Recovery and endurance
30 sec between
100, 200, 300, 400, 500, 600, 500, 400, 300, 200, 100
Rating
6
Session itself was ok but couldn’t do anything apart from this today as body felt annihilated, glutes and hams in particular tight and sore Feel like I have been hit by a truck :eek:
Am posting this Tuesday morning and had a shit sleep so that doesn’t help
What made you sore? Depth jumps? Or some training from two or three days earlier. That’s an adaptation issue, so it’s probably something you haven’t done (or haven’t done with intensity, or perhaps such volume) before. Be cautious. You dont need injury to stop your progression. Maybe it’s carrying the extra weight of that bushy mo’ ?
I’m not being negative. The training you did was all good, but much of it not necessarily immediately for the 400m. You’re probably now fit enough in a general sense and light enough to be able to “attack” the lactic generating sessions which will condition you more specifically for the 400m. And the sessions at close to race pace in the last week show you are now in the frame of mind to do the business in the 400m (and the 400m is a different beast to the 100/200).
But it’s still all about the package: all the “s”-threads all need to be there at the same time - speed, strength, suppleness, style, stamina and §sychology.
I’m still not a huge fan of the long tempo work for 400. I’d rather have fresh legs to attack the specific interval sessions, rather than water everything down. But that’s just my own preference. I would rather see you rest those two days and rip apart those specific sessions.
However, as I’ve written before, you are already a winner because you’ve taken off so much excess weight which is a consequence of all the effort you’ve put in this year. I would just also like to see you crack a great 400m apart from everything else. That’s where I am being harsh. I’m hoping you’ll stay on track for that 400m.
KK,
I knew you weren’t being negative and I concur with your explanation. That is why I put a few posts back that I think I will really see the benefits of things next season. I’m finding what is working for me and am starting to build on things rather than simply get in shape.
I started doing that long tempo as I did a 20 min run (run …HA! :rolleyes: plod / shuffle more like it ) and was a mess :o I looked at my 200 v 300 v 400 splits and thought some pure aerobic work may be beneficial. That said with the increased the volume of speed work perhaps I should just rest I admit I have concerns about overtraining and wonder whether that may be why I haven’t seen the times I want.
Don’t worry I have no intention of switching from 400m regardless.
Raps,
how the times have changed, no facial hair allowed when I was at school…the youth of today
I see no problem! You are now in a position to see what you are lacking (e.g., long speed and lactic tolerance, as KK says), add things up and see what works for you best! Having said that and as you seem to realise yourself, other supplementary elements should take the back seat and be just that, I guess. It’s just a process!
pretty strong wind but not in usual direction, was like hitting a wall at 180m…felt perfect for a race on Saturday as was able to get a good clip going and last 100m was a real struggle without overstriding or too much physical stress (if that makes sense)
Just looked back and saw that my best performance was actually 19 August which is 3 months ago when I ran 45.97 for 300m I had just finsihed 12 weeks GPP and was into transition. Needless to say I was expecting things to kick on pretty well from there…I am thinking increased volume may be what I need.
The first one not overly but that was planned and the last one very…too much so? The more I think about it the more I think it was due to poor warm up and a soft cock race strategy. Will be interesting to see how it goes on Saturday Rest day today then 5 x 100m trace modelling tomorrow.
I will also look to get a better lane as I have deliberatley taken 8. There has only been 1 400m race with the field times being from 51.5 to mine…I’ll try and get an inside one even if I have to take 1 and aim to stick close to one of the 55-58 sec guys over first 200m then try and hang on.
What happens if this guy judges badly his opening 200 m? Get into auto-pilot and control your race. Every race works for the next one, too and the sooner you get into your pace, the better, since this is your aim here and not a placing, I guess. Just a suggestion. If everything goes OK up to 250-300 m, you’ll chase whoever is in front of you anyway -if any
It’s like copying the answers from the guy sitting next to you in school. What if he’s an idiot?
Use a mark on the track to set your pace and maintain that pace in practice over and over (maybe accel 20m and hold what you reach there).
They won’t let you put tape on the track at the meet but how can it be helped if a bit of grass “accidently” ends up in your lane at the right spot?
That was why I had deliberatley been choosing lane 8, so you think just stick to that and go for death? :eek:
WOW … CF in my training log…I must get that post framed
To be honest those guys can stuff up and still be ahead of me but I get the point. I had been using the marker strategy as there are usually practice hurdles at the side of the track and I use that as a marker.
Any lane will do for 400 m, I don’t know. It also depends on the person, do you like being chased or chasing others? World championships have been won from lane 1 even in 400 mH, so don’t worry about it. Focus on what Charlie says and how you feel within yourself during the race. I honestly believe it will help you, if not in this race, at some point very soon! Having said that, stick to one tactic! Don’t arrive there undecided and/or change your mind at the last minute…
How many races they have and how it is structured is something that isn’t decided till about 2 mins before hand, it could be 1 mens or 2 mens or 1 mens and a mixed.
Feel like I have been hit by a truck :eek:
