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Running Aimlessly Down Under - From 54 to 53 sec 400m
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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.
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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:
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15 Minutes? What's the point? It's not even a proper warm-up, even for a sprinter. My physio was a 400m guy, and he used to get out for 3-4.5 miles regularly.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 -
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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) 0 -
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 answered 0 -
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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 me Yesterdays, 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 one just because I don't compete in the event doesn't mean the training methodology doesn't peak my interest also 
) 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 one just because I don't compete in the event doesn't mean the training methodology doesn't peak my interest also )
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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