Perfect weather, upper 60ºs light winds, mostly sunny. First tempo workout in a long while. I've decided to do these faster with less reps and less total volume. I thought I would get 3x300m but my first one was too fast so I did less.
Hoka trainers on
stretches, drills, bands, 2 x 100m
Adidas trainers on
300, 300, 150, 100 w/ 3 min rest - 46.74, 48.28, 23.80, 13.35
100m - 12.97
I could have stuck it out for a final 300m, but instead ran 2 shorter sprints faster. Maybe these workouts will be more tolerable and provide the same fitness. Will also need to mix in some speed.
Starting to eat right and snap back. Totally empty and fasted after workout, 142.2 lbs. About 4 lbs to go.
Still considering racing a 400m on the 17th.
Peter K. contacted me about a possible 4x800m World record attempt at Nationals. I'm not 100% sure I'm going to Nationals but leaning that way. Running and training for an 800m really doesn't appeal to me but haven't ruled out the record attempt. If Pete and Joe are on the team, they could get it if there was another person. The leg average would need to be 2:22 which is a tall order. They both can go sub 2:20, and maybe if I could contribute a 2:25, they could make up the rest if we had a 4th person who could run at least 2:25.
Will be back out Sat. Weather looks ok, but a little warmer and more humid. Today was probably the last really cold morning. A few spots here on the plateau got just below freezing this morning, very unusual for May.
I was reading an interesting article about fatigue-ability vs fatigue and how the brain responds. They define fatigue-ability as the actual physical fatigue from something, like reduction in force about at the muscular level. Fatigue is our perception of tiredness from it. They don’t necessarily correlate as the brain can compensate and then you feel less fatigued than what you physically are. They found that the brains compensating for the fatigue reduces the ability to do coordinated subsequent tasks as the brain only can do one thing well at a time (paraphrasing). What that means for athletics is do the skill stuff first and endurance or fitness stuff second. May not have any application to sprint training but it suggests to me, if you are going to combine significantly different distances in the same session, to do distances that require more focus, concentration and skill first before you fatigue, take a long rest before moving on to the next distances. Or whichever one you want to have the most effective training response for do first then take a long rest before moving on. Or just do them on different days.
ReplyDeleteI think it's better to work on different energy systems on different days, although I don't always do that
DeleteSeperating energy systems on different days is the acepted norm. Esp for spinters. Speed, speed endurance, endurance. Enduance runners can mix up the distances more within a session.
ReplyDeleteBefore I discovered this I had tried mixing the distances/intensities and had a tendancy for minor injuries from the 2nd modality. This model also separates the neural and muscular components.
The perception of fatigue/overload IMO can be seperated into endurance perception - Noakes Central Governor theory and CNS fatigue - sprinting/neural demands.
DJ I think the N governing theory is wrong but that’s another subject. The study I refer to was a specific experiment not for sports but to study fatigue, but may have some application to sport. They used simple experiments along with physical measurements, brain scans, and questionnaires to tease out effects. Findings were that the subjects who had less fatigue after performing equal fatigue-ability tasks had degraded coordination and had difficulty learning new physical tasks.They defined fatigue as what the subjects perceived, and fatigue-ability is the measurement of performance degradation. Apparently the area of the brain that deals with fatigue also is involved in motor control. The brain can actually cover for physical fatigue so your perceived fatigue is less, generally a good thing. But since the brain has finite capacity motor control, and ability to learn new tasks, suffers. At least that that is their conclusion. The application for sport is if you are trying to learn new skills or refine existing skills don’t do it when tired from training. Probably low confidence it applies to track but applies to my winter sport as skate skiing is completely unnatural and with out high skill you go nowhere so there are skill drills. Even cycling pedaling is a unnatural motion (in a efficient manner) and sometimes you focus on that. Definitely would apply to tennis, basketball, etc (assuming the effects are real).
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