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Thread: 400 training. Woman looking to run 52/53

  1. #21
    Administrator Angela Coon's Avatar
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    Re: 400 training. Woman looking to run 52/53

    It's understandable to tell your athlete that they have to get out for that first 200 meters or this is the strategy you are telling them to do in order to do well.
    My other thought regarding her tightening up had to do with your choice of the length of run. Ideally you want to set the athlete up to succeed. I am not saying she didn't as it sounded like a really good workout. But having tightness is never good and it's always something you need to avoid as much as possible as it has a cost at that moment , a cost later and potentially it causes an injury. I am sure you already know this is the issue with testing.
    To summarize, was there a better way in your opinion now that you did this, to test the variable of her 350 speed trial in a safer way to prevent tightness for almost 100 meters?

  2. #22
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    Re: 400 training. Woman looking to run 52/53

    Quote Originally Posted by martijn View Post
    But bottom line is that Henry improved minimally from 49.16 as 18y at the start of the journal to lifetime best of 48.77 as 23y at the end.
    And he also improved from 22's to sub-21 as well.

  3. #23

    Re: 400 training. Woman looking to run 52/53

    Quote Originally Posted by Angela Coon View Post
    It's understandable to tell your athlete that they have to get out for that first 200 meters or this is the strategy you are telling them to do in order to do well.
    My other thought regarding her tightening up had to do with your choice of the length of run. Ideally you want to set the athlete up to succeed. I am not saying she didn't as it sounded like a really good workout. But having tightness is never good and it's always something you need to avoid as much as possible as it has a cost at that moment , a cost later and potentially it causes an injury. I am sure you already know this is the issue with testing.
    To summarize, was there a better way in your opinion now that you did this, to test the variable of her 350 speed trial in a safer way to prevent tightness for almost 100 meters?
    The time trial was just a moment in time. A small piece of a big puzzle. I really wasn't training her to run a T.T. The T.T. was just a part of the larger training program. What I was really looking for was to see where her speed was at 150 and 200, due to the fact we have only done accel work and very little maxv or se, and no spec end work. That is why I wanted her to get out hard. I was looking for a truer gauge of speed. If she approached the run as a true T.T. she would have been a bit more relaxed through 200. Having said that the tightening up is definitely not something we want. We preach relaxation during all runs. The athlete said when her training partner started pulling away at 200 a bit of panic set in. She thought she was running poorly and started to press. After she finished the 350 she said she felt great but knew she had lost her composure.

    Was there a better way to run this test? Good question. I've been coaching the 400 for almost 25 yrs and we have done much less se then in past years and we have done no special endurance so maybe being a bit tight the last 100 was to be expected we talked about it before the t.t. One thing I can say is that if there I one thing I have learned over the year is that you need to have patience. One workout is not going to make or break a season.

  4. #24

    Re: 400 training. Woman looking to run 52/53

    Last week was tough. Very cold rain and snow. We managed one accell workout 6x60, 2 hill workouts 2x6x90, and 6x200 at 75% effort with a jog down recovery,it was to cold to run faster. We had one nice day and were able to get our first 6x200 with 2min recovery. She had an excellent day running 28.5,27.4,28.7,28.8,28.6,27.7 Last year she ran 29.8 or 29.9 for all 6 with a 2:30 recovery. Between the accell day the hills and the workout we sandwiched in some tempo days.

  5. #25
    Member sady's Avatar
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    Re: 400 training. Woman looking to run 52/53

    Quote Originally Posted by tedgreen View Post
    The athlete said when her training partner started pulling away at 200 a bit of panic set in. She thought she was running poorly and started to press. After she finished the 350 she said she felt great but knew she had lost her composure.
    I use a peanut drill for the 400m time. The lesser the steps taken the better.

  6. #26

    Re: 400 training. Woman looking to run 52/53

    Mon rain and cold just lift and bike. Tues extremely cold below freezing plus wind. We did 3 broken 600's goal time was 33-45-33 due to weather we just tried for good effort. wed tempo on grass 2x3x300 times 55/56

  7. #27

    Re: 400 training. Woman looking to run 52/53

    Thurs. 6x200 hills walkdown recovery.



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  8. #28

    Re: 400 training. Woman looking to run 52/53

    Thurs. 6x200 hills walkdown recovery.



    .

  9. #29

    Re: 400 training. Woman looking to run 52/53

    Fri, tempo on grass 5x100 5x200 3x300

  10. #30

    Re: 400 training. Woman looking to run 52/53

    Sat off to cold. Sun 1x100 rest 2min then 150 rest 7 min then rpt times 12.8 and 19.7 the rest 15min then run 250 rest 30 sec then run 150. She went through200 in prescribed time of 26 mid finished in 34 sec then ran 20.7 for the 150. Felt relaxed and comfortable.

    Mon W/u drills 3xroolling 60's just staying relaxed. then 2x7x100 tempo on grass. Warm day finally.

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