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One Lap Runner!

24

Comments

  • #32
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    Got kicked off the track during my warm up this morn, now I have to wait till this evening - damn u 3x800s - I will defeat you!


  • #33
    thirtyfoot
    Closed Accounts Posts: 3,912 ✭✭✭thirtyfoot


    RJM22 wrote: »
    [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.

    Yes, you are breaking the Michael Johnson Golden Rule - "Consistency".

    If you plan to do 14 x 150secs, you do 14 x 150secs and not 13 x faster than 150secs ;)


  • #34
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    true, well I learnt my lesson the hard way! I've got my 800s at 4 so I'll be looking for those consistent splits

    edit: tingle i've just realised what you mean. The aim of the hills session is to complete as many reps as possible in the alloted 30mins - hence the less time for each rep.


  • #35
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    T, 16 July

    [Schdeuled to do 3x800m @ 2:30 mins (19/19/19/18 100m splits), 5min rest. 4 x 40m starts.]

    Result : 2:30, 2:28, 2:28. in md spikes

    Notes: Very happy with the session. To be honest I was scared sh**less of this workout as it was meant to be completed last week and kept being put off (not my fault!) ... any way I had built up the session in my mind and I was happily surprised to find myself recovering redonculously quickly. Was breathing through my nose again at 2mins into my rest. Can't see how JDub is able to do these in his flats though - maybe I need to get better shoes...or a nike contract!

    Note: repeating first 2 weeks for the second time is paying dividends - do that again next season.


  • #36
    DJS
    Registered Users, Registered Users 2 Posts: 223 ✭✭DJS


    Nice session, training in spikes tho is a bit ifiy at this stage in your training. Have you considered a football pitch and just run for 3mins.


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  • #37
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    Oh absolutely - I started a new job and I'm waiting to get paid at the end of this month so I can buy

    Trundle wheel,
    Spray paint,
    Barbell and plates.

    Then I'll be a happy man - I'd definately prefer to be doing these on grass. I'll sort it out as soon as possible.

    Thanks for the advice.


  • #38
    thirtyfoot
    Closed Accounts Posts: 3,912 ✭✭✭thirtyfoot


    RJM22 wrote: »
    edit: tingle i've just realised what you mean. The aim of the hills session is to complete as many reps as possible in the alloted 30mins - hence the less time for each rep.

    That makes sense but what I meant was the fact that Michael Johnson always said always complete your session as planned. Never faster, never slower, never more reps or never less. He applies it to everything, weights, if you are planning 8 squats you do 8 and not 7 or 9 and so on. All about consistency. Consistent in training and then you'd be consistent in racing. Worked for him but then again he was MJ.


  • #39
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    F, 17 July 2009

    Okay so I did my first 200s today which is the bread and butter session and sets up the pace for the rest of the week:

    Scheduled to do: 15 x 200m @35s, 2min rest (9,9,9,8 50m splits)

    Thought to self half way through sesh - "oh man Tingles gonna lay into me!!"

    Result: 33,34,34,34,34,34,34,35,35,34,35,35,34,33,27. [in flats this time except last]

    Notes: I just find it hard to find a rythm at this speed - its too slow! I enjoyed the last two. Gave the last one an all out effort as your meant to but didn't bolt it in case I did something stupid. Not very consistent tho huh Tingle?

    Going to steadily reduce the rest by 5s each week to reach 1min30s rest by 7x200


  • #40
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    Notes to self: Rest day today but my right calf is all busted up - left one is fine...I think it has to do with my achiles area due to pronation...want to find a solution - need grass too

    started thread to solve issue - http://www.boards.ie/vbulletin/showthread.php?p=61203107#post61203107


  • #41
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    I'm starting a post to solve this re-occuring shin problem...staying with my ethos of training smart.

    http://www.youtube.com/watch?v=v7-Qd3ULWJ0

    intrinsic arch muscle weakness? (and associated back pain)

    tib posteria? (gets deconditioned over time /deep in the arch goes to tibia)

    glutes? leading to weak hips?

    need to work out how to strengthen these - gut feeling it could be the tib posteria and I often mis-diagnose it as calf pain.

    tomorrow some nice grassy hills after two days rest for my shin to calm down.




    More: http://thesportfactory.com/site/trainingnews/shinsplints.shtml Anteriar or posteria .... "Conditions that may resemble posterior shin splints include tarsal tunnel syndrome, tibial stress fractures, posterior tibial tendon rupture, flexor hallucis longus tendonitis, gout, arthritis of the subtalar joint or a fracture of the posterior process of the talus."
    "Stress fractures of the tibia present with pain similar to anterior shin splints."



    Just remembered my analysis at amphibious king showed my right arch was flatter - maybe I need to solve this problem
    Also I broke two toes on my right foot as a kid and they don't feel as strong in comparison to my left toes.

    More: flexiband exercises - http://www.youtube.com/watch?v=PsEkEkNgVcI&feature=related

    I've just worked out the connecting link in my body that connects all my injuries...right shin splints/right hamstring tears x 2/left rib movement/left shoulder subluxation....something is misaligned/weak in that link and is having a knock on effect - have a hunch it could be down to my 1. arches 2. glutes/pelvis/hip 3. that left rib...its prolly the arch though.

    Fixing this could be dependent on money and finding an expert physio...


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  • #42
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    Tu, 21 July

    30mins 300m hills - targeted 12 reps @ 2.5min a rep (up and down)

    Notes: managed to start the 13th rep (had 30s spare). Still working on my arches - flexiband seems to be working slowly - I will be very happy if I can solve the shin splint problem and resume a consistent schedule.


  • #43
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    Th, 23 July

    Scheduled to do 2x800m,1x600m - 72s pace (18s per 100m) / 5min rest

    Result 2:24, 2:24, 1:46

    Notes - Shin feels fantastic which I wasn't expecting - honestly I thought I'll do this session because I need it and just hope it doesn't knock my right shin out for a few days again. Apparently these flexiband exercises are working - but I'm still going to play it safe this week until I have the resources to get on the grass.

    again was racing through the opening stages of the first lap each time - hitting 16s and 17s - need to make sure I slow down enough to get the scheduled time - instead of jogging the last 10m to make sure I'm not splitting too fast!


  • #44
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    Week 5 Schedule

    F - 14 x 200m 34 1:55s Rest @track
    S - 2 x 800m (70s) [2:45 - no idea what hart meant here!] 5 min rest @track
    S - Rest
    M - 30mins 300m hills - 13reps @charlesland hills
    T - Bear Trail run - 3.5 miles if i remember - will use mapmyrun to work out route @Newcastle airfield?

    Notes - Contigency: if my shin does wreck itself after 200s tehn switch 8s with hills. Bear trail must be on grass. Looks like a nice week of training.


  • #45
    thirtyfoot
    Closed Accounts Posts: 3,912 ✭✭✭thirtyfoot


    RJM22 wrote: »
    Week 5 Schedule

    F - 14 x 200m 34 1:55s Rest @track
    S - 2 x 800m (70s) [2:45 - no idea what hart meant here!] 5 min rest @track
    S - Rest
    M - 30mins 300m hills - 13reps @charlesland hills
    T - Bear Trail run - 3.5 miles if i remember - will use mapmyrun to work out route @Newcastle airfield?

    Notes - Contigency: if my shin does wreck itself after 200s tehn switch 8s with hills. Bear trail must be on grass. Looks like a nice week of training.


    Could you space your track sessions so that they aren't on following days? May help with managing the soreness. Just a thought but may not fit in on the overall plan.

    I find consecutive days on the track can mess you up even when you don't have a niggle.


  • #46
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    good idea Tingle - thanks for the crit. Will also be nice to get a long run in before the 8s for recovery help.

    new schedule

    F - 2s
    S - Long run
    S - Rest
    S - Hills
    M - 8s


  • #47
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    F 24 July

    2.15 mile run - same distance as Baylor's bear trail.

    splits for future ref:

    completed in 13.40 (avrg mile pace of 6min21s, fastest mile=6min08s)

    1st gate - 4.15
    1mile - 6.08
    2nd gate - 6.2?
    finish - 13.40


  • #48
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    S, 25 July = 2 hours of tennis but I gave it socks so I saved it for today.

    S, 26 July

    Scheduled to do 14 x 200m @34s / 1min55s rest

    Result : 32,32,33,33,33,33,33,33,33,33,34,34,(29,25.5 in spikes)

    Notes : was epically windy - core was letting me down - should work on that next couple of days...happy with the last rep...1min50rest next week.

    Hills tomorrow
    8s on tuesday


  • #49
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    Gonna have a little race on Saturday so I'm spacing out the rest of this training to spread of this week

    M - Rest
    T - Hills
    W - 8s
    T - Rest + Warmup/Core
    F - Rest
    S - Race (pb 1500m)


  • #50
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Great log, I plan to target the 800/1500 distance next summer, so enjoying reading aspects of your training.
    Is it the nationals your racing?
    Regardless best of luck.


  • #51
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    god no! 5 weeks into training. No me and my friends are having a little race on saturday morning amongst other sports - its an annual event with pride at stake - got the long jump and shot to do too - hence rest!

    thanks though!


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  • #52
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    T, 28 July

    Scheduled to do 30min of 300m hills

    Okay so I waited all day for the rain to ease up so I could get a non slippery session on the Hills - had to go to contigency plan which is 30min run, which actually suits me as I'd like to test my ability before Saturday.

    30 min run - 15out / 15in
    Distance covered (in 29:42) = 4.13 miles
    Avrg Pace = 7.11
    First Mile split = (thought it was 5.45, haha!) but I'd imagine it was 6:45 as a let my foot off the gas after I saw my imaginary split (Tingle told me Johnson could do 5:05 miles and I'm aiming for a 5:30 1500m on Saturday.

    Its a nicw improvement on the last time I did this session too - 4miles in 30min at 7:30 pace.


  • #53
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    S, 01 August

    1500m time trial : 4min59s

    (in flats on a sopping track)

    also not bad for 9am after 2x100m races and a long jump competition!


  • #54
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    Week 6 Schedule

    M - Rest
    T - 2x800m @70s , 5min rest (8.30am GTrack)
    W - 13x200m @33s, 1min50 rest (3.30pm GTrack) / DL Morning
    T - 2x700m, 68s, 5min rest (3.30pm GTrack)
    F - DL AM
    S - 30min of 300 hills, 12 rep aim
    S - 5x350m @31,54, 5min rest

    M - Rest

    Ambitious, may have to switch F + Th


  • #55
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    W, 5 August

    Schedule: 2 x 800m @70s lap pace , 5 min rest

    Result:
    Rep 1 400m split = 64s
    800m split = 2min14s
    Rep 2 400m = 63s (shoelace came untied at 300m so I caned it to 400m)
    rested 1 min and completed the second lap.
    400m = 69s.

    Notes:     I always used to be scared of missing my splits on the 800m as it happened regularly last year. This year I seem to making them easier so maybe I'll calm the pace down a bit as I'm makingthe second lap splits okay.




  • #56
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    Th, 6 August

    Deadlift Max test.

    attempt 80%(70kg) of guestimated 100% (90kg)

    70kg - pass / 5 min rest
    90kg - pass / 7 min rest
    100kg - pass / 7min rest
    110kg - pass / 7 min rest
    120kg - pass / 7 min rest
    130kg - fail

    Notes : First day in the gym. Still need to find out my body weight but my aim is to lift 2xbody weight before indoors.


  • #57
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    Th, 6 August

    Scheduled to 13 x 200m @ 33s / 1min50 rest

    Result : 31,31,31,31,31.5,32,31.5,32,32,32,32,31,27.5 (all in flats)

    Notes : Was feeling the rythm which I guess is how running smooth feels like. So happy with that - 27.5 is a bit naf but it serves me right for all those over eager 31s.


  • #58
    Fitzington
    Closed Accounts Posts: 75 ✭✭Fitzington


    Whats the plan now.
    Are you going to move to middle distance next year,
    Or will you stick to being a sprinter?


  • #59
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    No way! 400s only - I'm only in week 6 of my training - next week looks a bit more normal to me -200s, 350s, 100s...I'd get bored doing middle distance.


  • #60
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    Okay legs dont feel great today - so I'm going to rest them and get some core work done.

    I'll swap my rest day from tomorrow with today.

    New Schedule:

    F - Rest
    S - DL am / 2x700m (68s), 5 min rest
    S - 30min 300m hills
    M - 5 x350m ([EMAIL="31@200m/54@350m"]31@200m/54@350m[/EMAIL]), 5 min rest
    T - Rest day
    (W - Start Week 7 Schedule)


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  • #61
    RJM22
    Closed Accounts Posts: 190 ✭✭RJM22


    S, 08 August

    Deadlift.

    Aim 3sets of 3reps@90%1RM (117kg rounded down to 115kg)

    ie: 3reps/5 depth jumps/5mins

    Set 1:
    3x115kg pass
    Plyos

    Set 2:
    3x115kg
    Plyos

    Set 3:
    Rep 1 - pass
    Rep 2 - fail
    Plyos anyway


    Notes :
    - Need some gloves again
    - Need to find out bodyweight
    - Did a little research for future reference:

    lift 90% to 100% as often as possible.
    Should average out 10 reps per session over the week

    100% = 1 rep
    95% = 2 reps
    90% = 3-4 reps
    85% = 5-7 reps

    Don't go lower than 85%

    Magic happens at 2.5x / 2,75x / 3x

    Reps and sets to 5 or less

    Range between 85% and 95% with occassional max attempts.


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