Against Method.

Sacksian

demfad wrote: »

Think that's key.

Q is: how can you prepare to make hill sprints safe?

-Practice flat strides then flat sprints for a few weeks
-warm up well including strides on the flat and on the hill
-For good mechanics run the sessions as fast as possible but WITH good form. Don't force it.
-Running as perpendicular to hill as poss but with good mechanics will hit specific muscles (for non sprinters i guess).
-Start safe (8s and small number) and build slowly

Again, this is personal opinion, but I would actually start with hill sprints before moving to flat sprints, as flat sprints cause more of an injury risk (for me). There's loads out there to support why you would do hills --> flat, rather than flat --> hill, but, for me, hills force good mechanics more than flat. You can't overstride going up a hill and overstriding at speed is a quick way to put a lot of stress on places that may not be able to take it!!

demfad

Sacksian wrote: »

Again, this is personal opinion, but I would actually start with hill sprints before moving to flat sprints, as flat sprints cause more of an injury risk (for me). There's loads out there to support why you would do hills --> flat, rather than flat --> hill, but, for me, hills force good mechanics more than flat. You can't overstride going up a hill and overstriding at speed is a quick way to put a lot of stress on places that may not be able to take it!!

Sorry, didn't mean full on flat sprints, but I guess well executed fast strides. For me I think mechanics difficult to get right on steep sprints compared to shallower ground. Maybe a solution is to practice on moderate hills first...

Sacksian

demfad wrote: »

Sorry, didn't mean full on flat sprints, but I guess well executed fast strides. For me I think mechanics difficult to get right on steep sprints compared to shallower ground. Maybe a solution is to practice on moderate hills first...

The theory behind "hills --> flat" would be that steep-ish hills *force* good mechanics - but I do think everyone should go out and experiment for themselves and see what works!

Sacksian

At this point, it is necessary to tell Geroge Malley's story, taken from Letsrun, of when Henry Rono revealed the secret of running to Steve Dinatale.

As Rono sat at the bar nursing a cold one, The Dina started a conversation about Salazar and training, and he kept the beers flowing freely, figuring it was truth serum so that he could extract the secrets of running from five-time world-record holder Henry Rono.

Finally, stting on a barstool, Henry opened up, and the conversation went something like this:

"Tooooz-day... Sal-luh-zahhh.... trrraack," said Rono, shaking his head "no."

"Tourrrz-day.... Sal-luh-zahhh.... trrraack," again shaking his head no.

"Saaa-tuhh-day.... Sal-luh-zahhh.... trrraack," emphatically shaking his head no.

Dina listened intently.

"Dee Heeeeel!" shouted Rono, with his arm extended straight and pointing uphill.

The Dina figured he was privy to a rare inside glimpse into the training that made Rono a legend, leaned forward at the bar to finally coax out the name and location of the secret incline.

"Henry, what hill?" he asked earnestly.

"Steve," Henry waved his arms maniacally, ..... "ANY HEEEEEEEL!"

Sacksian

Given that I’m still not uninjured, I should probably be a little less satisfied with the week’s training than I am, but 30miles + 7 days of activity feels like a win in the circumstances.

Monday - a relaxed 39mins @7:54

Tuesday, I went down to the club track and tried a gentle enough session but realised I was too crocked for a continuous effort on the track at the minute, so was back to square two.

Plans was to do 3k warm-up at mhr and then a relaxed 8 x 200m. Leg got pinchy at 2700m (in 10m26s) so I pulled the plug then.

Wednesday - a laboured 14mins run and about 5 miles walking.

Thursday - tried some very light intervals 10 x 1min running off 1 min jog/walk ==> 20mins @ 8:01

Friday - tried some slightly less light intervals 8 x 2min running off 1 min jog/walk ==> 24mins @ 7:28

Saturday (46mins @ 7:37) and Sunday (47mins @ 7:35) were easy running to get me back at least to where I was on Sunday last week, which is where I think I am at the minute. I’ve been cycling up to the park, keeping to my standard trails loops and just keeping the intensity low enough so that I don’t get any sensation from the leg and it doesn’t tighten up/get aggravated.

Another week of holding my breath. I'm happy enough doing the 45min trail runs with the odd fartlek session. My leg feels fine at the moment but as the attempt on Tuesday shows, it just needs a misjudged half-session and you’re set back. The good thing about the fartlek sessions is that you can test the waters progressively throughout the session and, if things are going okay, at least get a bit of turnover in the legs.

Sacksian

Good week - (almost) 40 miles, 1.5 sessions and some hill sprints!

Apart from 20minutes on Thursday, it was all on the trails in the Park, which means there’s also 20+ miles of cycling in there.

Monday - 45mins @ 7:26

Tuesday - 46mins @ 7:30

Wednesday -
Attempted a tentative session of 10 x 2mins on/ 1 min off through the Park trails and around the 15 acres ==> 30mins @6:28

Paces for the ‘on’ sections started at 6:20 and finished at 5:20 and the off sections were generally under 8min pace.

Thursday - Up the canal and back for 22mins @7:43, just to make sure everything was ok after yesterday.

Friday - 4 x 15s HS off walk-back @ the Magazine Fort. Just to make sure everything was okay for tomorrow.

Saturday - 16 x 400m off 200m @ Polos ==> 40mins @6:39

Very excited about this - first group training session since OCTOBER 12th. Saturday sessions on the Polos are always very enjoyable. We always get good numbers (currently in pods of 15) and there's something magical about those Saturday mornings, when there's a massively diverse group of people, targeting distances from 1500m to 50k, and everything in between, 5k runners from 15minutes to 30minutes, all doing the same session and united in their love of running!!

Anyway, wasn’t sure how it’d go, but I thought I’d be able to ease myself into it. Was lucky enough to have Barbara there who I’d generally run the xc sessions with. We started off very relaxed at 86s and then settled at 81/80 from #4 to #12, sped up a little on the next few and then I felt good enough to finish with a 70s rep. Average 81s. Recoveries very handy.

As a first session back after some enforced inactivity, I’m very happy with that (the reduced mileage in recent weeks probably meant I was a little fresher for it too). Didn’t feel like it was an effort aerobically or bio-mechanically, and the grass is probably a second or so slower than the track for the same effort.

Already looking forward to the planned 25 x 400m!

Sunday - 47mins @7:54

Next week should be okay but my right ankle is a bit tender - I decided to wear my spikes for the first time since 26th December and there’s a bit of a reaction to that.

I know what sessions I want to do in this period. I’m going to try and do the club session on Saturday as often as I can, and I have midweek sessions planned for the next while, but will see how I feel before deciding which specific session to do.

I haven't made a decision on what mileage to aim for. I've enjoyed the reduced mileage and the feeling of freshness but there's no doubt about the strength benefits I got last year from a consistent 50-60mpw.

Sacksian

Forgive me forum, for I have slipped down to page 4 of the training logs. It has been four weeks since my last update.

Last 4 weeks have been:

24/05 - 30/05 - 38.3 miles
31/05 - 06/06 26.1 miles
07/06 - 13/06 21 miles
14/06 - 20/06 22 miles

And I was rehabbing for large portion of the previous three weeks too, so really the last two months have been quite badly interrupted.

Since I last posted, I was unfortunately struck down with a calf strain/niggle caused by excessive going up and down the stairs moving heavy things the day after a heavy hill session and before a club session (16 x 300 off 200/175 @ polos), where my calf went on the LAST one!!

I tried to rehab it quite aggressively (no time off, but short jog/walk runs everyday) and was able to start the session the following Saturday (200s + 400s @approx 5k pace) but calf seized half-way through.

Took two days off this time and calf was fine for an easy 5-miler before stiffening, but managed it again so that I could attempt another session the following Saturday - which I was able to do 2/3s of, at a reduced intensity, before getting the stiffening sensation.

Next morning was in a bit of a rush to get back home - to get the jab - and stupidly pushed it on the run, and calf went again.

Took 3 days off this time and paid proper attention to calf raises (gastroc + soleus) and that seems to have settled it. Will try a fartlek or a light tempo on Tuesday and I’ll know more then.

50mins @7:32 this morning and a good chat with scotindublin which gave me a chance to live vicariously through other people’s track races.

——

Unfortunately, the ****-show of the last 7 weeks means I may have to forget about track this summer, but will keep an open mind. Masters and Road Relays in September will help to keep me focused and there’s alway the possibility that a few good weeks strung together will give me a completely different perspective by mid-July.

(one benefit of running less is that my legs feel really great - but that'll change once I start being able to run hard again!)

Sacksian

41 miles for the week and first week over 40 since the last week of April. 7 days of running, including two sort of sessions.

Monday - 47mins @7:41. My daily standard these weeks - approx 10k all on trails in the Phoenix Park.
Tuesday - 45mins @7:14. As above.

On Wednesday, I did a very light session of 10mins warm-up and then 8 x 3mins off 1 min with the 3mins at a sort of ‘steady’ pace. This ended up as 42mins @ 6:52. Same route as above.

Thursday - 56mins @ 7:26. Ran up to Park and back.
Friday - 29mins @7:25. Few miles in the park.

Saturday. Back to the club session and finally completed one without my calf going. Big group as usual on the Polos. The session was 20 x 200m off 200m-ish. Which is basically my favourite session. The 200s were around 5k pace, generally somewhere between 38s and 41s, and I kept the recoveries rolling generally around 55s (7min pace). Opened up on the last one for a 33s, which felt good (and relaxed). This was a rhythm session for us on the way to doing 20 x 400m. Very fortunate to have Kev to pull me around for the session, who is going off this week to represent Ireland in the World Orienteering Championships in the Czech Republic.

The reason I love this session is that it’s such a versatile session. I love doing it as a 5k session where you’re really rolling on the recoveries but you can also do 20 200s @ 3k/mile pace if you slow down the recoveries appropriately. And I generally do this a few times a year.

This ended up as 5 miles in 30:32, which is (for me) a hell of a lot easier to run as 200 on/off than as a straight 5 miles, even though you’re still covering the same distance. I say I completed the session, but there was the option of doing 25 200s instead of 20, but I was pushing my luck even doing 20 and throwing in the fast last rep, so called it a day at 20 (as did Kev!).

Sunday - 31mins @7:43. Redirected a motorist who had somehow found their way onto the cycle path around the pitches at the 15 acres. No mean feat. And, as mad as this sounds, I have a vague memory of having been confronted with this before

****

I’ve dropped mileage by cycling up and back to the park every day, instead of running. No calf niggles at the moment but my knee is grumbling (probably from the extra 30mpw cycling I’m doing). It’s amazing what a difference a drop in mileage does for my easy running pace. At 60 miles, it’s very much closer to 8mins. At 50, it starts coming down a little. And, at 40, it comes down again.

No plans worth putting down on paper for the moment, will just see how the weeks go. Saturday’s session was more encouraging than I was expecting, but it’s the type of session that is always flattering for me. Won't be able to run as much this week but hopefully still hit 40.