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Thread: SPP1 for Ice breaker meet

  1. #21
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    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by wermouth View Post
    Can you be more specific please
    number of runs and distance, week 1, 2, 3, 4 plus days
    I can't find the sheet I was writing those workouts on, but I did GPP for 5 weeks and I remember doing quite a few 3x6x60(10m) and 4x4x60(15m).

    I remember doing for speed:

    4x10m hill
    4x10m ground/push up starts
    4x15m hill
    2x15m ground/push up starts

    Just before SPP I did
    4x10m hill
    4x10m ground/pushup starts
    2x15m hill
    2x15m pushup/ground starts
    2x20m pushup/ground starts

  2. #22
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    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by Brett View Post
    I can't find the sheet I was writing those workouts on, but I did GPP for 5 weeks and I remember doing quite a few 3x6x60(10m) and 4x4x60(15m).

    I remember doing for speed:

    4x10m hill
    4x10m ground/push up starts
    4x15m hill
    2x15m ground/push up starts

    Just before SPP I did
    4x10m hill
    4x10m ground/pushup starts
    2x15m hill
    2x15m pushup/ground starts
    2x20m pushup/ground starts
    Details, please,
    what happened on Monday Tuesday etc... How many acc, how many other runs. Clear info please we don't know if 4x10m hill, 4x10m ground/push up starts, 4x15m hill, 2x15m ground/push up starts, was all what you did or there was something else added, find the sheet.

  3. #23

    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by wermouth View Post
    Details, please,
    what happened on Monday Tuesday etc... How many acc, how many other runs. Clear info please we don't know if 4x10m hill, 4x10m ground/push up starts, 4x15m hill, 2x15m ground/push up starts, was all what you did or there was something else added, find the
    sheet.
    Sometimes out of ease and convenience, a carpenters pencil(square/rectangularish and sawed off 4-6inches length) and a letter envelope(light and rigid when folded), may work best for jotting down fast quick notes for sprint sessions. Then one just has to transfer the 'quick notes/info' to their more detailed training log after sprint session.

    The pencil is easy to use and the envelope when folded provides a stable light unawkward improvised writing pad, that fits nicely in warmup gear pockets.

  4. #24
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    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by flettotenko View Post
    Sometimes out of ease and convenience, a carpenters pencil(square/rectangularish and sawed off 4-6inches length) and a letter envelope(light and rigid when folded), may work best for jotting down fast quick notes for sprint sessions. Then one just has to transfer the 'quick notes/info' to their more detailed training log after sprint session.

    The pencil is easy to use and the envelope when folded provides a stable light unawkward improvised writing pad, that fits nicely in warmup gear pockets.
    Sure, improvisation is great especially when you are multi-eventer why not? or even field/track athlete. Write a workout as it goes, on the other hand bad plan is much better than no plan.

  5. #25
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    Re: SPP1 for Ice breaker meet

    Rest today, good massage this evening.

  6. #26
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    Re: SPP1 for Ice breaker meet

    Went HI today - speed session.

    2x10 relaxed standing
    blocks:
    4x10 - last two timed - 1.86, 1.86
    2x20 - 3.20, 3.12
    4x25 - (got scared for a sec here but things turned up) - 3.89, 3.76, 3.68, 3.72

    I noticed that when I ran the fast times, I was running taller.

    Ended on a good note, so I'm back to baseline from last Friday.

    Weights:
    Squat 5,4
    Bench 5,5

    I've been getting 9 hours of sleep a night, so that probably helped.

    Supercompensate over the weekend, then see if I can build on it and improve next week. Thinking about that Monday/Friday speed+weights and Wednesday SE+plyos. I'll see how I feel though, and judge it recovery-based.

  7. #27
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    Re: SPP1 for Ice breaker meet

    So saturday i took off, yesterday I did active recovery - warm up, 4x100 fast jog, stretch, massage.

    Today, Monday, 9/15/14

    2x10m block - 1.86, 1.81 -PB
    3x20 - 3.20, 3.19, 3.17
    3x25 - 3.83, 3.76, 3.77
    4x30 - 4.39, 4.32, 4.28, 4.27

    Then did 3 x EFE no time, relaxed and focused on form.

    Weights:
    Bench: 5,5
    Squat: 5,5,2

    So basically time-wise, is was an OK session. I had good things and bad.

    From what I've been researching, my 10m time is great - it's basically around a 10.9 pace. Hit a big PR on that today with 1.81, compared to 1.86 which I was stuck on.
    My 20m is OK, it's around a 10.9-11.2 pace. Ran the 20s a tad bit slower than I'd liked today.
    My 25m of 3.68 is equivalent to an 11.2 pace. Was slower today on these. Still within the 5% allowance (i hit about 98% of that today)
    My 30m (and this session was my first time doing them during this SPP) of 4.27 is more so equivalent to an 11.6 pace or so.

    PRs so far...
    10m - 1.81
    20m - 3.12
    25m - 3.68
    30m - 4.27

    An obvious dropoff at 25-30m, with the difference being 0.59s. This should dramatically improve over time though once I keep extending the accels. Because 20-25 is faster at the moment, with 0.56, and eventually 25-30 split will be faster than that.
    Not too worried about the 30m times at the moment. I improved throughout the reps of the 30m so that's what mattered.

    I still need to drop my 25 and 30m times more though. It would be nice to get around 3.60 by 25m, and under 4.20 by 30m. I definitely feel weak though past 20m, once I start getting tall. Of course, I haven't done any max velocity yet so I'm not panicking at the moment. Just hoping I can reach those goals soon though. That's why I did the EFE today, just focused on posture and form. But yeah, from 10-20m I'm on a 10.9 pace, in fact my 10m is excellent like I said, but now I guess it's just a matter of time of getting a bit more 25m and 30m under my belt and they should get better.

    Just crazy to drop off from 10.9-11.2 pace all the way down to 11.6 pace within 10m. Which, isn't horrible, but I definitely need to work on the 20-30m segment. Which obviously today was my first time doing 30m starts, and though I didn't run anything scorching other than my 10m PR, I think I got some good exposure. What I mean is, I only got faster with each 30m, and they were still within the 5% intensity dropoff (at about 2% - 4.20 goal time, 4.27 today's time). So the volume only helped.

    I still have to suspect that the 10m PR may have affected the rest of the session a little though. That's why I moved on after I ran it.

    Tempo tomorrow, thinking about 3x3x20 SE split reps for Wednesday + plyos instead of weights. Thoughts???
    Last edited by Brett; 09-15-2014 at 05:24 PM.

  8. #28

    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by Brett View Post
    So saturday i took off, yesterday I did active recovery - warm up, 4x100 fast jog, stretch, massage.

    Today, Monday, 9/15/14

    2x10m block - 1.86, 1.81 -PB
    3x20 - 3.20, 3.19, 3.17
    3x25 - 3.83, 3.76, 3.77
    4x30 - 4.39, 4.32, 4.28, 4.27

    Then did 3 x EFE no time, relaxed and focused on form.

    Weights:
    Bench: 5,5
    Squat: 5,5,2

    So basically time-wise, is was an OK session. I had good things and bad.

    From what I've been researching, my 10m time is great - it's basically around a 10.9 pace. Hit a big PR on that today with 1.81, compared to 1.86 which I was stuck on.
    My 20m is OK, it's around a 10.9-11.2 pace. Ran the 20s a tad bit slower than I'd liked today.
    My 25m of 3.68 is equivalent to an 11.2 pace. Was slower today on these. Still within the 5% allowance (i hit about 98% of that today)
    My 30m (and this session was my first time doing them during this SPP) of 4.27 is more so equivalent to an 11.6 pace or so.

    PRs so far...
    10m - 1.81
    20m - 3.12
    25m - 3.68
    30m - 4.27

    An obvious dropoff at 25-30m, with the difference being 0.59s. This should dramatically improve over time though once I keep extending the accels. Because 20-25 is faster at the moment, with 0.56, and eventually 25-30 split will be faster than that.
    Not too worried about the 30m times at the moment. I improved throughout the reps of the 30m so that's what mattered.

    I still need to drop my 25 and 30m times more though. It would be nice to get around 3.60 by 25m, and under 4.20 by 30m. I definitely feel weak though past 20m, once I start getting tall. Of course, I haven't done any max velocity yet so I'm not panicking at the moment. Just hoping I can reach those goals soon though. That's why I did the EFE today, just focused on posture and form. But yeah, from 10-20m I'm on a 10.9 pace, in fact my 10m is excellent like I said, but now I guess it's just a matter of time of getting a bit more 25m and 30m under my belt and they should get better.

    Just crazy to drop off from 10.9-11.2 pace all the way down to 11.6 pace within 10m. Which, isn't horrible, but I definitely need to work on the 20-30m segment. Which obviously today was my first time doing 30m starts, and though I didn't run anything scorching other than my 10m PR, I think I got some good exposure. What I mean is, I only got faster with each 30m, and they were still within the 5% intensity dropoff (at about 2% - 4.20 goal time, 4.27 today's time). So the volume only helped.

    I still have to suspect that the 10m PR may have affected the rest of the session a little though. That's why I moved on after I ran it.

    Tempo tomorrow, thinking about 3x3x20 SE split reps for Wednesday + plyos instead of weights. Thoughts???
    How exactly do you time your runs?

  9. #29
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    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by robin1 View Post
    How exactly do you time your runs?
    Freelap. They're all accurate.

  10. #30

    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by Brett View Post
    Freelap. They're all accurate.
    Are you using the touch pad to start the clock? If not, how do you start the clock?

    Here are my splits from a race that would have been around 11.0x FAT if a proper starting system had been used. They are all from the exact moment my hands leave the ground at the start, ie equivalent to using a touch pad: 1.77 (10m), 2.90 (20m), 3.44 (25m), 3.95 (30m).

    Assuming you used a touch pad, your times roughly correspond to 11.30, 11.88, 11.83 and 11.95.

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