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Thread: SPP1 for Ice breaker meet

  1. #51
    Administrator Angela Coon's Avatar
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    Re: SPP1 for Ice breaker meet

    There is nothing wrong with caution and it's good advice to practice judgement which will error on the side of less not more.
    Should you be playing Flag Football? How serious are you about your training? If you need or want and enjoy FF great but you can't be too surprised as well that injury prospects are increased with activities you spend less time doing.
    If you insist on playing football you need to make sure you are doing a full warm up and warm down before and after you play.
    Part of successful long term training includes daily regenerative rituals. These include all the things you are able to do yourself without spending heaps of money unless you have it to spend. Espons salt baths after training, Targeted supplementation for strength and recovery in the form best suited to you. Protein shakes are no brainers for almost the entire population let alone athletes. Any minerals and vitamins that assist absorption or improve sleep make sense as well.
    Do you routinely do contrast baths?
    If possible running 2 sets of 10 x 100 on half speed of the 1000 meters with half as much rest is possibly better in terms of giving you a well needed flush if routine soreness persists.
    ( You run the 100 meters and walk half as much as you might otherwise but you need to slow the speed down on the runs or you won't be able to sustain 2 sets). Most people under estimate the value of the volume even if it means super low speed tempo . I know I've heard members here talk about the speed of tempo. I've done very fast tempo ( it's relative to your capacity don't forget) and I've done very slow tempo. We have used tripling or bumkicks in place of tempo runs.

  2. #52
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    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by Angela Coon View Post
    There is nothing wrong with caution and it's good advice to practice judgement which will error on the side of less not more.
    Should you be playing Flag Football? How serious are you about your training? If you need or want and enjoy FF great but you can't be too surprised as well that injury prospects are increased with activities you spend less time doing.
    If you insist on playing football you need to make sure you are doing a full warm up and warm down before and after you play.
    Part of successful long term training includes daily regenerative rituals. These include all the things you are able to do yourself without spending heaps of money unless you have it to spend. Espons salt baths after training, Targeted supplementation for strength and recovery in the form best suited to you. Protein shakes are no brainers for almost the entire population let alone athletes. Any minerals and vitamins that assist absorption or improve sleep make sense as well.
    Do you routinely do contrast baths?
    If possible running 2 sets of 10 x 100 on half speed of the 1000 meters with half as much rest is possibly better in terms of giving you a well needed flush if routine soreness persists.
    ( You run the 100 meters and walk half as much as you might otherwise but you need to slow the speed down on the runs or you won't be able to sustain 2 sets). Most people under estimate the value of the volume even if it means super low speed tempo . I know I've heard members here talk about the speed of tempo. I've done very fast tempo ( it's relative to your capacity don't forget) and I've done very slow tempo. We have used tripling or bumkicks in place of tempo runs.
    Haven't done a contrast shower/bath in a long time.

    No supps, as I've done quite bit of research on this, and find my diet optimal. But I will try slowing the tempo a bit (normally I would say I go about 70%) and see if I can get more volume from it, and try contrasts after sessions. I was really getting a ton of tempo volume during this summer when I was racing, and during this GPP, but yeah, lately I find the soreness limiting the volume on it as I feel more form breaking down sooner. I would do something like 2000-2400 one session, and 1200-1800 on two other sessions, around 5000 a week, which was pretty high for me. Now I'm struggling to get 4000 a week.

  3. #53
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    Re: SPP1 for Ice breaker meet

    9/24 Wed. - HI

    Again, some plus and negative today

    (I'm about to post films on my other thread for Tslow in case anyone cares)

    3x10 - 1.87, 1.85, 1.83
    4x20 - 3.15, 3.16, 3.23 (realized I needed to increase the rest a little from 3-4 minutes to 4-5 mins), 3.14
    2x25 - 3.73, 3.72
    Then... I apparently hit a wall and had to stop - 2x30 - 4.42, 4.39...

    Did 2x10 fly, sub max focusing on form again. Will emphasize flys of Friday/Sat though.


    What are your opinions on when to include flys in a workout (first/last)? During the summer, I did fly work first, before block starts, and it worked well. Would it work better at the end though?


    Overall, it was a good session up until I tried 30m. Looks like I've begun to stabilize my 20m a bit. Just was surprised at the lack of volume I was able to handle today.
    That being said, I did do a total of 11 starts, which I think is pretty modest.

    So maybe my next session's focus (looks like Fri or Sat) will be the longer accels (focus more on 25-30) and flying 10's. Thoughts?

  4. #54
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    Re: SPP1 for Ice breaker meet

    1300m tempo yesterday. Could have done more but my time was limited

  5. #55
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    Re: SPP1 for Ice breaker meet

    9/26/14 Friday HI

    So, tried implemented the block technique that was suggested to me. (closer to the line, hips higher, blocks closer together)

    3x10 - 1.93, 1.92, (then I decided I should "split the difference" and go inbetween what was suggested to me and what I have been doing, then ran) 1.87

    2x25 - 3.77, 3.76

    Then, here's where it really blew

    2x30 - 3.47, 3.46 ... ??? fml.

    Well, not sure what's going on there, I was running in the 4.2's last week. But I did a bit of fly work after.

    4x10m fly
    2x15m fly

    If I'm gonna suck, might as well try and suck less by focusing my strength, which is, max v.

    Squat: 5,4

    Cool down = tai chi

  6. #56

    Re: SPP1 for Ice breaker meet

    I think you mean 4.47 and 4.46 on the 30m starts. I agree with the others in regards to these issues with your starts. I think you lack the strength to achieve those positions. I would make sure to include more strength work including medball work. I would also stop doing block work for a little while. I would do some prone starts, push-up starts and falling starts. Let the positions take care of themselves, then move back into block work.

  7. #57
    Administrator Angela Coon's Avatar
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    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by Brett View Post
    9/26/14 Friday HI

    So, tried implemented the block technique that was suggested to me. (closer to the line, hips higher, blocks closer together)

    3x10 - 1.93, 1.92, (then I decided I should "split the difference" and go inbetween what was suggested to me and what I have been doing, then ran) 1.87

    2x25 - 3.77, 3.76

    Then, here's where it really blew

    2x30 - 3.47, 3.46 ... ??? fml.

    Well, not sure what's going on there, I was running in the 4.2's last week. But I did a bit of fly work after.

    4x10m fly
    2x15m fly

    If I'm gonna suck, might as well try and suck less by focusing my strength, which is, max v.

    Squat: 5,4

    Cool down = tai chi
    Brett,
    Would you be curious to know how many arguments I used to get into with my coach about not getting instant results? There were many.
    I am not saying that it's not frustrating to not get a result.
    But what you are meant to do is take in as much information as you are able and try and make sense of it on your own. This is not an easy task to do this without someone watching you.
    And try to focus on the things short term you can control like contrast baths as one example. Why wouldn't you do them?
    Water is regenerative in nature and contrasting temperatures help tightness and soreness and hydro therapy is a natural way to ensure accelerated CNS recovery.
    The suggestions you receive here are meant to be helpful but there is a longer process of trial and error that may be needed especially if you are training alone and relying on 2rd and 3rd party contributions.
    I know it's hard to not get discouraged at times but you need to keep trying and not draw rapid conclusions and I think the advice about staying about from block starts right now is excellent. It's a tad early anyway to be dealing with blocks if your first comp. is not until December.

  8. #58
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    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by CLIMBON View Post
    I think you mean 4.47 and 4.46 on the 30m starts. I agree with the others in regards to these issues with your starts. I think you lack the strength to achieve those positions. I would make sure to include more strength work including medball work. I would also stop doing block work for a little while. I would do some prone starts, push-up starts and falling starts. Let the positions take care of themselves, then move back into block work.
    Yeah, sorry for the constant typos people.

  9. #59
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    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by Angela Coon View Post
    Brett,
    Would you be curious to know how many arguments I used to get into with my coach about not getting instant results? There were many.
    I am not saying that it's not frustrating to not get a result.
    But what you are meant to do is take in as much information as you are able and try and make sense of it on your own. This is not an easy task to do this without someone watching you.
    And try to focus on the things short term you can control like contrast baths as one example. Why wouldn't you do them?
    Water is regenerative in nature and contrasting temperatures help tightness and soreness and hydro therapy is a natural way to ensure accelerated CNS recovery.
    The suggestions you receive here are meant to be helpful but there is a longer process of trial and error that may be needed especially if you are training alone and relying on 2rd and 3rd party contributions.
    I know it's hard to not get discouraged at times but you need to keep trying and not draw rapid conclusions and I think the advice about staying about from block starts right now is excellent. It's a tad early anyway to be dealing with blocks if your first comp. is not until December.
    Thank you Ange.

    I have been doing epsom salt baths but I'll try and implement contrast showers too. I'm thinking about doing some mobility exercises in the pool on some recovery days.

    So... should I still be using push up starts? Or are you suggesting 3 pointers

  10. #60
    Administrator Angela Coon's Avatar
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    Re: SPP1 for Ice breaker meet

    Quote Originally Posted by Brett View Post
    Thank you Ange.

    I have been doing epsom salt baths but I'll try and implement contrast showers too. I'm thinking about doing some mobility exercises in the pool on some recovery days.

    So... should I still be using push up starts? Or are you suggesting 3 pointers
    Maybe someone can help me with this but 3 pointers are football kind of starts right? Not quite a falling start as we always did almost for all speed.
    We won't talk about the falling start right now because first you need to back up a little bit.
    T-Slow's advice about getting someone to look at you is something to think about as well but think first and create a plan don't just act.
    Yes, we mean the push up start.
    Do you understand why it's better for you right now?
    I can't know 100 percent where the issue is except I can go by some of the things we know for sure. We know you are or your muscles are in decent shape.
    Then we know there are issues with the start.
    That is all we need to know right now.
    So stop doing the block starts for a bit.
    I would like to see a series of runs over 10 meters with the push up start and look at your mechanics from that start position.

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