fisky, some great results at US masters. Just looked at my age group and plenty under 60 seconds. I would be happy to get under 66 seconds this summer.
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Fisky, as someone who has national medals from 20 years ago, but only gold in relays, your story is inspiring. It looks like you dominated the event. I was surprised you didn't run the 200, but sometimes "one and done" is a better way.
8km on treadmill, including 10x300m@13kmh with 100m jog (45 seconds) 8kmh between. Pulse 167 max (91%) which was around the aim of the program I am following.
It's been a fantastic last week or so which included separate 400 and 800 paced interval sessions for the first time in well over a decade, as well as a good tempo session and the usual easier supporting sessions. The 400 session was a race predictor under perfect conditions that is 10 x 100 with a strict 100m three minute walk back. Reps went 17.5, 17.3, 17.3, 17.3, 17.1, 17.2, 17.2 16.8, 16.8, 17.1 for an average of 17.1, 68 second pace. The negative split was due to a form epiphany of using my arms properly. Absolutely over the moon about this one, coming as it did a.month after a pure speed session with a sweep of short distance PRs.
The 800 pace session was with the track group and included 5x200 in 38.0 to 38.7 and 5x100 in 18.0 to 18.8. Rest averaged 3 or four minutes.
Tempo this morning was my usual 4x1200 on a forest path. Reps 1,2 and 4 were my fastest so far on this course. Tempo this morning was my usual 4x1200 on a forest path. Reps 1,2 and 4 were my fastest so far on this course.stest so far on this course.
... 10 x 100 with a strict 100m three minute walk back. Reps went 17.5, 17.3, 17.3, 17.3, 17.1, 17.2, 17.2 16.8, 16.8, 17.1 for an average of 17.1, 68 second pace. The negative split was due to a form epiphany of using my arms properly.
This is the beauty of many-rep workouts. After a few reps, you get tired so you try something a little different... and it works!! Well done!
I watched a video of my 400m final at USATF Masters Championships. I was struck by how slow our cadence was compared to the younger groups. My cadence was 208.5 steps per minute. Gary was a little faster... maybe 215. Winners of the M55 and M60 were 227 and 234 cadence respectively. I have to improve my cadence.
Wednesday: 9x200m (60 second standing recovery). Averaged 42.6. Goal was sub-45.
Thursday: 8x 30 meter 50 lb plate-tow sprints in 8-10 seconds.
Today: 50 minute walk/jog on the trails in the rain. Never even broke a sweat. I worked on cadence drills with a little bounce up the hills... 30 seconds followed by walking.
... 10 x 100 with a strict 100m three minute walk back. Reps went 17.5, 17.3, 17.3, 17.3, 17.1, 17.2, 17.2 16.8, 16.8, 17.1 for an average of 17.1, 68 second pace. The negative split was due to a form epiphany of using my arms properly.
This is the beauty of many-rep workouts. After a few reps, you get tired so you try something a little different... and it works!! Well done!
I watched a video of my 400m final at USATF Masters Championships. I was struck by how slow our cadence was compared to the younger groups. My cadence was 208.5 steps per minute. Gary was a little faster... maybe 215. Winners of the M55 and M60 were 227 and 234 cadence respectively. I have to improve my cadence.
Wednesday: 9x200m (60 second standing recovery). Averaged 42.6. Goal was sub-45.
Thursday: 8x 30 meter 50 lb plate-tow sprints in 8-10 seconds.
Today: 50 minute walk/jog on the trails in the rain. Never even broke a sweat. I worked on cadence drills with a little bounce up the hills... 30 seconds followed by walking.
Thanks and I 100% agree. Much as I enjoy more varied sessions of reps with various rests and distances,a ladder session of ten reps at race effort is invaluable for honing event-specific pace and technique.
Pretty quiet this week but I found an amazing tool for overspeed training: an Assault curved self-propelled treadmill at my climbing gym. It is kind of unpleasant to me for moderate pace as it feels kind of unstable, but I can accelerate to full blast in a few seconds and using the handrails can get some amazing turnover and stride extension, with little or no impact stress. I will try to integrate it on my easier days to see if I can develop a semblance of a too gear.
My weekly tempo of 4x5min on a forest trail has improved by nearly a full minute per mile over the last 15 weeks despite no other endurance running at all. Downright crazy, but I'll take it 😎
This is the beauty of many-rep workouts. After a few reps, you get tired so you try something a little different... and it works!! Well done!
I watched a video of my 400m final at USATF Masters Championships. I was struck by how slow our cadence was compared to the younger groups. My cadence was 208.5 steps per minute. Gary was a little faster... maybe 215. Winners of the M55 and M60 were 227 and 234 cadence respectively. I have to improve my cadence.
Wednesday: 9x200m (60 second standing recovery). Averaged 42.6. Goal was sub-45.
Thursday: 8x 30 meter 50 lb plate-tow sprints in 8-10 seconds.
Today: 50 minute walk/jog on the trails in the rain. Never even broke a sweat. I worked on cadence drills with a little bounce up the hills... 30 seconds followed by walking.
Thanks and I 100% agree. Much as I enjoy more varied sessions of reps with various rests and distances,a ladder session of ten reps at race effort is invaluable for honing event-specific pace and technique.
Pretty quiet this week but I found an amazing tool for overspeed training: an Assault curved self-propelled treadmill at my climbing gym. It is kind of unpleasant to me for moderate pace as it feels kind of unstable, but I can accelerate to full blast in a few seconds and using the handrails can get some amazing turnover and stride extension, with little or no impact stress. I will try to integrate it on my easier days to see if I can develop a semblance of a too gear.
My weekly tempo of 4x5min on a forest trail has improved by nearly a full minute per mile over the last 15 weeks despite no other endurance running at all. Downright crazy, but I'll take it 😎
have not had a day off for months, so perhaps i was feeling it today.
at track, 5.1km run walk including 8x100m timing last 80m flying feelap. slight tail, mainly crosswind. last five 80m were 11.90, 11.84, 11.68, 11.92 and 11.62.
then stepups, 6 high, 6e reps 2x4kg dumbells, 3 more sets of stepups, walking lunges, single RDLs and single calf raises.
Then run/walk 4.4km
This post was edited 2 minutes after it was posted.
after 2km warmup, did 5x400m@14kmh with 60 seconds@8kmh between. Supposed to do six, but I was really hurting so did not want to flatten myself at this stage of year.
Had to back off last week as probably overdid intensity week before, although maintaining 50km running and 100km cycling per week.
yesterday 6km walk run on treadmill, including 10x100m at desired 800m race pace (18kmh).
Then did best ever stepups this year with my new strict form with rear foot completely flat while i push through front leg. 6 high aerobic bench steps, plus 2x5kg dumbells for 22 reps (11e).
Followed by 4 sets of walking push sled, and 3 sets of RDLs (just 70kg).
This summer has been among my most enjoyable in over half century as a competitive runner. Recent highlights are further improvement in my every- other-week endurance session. I have improved my vo2max/tempo pace by over a minute per mile in the last three miles, to my near- bewilderment.
I have been doing most of my easy miles on a kick scooter, which is amazing for.building leg strength. The other angle is what I call "steep rough hiking " on off trail or poor trails which makes all my joints feel " bulletproof".
Then last Wednesday I was doing a moderate track fartlek when to my good fortune the " fast kids" were finishing their session with a bunch of 200s ....FAST. I jumped in for the final 100 of each and was clicking into the 16.x zone....my fastest in 16 years. It felt amazing to be shoulder to shoulder with the young guns for a few (6) well-earned striders.
So lots of cross training, lots of recovery and great nutrition and sleep...now getting ready for Fall climbing season!
Friday watching Aussies get smashed by Slovenia basketball, did a big stretch in chair and calf felt like it ripped off from severe cramp.
Took Saturday off, just cycled 20km.
Sunday 9km 60 minutes running on treadmill 300m stride 10kmh, 100m walk, HR 140 to 120.
today 4.3km 30minutes including 8x100@90 per cent effort on rough grass at army gym as working 15 hour shift.
Then step ups 10e 50cm box/2x6kg dumbells, 5x10 hops each leg (about 4 feet apart), 4x10 jump squats, and 52 steps (26e) walking lunges bodyweight. Tonite will do some calf and ab work.
For the past two weeks, I've been dealing with a back injury to one of the deep muscles to the right of the lower back... part of the erector spinae maybe? I've seen three medical professionals... a sports MD, a PT, and a neurology expert. Yeah, I know. The last guy sounds strange, but they all found similar problems with my back. The good news is that all three of these medical professionals agree it's not related to vertebrae so I should be able to fix it and return to regular training.
The downside is that the physical therapy is so intense that it sets me back as much as a workout so I've limited my running. I felt better this week so I did these workouts.
31 Aug 2x3x200m w/45 second recovery on first set and 60 seconds on second set... 6 minutes between sets. Averaged 40.x/200m
2 Sep 8x100 w/60sec recovery. Averaged 21.2. Easy workout to see if back was okay to do a harder workout the next day. (Normally, I'd be doing 200m reps faster than this pace.)
3 Sep 2 sets of 3x150 w/60 second recovery. 10 minutes between sets. 28.x 28.x and 28.x on first set. 24.6 28.x and 31.0 on second set. Disappointed. I should have been under 27 on all reps. Between sets, I did some slow motion videos to see if any form flaws were noticeable.
The back physical therapy exercises are wearing me out. I have to do them twice a day and it takes over an hour each time. They include lots of putting a la crosse ball under a trigger point and holding it for 2 minutes.
The therapy makes sense and I think it will work, but I didn't get the back problem overnight so it's probably going to take a few weeks.
xy, I have a kick scooter. I should probably add it to my routine. It would take the impact off my back.
It is fun and you are able to control the movement pretty much completely. I like doing one block fartleks with a slight incline to work different muscles and movements.
I tend to have a stiff lower back some mornings but my hike/scramble "cure" seems to sort that out well and I am waking up pretty limber.
