So 3x30 fly and 3xFEF. Not quite as fast as last week
Wed 3/11
2x4x60 Avg time 7.7x
3min/8min
Fri 3/13 Friday the 13th!
4x30 block 4.2’s
4x40 block 5.3’s
Empty your inbox…
Sorry bud!!! Lol just did it
did my message come through??
No sir, it did not. Re-send it
Monday 3/16
6x40 1. 5.32 (4.19+1.13) 2. 5.21 (4.11+1.10) 3. 5.25 (4.14+1.11) 4. 5.20 (4.08+1.11) 5. 5.19 (4.08+1.11) 6. 5.15 (4.08+1.07)
2xFEF
Well I’ll tell you one thing, I experimented with low heel recovery and apparently I just opened up a new door. Felt weird running like that.
So the plan for Wednesday is to progress to the 2x3x80 and I’m not sure how I should progress the recovery. The 2x4x60 was 3/8min, so maybe 4/10min? Anyone’s input there??
Depends on what you want to achieve. If you want a proper split run (I.e. SE II) keep the recovery between reps short (2min or less). If you want more of a controlled speed workout, make it longer.
First of all, Charlie was using recovery of 4.5 minutes in the 4X4X60 with Ben. Started at 2.5 min in the first workout I believe, then got longer. At least that’s what Charlie said in a reply to me in the forum maybe 3 years ago. Then, Charlie used the 2X3X80 with Ben with recovery of 7 min/15 min as a more alactic move from the 60s when transitioning to outdoor.
Training for me right now in the middle of SPP2:
Tue: 2X150, 30 min rec
Thu: 2X3X80 rec 7min/15min
Sat: 4X60(blocks) + 4X70 steep hills (10 min rec for all)
(all starts not listed as blocks are 3pt)
Some will recall an argument where Charlie said Ben did 2X200 with the started recovery, while those that were there said Ben only did 150s. But My Tue and Thu workouts came straight from the wise man with the bald avitar.
Charlie also posted (also in a reply to me) that the SPP3 with Ben was mostly 60’s with just occasional 2X200 (or 150, depending on who you want to believe) to maintain SE (i.e., in SPP3 the SE was maintenance only, SE development was in SPP2)
If you’re doing s-l, I would not go against Charlie’s training without a damn good reason. There’s more about this in Vancouver, Edmonton, Inside the SPP, and CFTS. I’m only mentioning here what was actually mentioned in the forums because I don’t want to interfere with Angela’s ability to make a living.
What I’m discussing here is mostly what Ben did, and this is on the order of 1300m of HI work, which would appear to be too much for you. I would cut the 80’x down to 2X2 for sure. As Charlie always said, adjust his plans for your own needs.
Some good info there. But wouldn’t the recovery for the split 80s (7/15min) have to be adjusted and decreased for lower level athletes? Unless, the decreased volume would compensate for this, ie. 2x2x80 w/ 7/15min RI. If that makes sense. Also, the intensity limit on those must be fairly far out, if there even is one.
Got sick last week. Back today. 3x30 in 4.15-4.2. 5x40 4.25-5.3. Not exactly back to where I started. At least I’m still out of the 12-ish pace! I need some 60s under my belt before I race though, but I just didn’t feel ready today (monday is usually my max v) so I’ll try to work in those on Friday I guess. If I had gone sub-5.2 I would have done them today. Hopefully I get close to that on Friday. Wednesday I plan on SE, 2x3x80 w/ 30m int. limit. Obviously I’m way behind with the first meet in 2 weeks, but I’m sure my times will drop there as I usually get a decent performance boost from racing itself being that I train alone. I need to get some footage for you guys soon.
Yesterday, 1800m tempos
Today
2x3x80 (30m limit) 3/8min average time was 10.00s
Fri 3/27
4x20 2.98-3.00
4x40 avg. 5.25, fastest 20m split was actually a 2.95
2xFEF
Mon 3/30
2x20 relaxed nt
6x30 first one was slowest at 4.25 (3.10+1.15 bad start obviously) last one was fastest at 4.12 (2.98+1.14)
3x40 (20m splits) 5.21 (2.97+2.24) 5.26 (3.00+2.26), 5.24 (3.01+2.23)
So I’ve found that I can pretty much average 3.00 (20m) and 1.15 (20-30m intervals). On Friday I’ll get more 30-40m interval times and focus on 40m accels. I’ll post film soon of myself from this past Friday when my friend emails them. Not gong to run in a meet this weekend because it’s going to be like 40 degrees (4.4 C) anyways so I might as well train through the next week or two.
Tues 3/31
1400m tempo
felt good, like i didn’t even go HI yesterday. Only thing bothering me is underneath where my second toe connects at the foot. been bothering me for a few weeks now (it actually has been sliding under my big toe and i’ve stepped on it a few times). part of this i feel is the newer spikes i’ve been wearing. just feels like a little bruise around that joint.
4/1 Wed SE
same as last week, 2x3x80 times consistent at a 10 second avg.
4/2 Thurs tempo 1400m felt really good
4/3 Friday
Just didn’t have time to get a workout in today