Thursday, June 30, 2011
Wednesday, June 29, 2011
Tuesday, June 28, 2011
Monday, June 27, 2011
Long sprints - speed workout
- 100s run at close to full speed with full recoveries (5-8 minutes)
- 300s run at close to full speed with full recoveries (8 minutes or longer)
- 400s run at close to full speed with short recoveries (3 minutes)
Obviously the last one is the most painful.
I need core and resistance work, maybe some rest too. We'll see how I feel in the morning. I think my fitness level will now support consecutive days of running workouts but no more than 2 per week (4 days).
"I don’t agree that you need to work on your aerobic base. That is not very relevant to the 400 which is almost completely anaerobic. I think 3 X mile would do more harm than good for a 200/400 man trying to peak. A 3 X mile workout is almost a pure aerobic workout and you are not a 5K man at this point.
In my opinion, you should keep doing your sprint and resistance training and thereby keep your speed at your max level. The change in your training to make the 400 finish stronger is to work on your speed/endurance (which is neither speed nor endurance; it’s a mix of both). It is almost counter intuitive but in order to finish faster in the 400, you need to run workouts slower than your 400 pace, but not slow. Most sprint workouts are done at high speed with almost complete recovery. Most endurance workouts are done much slower with little recovery.
With speed/endurance you are trying to find a magic point in between. And you want to concentrate on form and balance as you tire. The speed of these workouts won’t get you, especially on the first couple.
Workouts to build speed/endurance based on your current 400 time of 55/56:
5 X 300 in 48 with a 300 walk recovery.
4 X 400 in 66-68 with a 400 walk recovery.
3 X 500 in 1:25 with a 400 walk recovery.
It is critical (a) that you don’t run faster than the target (even if you can) and (b) you stick tight to the recovery. The exception to the rule about recovery would be that you might discover that you want more than that on the last couple but you want to try to stick to it anyway (it will teach you to run strong despite being fatigued).
If you do this once a week and keep doing the sprint work, you should see an improvement in your ability to maintain your speed longer in the 400."
Sunday, June 26, 2011
I was hoping for a PR in the 400m and didn't get it, despite a decent performance: 55.87. My 'breakout' race was the 100m, my best FAT time of the season: 12.26. The 12.26 indicates I am at about 92.7% of my highschool speed (based on an 11.1 h converted to 11.35 FAT). This is only the third 100m FAT time I've had this season, excluding the race where I injured a hamstring.
Friday, June 24, 2011
Thursday, June 23, 2011
On the track tonight for some light work with the blocks.
Wednesday, June 22, 2011
Up at 4:45 am, I was on the track before sunrise and the sky looked ominous. Checking the radar on my phone, I could see rain coming but still far enough away to get in a workout. ... or so I thought.
Tuesday, June 21, 2011
The longest day of the year, I was determined to see it all - including the sunrise. I walked into the MTSU football stadium at 5:30 am and watched the sunrise from the top of the stairs.
Monday, June 20, 2011
Sunday, June 19, 2011
Saturday, June 18, 2011
Thursday, June 16, 2011
Wednesday, June 15, 2011
I was up at 5:30am and on the track at 6:15 after my usual hot tub and stretches.
Tuesday, June 14, 2011
Monday, June 13, 2011
Mr. Yelverton,We appreciate your interest in the National Congress of State Games movement and the Alabama Sports Festival.After discussing with our track and field committee, we concluded that since Tennessee does not have a sanctioned Masters Championship Track and Field Meet this year, we will allow Masters and Open (not youth) athletes from Tennessee to compete in the 2011 Alabama Sports Festival.
Who can compete?Since Tennessee does not currently have an Olympic-style State Games program, and Tennessee does not have a sanctioned Masters Championship Track and Field Meet this year, the Alabama Sports Festival is offering Tennessee athletes in the Masters and Open division the opportunity to participate in Alabama’s Summer Olympic Games. Thus, Tennessee residents may compete in the Masters and Open Track & Field, but not in the Youth Track & Field competition.A participant must be a resident of the State of Alabama or Tennessee for at least 30 days prior to the day of competition they wish to enter. In addition, out-of-state full-time students who are enrolled in an Alabama or Tennessee college or university are eligible, as are U.S. military personnel and their family members who are stationed in Alabama or Tennessee.The Alabama Sports Festival reserves the right to restrict individuals and/or teams from competing in the Games for the best interest of the event.Our online registration has been modified to accept TN Masters and Open track athletes.We would appreciate you passing the word along to your fellow Masters and Open Track & Field in Tennessee in regard to the opportunity to compete in the 2011 Alabama Sports Festival.Have a great day,Marc Riker
Well ... I guess I should enter!
Sunday, June 12, 2011
I had planned to do an informal all-comers meet in Nashville a week from Thursday, but I've requested entry to the AL State Games in Birmingham a week from Sat - it is FAT timed. They normally don't open these AL State games in T&F to TN Masters athletes, but looking at last years results, they didn't have enough masters in my age group to fill the track for one heat, so I'm thinking they'll let me. If so, I'll probably do the triple again 100/200/400. Yesterday, I ran a PR 400m after a 100m race, so I really don't think running the 100 before the 400 is much of a detriment, if there is at least 45 min in between, and of course, no injuries.
Photo from our uncontested 4x100 relay... no need for blocks... the starter even when home. They started me with a yell... but hey, it was 'official' ... Raj just wanted another medal.
Saturday, June 11, 2011
Well, I guess I'm a 400 meter sprinter.
Thursday, June 9, 2011
Wednesday, June 8, 2011
Tuesday, June 7, 2011
Less sprints this early morning... but faster. At 6:25 am, I gained access to the Dean Hayes Track through 'the secret entrance' and began a lengthy warmup.
Monday, June 6, 2011
Sunday, June 5, 2011
Friday, June 3, 2011
Stadium stairs sprints x 20