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    Re: Making myself a weight sledge

    Looks good, with one exception. The front for the attachment. I would make it a round hole. If you have a slot, the rope/chain may slide to one side and the sled will turn slightly sideways, which...
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    Sticky: Re: Lactate Threshold Training

    Not sure if you measure slope, gradient etc., but this link goes to a table that allows you to convert easily from one to another.
    ...
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    Re: Glen Mills the first coach to.....

    If tempo is all that is needed, why aren't 800m thru marathoners running sub 10.0? They do huge volumes of running at tempo pace. Its just dumb to say that genetics and specific speed work have less...
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    Re: The way of the "400" Thanks to KK

    Nick,

    What progression are you writing about? Page 7 of what?
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    Re: CFTS - Mark Mcoy Weight Training Routine

    Upper a.m.

    Speed/Lower p.m.


    Is this the way Charlie set it up? What about...

    Speed/Upper a.m.

    Lower p.m.
  6. Thread: Brain Fog

    by star61
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    Re: Brain Fog

    I second this post. Insulin has a mind numbing effect. Energy may seem normal, but mentally and emotionally you can still feel numb. Do you carb load before workouts or eat a lot of high glycemic...
  7. Thread: New to 400m

    by star61
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    Re: New to 400m

    If his second half of the race was as strong as the first, he should be able to go 24.5 + 26.5 = 51.0 If he can go sub 23.0 this year and his endurance was in place, he would be on pace for sub 50.0....
  8. Thread: 2 x 200m sets

    by star61
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    Re: 2 x 200m sets

    Thanks for that info. I'm assuming then that you're going out at about +1 compared to recent 200m PB. If so, come home pace is close to race come home projections for most runners. As compared to...
  9. Thread: 2 x 200m sets

    by star61
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    11,750

    Re: 2 x 200m sets

    What is a typical time for the backup rep? How many sets of this do you perform?
  10. Thread: New to 400m

    by star61
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    5,185

    Re: New to 400m

    I'm not an expert, and there are several on this board that may chime in, but I'll start it off. If he is capable of 23.2 for 200m, then 24.3 (+1.1) is about right for the first 200m. His second 200m...
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    Re: Clyde Harts programme

    Rich,

    You realize that a, b, c etc. are different example workouts that would be done on different days...they're not all done in the same workout.
  12. Thread: 2 x 200m sets

    by star61
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    11,750

    Re: 2 x 200m sets

    Good luck with your efforts. I will make a prediction here. If you are successful at accomplishing 200 + 200 off of 30secs at 90% of 200pb or better, you will be a much better 400m sprinter than you...
  13. Thread: 2 x 200m sets

    by star61
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    11,750

    Re: 2 x 200m sets

    Rich,

    Please report back on your progress with this session. As I'm sure you already know, come home pace is about 3 secs slower per 200m than best 200m pace. If I understand you right, your goal...
  14. Thread: 2 x 200m sets

    by star61
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    Re: 2 x 200m sets

    Pindaman definitely has a handle on the kitkat sessions. However, I do remember some discussion, I thought by kitkat, concerning a session that consisted of a 200 + 200 run off of 30secs. The first...
  15. Thread: 2 x 200m sets

    by star61
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    11,750

    Re: 2 x 200m sets

    Pindaman, kitkats 6 x 200 starts out with 2min rest, but doesn't it progress to 2 x 2 x 200 with jog back rest between reps and 20min between sets? I think the final 2 x 200 was off of either jog...
  16. Thread: 2 x 200m sets

    by star61
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    26
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    11,750

    Re: 2 x 200m sets

    And done at come home pace.
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    Re: Kit kats 400m program

    There was some discussion about using some very intense sessions to build up work capacity, etc., and it evolved into the discussion of the 6 x 250 @ 90% off of 90 secs. This session was met with...
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    Re: Kit kats 400m program

    I don't want to hijack the thread, but I would like to get some input form the kitkat followers on CF.com concerning the following training session which is very closely linked to the sessions being...
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    Re: The way of the "400" Thanks to KK

    Kitkat,

    There has been some discussion on another board about a very similar, but seemingly impossible, 400m workout. What do you think about 6 x 250 off 90secs in comehome pace (90% of 250m PB)?...
  20. Re: Your thoughts on plyometrics AM and speed training PM

    Should probably incorporate them into your main workouts as suggested, but you can also complex plyos in with your resistance training.
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    Re: Running tall VS Contact length

    Its an important distinction in terms of cause and effect. We train with the idea that we are training a function or process, that if improved, will result in better performance. But if the...
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    Re: Running tall VS Contact length

    I think it might be more clear to see that force generation begins before contact, but fcrce application, at least the force reponsible for forward locomotion, only occurs when the foot is in contact...
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    Re: New 55m National Record!!!

    Even though he is a few steps ahead, he still seems to be in the 'head down' positon longer than the other sprinters, who probably transistioned 5-10m before he did.
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    Focus on accel. Plenty of room for 20m accels in...

    Focus on accel. Plenty of room for 20m accels in a gym. Also, take this opportunity to learn to bound really well. Can easily be done in the gym and is one of the few things that may actually...
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    I don't understand what you're saying here. Its...

    I don't understand what you're saying here. Its always about the 'a', meaning that to increase Max V, the net horizontal force has to be slightly greater allowing a new equilibrium to settle in (a...
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