Right now, it's the 200, but I have to get into 800m shape by September.
I can't optimally train for the 400/200 and the 800 at the same time.
The limiting factor is recovery. I do three track workouts/week. When I replaced one of the interval workouts with an 800m-specific workout, I couldn't handle my next hard day.
I plan to start 800m training after the USATF Southeast Regionals this weekend.
Good luck this weekend. What is the event in September?
Fisky that is a fantastic opener. Age grades to 92+%! I don't know where you normally stack up, but that is some rarified air in our game. You certainly have a sub 70 under good competitive conditions. At this point do you consider the 200 or 800 as your secondary event?
Right now, it's the 200, but I have to get into 800m shape by September.
I can't optimally train for the 400/200 and the 800 at the same time.
The limiting factor is recovery. I do three track workouts/week. When I replaced one of the interval workouts with an 800m-specific workout, I couldn't handle my next hard day.
I plan to start 800m training after the USATF Southeast Regionals this weekend.
Good luck fisky with this weekend and later 800m.
I rate the 800m the best race of all, but not sure I will ever get the nerve up to run a hard one.
Still the 800m training will help me run the 400m, and i will run a few 800m races.
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Got in a nice session of 2x (5x50) with a set of 5x100 in between. 50s in 9.0 to9.3, 100s 17.5 to 18.0. Recovery 3 to 6 minutes, with a set of 10 floppy cones set up as wickets run a couple times during the recovery, plus some traffic cone hurdle hops.
Long session on a beautiful warm summer eve. Sufficient in and of itself for fun and regeneration.
Right now, it's the 200, but I have to get into 800m shape by September.
I can't optimally train for the 400/200 and the 800 at the same time.
The limiting factor is recovery. I do three track workouts/week. When I replaced one of the interval workouts with an 800m-specific workout, I couldn't handle my next hard day.
I plan to start 800m training after the USATF Southeast Regionals this weekend.
Good luck fisky with this weekend and later 800m.
I rate the 800m the best race of all, but not sure I will ever get the nerve up to run a hard one.
Still the 800m training will help me run the 400m, and i will run a few 800m races.
Sorry Chris I tried to upvote but my fat finger hit the down arrow and I can't fix it. I agree the 800 is king but takes no prisoners. I've never done one easy but I once ran a race with a huge negative split a was pretty much laughing at the finish near my lifetime PB
I rate the 800m the best race of all, but not sure I will ever get the nerve up to run a hard one.
Still the 800m training will help me run the 400m, and i will run a few 800m races.
Sorry Chris I tried to upvote but my fat finger hit the down arrow and I can't fix it. I agree the 800 is king but takes no prisoners. I've never done one easy but I once ran a race with a huge negative split a was pretty much laughing at the finish near my lifetime PB
I did one last summer on grass by myself, went through 1m30 but died to run 3m10. That was painful enough. Had run a 80 second 400m fifteen minutes earlier.
Albury record, where I live, is 2m50, so would like to get that at least.
Ran 72 seconds for 400m last season in a trial before injuries ended my season, so should have enough speed to get under 2m50 given all the fitness stuff i am doing, but we shall see.
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did my 5 minute aerobic power session today at 13.5kmh. Pretty comfortable and pulse was right on was expected from going at 3km pace (167 of a 184 max).
It's been a minute but summer running is going well. Lots of intervals, hills and fartleks as per status quo.Although it is very different from mileage based base training, I feel that I am retaining hard won speed from Spring and getting some decent strength on the middle distance side of the 400/800 equation. Still no races but my one and only shot at the 300H hurdles is.coming up next month so I may jump on that...so to speak :)
Did 60m sprints in morning during long easy run, and came back three hours later to do leg weights. No good, could feel how tired i was riding my bike to gym in afternoon.
Will go back to doing weights straight after sprints.
This morning 6 reps of flying 60m. Sadly very slow, although with runners on a rugby field. Fastest was 8.8, which is simply not good enough.
Later did stepups, and box jumps. Felt so weak when started on 18 inch height, but ended up getting a bit more aggressive and doing 3x8 on 24 inch box.
Total run/walk for day 9km; bike 16km.
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Chris... For the last month, I've been doing 30m weight plate tows either at the end of a workout or as a workout on its own. I think it's a great workout and the movement is closer to sprinting than weightlifting.
I use a chest harness and just drag the plate on the grass from a standing sprint start position. I changed the weight depending on how low the grass was cut that day to get the right amount of resistance. I tried 10, 30, and 60 meters, but I settled on 30 meters because it was about 8 seconds. You might try 40 or 50 meters. Recovery was until I felt ready to go, typically about 2 minutes. A few times, I drug the plate while walking backwards to the start.
I ran the USATF Masters Championships in Greensboro, NC this past weekend. I won my 400 meter prelim heat in 1:12:08 and the final in 1:11.21. It was my first individual national championship after 19 years of masters competition and 8 years of racing the 400m. The temperature was in the upper 80s and it made me heat sick before the prelim. I did my warmup indoors at a nearby Planet Fitness and the heat didn't affect me as much in the final.
Yes. The entire library of all the races, including prelim heats, is available. You have to go to the following link and sign up. You can get a month subscription for $12.99/month. Once you sign up, you can follow the link to 2023 USATF Masters Outdoor Championships.
Chris... For the last month, I've been doing 30m weight plate tows either at the end of a workout or as a workout on its own. I think it's a great workout and the movement is closer to sprinting than weightlifting.
I use a chest harness and just drag the plate on the grass from a standing sprint start position. I changed the weight depending on how low the grass was cut that day to get the right amount of resistance. I tried 10, 30, and 60 meters, but I settled on 30 meters because it was about 8 seconds. You might try 40 or 50 meters. Recovery was until I felt ready to go, typically about 2 minutes. A few times, I drug the plate while walking backwards to the start.
I ran the USATF Masters Championships in Greensboro, NC this past weekend. I won my 400 meter prelim heat in 1:12:08 and the final in 1:11.21. It was my first individual national championship after 19 years of masters competition and 8 years of racing the 400m. The temperature was in the upper 80s and it made me heat sick before the prelim. I did my warmup indoors at a nearby Planet Fitness and the heat didn't affect me as much in the final.
Fantastic stuff fisky on winning national 400m championship, and with a great time.
Yes, I need to move beyond just weight training and do some power stuff more relevant to sprinting. My best season ever was just running and hopping stadium stairs, although i did have a lot of strength prior to the ten months of specific training.
I am getting fitter for sure, but i need to get more leg power back.
This post was edited 1 minute after it was posted.
Chris... For the last month, I've been doing 30m weight plate tows either at the end of a workout or as a workout on its own. I think it's a great workout and the movement is closer to sprinting than weightlifting.
I use a chest harness and just drag the plate on the grass from a standing sprint start position. I changed the weight depending on how low the grass was cut that day to get the right amount of resistance. I tried 10, 30, and 60 meters, but I settled on 30 meters because it was about 8 seconds. You might try 40 or 50 meters. Recovery was until I felt ready to go, typically about 2 minutes. A few times, I drug the plate while walking backwards to the start.
I ran the USATF Masters Championships in Greensboro, NC this past weekend. I won my 400 meter prelim heat in 1:12:08 and the final in 1:11.21. It was my first individual national championship after 19 years of masters competition and 8 years of racing the 400m. The temperature was in the upper 80s and it made me heat sick before the prelim. I did my warmup indoors at a nearby Planet Fitness and the heat didn't affect me as much in the final.
That's what I'm talking about!! You were talking some crap about the heat prior to the meet. I'm happy that you went through and pulled it off. Congrats.
A year ago I thought I was finished. Hobbling to painfully walk after too much inactivity trying to heal a torn meniscus. I started PT and it's been slow and steady. After 11 months they let me cautiously introduce running. Yesterday I did 6x200m pain free, the fastest in 40 seconds. Still a long way to go but hope is finally alive.
