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One Lap Runner!

  • 01-07-2009 10:19AM
    #1
    Closed Accounts Posts: 190 ✭✭


    Hi All,

    So like the rest of you I'm writing this down to keep track of what I'm doing. Typically each year my college course gets tough about March and late nighters and constant work take over from training. This year is thesis year and I hope to keep training as much as possible to make it to the Summer season just once!

    Okay so I'm following the Clyde Hart training format outlined extensively in different parts of the internet. I've done so much research into Baylor's training that I'm just short of phoning the guy up! Successful 400m Clyde Hart sprinters include Michael Johnson, Jeremy Wariner, and Sanya Richards.

    This season has been no different. I had to restart my training two weeks ago because I lost everything whilst studying and working hard on projects. Presently completed the first two weeks of training (general fitness/pre training) and am redoing them to make sure my fitness levels are high enough to complete week 3.

    My weights / strength training priciples differ from Hart's High reps style training. My ethos after much research is DL and plyo. Essentially working for power and keeping the mass off to get a higher power/weight ratio. (look at bolt).

    Criticism is very welcome. It will help me to improve.

    Here goes:

    Key:
    Black = completed/recorded
    Red = notes/plan
    Cyan = Today

    PBs
    There's not much point to this because they're too old.
    Current age = 23
    49.8 @ 400m aged 17
    22.3 @ 200m aged 16 (moved up from 2 to 4 at 17)


«134

Comments

  • Closed Accounts Posts: 190 ✭✭RJM22


    Here is the first 2 weeks that I'ver already completed:

    Week 1
    S 1 x 15min run
    S 1 x 8min, 1x7min run, 5min rest
    M 2 x 10min run, 5min rest
    T 3 x 8min run, 4 min rest

    W rest

    Week 2
    T 1 x 10,8,6,4,2 min run, 30s rest
    F 30 min of 300m Hills (11 1/2 completed - 220m hill[Charlesland hill,very steep], can't find 300m hill)
    S off
    S 8x3min run, 3min rest (completed on Greystones track-90s per lap pace-good form)

    all long runs completed at Newcastle airfield(can run straight for 2 miles, and mile point markers marked out by the train tracks)


  • Closed Accounts Posts: 3,912 ✭✭✭thirtyfoot


    RJM22 wrote: »
    Hi All,

    So like the rest of you I'm writing this down to keep track of what I'm doing. Typically each year my college course gets tough about March and late nighters and constant work take over from training. This year is thesis year and I hope to keep training as much as possible to make it to the Summer season just once!

    Okay so I'm following the Clyde Hart training format outlined extensively in different parts of the internet. I've done so much research into Baylor's training that I'm just short of phoning the guy up! Successful 400m Clyde Hart sprinters include Michael Johnson, Jeremy Wariner, and Sanya Richards.

    This season has been no different. I had to restart my training two weeks ago because I lost everything whilst studying and working hard on projects. Presently completed the first two weeks of training (general fitness/pre training) and am redoing them to make sure my fitness levels are high enough to complete week 3.

    My weights / strength training priciples differ from Hart's High reps style training. My ethos after much research is DL and plyo. Essentially working for power and keeping the mass off to get a higher power/weight ratio. (look at bolt).

    Criticism is very welcome. It will help me to improve.

    Here goes:

    Good stuff, might venture in here for a visit now more often now:D

    Are you racing this summer or getting ready for next year? I assume you aren't racing seeing as you are doing general fitness.


  • Closed Accounts Posts: 190 ✭✭RJM22


    forgot to mention - I've no coach and no training partners. and no I'm not Edwin Moses!

    Week 1 Repeat all sessions covered more distance in less time compared to week 1
    F 1x15min run
    S 1x8min, 1x7 min run, 5 min rest
    S cancelled - off
    M 2x10min run, 5 min rest
    T 3x8min run, 4 min rest

    W (Today)rest


    re: Tingle: No not racing - plan on big indoor season, reloading after indoors and readjusting for outdoor season but as I said I usually aim for outdoors but college always gets in the way so I'm adjusting my goal for indoors this time.


  • Closed Accounts Posts: 190 ✭✭RJM22


    Plan Week 2 repeat:

    T 1x10,8,6,4,2min , 30s rest @ Newcastle/AM

    F 30 min 300 hills @Charlesland Hill/AM (Beat 11+)

    S 8x3min runs, 3min rest @Greystones Track/PM (90s consitant pace)

    S 20 min run (10 out/10 in) @Newcastle/PM
    If fresh AM - test max DL pre week 3.


  • Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Great to see a sprinter log i will be keeping close attention to it you seem to know what you talking about and Clyde Hart and Baylor have a great Sprinting tradition. It is interesting to see you incorporating a base building phase to your training also i thought that this was an ideal only used by distance runners


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  • Closed Accounts Posts: 190 ✭✭RJM22


    @ ecoli: well I guess what differs under Hart's ethos is that he believes there needs to be a stronger emphasis on the aerobic aspect of 400m training. However I know from doing this training last year that the aerobic base that you establish in the begining translates into being able to recover between reps. There is always a short amount of time allocated to rest as he believes that good 400m sprinting is essentially being able to sprint whilst tired.


  • Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    RJM22 wrote: »
    @ ecoli: well I guess what differs under Hart's ethos is that he believes there needs to be a stronger emphasis on the aerobic aspect of 400m training. However I know from doing this training last year that the aerobic base that you establish in the begining translates into being able to recover between reps. There is always a short amount of time allocated to rest as he believes that good 400m sprinting is essentially being able to sprint whilst tired.

    Understandable the strength to continue i feel would be key and i know one of the sub 48 runners when beginning to move down to this distance i thought his week run was a key to his success however i am not sure whether they still implement it in their training in more recent years?


  • Closed Accounts Posts: 190 ✭✭RJM22


    @ ecoli: are you talking about an 800m runner moving down, that you know of, or a 200m runner moving up? in week 5 the runs are dropped altogether and from next week I have 800s and 200 tempo runs. Interesting though! I will still have to warm down for 1 mile (!) according to this training plan after every track workout.


  • Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    RJM22 wrote: »
    @ ecoli: are you talking about an 800m runner moving down, that you know of, or a 200m runner moving up? in week 5 the runs are dropped altogether and from next week I have 800s and 200 tempo runs. Interesting though! I will still have to warm down for 1 mile (!) according to this training plan after every track workout.

    To be honest it was an average XC runner who decided to give 400 a go on orders of club coach and has never looked back since. The 1 mile is to allow the lactate to be flushed from your system without as much lasting effects. Though lactate only lasts up to a half hour after strenuous exercise the contraction of muscles to quickly causes stiffness and soreness which is why cooldowns + post workout stretching are essential especially doing high end stuff on regular basis such as sprinters do


  • Closed Accounts Posts: 190 ✭✭RJM22


    @ ecoli: Sounds like you're quite knowledgable on this. Can you crit my post workout for me please :D

    Typically:

    4 laps on grass(the grass following the track)
    Static stretching starting toes finishing at my head
    As much water as I can take on afterwards
    A bowel of whole grain cereal and milk (can't afford substitute but would go with provon - this is next best thing)
    Occasional ice/heat baths - 4 mins ice / 4 mins hot x 2.
    FOOD FOOD FOOD!

    anything missing?


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  • Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    RJM22 wrote: »
    @ ecoli: Sounds like you're quite knowledgable on this. Can you crit my post workout for me please :D

    Typically:

    4 laps on grass(the grass following the track)
    Static stretching starting toes finishing at my head
    As much water as I can take on afterwards
    A bowel of whole grain cereal and milk (can't afford substitute but would go with provon - this is next best thing)
    Occasional ice/heat baths - 4 mins ice / 4 mins hot x 2.
    FOOD FOOD FOOD!

    anything missing?

    Seems like you do things proper fair play with that. Only things that i would propose slight tweaks with are.
    1. while water is important need to replace salt content of body as it absorbs water into the body and is essential (isotonic drinks a possibility)
    2. Make sure to get meal into you within 90 min of the end of the workout. This is crucial to allow optimum growth and repair within the body Protein being key.

    Other than that you seem on the right track


  • Closed Accounts Posts: 190 ✭✭RJM22


    cool, thanks - i'll try to incorporate that into tomorrow's session!


  • Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    RJM22 wrote: »
    cool, thanks - i'll try to incorporate that into tomorrow's session!


    Best of luck with the training and hopefully few PBs along the way


  • Closed Accounts Posts: 190 ✭✭RJM22


    ha, well I should hope so, I haven't had a chance to break them in 6 years! thanks again


  • Closed Accounts Posts: 190 ✭✭RJM22


    T, 1 July

    1 x 10,8,6,4,2min runs / 30s rest

    Notes : Despite spending 6 1/2 hours driving around the country today I managed to get in my workout when the sun popped out which was nice, although humidity was obscene and I reckon I was the sweatiest man on the planet at that moment. 10 was taken easy 8, 6, 4 I worked hard at. 2 hurt (in the legs but not the lungs). Considering recording my diet from now on too...in an effort to better it each day.


  • Closed Accounts Posts: 190 ✭✭RJM22


    S, 4 July

    30 mins of 300m hills.

    Notes: Bettered previous best of 11 1/2. Completed 12 with a run back and started my 13th and got half way up before i ran out of time. Quite pleased with the result despite the heavy rain and slippery grass. Will try to complete 13 next time. Still can't find a 300m hill but since its tested on time a 220m hill will have to suffice.


    (Note to self - 3x60 strides were good. But need to start DL'ing asap.)

    also as per ecoli's advice i'm now off to cook myself some proper grub within 90 mins of finishing.


  • Closed Accounts Posts: 190 ✭✭RJM22


    S, 6 July

    Severely messed up my training yesterday! I was excited about doing a good session and ended up getting it all wrong. Was meant to do 8 x 3 min runs...essentially 90s pace per lap. Went off for my first one at a nice steady pace and came through in 58s! Thought ok ill try it again and look at my watch this time - ended up running a 600 in 90s! So basically I was lactic by then and scrubbed the session.

    Think maybe ill try it again tomorrow after todays scheduled session but this time ill do it on grass without any markings.

    Plan for today is 10min out/10 min in ... lots of static stretching afterwards!


  • Closed Accounts Posts: 190 ✭✭RJM22


    okay so woke up on Monday morning with aching shins and hamstrings. Now I'm prone to shin problems so I decided to not push my luck and rest them.

    This left me behind schedule and kind of procrastinating as to what to do next?
    Option A - skip redoing sundays session?continue with what I had sheduled despite missing that session.

    Option B - Repeat the week and do it properly so I'm ready for week 3?

    I still haven't decided but since this is the second time I've done week 1 and 2 in 4 weeks I think i'll move on to week 3. It's hard being your own coach....anyone got any opions on what's the best thing to do please?

    T, 7 July

    10min out / 10 min in

    Notes: paced it perfectly - I arrived back at the start point at 20min exactly. ran 2.85 miles in 20min so 7 min/mile pace (any good? - I've no idea about mile pacing?)


  • Closed Accounts Posts: 190 ✭✭RJM22


    Plan Week 3

    W - Proactive Rest / Core
    T - 24min run, 12out/12in @ Airfield PM (if dry) or reckee Shankill park(if wet) ; DL AM
    F - 8x3min runs, 3 min rest PM @ Airfield
    S - 30min of 300m hills AAM @ Hill must beat 13
    S - 3 x 800m (75s), 5min rest AAM @ Track

    Notes (replace 200 repeats with missed 800m session, feel its more important to include that base builder rather than an easy 200m session)


  • Closed Accounts Posts: 3,912 ✭✭✭thirtyfoot


    Interested to see how you progress on this. When do you plan to ditch the slog?


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  • Closed Accounts Posts: 190 ✭✭RJM22


    Hey thanks for the interest,

    Does slog mean Slo(w Jo)g? If thats what you mean then my final one will be in week 4. (15 min out/15 min in).

    Tingle, what kind of pace would you expect a decent quarter miler to do these in? My plan is taken from Baylor's 2004 schedule. I wonder what pace Wariner was doing these in per mile that year? Is my 7min a mile pace way off?


  • Closed Accounts Posts: 190 ✭✭RJM22


    T 9 July

    24min run - 12 out/12 in

    Notes: covered 1.62 miles out in 12min - covered the same distance in, in 11.5 min (and kept going for the extra 30s). Thats an avrg mile pace of 7min 15s. Wasn't feeling the may west on the way out, was running scared a little and lack of strength in legs this morning. But all in all I'm happy as the body feels good now (especially after 2 poached eggs / whole grain and turkey slices / banana...YUM!)


  • Closed Accounts Posts: 3,912 ✭✭✭thirtyfoot


    RJM22 wrote: »
    Tingle, what kind of pace would you expect a decent quarter miler to do these in? My plan is taken from Baylor's 2004 schedule. I wonder what pace Wariner was doing these in per mile that year? Is my 7min a mile pace way off?

    I really don't know. Michael Johnson says in his book that his fastest mile was 5:04 or something like that. 7 minute miles is alright I'm guessing but I would have no idea for certain.


  • Closed Accounts Posts: 190 ✭✭RJM22


    You mean slaying the dragon? I must of missed that but it's good info to know, thanks. I looked up the Bear Trail that they run on mapmyrun and it's 3 miles long. I'm racing a 1500m against my friends in two weeks time (just for fun, none of them are runners) and I think I'll run that extra 100m to see what my pb is...hopefully 5.03 :D


  • Closed Accounts Posts: 190 ✭✭RJM22


    F, 10 July

    8 x 3min runs, 3 min rest aiming at 800m per 3min

    Notes: absolutely destroyed the session! Went out to Shanganagh park in Shankhill which had some very nice flat grass. Had great form - high head, good posture, all leg action was behind me. Best session so far...also had the after session special : banana/cereal/2 poached eggs/turkey and whole grain toast/pint of water!:cool:


  • Registered Users, Registered Users 2 Posts: 223 ✭✭DJS


    Hey man I was just passing through and I came accross your blog. Fisrt of all im glad to see a sprinter on this and I have a few suggestions, im not trying to be negative at all.

    But from what I see is that your basing your training off baylors schedule, thats all well and good, but just because it was good for them(considering them guy were hugely talented anyway) it doesnt mean its good for you. If I was you id consider joining a club and get in contact with a sprint coach if you are serious about running you need training partners and a coach. Im a middle distance runner who used to train for 400ms and our training during the winter was intense. Here is an Idea of what we were doing.

    Monday - Circuits(core,stabilty,weight) + tempo 100m jog, 100m at half paced

    Tuesday - 10x200m in 30-34 starting off rest was 3mins but every week we brought it down till it was at 90seconds.

    Wednesday - Same as monday just the tempo was 200m jog, 200m half paced

    Thursday - we started with 6x300m aiming for 55seconds off 2mins rest
    Note that after 2weeks off this the times changed, 3x300m(55) 3x300m(52) After another two weeks we uped it more.

    1x600m(we started at 2mins and brought it down) 10mins rest
    4x300m(50seconds 3mins rest inbetween)

    after two weeks we did 2x600m and we always tried to lower the times every week.

    Friday was a rest

    Saturday - hills

    Sunday - 30min run(10mins easy,10mins hard,10mins easy)

    This is basically the winter training. I enjoyed it and it really sets you up nicely for indoors then. Its just an idea of what some of the young sprinters are doing during the winter.


  • Closed Accounts Posts: 190 ✭✭RJM22


    Thanks for the advice,

    but I'm in DSD and I had a very good coach but have decided to simplify everything - I have a very busy schedule september - may so if I train on my own then I can make it to every single session if you catch my drift. The schedule I'm following is very well planned and progresses each week - I'm very confident that I'm doing the right thing. I just need to keep my head up above teh water to notice what a coach would notice - what am I missing, what do I need etc.

    which at the moment is sleep - thanks for the advice anyway.

    (Edwin Moses is a good example of a coachless athlete. plus its an individual sport. plus sprinting is in lanes so you can only control what you are going to do, not what anyone else will do.)


  • Closed Accounts Posts: 190 ✭✭RJM22


    S, 12 July

    Was meant to do 30mins of 300m hills...set my watch to repition at 14 reps and was probably over ambitious coz it killed me (128.5s a rep and back instead of the usual 150s) - I was going too fast. So instead of chucking the session I switched it around to finish at 6 hills in 12min 30s - followed by 4 x 60m triangle starts uphill. Resulting in more of a speed focused hill session instead of endurance.

    NOTES : Lesson to be learnt - need to recognise that my progress will be more gradual on the hills - aim for completing the 13th rep properly next time and finishing out the session.

    So tomorrow I'm meant to do 3x800m in 75s a lap, 5min rest - I'm thinking about switching it with my 30min run at the start of next weeks session to just work on my aerobic base that little bit more before I start on the track. Depends how the body feels tomorrow.

    Also need to get more rest - went to bed at 2.30am and 4.30am last two nights - not clever.


  • Closed Accounts Posts: 190 ✭✭RJM22


    Week 4 Plan

    Okay finish week 3 first: 3x800m (75s) / 5min tomorrow and then roll into week 4 after tuesday complete rest (do nada)

    W - 30min run, 15out/15in @ Newcastle airfield pm. DL am if possible
    T - 2x800m, 1x600m, (72s) , 5 min rest @ Greystones Track pm [watch at 18s/100m 18/18/18/18]

    F - DL am / Core pm / flexibility work

    S - 30min of 300m Hills @ charlesland am [watch at 150s again, 12 reps]
    S - 15x200m (35s), 2min rest [watch at 8.75s per 50m 9/8/9/9] @ Greystones track or if I can get hold of a trundle wheel in time then Shanganagh pk. am.


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  • Closed Accounts Posts: 190 ✭✭RJM22


    M, 13 July

    30min run - 15out / 15in

    Notes : Good session, this is the longest run I'll do this year and it's rare for me to be consistent past 20mins so I was happy to cover 4 miles at a 7min30s pace average. I really enjoyed the 15out, felt very easy...I was concentrating on running behind me (so that I couldn't see my foot-strike if I looked down) soo maybe my success lay there. Good diet today too, will keep this up.

    Was schedules to do my 3x800m but I waited all day for the rain to stop and by the time it did the track was booked so I switched it with this which was my plan B anyway.


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