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

  1. #1

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

    Link to previous thread/posts:
    http://community.charliefrancis.com/...167#post251167

    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. #2

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

    The first day of HS track was March 2nd.

    Normally, this time of year is cold, rainy and very windy.
    Have been having decent weather for the past couple months, considering we live in the farthest North of the western US. During the past 2 weeks, it has been in the 40's/50's with not a lot of wind or rain.

    Mondays she will continue maintenance weights at home and possibly other supplemental training if needed.

    This week the coaches had testing on Monday and Thursday, having 'K' run time trials, including 300 meter, auto timed.
    Monday she ran 41.9 and Thursday 41.7. She said they had her run with boys, but they weren't fast enough to push her and she did not run that hard.

    The first meet of the year is March 14 (today) 'K' is signed up to run in the 4x100m and 300m. Only allowed 2 events per athlete and coach did not put 'K' in 600m as not any fast competition at that distance in the meet.

    Last year, at this same meet, 'K' ran in the 300m for a winning time of 43.09.
    This week she was excited to run the same 300m, as the meet record in the 300m is 42.26 (set in 1993), and she already ran faster than that twice this week without pushing herself.

  3. #3
    Junior Member
    Join Date
    Dec 2012
    Location
    Willoughby, OH
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    Re: K's 400m/800m 2015 HS Senior Year progression

    rich121,

    I don't post much, usually because of time. However, today I am getting ready to grade papers and complete my high school track paperwork.

    When you say you are running 5-6 miles at Tempo, is that term being used to describe a steady pace or is it specific to a performance indicator, such as those used by Charlie or Jack Daniels. I ask because in my experience Tempo runs are specific to a certain pace with specific physiological benefits.

    I also know that many in the running community use this term to describe running at a steady pace, which I vehemently disagree with because it is contradictory to real tempo runs. That does not take away from the fact that I like the 5-6 mile run, just questioning the use of the term.

    Why are you providing such a long recovery after the 1000s?

    I would also encourage more recovery days. I am confused why we would go from 4*1000m w/ 15 recovery and the next day you are running 3*4*85m hills. While you are working two different energy systems, I worry about the stress on the body.

  4. #4

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

    The 5-6 mile "tempo" runs were done at about 90-95%. "Tempo" being a sustained run over 20 minutes.

    I wanted to use a 8 or 9 day training week, but 'K' wanted to keep a daily schedule, the same each day. I would have like to have a tempo day in between the Friday workout and Saturday, but not possible. I also would have liked to have done the 5-6 mile run on Saturday, with the hills on Friday, but that would not work either.
    I kept close watch on her performance and how she reacted to training and the workouts.

    Not sure about your question:
    " While you are working two different energy systems"?

    I'm sure there is much that could be improved upon as far as a program, just did the best with what I had. I did reach out, but with the wildly different theories and suggestions, I stuck with what I thought best.

    Hope that helps

  5. #5

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

    As I mentioned, Saturday March 14 was her first meet of the year. This is a 'Jamboree' meet, with many of the events set at non-normal distances, such as, 300m, 600m, 1000 meter events.

    K ran in the 4x100m and the 300m.

    The weather had been decent for the past 2 weeks, but not today.
    It was overcast and the wind started picking up after 11am.


    Then, later in the afternoon it was time for the 300m and the wind was full force. At the time of her event, the wind was a 'sustained' 25 miles per hour with gusts of 35 mph.
    Here is a video (Lane 6, red top, blue shorts):


    She ran with a winning time of 42.30.... missing the meet record by .04 seconds.

    In the video you can see the wind wipping the tree branches, flag etc. the runners struggling through the turn. There is an open dirt field next to the stadium as there is ongoing construction, which dirt was blown into the runners faces/eyes as they ran.

    Very proud of her effort.

  6. #6

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

    Opinion on improvement or other thoughts?

  7. #7
    Senior Member
    Join Date
    Sep 2013
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    179

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

    my thoughts= great job

    regards

  8. #8

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

    Nice to see her back in decent shape. While obviously not as good as she had been, she's in sub 60 shape, which is good for March given her time off and inconsistent training. Keep the updates coming!

  9. #9
    Member TMSSF's Avatar
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    Jan 2003
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    Cape Cod
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    720

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

    Hopefully the beginning to some strong rhythm performances this season. I can only imagine how difficult it has been for you and K.

    Will be interested to know what her flying times are when you startup those training sessions. That is if you plan to do any of those work units.

  10. #10

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

    Quote Originally Posted by TMSSF View Post
    Hopefully the beginning to some strong rhythm performances this season. I can only imagine how difficult it has been for you and K.

    Will be interested to know what her flying times are when you startup those training sessions. That is if you plan to do any of those work units.
    She is now in the hands of her schools coaches.
    We will continue Monday weights, 3 days of light strength/flexibility workouts and possibly a very small amount of supplemental training, as there is virtually no speed training in her schools program.

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