest
45 x 2s x 3r, 1s x 2r
40 x 2s x 3r

Superset with 90 secs between
Squat 1s x 5r x 70, 3s x 5r x 90
DB press 1s x 5r x 20db, 3s x 5r x 27db

Tri set with 60 secs between
SLDL 3s x 5r x 80
Dips 3s x 5r
Chins 3s x 5r

Abs
10 mins various 30 sec on 30 sec off
Prones x 2 mins

Recovery
bath, foam roller & tennis ball on calves

Rating
7

BIG night…huge in fact especially in the conditions. L calf is a bit sore / tight which I will keep an eye on. This is not the one I had been having hassles with a few months ago.

436

Now work that plan! :stuck_out_tongue:

PS KK, thanks!

437

sweet plan man. good effort on it.
also, sweet training on Wed, nice 300 followed by 4 min rest, then 300 in decient time again then 200 in same pace. Nice mate, nice. Shows you got some more in you too.

438

Thanks guys,
Bold, to clarify it was 8 mins between 300’s and 4’s mins to the 200m.

I must admit I was surprised how similar the 300 times were as the 2nd one felt waaaay slower nad you could say 1.5 seconds is but it was only a 3% drop. …shit eh! :stuck_out_tongue:

439

Sleep
5 1/2 hours :o

Recovery / endurance
30 sec between
100, 200, 300, 400, 500, 600, 500, 400, 300, 200, 100

Recovery
bath, foam roller & tennis ball

Rating
6

Pretty stuffed after last night’s training, will be interesting to see how things go tomorrow. L calf still a bit sore, will see how it is and may use trainers rather than spikes.

440

Sleep
7 1/2 hours

On grass
2 min walkback between reps
5 min between sets (includes walkback)

150m x 4
150m x 3
150m x 2
150m x 1

fast relaxed (approx 90%) except for last rep of each set which was 100% effort.

Had to change things as school was using track. May not have been a bad thing as calf was a tad sore before but better after, may not have been same if I had used track. :cool:

Recovery
bath, foam roller & tennis ball later

Rating
7

pretty stuffed! :o