Well an example of a workout the distance team did over the winter was a 12x400, 1 min rest in between each, 2 sets of 6, after 6 reps, walk 1 lap rest.
Well an example of a workout the distance team did over the winter was a 12x400, 1 min rest in between each, 2 sets of 6, after 6 reps, walk 1 lap rest.
Average time of your 400s and best race times from indoor track?
Average 400 time in that 12x400 was legitimately around 1:15 average. I remember getting 1:18 on a few near the end and around 1:11 at the beginning.
Indoor track times... Yeah I don't Really want to share those lol lets just say they were really really bad
With a 2:18 best 800, your 12 x 400 day was a race with those times.
Since you are racing your workouts, the workouts you seem to do better will be those preceded by more rest and have nothing to do with the type of work you do.
)*&tfcTFC wrote:the workouts his coach has him do are close to 2nd lap pace. Maybe not the first "all out" rep but all the partially recovered reps after that are very close.
Once he has done that type of work at practice, having him do more after just isn't going to help
the partially recovered part is what prevents it from being useful for the 500-800 segment. Even a minute or two allows anaerobic back into the game.
A less stressful add-on workout is a long series of 100 flying-start on/off's with the on segments in 16 seconds, and the off's just slow enough to continue. By the 3rd or 4th on segment, the aerobic system is fully recruited, and pH is near its threshold which minimizes lactogenic contribution. So if you do 10 on reps, at least half of them will be like the 2nd lap, maintaining race pace on aerobic power.
That's more efficient than doing longer reps where you have to get through several hundred meters just to get into that aerobic-speed territory, and then have to recover to be able to do it again at the target pace. Instead, get to O2max level and hover there for a few minutes. Done properly it is like running the 500 to 600 segment over and over again, at least 5 times, in a workout of only 1000 meters + 900 jog.
Bad Wigins wrote:
a long series of 100 flying-start on/off's
to preempt the inevitable wise-guy post, that's 100 meters, not 100 reps.
Okay... I just came back from a really crappy quad meet.
4 teams in the 4x8, was running alone the entire time, got 2:22, wanted to save energy for the 400 and the 800.
Next was the 400, was on pace for 57. Then last 100m, my arms just seemed to fade. Does anyone else have the same feeling? After the first 200, I pushed hard and last 130-140 meters my arms just tightened up so much, especially forearms but also upper arms. It was so hard to sprint the last 100 because of that. Ended with a 59...
And then the only thing between the 400 and the open 800 was the 300 hurdles, which probably took 15 minutes. I was still coughing from the first 400 (I get a very, very dry feeling in my throat, not the EIA I had in my chest at the beginning of the season, I constantly have to drink water and my mouth gets dry very easily even after, so I have to take small sips of water every minute or two)
Last 800 was pretty much sh*t, pretty much jogged the 2nd lap
Also I've noticed recently that I don't feel cardiovascularly exhausted after meets anymore. In past seasons such as XC and winter track to some extent, I would feel completely spent after a race; my heart rate would stay above 100 up until later that night, I felt in general very, very tired. When I finished the 800m today, the main pain I was feeling came from the dryness of my throat - ended up doing the gag thing right before you throw up, but nothing comes out, i just gag once until I can get some saliva. I noticed I didn't feel tired, my arms and my legs felt kind of tightened but I quickly recovered. So yeah I just wanted to note that i've been feeling a lot differently after races.
Also some other stuff about me
I'm pretty skinny - 130 pounds, 5 ft 8. Actually I was 120 during cross country and part of winter season, end of winter season I started gaining weight.
What weight should I aim for and how should i gain that weight?
Was wondering if I should do cross country this year. From past experiences doing cross country makes me lose alot of muscle and weight, and I'm (for once) actually starting to build some muscle in my triceps/biceps, as well as legs/visible abs. Though a guy I met at the meet today said that XC base phase/mileage helps a ton with the 800.
You should do cross country. Nothing you lose in cross is muscle, those new muscles you found this spring are here to stay as long as you do some minimal lifting a couple times a week. You might slow a couple seconds in your 400 during cross but you will bounce right back in the winter.
I wonder if the dry throat was from pollen?
Yes it's so simple! Just run on a track with the wind to your back!
Also, he switched me from distance to mid distance because I would do very well in the interval workouts ranging from 400m-800m and any intervals over 1000m I would suck at
WTF. You should be working at the things you suck at, not what you can already do.
asdfghjklqwerty wrote:
on pace for 57.
...
Ended with a 59...
If that means you started in 28.5 and finished in 30.5, that's fine. +2 at that pace is equivalent to +1.5 for an elite.
If it means you started in 27.5 and could have finished in 29.5 but faded to 31.5, that would not be so good.
15 minutes is not enough time to recover all your ATP let alone restore pH to normal. Of course the 800 was no good.
Yeah it sucked. I tried suggesting to my coach that I Should run then 4x400 instead of the open 400 but he really doesn't like slow kids (i.e. me) and he says he put me in these races so close together so I can "work" and "get better" .....
I was on pace for 57 since I was ahead of a kid who ran a 58. in the last 150 i made a surge ahead but in the last 75 meters he passed me