| Payday |
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Yesterday I ran 1:09 flat for the quarter. Looking to go sub 60 by end of summer. Looking for training tips from experts and so called experts from LetsRun. I also ran a 32.52 200M about 2 weeks ago. What should I focus on mainly? How often should I lift and how often should I do track workouts? Should I consider Yoga? I ran a 53.87 in college, but now I am 40 and not sure if I will ever get close to sub 54. Also I have had hamstring injuries, so I know I need to be careful with my training. Any help would be appreciated. |
| Metoo |
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I'm looking at doing this too. I'm older too - I run a 16:50 5K and can usually hit 1:07's in the 400 and 31's in the 200 after brutal, long interval sessions. It's clear that speed, not strength is my issue. We have a trifecta track meet that pits us against a few other local clubs and I'm trying to score the highest amongst the groups - 1600m, 800m, and 400m are added to together for a total time. Lowest time wins. I almost won except that I got stomped in the 400...not happening this year. |
| Coach Owl Birdo |
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Without a coach it will be hit or miss. If you haven't already completed a decent GPP program or lack an aerobic base it doesn't look good. First you need to understand the three energy systems. The workouts flow from there. The most crucial issue is to not get injured - speed kills. So listen to your body, Minimize the use of NSAIDS. Check out speedendurance.com, elitetrack.com and brianmac.com. Also Google Clyde Hart 400 meters. You can use his schedules and just pro-rate the numbers for your target. You'll want to cross-train too - I like speed work in the deep section of the pool. Don't overdo the plyos! Do lift for power at 5 sets of 5 at 75% of max. I would spend more time doing dynamic stretches rather than Yoga. Of course if you wanted one good season, you could do lots of 300s, 150s and flying 30s, at 90% with lots of rest - 5 minutes - and go heavy of plyos and take lots of Alieve. |
| Payday |
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I was thinking of starting my training with some 2-300's. I want to stay away from anything under 200M just to make sure my hammy doesn't give me any problems. The difference now is that I lifting more especially lower body and I think this will help. I am more concern about not getting injured than actually running under 60, but I guess we have to worry about these things when we get older. |
| powergeezer |
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I'm about the same age and have the same goal this year. Looking at your numbers, 32.5 200m is simply too slow. You need around 27 flat in the 200m to have a shot. Obviously you don't want to get injured, and should avoid e.g. explosive 30m starts, but you need to do flying 20m segments to work MaxV (use 40m to build up). You should also try to do say 4-6 x 150m with ~5 mins rest. Do them smoothly with the type of efficiency you will need during the 400m. You can use a 5m "run in", so that you don't have to accelerate too hard. Those should be around 21 secs. Once those are comfortable, you need speed endurance. Try 200+200 split runs off 1 min rest. You can extend those to 250+150 and 300+100. Your total time should be ~60 secs (you can use a 5m run in for the second segment) On another day, try 6x200m @32.5-33.0 with 2 mins rest. These get brutal after the first 4, but if you can't do it, you are not ready. Finally, there is a huge difference between 69 secs 400m and <60 secs. Try some 300m time trials and try to get <44 secs, then move out to 350m and finally 400m. You will do better in a time trial than a masters race. In a race some guys running 52 or so will pull you out too fast and you will die horribly on the home stretch... |
| i kinda like running |
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Let me get this straight. You think 32.5 in the 200 is too slow for a sub-60 quarter? |
| Payday |
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I realize that I have some work to do to get under 60. I did get to low 63 about 3 yrs ago. During that time I was having hamstring issues. I was also able to get my 300M near 44 flat. Just to give you a little history of my training, I have been running local 5K's around 24. I ran around 17's in college, but that was then. I love running, but I love running on the track and the quick stuff and decided to dedicate my efforts more to the shorter stuff than the longer stuff. I don't mind a slow 45 min recovery run, but my heart is the track as far as running. Tomorrow I was planning on running 2 300's, one around 52 and another around 50. Then trying to run a 200 around 31 or 32. I haven't really started to train for the 400 so I am hoping I can make some gains with my training to give me more confidence. The 400's I have run recently have been time trials and my "training" has basically been slow jogs. Yesterday when I ran my 400, I ran kind of even splits. It was a little windy and I hit the 200 mark just over 34 and ran the 2nd too against the wind in 34 high. I might have a 1:07ish yesterday if I was running with someone, but I will have a better chance at getting someone to run for office than to run with me, but as I get closer to my goal, I should be able to get someone to hold the watch. I still run with a little fear and I am holding back a little, but hopefully with more training that will go away. |
| meanoldguy |
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go buy a bicycle and get some weight off. I don't know that 60 is worth getting out of bed for. Why not pick something like swallowing goldfish or something? Clearly you're too scared to do enough work at a speed that will help you reach your goals. So go buy a bike - its what I used when I rested my injured hammie between sprint races. You can build the strength up then pop out there and rip off a 59.9. Though for the life of me unless there is a case of beer on it, I don't know why anyone would care. |
| Mr. V |
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If you honestly have an interest in running fast in the 400m again I'd love to help you break 60. I coach at the collegiate level right now and I would enjoy helping you out with the training since you've already ran in college before. email me if you're really interested. jim.vahrenkamp@augie.edu Best of luck! |
| Payday |
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Thanks Mr V. Do you charge for your advise? Ran a 50.75 300M today. Was raining so I may have lost a second when I ran. Did a couple of 100M's after the 300. Will run another 300 soon. Will let you know how it turned out. |
| Crazykoi |
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Why not, do you work for free? |
| the clarifier |
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I retreated from serious running due to hamstring issues. I do, however, still enjoy getting on the track for some "quicker" work. The key is running under control. Things that helped me get quicker: warm-up, then 16 x 100 pickups on a football field 6-10 x 150 cutdowns (starting very easy) 8 x 200 (200) concentration on form and relaxation 4 x 300 accelerate each 100 If you are continuing to worry about your hamstring, I'd recommend tune-up deep tissue work every 6-8 weeks. Good luck |
| 55 at 44 |
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If you have hammy probs go to a deep-tissue/ART therapist and have them work both hammy and QUADS where you probBABLY have old tears etc. which are hindering your progress quite apart from your being a fatass. |
| Payday |
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Such a happy group on this board. |
| Just my 2 cent |
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You get, what you pay for. Just look, at your leg and racing times |
| Payday |
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Such a happy group on this board. |
| Payday |
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If you can't be helpful just don't respond. It's that simple. |
| 99 cent joke |
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Did you pay to post today? What about the gas in your car? |
| $$$$$$$guy |
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This is free advice bro. You don't, need to pay me. |
| PayDay./ |
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Free tempo workout. Run 10 x 7000's all out. Then run 5 x 3000's up hill. |