Conditions much better than expected today, sunny, mid 40ºs and light winds. This is the first of 3 conditioning workouts before Worlds and it was encouraging. Starting to get it back.
Hoka trainers on
stretches, drills, bands, 2x100
Adidas trainers on
4x200m w/ 1min rest - 30.91, 31.35, 31.97, 31.60 (31.45 avg)
300m - 42.74 (13.09, 14.13, 15.52 / 27.22, 15.52)
0.35 slower avg for the 200s than the same workout a few weeks ago, but way faster on the concluding 300m... a whole 2 seconds. I just wanted to get complete the tempo workout, so I had a bit left.
The best news is that I have no signs of injury, knee feels better, no ham issues. Just the usual foot soreness and a little in my R lower back.
Also, back to my race weight. 137.4 lbs after workout.
I'm expecting to take Thurs and Fri off from the track, however I may do light workouts late Fri and Sat, leaving my last 2 conditioning workouts for Mon, Wed. Leave for Poland the following Fri, race prelims, Sat.
I meant to say the other day that you were showing signs of wear and tear but sounds like you recovered well. I wish I could recover like that. Consider what I wrote to JD (or DJ) and keep fueled. I doubt if a pound or two makes a difference. In fact I bet at speed your main force that you overcome is wind resistance. With increased weight frontal area doesn’t change but momentum is higher so theoretically faster. Definitely true with cycling. Being really light with cycling only benefits climbing as speeds are slow. Cheers…
ReplyDeleteScratch that way off. Percent of total energy required to overcome air resistance in sprinting is about 10 percent. But still doubt a lb or 2 matters..
ReplyDeleteHere is a study on the effect of air resistance on energy requirements. They calculate 16 percent for world class sprinters. One thing that is missing from these studies is momentum (p=mv) as with more momentum you overcome wind resistance more. Heavier cyclist pull away on long descents and if little guys don’t get in their slipstream they will get dropped as frontal surface area doesn’t change much with an increase in mass. So lighter runners use a greater percentage of the total energy requirement to overcome air resistance (as they have less momentum) than heavier runners but obviously less energy to overcome gravity. Both gravity and air resistance have squared terms but momentum does not so momentum isn’t as big of a factor (unless you are a running back breaking tackles:-))
ReplyDeleteOxygen intake in track and treadmill running with observations on the effect of air resistance
https://scholar.google.com/scholar?hl=en&as_sdt=0%2C13&q=energy+cost+sprinting+air+resistance+&btnG=#d=gs_qabs&t=1678971406072&u=%23p%3DP9GL_K46QCgJ
JP Seriously you need to get into the real world of athletics. Train, do some time trials, race, watch traiining sessions, read some coaching materials, do some courses. Speak to some top class athletes and coaches. With the remaining 5% of your time read some academic studies. Alternatively read an interviiew wityh Clyde Hart or Glen Mills.
DeleteHey DJ I actually found your post hilarious I’ve - been smiling and laughing for the last hour while driving back from skate skiing north of Sun Valley. Long drive. Stopped to get gas. You know what is ironic about this? Bill actually peaked my interest in performance science around 1977 when he wrote a paper on the physical and biomechanical attributes that result in fast sprinting. I’m sure he can fill you in. I remember a couple of the findings in the research he did - still true today. I remember you wrote about the number of hard workouts Bill should do in a week, telling him he violated some rule. I frankly I didn’t see value in that as Bill has proven expert at training and peaking and the twice week hard limit you stated depends on many factors, training load, volume, athletes recovery ability, lifestyle etc.. I didn’t say anything about that but sense you are commenting on my feedback and now about me, that number is rather arbitrary. I’m sticking to research related topics because a) it interests me and b) their is a lot of mythology surrounding the science behind performance and c) there are some things in some of the studies that are actionable (Although admittedly most just satisfy my curiosity)
DeleteInteresting commentary. Regarding training frequency, I have never had a coach so I'm constantly trying to learn by trial and error. The reason I keep a blog is to see what worked before. Preparation must vary greatly by the needs of the athlete. My particular weakness is conditioning and form. I don't even work on top speed. When my conditioning is there, the speed usually comes. The 400 is a sub-maximal race and I'm usually never running less than a 13 sec 100, especially indoor. As we age and run slower, the 400 relies on a greater % of the aerobic energy system. Where elites concentrate more on top speed and speed reserve, old slower guys like me need more conditioning and especially me, because I've never been an endurance athlete of any kind.
DeleteJP, I actually don't remember that paper I wrote in HS, although I do remember being challenged very much by my team mates, a few who would often beat me in the 100.
DJ, JP is an accomplished endurance athlete on the bike and CC skis, and he is also a scientist/engineer who is familiar with the research and the quality of information.