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Thread: First outdoor meet of the year.

  1. #111

    Re: First outdoor meet of the year.

    Update on K's progress since last posts above:

    After being diagnosed with Mononucleosis, with enemia/low ferritin/Thyroid issues/ other issues all tied to the Mono infection, I took 'K' completely out of sports for about a 3 month period.
    No workouts at all, no weights, nothing... just lots of rest, healthy eating and recovery/recuperation.

    In early summer, because of her fully unknown health issues, she was unable to sprint and she begged to be able to still compete in meets, running in the 800m instead, which she has always planned on working up to the 800m, but because of the issues she wanted to change now, even though I tried explaining to her that she had not trained for that distance, thus, her training for this coming season is 400m/800m, moving up to the 800m distance.

    In late Fall, K' started a GPP program, based on Charlie's GPP program... lots of hill runs.

    After about 6 or so weeks of the GPP, 'K' worked to a 400m/800m SPP program I patched together from what she had done in the past and from other programs.

    The first 4 weeks or so, these were her SPP program workouts:

    Monday:
    2 mile warm-up
    Drills
    20m/30m/40m/50m/60m/150m ladder runs @ 95%, jog back recovery, repeat in reverse order.
    Weights

    Tuesday:
    2 mile warm-up
    Drills
    Charlie's Big Circuit Tempo run

    Wednesday:
    2 mile warm-up
    Drills
    4 x 300m @ 95% w/15 minute recovery between runs
    Weights

    Thursday:
    2 mile warm-up
    Drills
    5-6 mile tempo run

    Friday:
    2 mile warm-up
    Drills
    4 x 600m
    Weights

    Saturday:
    2 mile run
    Drills
    3 x 4 x 85m Hill runs @ 95%, steep 15% grade

    Sunday:
    OFF



    I then modified her SPP program to this:


    Monday:
    (1) mile warm-up
    Drills
    20m/30m/40m/50m/60m/150m ladder runs @ 95%, jog back recovery, repeat in reverse order.
    Weights
    Sprint EMS Session

    Tuesday:
    (1) mile warm-up
    Drills
    Charlie's Big Circuit Tempo run
    Ultra Endurance EMS Session

    Wednesday:
    2 mile warm-up
    Drills
    4 x 600m @ 95% w/15 minute recovery between runs
    Weights
    Sprint EMS Session

    Thursday:
    (1) mile warm-up
    Drills
    Charlie's Big Circuit tempo run
    Ultra Endurance EMS Session

    Friday:
    (1) mile warm-up
    Drills
    4 x 1000m w/ 15 minute recovery

    Saturday:
    (1) mile warm-up
    Drills
    3 x 4 x 85m Hill runs (same steep 15% graded hill)

    Sunday:
    OFF


    I tried to work in the distance first, then with the rest, as somewhat short to long approach.

    She last worked to this 12 week program about 2 weeks ago, as High School track has now started.

    As I added in the longer runs and EMS sessions, I dropped the weights from 3 days/week to 2 days/week, lowered the 2-mile warm-up to 1-mile and replaced the 5-6 mile day with Charlie's Big Circuit tempo run.

    As you can imagine, 'K' had lost a huge amount of fitness and it took some time to get back into shape.
    She had wanted to run on her schools cross country team, but of course unable to.

    We have big hopes for a great season even though she is starting from behind and quite late at that.

  2. #112
    Member
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    Jan 2007
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    1,592

    Re: First outdoor meet of the year.

    Thanks for posting! Hope this spring season is a great one. Set backs don't have to mean the end, but just a hurdle to move on to the next big thing!

  3. #113

    Re: First outdoor meet of the year.

    Thanks for the support ESTI, you have been a great help over the past few years.

    Even though her training was late and somewhat lacking, she is responding very well.

    During the second week of High School track (2nd week of March), the coaches had K run with some boys on 2 different days of 300m Auto Timed trials. She said she did not run her best, as the boys could not keep up with her and everyone was laughing at them making it hard to be serious. First 300m she ran 41.9, second she ran 41.7.

    She is excited and confident in her upcoming season.

    I posted in another thread K's first 400m of the season (ran yesterday):
    http://community.charliefrancis.com/...274#post251274

  4. #114
    Senior Member
    Join Date
    Nov 2004
    Location
    Toronto, Ontario, Canada
    Posts
    750

    Re: First outdoor meet of the year.

    Quote Originally Posted by rich121 View Post
    Thanks for the support ESTI, you have been a great help over the past few years.

    Even though her training was late and somewhat lacking, she is responding very well.

    During the second week of High School track (2nd week of March), the coaches had K run with some boys on 2 different days of 300m Auto Timed trials. She said she did not run her best, as the boys could not keep up with her and everyone was laughing at them making it hard to be serious. First 300m she ran 41.9, second she ran 41.7.

    She is excited and confident in her upcoming season.

    I posted in another thread K's first 400m of the season (ran yesterday):
    http://community.charliefrancis.com/...274#post251274
    Congrats on the performances so far Rich. It sure is a lot easier to run fast when your biochemistry isn't working against you. Good job getting that stuff sorted out!

  5. #115

    Re: First outdoor meet of the year.

    Quote Originally Posted by T-Slow View Post
    Congrats on the performances so far Rich. It sure is a lot easier to run fast when your biochemistry isn't working against you. Good job getting that stuff sorted out!
    Thanks T.. I also appreciate the help you have given, enjoyed all the phone conversations and especially meeting with you last Fall.

  6. #116

    Re: First outdoor meet of the year.

    Posted this in another thread in "My Training Journal", but will add here also:


    Re: K's 400m/800m 2015 HS Senior Year progression



    Spring break for the past week so no competition to report. She has had regular practice Monday thru Saturday and I changed her lifting to 3 days this past week and will now lift 2 days a week until closer to the end of season.

    K is very excited to compete in her next meets in the coming weeks. This past Saturday her coach had her run a 600m time trial by herself (she is the only 400/800m runner on team)
    Her time was 1:35.00 (auto timed).

    We have traveled to a couple different DII universities that interest K in our state (looking at pre-med) trying to get athletic/other scholarship... getting down to the wire.

  7. #117
    Member
    Join Date
    Jan 2007
    Posts
    1,592

    Re: First outdoor meet of the year.

    1:35 is flying. If she can finish, should be 2:10, for sure sub 2:15 and shouldn't have trouble getting a spot on a college team. Might just be what teams still have money left. If they have a need in 400/800 types, they may come up with it. Some may want her to run cross country to. Most Big 10 schools 800m girls ran 2:10-2:15. I would say a 56 400 would make it better.

  8. #118

    Re: First outdoor meet of the year.

    Quote Originally Posted by ESTI View Post
    1:35 is flying. If she can finish, should be 2:10, for sure sub 2:15 and shouldn't have trouble getting a spot on a college team. Might just be what teams still have money left. If they have a need in 400/800 types, they may come up with it. Some may want her to run cross country to. Most Big 10 schools 800m girls ran 2:10-2:15. I would say a 56 400 would make it better.
    K had planned on running for her high schools cross country team last fall, but was unable to due to spending the fall recovering from her previous illness. She placed 5th at 4A State Championships both 9th and 10th grade with her schools team, but tried to limit her distance training/running.

    In the past, this has been a very competitive State in the middle distances in both high school and college. Last year,
    one of the schools K would like to go to won the womens NCAA DII National title.
    Yes, we were told if she got her 400m down to 56, that would get the $$. Neither are looking at her now as an 800m runner until she gets under 2:17, then that will also be a consideration for $$. The biggest issue now is time.

  9. #119
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    Jan 2007
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    1,592

    Re: First outdoor meet of the year.

    It drives me crazy some of the time requirements, especially in distance events. This spread sheet are the middle distance results from a few D1 Midwestern colleges. Notice their HS 800m times and their progressions over the years. I didn't add the year they ran the HS time, though.

    https://docs.google.com/spreadsheets...gid=1011799459

    I did some more analysis of the top schools too. It's interesting the progressions you find

    https://docs.google.com/spreadsheets...#gid=777538486

    I hope for her sake she can find money, but often not getting it right away leaves for room to get it later on potentially. Although money helps from the parents side, it's not always the best fit for the runner. With my current girl, we had looked at several schools and their approaches were not very similar. She is a very low mileage girl (less than 40 most of this year) and schools had more of a 5k/10k focus to training, this was not going to help her for several years. Few girls can be competitive D1 5k/10k runners on 50 miles a week.

  10. #120

    Re: First outdoor meet of the year.

    Posted this in My Training Journal thread today:

    Re: K's 400m/800m 2015 HS Senior Year progression



    The couple of meets up to this point have had at least 25 MPH sustained winds, with up to 40 MPH gusts... and of course, nice calm weather leading up to and after meets

    FINALLY a meet without a lot of wind!
    One of the best annual high school meets in the northwest.

    K ran her second 400m of the year today (Saturday) and even though it is early in the season, having had a short pre-comp training season (and losing 3 months to doing absolutely nothing due to illness) the training clearly agreed with her.

    Last year at this very same meet and same time period, she did quite well.
    Today, she bested last years 400m time at this meet by a full 2 seconds and even a new PR of 57.38!

    Here is a video of the 400m event (Lane #2, wearing red top/blue shorts):

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