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Running Aimlessly Down Under - From 54 to 53 sec 400m
Comments
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Today I kicked off my pre-season with my first gym session in years. Last time I was in a gym was back in college around 6 years ago, when I had a weights programme for no real reason. I didn't stick with it for much longer than a few months as I didn't seem to have any reason to be doing, but for the sake of it.
So in reality today was the first time I've stepped in a gym with a real goal in mind.
Our gym coach (who is around 51 seconds for 400m at the moment) gave me a full body workout programme to start with, until I am strong enough to do more specialised stuff. He definetely overestimated my strength and so very quickly adjusted the amount of reps in each exercise after he saw me attempting them, and rather than doing the whole set 3 times, he said to do it just once for the moment. There were 10 exercises in toatl in the set. Exercise 1,4 and 7 were focused on legs, 2,5,8 and 10 on arms, and 3,6 and 9 on my chest area.
Started with a 5 minute warm up on the bike followed by the following exercises:
1) Free squat x 25 - Keeping the back straight and held back and croutching your arse down as if you are taking a dump. Found this tough to start with as I kept naturally huntching my back formard but I got the hang of it.
2) Bench Press x 5 (80lbs) - My upper body strength aint great so started off very light here. Found it tough, and 5 was as much as I could do. Will get stronger in time of course.
3) Crunches x 25 - 5 with feet on the ground, 5 with legs lifted, 5 with legs right up in the air, 5 with legs lifted, and 5 with feet on the ground, all without a break. Found this insanely tough.
4) Step-ups x 30 (15 on each leg) - Found this fine to be honest. Didn't hurt like the other ones.
5) Clap Pushups x 10 (2 sets of 5) - Basically in a push up postions you push your body up as high as you can, quickly clap your hands together and put your hands back on the ground before you land. It's a speed orientated exercise and is good for sprinters, and it was certainly one of my better ones today.
6) Stomach Ball Crunches x 20 - Lying on your back on a stomach ball. Was a lot easier than the other crunches above.
7) Lunges x 20 (10 on each leg) - Another one I found ok, although there is not a lot of space inside of our club gym so I had to turn around after 6-7 lunges each time. Supposedly it is a lot harder if you go for 10 before turning around.
8) Chinups - Very difficult exercise. He told me to do whatever I can. I genuinely didn't think I'd manage one of them, but to my surprise I managed two. He said to try add one on each gym session.
9) Side sit-ups x 16 (2 on each side) - The hardest of the lot. Lying on your side, lifting your leg up and then pushing your body, from your hip up, up and down, without using your elbows. I couldn't do it so have to use my elbows until I get stronger. Not an easy exercise.
10) Circuit upper body - Just using a 30lb bar here to start with. Once stronger more weight can be added. 10x behind my head, 10x in front of my head, 10x pulling up like you would a bucket of water, and 10x bicep curls, all without a break.
On top of all that I threw a few of my quick core exercises in tha I usually do.
He said to do this twice a week, and in the second week do the whole set twice, then up to three times the following week, but I think he is overestimating my strength a bit. Knowing my body I'd rather take it slower than that. I wont do 2 sets until I know I am ready to do that.
Enjoyed the session, but will probably be sore tomorrow.0 -
Good session, will be interesting to watch your progress.0
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Today I kicked off my pre-season with my first gym session in years. Last time I was in a gym was back in college around 6 years ago, when I had a weights programme for no real reason. I didn't stick with it for much longer than a few months as I didn't seem to have any reason to be doing, but for the sake of it.
So in reality today was the first time I've stepped in a gym with a real goal in mind.
Our gym coach (who is around 51 seconds for 400m at the moment) gave me a full body workout programme to start with, until I am strong enough to do more specialised stuff. He definetely overestimated my strength and so very quickly adjusted the amount of reps in each exercise after he saw me attempting them, and rather than doing the whole set 3 times, he said to do it just once for the moment. There were 10 exercises in toatl in the set. Exercise 1,4 and 7 were focused on legs, 2,5,8 and 10 on arms, and 3,6 and 9 on my chest area.
Started with a 5 minute warm up on the bike followed by the following exercises:
1) Free squat x 25 - Keeping the back straight and held back and croutching your arse down as if you are taking a dump. Found this tough to start with as I kept naturally huntching my back formard but I got the hang of it.
2) Bench Press x 5 (80lbs) - My upper body strength aint great so started off very light here. Found it tough, and 5 was as much as I could do. Will get stronger in time of course.
3) Crunches x 25 - 5 with feet on the ground, 5 with legs lifted, 5 with legs right up in the air, 5 with legs lifted, and 5 with feet on the ground, all without a break. Found this insanely tough.
4) Step-ups x 30 (15 on each leg) - Found this fine to be honest. Didn't hurt like the other ones.
5) Clap Pushups x 10 (2 sets of 5) - Basically in a push up postions you push your body up as high as you can, quickly clap your hands together and put your hands back on the ground before you land. It's a speed orientated exercise and is good for sprinters, and it was certainly one of my better ones today.
6) Stomach Ball Crunches x 20 - Lying on your back on a stomach ball. Was a lot easier than the other crunches above.
7) Lunges x 20 (10 on each leg) - Another one I found ok, although there is not a lot of space inside of our club gym so I had to turn around after 6-7 lunges each time. Supposedly it is a lot harder if you go for 10 before turning around.
8) Chinups - Very difficult exercise. He told me to do whatever I can. I genuinely didn't think I'd manage one of them, but to my surprise I managed two. He said to try add one on each gym session.
9) Side sit-ups x 16 (2 on each side) - The hardest of the lot. Lying on your side, lifting your leg up and then pushing your body, from your hip up, up and down, without using your elbows. I couldn't do it so have to use my elbows until I get stronger. Not an easy exercise.
10) Circuit upper body - Just using a 30lb bar here to start with. Once stronger more weight can be added. 10x behind my head, 10x in front of my head, 10x pulling up like you would a bucket of water, and 10x bicep curls, all without a break.
On top of all that I threw a few of my quick core exercises in tha I usually do.
He said to do this twice a week, and in the second week do the whole set twice, then up to three times the following week, but I think he is overestimating my strength a bit. Knowing my body I'd rather take it slower than that. I wont do 2 sets until I know I am ready to do that.
Enjoyed the session, but will probably be sore tomorrow.
The above looks good. At least now you are told what to do by someone who knows and your gym work has a purpose with a goal in mind. You will notice some quick gains in strength in the coming weeks.
Did he recommend to take any protein supplement?0 -
Ugh please don't do crunches. Horrific exercise. I hope he has your technique down to a tee for them!0
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Had some inevitable DOMS the last 2 days but it wasn't too bad so back to the gym again this evening. Did the exact same session as above. Two things to note:
1) I managed 3 (just about) chin-ups this time around, an improvement on 2 last time. Next time I'll shoot for 4.
2) The squats are tough, and after I finish my set of 25, the inside bit of my knee joint area, just above my calf, on my left leg hurts. The right side has no such discomfort. Coach said to just do the squats once a week, instead of twice, until I am used to them.
That's my 2 gym sessions for the week done. Next session will be next Monday. Monday and Wednesday will more than likely remain my gym days. Next session will be a long run at the weekend, just to keep the fitness ticking over until the real stuff at the end of May.0 -
my first long run of the winter. Did a very boring loop around a few blocks at Lygon Street/Sydney Road. 4.1km in 19mins 13secs which is fairly sh1t to be honest. I felt like crap during the 2nd half of it. Not surprising that I struggled during this considering I haven't done any such runs really in a long time. I'm not sure if I should push these runs so hard in future. Maybe a lighter jog would be more apparopriate. I feel absolutely shattered now. I was going at 3hr17 marathon pace for 1/10th of the distance. I have a lot of respect for the sub 3 hour people. The discipline, mental focus and determination to train your body to be able to run a significantly faster pace, for 10 times the distance. Make no mistake I have a lot of respect for many Boardsie performances here. I guess maybe when the distance guys try a few sprints, we may get similar respect
One further thing to add. I'm not sure what is more pathetic: Sprinters referring to a 4.1km plod as a "long run" or distance runners describing a 10x400m in 90seconds as a "speed session". Both these descriptions are comical but that's the way the cookie crumbles I guess.0 -
Another gym session. Same routine as above. Except:
1) I did 2x7 clap pushups this time instead of 2x5 as I felt pretty good doing them last time so thought I'd push a bit further.
2) Sidesitups I increased to 10 on each side, as I am getting stronger and dont need to use my elbow anymore which is important
3) I managed 4 chin-ups this evening, up again from my last time.
Body is taking a while to adjust to all of this. My upper back/shoulder area hasn't been loving me much the last few days or so.0 -
Thought I'd update my gym routine to account for where I am at the moment. In bold are the differences since my first gym session a week and a half ago. Today I did the following:
Started with a 5 minute warm up on the bike followed by the following exercises:
1) Free squat x 25 (split it into a set of 12 and a set of 13 with a small break) I'm struggling to get my technique spot on with this exercise.
2) Bench Press x 7 (80lbs) Increased from 5.
3) Crunches x 25 - 5 with feet on the ground, 5 with legs lifted, 5 with legs right up in the air, 5 with legs lifted, and 5 with feet on the ground, all without a break.
4) Step-ups x 30 (15 on each leg)
5) Clap Pushups x 14 (2 sets of 7) Up from 2 sets of 5.
6) Stomach Ball Crunches x 25. Up from 20
7) Lunges x 20 (10 on each leg). Doing these outside the gym now so I have space to do all 20 without having to turn around. Finding these not too bad at all. A sign to increase to 25 or 30 perhaps.
8) Chinups. Up to 5 now. Although more like 4.9 as I didnt quite get my chin up high enough on the last one.
9) Side sit-ups x 20 (10 on each side) Up from 8 on each side
10) Circuit upper body - using a 40lb (up from 30lbs) bar here to start with. Once stronger more weight can be added. 10x behind my head, 10x in front of my head, 10x pulling up like you would a bucket of water, and 10x bicep curls, all without a break.
Didnt want to increase things too quickly so rather than do everything twice, I just did exercises 2, 3 and 4 above for a second time after this full set.
Did my usual core exercises after (rip raises, leg lift, leg swing, heel raises).0 -
Right, this will be my final post about last season. It is all onwards and upwards from here, and by the end of 2012 I will not be a 58 second runner, I'll be a 55 second runner (or a solid 56 at least), but I thought it would be worth posting this. One of the coaches of the club did up a certificate for each person listing our season's best in each event. With all the talk of medals and all that for completing Marathons, 10k’s and whathaveya, and while I don’t think they are needed at all, and in some ways celebrate mediocrity, at the same time it is nice to have something a tiny bit tangible to remember my first proper track season with.
So here it is:0 -
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A nice and easy 15 minute jog this afternoon. Didnt measure the distance and didnt push near as hard as last weekend.0
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A nice and easy 15 minute jog this afternoon. Didnt measure the distance and didnt push near as hard as last weekend.
Isn't your certificate technically celebrating mediocrity?0 -
Would agree with KC on that given that you are only running once a week a very light intensity short duration run probably will have little benefit for you. At certain times of the year I would have 2 400m runners hop in on my morning runs at anywhere between 7.7.30 pace and get in a half hour.
I remember hearing off Star Geoghegan before how Powell and some others made observation about too many sprinters spending too much time on weights and not enough time sprinting0 -
Would agree with KC on that given that you are only running once a week a very light intensity short duration run probably will have little benefit for you. At certain times of the year I would have 2 400m runners hop in on my morning runs at anywhere between 7.7.30 pace and get in a half hour.
I remember hearing off Star Geoghegan before how Powell and some others made observation about too many sprinters spending too much time on weights and not enough time sprinting
Agree with the lads on this. The sprinters on our college team (w/ the exception of a lazy but gifted 100m specialist) used to run at least 20 miles a week- 1 run a week will do nothing for you. To get to sub 55 you are gonna have to work a good bit harder man!0 -
Would agree with KC on that given that you are only running once a week a very light intensity short duration run probably will have little benefit for you. At certain times of the year I would have 2 400m runners hop in on my morning runs at anywhere between 7.7.30 pace and get in a half hour.
I remember hearing off Star Geoghegan before how Powell and some others made observation about too many sprinters spending too much time on weights and not enough time sprinting
How are 7.30 pace miles going to get 04072511 faster? I see that as junk tempo mileage, training him to be slow. Nothing wrong with a run to keep some aerobic capacity but his focus should be on building power with aerobic capacity as secondary in priority.
He will notice big improvements in his speed if he lifts in the gym, he needs to get strong and it is clear that he is not by his account of gym work.
Quality interval sessions on the track with strength work in the gym is where he will see the biggest gains IMO0 -
Agree with the lads on this. The sprinters on our college team (w/ the exception of a lazy but gifted 100m specialist) used to run at least 20 miles a week- 1 run a week will do nothing for you. To get to sub 55 you are gonna have to work a good bit harder man!
Did any 100/200 guys run 20 miles a week or just the 400 guys? I cant see how 20 miles would get you fast for a sprint distance.0 -
How are 7.30 pace miles going to get 04072511 faster?
He will notice big improvements in his speed if he lifts in the gym, he needs to get strong and it is clear that he is not by his account of gym work.
Quality interval sessions on the track with strength work in the gym is where he will see the biggest gains IMO
The pace was not an indication of what he should be doing but rather an indication of he effort put in by these 400m runners (30 min run at a relatively solid pace for a sprinter who is not training for distance would be a harder effort that his "jog". These long runs should be a more tempo effort for endurance (in this incidence I am speaking of tempo effort in relation to the distance runners understanding i.e slightly harder than steady effort)
I agree with you regarding his need for gym work I am not saying otherwise my point was moreso the idea that his only run of the week is a light jog i think he is getting no benefit from this IMO0 -
How are 7.30 pace miles going to get 04072511 faster? I see that as junk tempo mileage, training him to be slow. Nothing wrong with a run to keep some aerobic capacity but his focus should be on building power with aerobic capacity as secondary in priority.
He will notice big improvements in his speed if he lifts in the gym, he needs to get strong and it is clear that he is not by his account of gym work.
Quality interval sessions on the track with strength work in the gym is where he will see the biggest gains IMO
Have a read of this Randy- its the coach from Michael Johnson's old University- he stresses the need for some endurance training....he reckons aerobic capacity is 5% of the 400m.... goos read anyways...
http://www.usatf.org/groups/Coaches/library/2007/Sprint%20Training/Clyde_Hart3.pdf0 -
The pace was not an indication of what he should be doing but rather an indication of he effort put in by these 400m runners (30 min run at a relatively solid pace for a sprinter who is not training for distance would be a harder effort that his "jog". These long runs should be a more tempo effort for endurance (in this incidence I am speaking of tempo effort in relation to the distance runners understanding i.e slightly harder than steady effort)
I agree with you regarding his need for gym work I am not saying otherwise my point was moreso the idea that his only run of the week is a light jog i think he is getting no benefit from this IMO
Ok I get what you are saying. I believe that those runs are good pre season and will help with conditioning and aerobic capacity. I am just coming from the perspective of speed developement and what he needs to do to get faster. I think he needs to focus more on fast interval training and less emphasis on slow running, I mean the less the better.0 -
Have a read of this Randy- its the coach from Michael Johnson's old University- he stresses the need for some endurance training....he reckons aerobic capacity is 5% of the 400m.... goos read anyways...
http://www.usatf.org/groups/Coaches/library/2007/Sprint%20Training/Clyde_Hart3.pdf
Thanks, it looks like an interesting article.
In relation to what I was saying above, I think 0407255 will see a very quick improvement if he gets more powerful as in gym work etc. I do agree endurance is a key factor in a 400 but what he lacks primarily at the moment is raw speed. I honestly think his 400 time will shoot down if focusses on getting stronger,
Speed endurance can be done on the track with quality interval sessions.
I dont think long tempo runs at the weekend will benefit him to the same extent.0 -
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Ok I get what you are saying. I believe that those runs are good pre season and will help with conditioning and aerobic capacity. I am just coming from the perspective of speed developement and what he needs to do to get faster. I think he needs to focus more on fast interval training and less emphasis on slow running, I mean the less the better.
Agreed I think that once the he gets into General Prep phase he can start to work on more event specific endurance (Extensive and intensive tempo's) and also speed development and general strength.
I think at the moment though for endurance the effort needs to be a good bit higher on these runs
Just my opinion though.
Interestingly I came across this GPP training schedule example and looks to me to be very solid and includes more running but at a higher quality. I can see where dr quirky is coming from regarding higher mileage for sprinters without compromising the high quality training (admittedly this is probably a an advanced enough plan as designed for a low 50s 400m runner)
Monday: Extensive tempo - 8x200 - rest approx 2min (based on feel) pace approx 75%
PMLift upper body
Tuesday: General Strength (Medball, light lifting, isometric/quasi isometric core)
Wednesday: Acceleration 6x(30, 40, 50) crouch start, 3x30 lying start or med ball start
PMExplosive plyos Leg lifting, complex
Thursday: Long run - approx 20-30 min - based on feel
PM General Strength
Friday: Extensive tempo - 6-5-4-3-2 - rest walk 4-4-4-3-2
PM lift upper body
Saturday: rest
Sunday: Intensive tempo 8x100 - rest approx 1 min (based on feel) pace approx 85%0 -
Agreed I think that once the he gets into General Prep phase he can start to work on more event specific endurance (Extensive and intensive tempo's) and also speed development and general strength.
I think at the moment though for endurance the effort needs to be a good bit higher on these runs
Just my opinion though.
Interestingly I came across this GPP training schedule example and looks to me to be very solid and includes more running but at a higher quality. I can see where dr quirky is coming from regarding higher mileage for sprinters without compromising the high quality training (admittedly this is probably a an advanced enough plan as designed for a low 50s 400m runner)
Monday: Extensive tempo - 8x200 - rest approx 2min (based on feel) pace approx 75%
PMLift upper body
Tuesday: General Strength (Medball, light lifting, isometric/quasi isometric core)
Wednesday: Acceleration 6x(30, 40, 50) crouch start, 3x30 lying start or med ball start
PMExplosive plyos Leg lifting, complex
Thursday: Long run - approx 20-30 min - based on feel
PM General Strength
Friday: Extensive tempo - 6-5-4-3-2 - rest walk 4-4-4-3-2
PM lift upper body
Saturday: rest
Sunday: Intensive tempo 8x100 - rest approx 1 min (based on feel) pace approx 85%
Looks like a good schedule. In regard to Dr. Quirky and higher mileage, I would be thinking that higher mileage as in 20 miles per week would be working your slow twitch/endurance muscle fibre whereas it is the fast twitch I think should be the focus. I would be thinking that 20 miles per week for a sprinter would slow you up over 400m
I know there are different schools of thought even for short to middle distance. Some coaches go for the long miles approach and others go for the short fast approach but each to their own and what suits.
Speaking for myself, long approach doesnt work for me.0 -
Looks like a good schedule. In regard to Dr. Quirky and higher mileage, I would be thinking that higher mileage as in 20 miles per week would be working your slow twitch/endurance muscle fibre whereas it is the fast twitch I think should be the focus. I would be thinking that 20 miles per week for a sprinter would slow you up over 400m
I know there are different schools of thought even for short to middle distance. Some coaches go for the long miles approach and others go for the short fast approach but each to their own and what suits.
Speaking for myself, long approach doesnt work for me.
Admittedly 20 to me looks a bit excessive also but there is a possibility that many of them were 400/800 guys given the US system and the need for DMR and 4x800m runners could create the more endurance based emphasis but off the likes of the schedule I put up there you can see how the miles can stack up (just on quick look that is close to 10+)
(Wow a full page of Sprinter talk 04072511 gonna be jumping for joy when he wakes up and sees there can be sprinter talk on boards)
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Admittedly 20 to me looks a bit excessive also but there is a possibility that many of them were 400/800 guys given the US system and the need for DMR and 4x800m runners could create the more endurance based emphasis but off the likes of the schedule I put up there you can see how the miles can stack up (just on quick look that is close to 10+)
(Wow a full page of Sprinter talk 04072511 gonna be jumping for joy when he wakes up and sees there can be sprinter talk on boards)
Yes, all his prayers have been answered0 -
While I don't know a damn thing about 400m training, wouldn't 20-30 minutes of rolling hills, or fartleks per week create some form of bio-mechanic improvement (without positively or negatively affecting slow and fast twitch fibres?). I just can't see how a 15 minute run is going to provide any form of benefit, other than relieving boredom. But certainly, the improvements would seem to come from the gym and the track.0
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Krusty_Clown wrote: »While I don't know a damn thing about 400m training, wouldn't 20-30 minutes of rolling hills, or fartleks per week create some form of bio-mechanic improvement (without positively or negatively affecting slow and fast twitch fibres?). I just can't see how a 15 minute run is going to provide any form of benefit, other than relieving boredom. But certainly, the improvements would seem to come from the gym and the track.
Krusty- thats exactly what the article I posted says. Cross country mile or so every day...0 -
Good discussion lads. Basically I'm just doing the "long run" at the moment to keep myself ticking over. I'm easing into the training, so have started the gym work 3 weeks before we start the real running training (hill sprint reps, tempo endurance reps etc). The coach said to just keep your fitness levels ticking over with a jog so that's what I'm doing. It's a bit of aerobic work, but the main gains will come from:
1) weights (which I'm a novice at),
2) speed endurance (which was excellent last year, when you look at my 400 time compared to my 200 and the fact not once I got past in the final 100m of my 8 races) and
3) technique (which needs a lot of improvement through plyometric drills to help lengthen that stride)
A few comments from elite 400 runners that I interviewed:
Marian: At different times of the year I have my favourite and least favourite sessions. Early in the year I love the 600/400/200/400/600, but before I compete I like the time trial type sessions. My least favourite sessions are the Fartlek sessions. I think it’s so non specific to sprinting and I hate them with a passion.
Claire: This time of year, there’s a lot of long endurance type sessions. I do 2 hill sessions with different variations of distances, 2 long runs a week….now these are sprinter ‘long’ runs and not miles and miles like those crazy distance runners, ha!! I also do one speed session and a speed endurance session, 2 gym sessions, a yoga class and a strength and conditioning session.
Jessie: Now that I am finished college, I have been able to add extra sessions into my week that last year I didn’t have the time to fit in. At this time of year on the track I will do a speed / speed endurance session, an endurance type session, a technical session which includes hurdling every other week. Every Sunday morning we do hill running or fartlek. I also do circuits, two weights sessions, medicine ball strength and conditioning session and plyometrics, and two long runs a week (long being around 20-30 minutes!) Winter training is more about building strength and endurance and working on weaknesses. Runs will be longer but with shorter recoveries, and it’s all about “getting through the session”. By the time we get to spring and summer we are working on speed, race plans and stride patterns. We will get full recovery between runs in order to be able to go full out for each run and hit “race pace”. I wouldn’t come home from summer training sessions feeling like I’m half dead the way I would in the winter!
As crazy as it sounds I enjoy speed endurance sessions, the ones that by the time it’s over I can barely move and I am full of lactic acid, because I really feel like I have worked hard! At the moment my least favourite sessions are going for long runs because I have lost my iPod so I get really bored, and I hate that I have a red face for the next few hours after it! I would have always said gym sessions were my least favourite, but this year I am actually enjoying them.
So the top guys do put a bit of emphasis on "long" runs of about 20 minutes or so, but in the grand scheme of things with regards their overall workload (which will obviously be far higher than an amateur like me) it is still pretty small.
Good debate, but I think drquirky and ecoli may be looking at this more from a 400/800 or even pure 800 point of view. There's certainly nothing wrong with my speed endurance, that was my strength last year. My weakness is my strength and technique which will be rectified through gym work and plyos.
Just to reiterate. I'm doing 1 day running a week NOW, for a few weeks until end of May when we start the club winter sessions. You dont just jump into 5 days a week intensive training after a 5 week break. That would be a bit stupid. At the moment I'm on 3 days a week (2 days gym, one day jog). Also my first long run I did, last week was at around 7:30 mile pace. It nearly killed meYesterdays, at a guess was at about 8:15 pace, enough to get the heart rate well up anyway.
We need to get Brianderunner in on the act here.0 -
Just a few things regarding your comments and the comments you are reading into through the interviews you have done
- While Marian may feel that way obviously Stuart Hogg seems to think they are an important part of training otherwise he wouldn't include them in her training. Given that she pb'ed after a short time under him and has been progressing steadily since 2009 under him I would say the training (all aspects which includes the early season fartlek) has had a positive impact
- Jesse mentions the red face for hours after. Surely that would indicate the effort level put into these runs (perhaps I am wrong)
I am not debating the length of the runs for a sprinter my argument was more the intensity level needing to be slightly higher in order to get benefit needed. If you look at it from a distance view it comes across that you are increasing the intensity as most of our runs our done at low intensity but from a sprinter perspective these long runs should be viewed as lower intensity training simply because most of your training is high intensity anaerobic work
Also be careful reading into interviews for the basis of training I think its better to get the views of the coach that the athlete because some athletes can have opinions on types of sessions as a result of personal opinion. A runner hating a type of session doesn't mean that its not valuable but rather they simply dont like it for what ever reason. Alot of the time interviews can be quite misleading in relation to training (have found this out big time trawling through running interviews on running times/ Lets run etc
I also agree you don't just jump straight into 5 intense sessions a week but similarly you shouldn't go from 1 low intensity running session to three including the introduction of 2 high intensity sessions. Perhaps you are progressing over next few weeks to transition into this in which case fair enough but I am just giving my opinion (from a sprinting perspective not a distance onejust because I don't compete in the event doesn't mean the training methodology doesn't peak my interest also
)
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Just a few things regarding your comments and the comments you are reading into through the interviews you have done
- While Marian may feel that way obviously Stuart Hogg seems to think they are an important part of training otherwise he wouldn't include them in her training. Given that she pb'ed after a short time under him and has been progressing steadily since 2009 under him I would say the training (all aspects which includes the early season fartlek) has had a positive impact
- Jesse mentions the red face for hours after. Surely that would indicate the effort level put into these runs (perhaps I am wrong)
I am not debating the length of the runs for a sprinter my argument was more the intensity level needing to be slightly higher in order to get benefit needed. If you look at it from a distance view it comes across that you are increasing the intensity as most of our runs our done at low intensity but from a sprinter perspective these long runs should be viewed as lower intensity training simply because most of your training is high intensity anaerobic work
Also be careful reading into interviews for the basis of training I think its better to get the views of the coach that the athlete because some athletes can have opinions on types of sessions as a result of personal opinion. A runner hating a type of session doesn't mean that its not valuable but rather they simply dont like it for what ever reason. Alot of the time interviews can be quite misleading in relation to training (have found this out big time trawling through running interviews on running times/ Lets run etc
I also agree you don't just jump straight into 5 intense sessions a week but similarly you shouldn't go from 1 low intensity running session to three including the introduction of 2 high intensity sessions. Perhaps you are progressing over next few weeks to transition into this in which case fair enough but I am just giving my opinion (from a sprinting perspective not a distance onejust because I don't compete in the event doesn't mean the training methodology doesn't peak my interest also
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When I say “jog” I mean a bit more than a jog to be honest. I used the term jog because I’m slow at distance running so essentially that is what it is when you compare it to the runs that you guys would be doing. I’ve done 2 of these jogs so far. The first one I went very hard. Felt like crap for about 45 minutes after so there’s no doubting the intensity there. For my 2nd one I definitely eased back and it was a lot more comfortable, but it certainly was a bit more than a jog, was still at around 5:00 per KM pace. I was having people over for my birthday that night so I guess subconsciously I didn’t want to bollox myself out for it. I’ll raise the intensity again for my next one, but in the end of the day the big gains will come from the weights, plyos and speed endurance sessions aswell as hill reps.0 -
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My 5th gym session this evening. I did the full set of 10 exercises once, and then 7 of the 10 for a second time (up from 3 of the 10 last Wednesday). The ones I didnt do for a second time were the Squats, chin-ups and side sit-ups.
Within each exercise were the following differences from last Wednesday:
1) I managed 6 chin-ups today, up from 5 on Wednesday, and well up from the 2 on my very first day. Getting stronger.
2) I managed 8 repititions today on the bench press, up from 7. Once I get comfortable I will start to raise the weight and keep it at 8 reps from now on.
The squats remain a cause for concern and every time after I do them, the inside of my left knee area feels mildly agrevated. I think I'll discuss this with our gym expert on Wednesday and see if I can change to the one legged squats which I did as part of my core work last year.0
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