Good effort under fire there mate! When I saw you were going to do the 200, my first thought was how precarious a banked indoor 200 looks (I have never run one). I'm sure you'll have better luck with the 200 outdoors. If not, the 800 will still be waiting ;)
Did you witness any memorable performances during your visit?
I’ve reached out to this gentleman to find out what HE does for training. Amazing achievement.
I chatted later that day with Oscar Peyton who finished second. He was nursing a hamstring injury and had to use a standing start, but he still ran .04 off the previous world record. This was a great race by both runners.
fisky wrote:
I chatted later that day with Oscar Peyton who finished second. He was nursing a hamstring injury and had to use a standing start, but he still ran .04 off the previous world record. This was a great race by both runners.
Absolutely. Oscar, with a standing start, was very close to the old record himself! It’s going to fun to watch them in Outdoor!
Congrats on your times as well!
MastersTube wrote:
I’ve reached out to this gentleman to find out what HE does for training. Amazing achievement.
that is fast, i will be happy when i get under 9 seconds for 60m consistently
Last week I did a session with the local club group. 5x200, 5x100 in 38/18 sec. A hard but nice session on a cold winter evening. Had to postpone my tempo session on the weekend due to a dramatic opening to the pollen nightmare season. So yesterday it was tempo 4x2 min/2x4 min/4x2 for 24 minutes total. Pretty solid thanks to rain-cleared air but still a bit weighed-down by allergy. It's tough to split the difference between overdoing it with the additional immune-system burden and just maintaining hard-won fitness the next few months :/ Next year I will be in the Southwest for sure to get away from the "green cloud nightmare", I couldn't pull it off this year.
Sprintgeezer wrote:
This is going to sound ridiculous (unlike the other things I have posted😂):
I do weights almost every day.
Days I don’t feel great, I will go for only 30-40 mins, and do small movements, but still try heavier weights, like dumbell bicep curls with 50-60 lbs, or delt flys with 35-40 lbs. The important thing is stimulus, so heavy weights, lower reps. You get plenty of low-weight reps while sprinting.
Good days normal workout, like bench, etc—but usually for only 60-65 mins.
My big squats are now limited to usually only one day per week: Sunday morning, before the day has sapped my energy. Huge workout, incapacitated for the remainder of the day, and Monday is most often a rest day.
But I admit I need it, physically and psychologically, YMMV. I have been traveling skiing for a month, and I miss it greatly. Can’t wait to get back into the rhythm next week.
Sorry, missed this but thanks for the info. I don't do free weights / machines (various reasons) but I am working on the bodyweight exercises. Occasionally I get the intensity wrong and have to change whatever it was I thought I was going to do at the next track session.
Our outdoor season kicks off in a few weeks and I will gradually reduce the intensity of the gym work as it progresses. Was hardly doing any gym work last season - my first for decades and carrying an injury and hip flexor issues - so not sure how this will pan out.
X Y wrote:
... still a bit weighed-down by allergy.
I use a device called an AllerRinse in allergy season. It's a bit like a nettie pot. Check it out on Amazon.
Sounds like a nasal rinse? I have almost no nasal issues, instead it's various combinations of burning eyes, asthma,arthritis, brain fog, heaviness and fatigue like flu. If I get a muscle tweak it drags on due to inflammation. Claritin seems to help a bit but I hate taking meds, especially on a chronic basis. Sprinting is better than distance due to lower exposure levels, but right now I need to build base for summer. I do a half hour on a stationary bike each morning which helps keep exposure down.
injuries seem less and less evident now. I felt my strained glute medius other day doing kettebell swings, but no nerve trouble for a week now.
Ran 3km today slowly, 10km on bike and some light upper body.
Tomorrow back to my twice weekly leg strength routine of very strict step downs, step ups, single leg stuff like rdls and so on.
Another week in the books; slightly higher volume with an emphasis on LT work after the previous sprint-heavy week. One session of a mixture of two and four-minute LT intervals for 24 min total on Monday, and Friday was a 7-mile LT fartlek in the pouring rain with both hills and flats, my favorite being a few reps of 300m on a slight decline to get sustained turnover.
Body is doing well despite heavy pollen, 23 miles total for the week plus the usual three hours total of daily bike spinning.
Wednesday will be another track speed session with the fast kids.
Looking forward to warmer weather, a couple of 60 degree sunny days coming up.
able to stride out now pretty freely. Stepdowns seem to be helping my weak leg in terms of strength. Going to curt down the long runs for while I rebuild some leg strength/power. 10km bike rides five or six days a week will give some basic fitness with just one or two easy runs per week. 35 cadence pushups last night, hand release.
Sunday I did a slow motion video of myself running at slower than 400m pace. I used a clip-on smartphone mount and mounted it on a hurdle. Overall, my form was good, but several minor form flaws were visible that I plan to work on. The big surprises were how my shoes (carbon) and ankles seemed to collapse with every strike and my knees weren't as high as they felt to be. I'm going to start taping my form once a week to work on these minor issues. I think switching to spikes and a faster pace will be informative.
One of my kids took a video of me running a 40m effort last week. It was both informative and somewhat sobering! I think part of me still thinks I'm mid-twenties...
yes, videos are good, but the truth can be shocking to view as my body withers away and the strength and power goes. However, it would be a lot worse if I stopped.
Ran yesterday, and after two months, I can now stride out 100%. Looking forward to some 60m or 100m reps on Friday on grass.
today, sprints followed by strength work.
Did not go flat out runners grass track. Freelap timed 3x60 10.5, 3x100m 17.01
fisky wrote:
Sunday I did a slow motion video of myself running at slower than 400m pace. I used a clip-on smartphone mount and mounted it on a hurdle. Overall, my form was good, but several minor form flaws were visible that I plan to work on. The big surprises were how my shoes (carbon) and ankles seemed to collapse with every strike and my knees weren't as high as they felt to be. I'm going to start taping my form once a week to work on these minor issues. I think switching to spikes and a faster pace will be informative.
I watched the 200m Final at Torun in my age group and used a Chrome video extension to slow the video to .10 of normal speed to analyze the form of the winner compared to my form. His cadence was 245! Armswing was a little more compact. My cadence is around 205-210. Interesting. I plan to video myself again this week and look for things I can improve.
Coming off an unusual 8-day stretch with 3 tempo sessions, I almost missed our club track workout but sure am glad I didn't, as it was a beautiful, warmish evening. I alternated 50/100 with a rolling start, running alongside the young bucks doing their intervals. Rest was 2.5-3.5 min. Compared to a similar session a month ago, I dropped over half a second from my 50s and well over a full second off my 100s, despite shorter rest, and reps went to 14 total instead of eight. Averages were 8.7 for the 50s and almost bang on 17.0 for the 100s, with a little dropoff the last few. Absolutely the best speed session of this winter/spring cycle and very encouraging when I needed it. Consistency is paying off.
It was motivating and inspiring to watch the Torun coverage this week. So many dramatic races! Watching Joe Gough drop a 30-second last 200 in the M70 1500 was breathtaking.
A LOT of incredibly fast times in Toruń Poland at the 2023 WMA Masters Indoor World Championships! World Records falling all over the place in a lot of various divisions. If you haven’t watched the coverage, there is a link to the all of the streams in the description of the video.
Enjoy!