I was only able to run 7.39 this year. I'm a little faster now.
wow! How do these comapre to your lifetime PBs?
Originally Posted by kidscoach
Following up on Bold's post, how closely do you follow KK's template?
I was a hi 10.5 in college and 21.6 never got to run healthy tho. Also ran the 55m in 6.28 and went to nat's. (choked on the hardwood)
As far as kitkat, this year I got back in touch with speed so my week looked more like:
Mon: 4x1, 2x2 tempo followed by warmup movements.
2x50 build up, 4x20step accels
either 4x30's hot or 10, 20, 30, 40blk starts
60's or 80's or 100's depending on where we were in the season.
Tue: tempo or 400 specific work
Thurs: Same as Monday without block work only 3x3x30fly
Fri: SAM without block work and 2x either 255, 290, 300 or 325
This is roughly how it looked after SP phase
This took me from 11.61 to 11.31, 23.98-22.74
and 53.80 to 53.24 so far. Still have Sydney...
Having lost a medal in the World Masters 200m this year by dying several deaths in the last 20m, I can relate to the original post here. The same symptoms have cost me in a few other races too. My take is as follows:
In relative terms, I'm still improving at 60m, 100m and 200m (I'm 55 and returned as a Master at 46). Over 200m, I've also managed to maintain a steady actual improvement up to this season. Nothing therefore seems wrong with basic speed, or overall speed endurance. My WMA 200m heat and semi were my strongest races of the year, with no rubber legs at the end of either. In fact, they felt very relaxed, and had strong final 50m phases. I would rule out the easy option, which would be to dismiss the problem as "an age thing".
However, the final (and some other high pressure races) was spoiled by tying up, and that feeling of "running on the spot" rather than forwards at the end of the race. I will admit that these races were probably also spoiled by not "running my own race" - being too distracted by what was going on in other lanes, and tensing up big time as a consequense. Can't think why, as Masters, we might be any more or less prone to this sort of distraction-tension, but working to eliminate it will be on my agenda this winter.
Is your athlete perhaps too focused on what the younger ones in the training group are doing, for example, and needing just to regain focus on her own race? I've concluded that, for me, there's enough evidence that the problem lies not in physical, but mental/psychological preparation.
You know Tom, I'm thinking its both mental and physical prep. I'm learning at "our age," with any decent speed in place, we're better served training for seconds at the end of a race rather than tenths in the start as Charlie so aptly stated.
That said I am really working in the SE - SS2 zones of speed work.
[QUOTE=kidscoach;228182]we're better served training for seconds at the end of a race rather than tenths in the start as Charlie so aptly stated.QUOTE]
the best trained athletes can only maintain maximum intensity for 8 seconds, the aim of the start is to get out as fast as possible using the least amount of energy possible.
When the masters athletes are 170-180m into it (20-30m to go, obviously, which is where you said the problem starts, or at least becomes evident), how far into it would the younger athletes be?
Maybe the younger athletes don't have the same fade because they get to 200m before it becomes an issue, but if they ran 220m or 230m, they'd have the same problem.
Charlie has always said that the 100m for very young kids is an endurance event, rather than a speed event. Maybe the same sort of thing is happening here, to some extent.
I think MSO nailed it: look at the times involved in the racing between the younger and older athlete, I bet that will tell the difference. The older, by dint of being slower, is getting deeper into glycolytic acidosis because the race is taking longer to finish
I would venture that the 100 is an endurance event (albeit speed) for any age group to some degree. How much more the 200?
The best I could do the last 2 years was 23.8, with some 400 training behind me, I run 22.74. I listened to what Charlie said, observed the charts from Vancouver 04 and realized that I could train short speed all I wanted, but until I worked up into special speed 1 with any consistency and aggressive tempo work I was destined to fade in the 200. Now its 11.7-11.04 for my 200.
hey kidscoach, how much tempo running are you doing in each session.