Didn’t train Thursday as was absolutely stuffed and finished work late
Sat 15 July
Sleep
8 1/2 hours
Long Hills 350m
15 mins between sets
79.68
79.19 PB
82.15
82.85
Calf feeling HEAPS better (approx 98%) and I wqs tempted to go the track but decided to err on the side of caution and leave it till later in the week when I have time trials and volume wont be very high. Will be interesting to see how they go and comapre to last time I am expecting better times on all…if not I will be grumpy :mad:
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 5
Superset B
3 sets
120 sec between sets
B1 SLDL 80 x 5
B2 Chins x 5
Abs
8 mins 30 sec on / 30 sec off
prones x 120 sec
Recovery
Static stretch :eek: I haven’t done a static stretch routine for months but have been doing plenty of dynamic stuff as part of warm up. I was pleasantly surprised that ROM wasn’t that far down on where it had been.
Can’t remember the setup for your training. I see a lot of tempo. I wonder if you might be better off, sometimes if not always, just resting instead of doing your tempo days. That would likely give your legs a chance to fully recover and enable you to find a bit more quality on your “intense” days. I understand all the pros and cons of tempo, but I built my program around having too distinct rest days in which nothing more than gymnastics (Olympic style) was ever done so you could really get off your legs.
KK,
thanks for the input, I was just about to send you a PM but will post the question below
Re the program I still have 2 complete rest days and use the tempo instead of the 15-20min continuous runs you had. Leg is feeling much better now, hills fix it
I have time trials this week coming (Wed- Tues) which will be the end of my 2nd 6 week GPP phase. You have said you don’t like any more than 2 GPP blocks in a row without a Transition phase. You also say Transition was 4 weeks, never less, never more. The issue I have is that I currently have 12 ½ weeks till my 1st race so am trying to figure out what to do.
I was thinking of
1 GPP Test week
2 Transition
3 Transition
4 GPP week 1
5 GPP week 2
6 GPP week 3
7 Lower volume
8 Transiiton
9 Transition
10 Transition
11 Transition
12 recovery for 1st race (I am out of town for Wed & Thurs and can’t train)
Yes, in fact it is a goal to be under 180 come the start of the season.
The 185 was somewhat pleasing as that was what I was the end of May and I had a messy June for one reason or another I will be weighing myself again later this week so will be interesting to see what comes up then.
The reason masters athletes tend to not be as lean is often simply a matter of age catching up I know of masters BBers who say the find it much harder to get / stay lean the older they get.
Hmm, that would be 10wks without a rest (n test) week, so I’d take another look at it.
GPP R & T
Transition
Transition
Transition
Transition
R & T week
TBD (To Be Decided): based on outcomes of the previous weeks 1-6.
TBD
"
"
"
Race preparation & 1st Race.
You have a basic template here. You don’t need to get too far ahead of yourself. The test results should be closely monitored and correctly interpreted.
for example, if you fade at the end of a 200 or 400, is it because you didn’t have good enough speed to enable you to get decent splits and still have something up your sleeve? Or is it because you didn’t have endurance (strength?, aerobic?, special-speed-endurance?)? Or maybe it was because you were “fighting yourself” (too tight) but would that be because you were fighting for something you didn’t yet have (ie, speed/quickness) or were you just failing to run with any relaxation/rhythm?
At the end of your transition and then Rest and Test Week (week #6) , you will be in a much better position to make sound judgements and good decisions about the mixture and emphasis on the various possible threads of performance and then program them carefully into your training.
Remember, you are not aiming to “peak” for your first race (or are you? :eek: ). So you don’t need to get desperate about anything.
When you do your 200, 300 or even 400m time trials (preferably in a “race” with other friends), you must if possible get at least 100m segmental split times.
If you race 400m and you go through 200m in a time equal to your current-year 200m pb, obviously you are going to crawl home. It doesn’t matter how much hill-work, back-up work, aerobic background etc, you will crawl home. But most folks would be tempted to say, “I need to train harder, more endurance, longer reps, shorter recoveries”. In that situation, they’d be coming up with the wrong conclusion and if they then acted upon it, they’d wreck their season.
It’s usually speed in one form or another which will be lacking, so that’s why I’ve backed you away from going back into General Preparation again.
We can select some favoured sets/sessions or part thereof from the GPP “if appropriate” for your needs at the conclusion of Week-6 (as above). In the meanwhile, your primary objective is to stay healthy and progress up through the speed gears when you can, without taking silly (usually macho-bullshit ) risks.
later, kk
ps, J is good, won his u16 hoops grand final (hit a trey from side-on with 25sec to go to equalise for his team, then another kid hit the second of two foul shots. Interesting game. They started with no subs, and lost their top forward fouled out with 10mins to go and down by 10 pts).
Mate, I have never heard anyone ever say anything good about Honiss and he is the NZ ref with the most tests :rolleyes: the sooner you get on the IRB panel the better
KK,
thanks for that, one of the problems with being a planaholic is I do tend to get too far ahead
I have my theories regarding my shit house performance and it is pretty much along the lines of because you didn’t have good enough speed to enable you to get decent splits and still have something up your sleeve? but will wait and see how things pan out. I can borrow a stopwatch to get my splits so will do that.
I wont be aiming to peak for 1st race, from memory I think I’ll have about 3 interclub meets till my main race in Novemeber then the next biggies are in March (away for a 3 week North Isalnd holiday in late Dec - mid Jan )
The R&T this week will be a bit messy as I am out of town all day Friday and out to dinner when I get home on Friday night so will probably test 80 & 200 Thurs, then do a warm up and down on Sat and do 150 & 300 and max weights on Sunday.
I can probably set up some race situations as I sort of train with a squad on Saturdays… by sort of train I mean it is a squad I help with on Tuesdays and Wednesdays and on Saturdays in my rest periods. They all do different stuff to me but depending upon how things shape up I can probably work things in…certainly a race between me and a couple of the female 400m hurdlers would be close and good for all concerned, I’m sure I can organise some 300m & 400m races, me running flat V them hurdling
Good to see J is all healed and going strong.
Mon 17 July
Sleep
7 hours
Horrible shit
all with walkback recoveries
5 sets
2 x 60m skip
2 x 80m sprint buildups
2 x 80m sprint tire drag
stopped at 5 (6 planned) as had to take L to karate.
rest 15 mins as rain squall went through in that time wind picked up a bit and although not that strong would prob have been over legal limit. Was over right shoulder down home straight so a head wind on curve in 200m.
200m = 31.00* (100m split = 15.71)
was 29.94 last time
I stuffed this up a bit as ran 1 and got 100m split as 15.61 but pressed wrong button after I finished and watch restarted :rolleyes: so slowly walked back and reran it which is the time above. Although not happy at all with time I haven’t really done speed work in weeks but most importantly I had no issues with my calf
Power clean
120 sec rest
60 x 3, 65 x 3, 70 x 1, 75 x miss
plenty of height just didn’t get under it :mad:
Box squats
120 sec rest
80 x 3, 90 x 3, 100 x 1, 110 x 1, 120 x miss
Bench
120 sec rest
72 x3, 77 x 3, 82 x 1, 87 x miss
Rating
6
Was not the greatest results by any means but was a crap day weather wise and pretty cold I was pretty rushed as was running a bit late so rest periods for weights were 60 sec less than what would normally have been. Good news though that I weighed myslef and down to 183lbs (83.18kgs)
it happens when I get a bit stressed …things have been pretty full on at work this last week for a few reasons
A couple of years ago I was averaging around 6 hours sleep :eek: and it was rare for me to have more than 6 1/2 that is one of the reasons I always record my sleep.
I very rarely have issues getting to sleep, and will from time to time nap during the day on the weekend.
At night I occasionally wake up, I wouldn’t say it is an issue right now and would be surprised if it happens once things settle down a bit which should be in about a week
Recording your sleep is fine, of course!
Just keep your overall lifestyle in mind when analysing things training-wise.
Perhaps you could try something supplement-wise?
Anyway, I hope things settle down soon!
:eek: yes, it is testament to Carter’s class that he performed so well after that. A lesser player would have been psycologically stuffed but he went on to play a blinder
Sun 23 July
Sleep
9 hours
Time trials
150m @ 20.32
wind above legal but not as bad as for 300m.
I am expecting better times on all…if not I will be grumpy :mad:
by sort of train I mean it is a squad I help with on Tuesdays and Wednesdays and on Saturdays in my rest periods. They all do different stuff to me but depending upon how things shape up I can probably work things in…certainly a race between me and a couple of the female 400m hurdlers would be close and good for all concerned, I’m sure I can organise some 300m & 400m races, me running flat V them hurdling 