I’m guessing this would be the part where I say told you so
Sun 2 July
Sleep
8 1/2 hours
Long hills 350m
15 mins between reps
82.53 = PB
81.34 = another PB
83.2
84.21
Rating
9
This makes no sense…NONE AT ALL …after yesterdays training I could hardly walk my calves were that stiff and sore They weren’t too bad today but my legs felt dead and sore. I had hardly eaten anything and basically no carbs in fact I was considering just doing a light / low volume tempo session but ended doing long hills anyway…first run is a PB by nearly 4 seconds :eek: then I knock nearly 1/2 a second off that :eek: .
No problems with calves but I never have had with hill runs the road was compacted with no gravel but it has never been really loose and slippy anyway It definitely helped that it was a bit warmer…almost a tropical 7 1/2 deg I am thinking increasing my water intake was a big factor. I haven’t been drinking anywhere near enough and increased it today, not excessive but certainly more than lately. I also wonder whether dehydration may be a factor in my calf problems…I’ll drink more this week and see how it goes before seeing a physio.
My head already knew, but my heart still disagrees most strongly.
I put my money on France - easily the best team to go into the semi’s. They put in a very impressive performance against a Brazillian side that had no ideas. Neither England nor Portugal would be able to withstand the France onslought for long.
Good on your PB’s - and on your “chainsaw masacre”
Power clean
120 sec rest
60 x 3, 65 x 3
70 x 5s x 1r
Superset A
5 sets
120 sec between sets
A1 Squats 120 x 3
A2 Incline DB press 28db x 5
Superset B
3 sets
120 sec between sets
B1 SLDL 80 x 5
B2 1 arm db row 30db x 5
Abs
5 mins 30 sec on / 30 sec off
prones x 120 sec
Rating
6
KK,
agree re the hills and I am actually considering changing the next 2 weeks by adding a weights session to Day 1 and swapping long hills for the field circuit so it would be
300+60,50,40,30; 200+60,50,40,30; 150+60,50,40,30 (walback recoveries) + weights
> This seems like a high volume to me. If doing speed endurance / spec endurance 300, 200, 150 is almost a session in its own right.
300+150, 150+150, 100+80, 80+60, 60+60 (all 30sec b/reps; full rec between sets) + Weights.
> Again a bit high. 300+150, 150+150 100+80 are probably enough on their own as split runs.
6 x (2x60m Skip, 2x80m Sprint Buildups, 2x80m Sled Pull)
> Would make this just a pure speed session.
I would be inclined to tweak the above 3 hard sessions to be:
Pure speed session. Reps of 40-80m.
Speed endurance of 100-200m reps.
Special End of 250-350 reps.
Whether you do all 3 each week or bias towards some more than others depends on your areas of strength / weakness.
By the way I am slightly older than you and of a similar standard over 400m so it will be interesting to compare a few notes like this.
Oldbloke,
thanks for the comments. I agree the volume is pretty high but this is my GPP phase and is 95% the same as KK’s plan from the Lactate Threshold thread. I haven’t found it too bad (I’m in my week 4 of my 2nd 6 week block) but will definitely be reducing it closer to October when the season starts here. I will probably race each 2nd week and will work out a 14 day plan rather than the usual 7 days.
I dropped the weights from last night and will probably revert back to the field circuit today, as per KK’s plan. It worked okay last time and sometimes I get a bit weight room focused …as you can see from my my stunning numbers lololololol
Wed 5 July
Sleep
7 hours
Track
walback recovery between reps, 10 min between sets
Calf had been feeling really good, been massaging it each night and it felt best for weeks but flared up again in usual spot, at usual stage 150m into 300
Good to see your times posted - you have a great journal here! I wondered though, have you kept tabs on your 400m time by any chance? I’m curious to know what you started with prior to your “off-season” training, and what it might be now?
I think my 400m is pretty much unchanged at 72.3-secs (self-timed), but my “training” is still presently for overall fitness and non-sport specific, so I do rowing, running, cycling and skipping as part of my efforts. I do occasionally wonder though if I worked at it whether I could ever get to a 60-sec 400m. I suspect not - but that’s why my curiosity is peaked on your stats. If I recall correctly, you were not a million miles from me earlier this year?
I also see Italy / France made it to the WC final. The way France played today, I now fancy Italy to win the cup - and the recovery time is also in their favour too.
I have only run 1 x 400m and that was my last meet of the season in mid February and I had done no specific training for it. The furthest I had run at speed even in training was 200m so it was all unkown territory. My time was 65.87.
I have time trials coming up in a few weeks over 300, 150, 200 & 80 so will be interesting to see how they compare with the ones I did in late May which I wasn’t that happy with
If you are like me (and most) there is an improvement from self timed solo times and races, that said I believe I have a very long way to go to achieve my goal of running a sub 60 400m. :mad:
Re the World Cup I didn’t see much of the game but still back France
Sleep
7 hours
Field circuit
from goal line to 1/2 way then did either 20 x situps, 10 x pushups or 15 x russian twist then back to goalline
run - situps
backwards run - pushups
farmers walk 22db - R twist
med ball chest pass - situps
med ball forward scoop - pushups
med ball backwards scoop - R twist
med ball o/head throw - situps
side run to left - pushups
side run to right - R twist
1st time = 13.33.63
rest 5 mins
2nd time = 14.08
last did this May 23 and did 13.20.75 & 13.49.78 so was up a bit on that but calf was sore all day, workout helped ease it up a lot
looks like some sort of crazy GPP circuit going on there, do you think that is holding you back much?
Looks very similar to the rugby stuff I’ve written for when I start my coaching, I’m currently writing all my ideas about attack, defense and game play down in one palce so I can try some out with the club and when I get some kids to work with.
Working on adapting the rush + press defense, without boring you, involves a pillar either side of the breakdown (what used to be called a ruck :eek: ), open side would receive an extra player called a post. From here the first player would decide whether to blitz of press, this would involve the standard lifting of the right arm for press or left for blitz, if blitz then post must drift and press, onvioulsy the blid-side can’t blitz as it would be too risky against a fast ball carrier. It’s easier on paper but would be very similar to a rugby league style defence but without the rigidity of dropping the pressing.
The GPP circuit? no I don’t, it is a nice change up and is only 1 day pw for 2 weeks each GPP phase.
I have emailed your plan to Graham Henry so watch for the ABs to use it when they go Wallaby hunting tonight
Sat 8 July
Sleep
8 1/2 hours
Long Hills 350m
15 mins between sets
79.72 PB under 80 secs
79.53 PB
84.03
85.56
Decided that I will substitute long hills for the track sessions over next couple of weeks due to calf problem. Hills don’t cause anywhere near the same issues I was pretty nervous before hand as calf was still a bit tender from Wednesday. Afterwards calf felt worked but not injured like it has been with the track work lately…PHEW!!!
Power clean
120 sec rest
60 x 3, 65 x 3
70 x 5s x 1r
Superset A
5 sets
120 sec between sets
A1 Squats 120 x 3
A2 Incline DB press 30db x 4s x 5r, 1s x 4
Incline press was up from 28kg last week
Superset B
3 sets
120 sec between sets
B1 SLDL 80 x 5
B2 1 arm db row 30db x 5
Abs
5 mins 30 sec on / 30 sec off
prones x 120 sec
Recovery
Contrast shower
Rating
9
Off to new Pirates of Carribean movie later with my son L
I think I’m ok but really it is a reflection of how cool he is He is pretty laid back and uncomplicated. We certainly do a fair bit together which is good especially as it isn’t forced and we enjoy each others company He is 16 in August.
Hey cool dude, persoanlly the Datsuns are far too mellow for me, still gotta love a load serving of Korn to help me through the day!
Anyway, to the rugby!
Australia fluffed it, no doubt that Elsom’s yellow was warranted, he turtled over the player and wasn’t going anywhere until a few choice studs and blades were aimed at his hammies :rolleyes:
The AB tries were soft for most of the part but well deserved through sustained pressure ( I personally saw no problem with any of the tries, not much law breaking going on, just playing to the very edge of them!). After aus blew it I’m hoping that SA can pull a win out of the hat this weekend.
)
the road 
It definitely helped that it was a bit warmer…almost a tropical 7 1/2 deg 
