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Thread: Masters Sprint Training

  1. #11
    Member John's Avatar
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    Quote Originally Posted by nycjay01
    Its a little odd but b/c of work and other commitments it works for me.
    at the end of the day that's what matters

    I too employ an 'odd' split that currently (winter) has Friday off, tempo Sat then speed endurance & weights Sunday.....I have found that works well for me after a full on week at work and with other stuff.

  2. #12
    Quote Originally Posted by John C-S
    at the end of the day that's what matters

    I too employ an 'odd' split that currently (winter) has Friday off, tempo Sat then speed endurance & weights Sunday.....I have found that works well for me after a full on week at work and with other stuff.
    Its for fun! I'm not going to get a scholarship anytime soon I usually do my work when my kids are working out with thier team.

    As far as listening to my body goes, this is what I do lately: If I feel fast during the warm up accels I will do a full 600-700m worth of running. If I feel heavy and slow or tired I will stop as soon as I get fustrated.

  3. #13
    Im not old as most of you ( im 27 to 28 now ) but since im coming after 10 years of total non "running" train im in the same boat.
    Personaly, i discovered that the "weekly aproach" is not so good for master sprinters.
    We have only 7 days per week and we cant work all the "aspects" needed to be a sprinter in such short period.
    So, what im doing now is more a "dont worry about the weekly calendar, just follow your day to day scheme train".
    Youll see as the times and weeks passes, your body seems to learn and the recovery times are shortened from week to week.
    The only problem with this concern the "facilities" since most of the "tracks" are closed at sundays.

  4. #14
    Well after some training. I squeezed out a 12.4 FAT and a 25 low for the submasters div. I was neck and neck with the guy you won with 11.88 FAT. At the 70m mark I was about to surge and then I just hit a wall. Like my arms could not pump and my knees could not lift. I was so pissed off at how I shut down I decelerated too damn early. But on the plus side I felt fast over the first 60m.Like I was going to run 11.xx. My start was OK and my speed was there. Still a little too much body fat and my mucles are still a little too soft. So theres room for improvement.

    Of course everyone was like " you do too much speed you need more volume" In my head I was like " STFU!!!! I just started running my SE runs 2 weeks ago" I will stick to my long to short plan (As outlined on the Vancouver DVD). No matter what the high volume 80% intensity coaches say. I will be looking to beat myself by 4 meters and hopefully a sub 12 at the end of the season. Not bad for a 10 year layover. Considering I had a ruptured achillies 2yrs ago and shoulder reconstructive surgery 6 months ago. Im not beaming over the results but I did exactly what I expected to do.


    on a side note: Charlie was there in spirit....
    Now on to the mental part of the race. As a 33 yo couch potato. I was very nervous during the warm up my wife and kids were there. The kids I coach were there and I did not want to embarass myself. To make matters worse the winner of the heat before me ran a godamn 10.54 FAT. I was about to put my trainers back on and go back home with my tail between my legs. Then I remembered something charlie said. Stay relaxed keep things business as usual. I kept saying that to myself over and over. And it calmed me down.

  5. #15
    Well after some training. I squeezed out a 12.4 FAT and a 25 low for the submasters div. I was neck and neck with the guy you won with 11.88 FAT. At the 70m mark I was about to surge and then I just hit a wall. Like my arms could not pump and my knees could not lift. I was so pissed off at how I shut down I decelerated too damn early.
    If you have the time to get pissed off you think too much. Probably your will to "surge" resulted in getting tensed-up. Shut your brain down and let things happen..

    Of course everyone was like " you do too much speed you need more volume" In my head I was like " STFU!!!!
    Let them talk and prove them wrong next time out.

    I will stick to my long to short plan (As outlined on the Vancouver DVD).
    Did you mean short to long?

    I will be looking to beat myself by 4 meters and hopefully a sub 12 at the end of the season
    You certainly can do it.

    I was very nervous during the warm up my wife and kids were there. The kids I coach were there and I did not want to embarass myself. Stay relaxed keep things business as usual.
    You know it before you leave home (more than that: you know it from days before): those people will be there, somebody will run sub 11". You are your only opponent, don't care about the surrounding and, very important, enjoy what you are doing.

  6. #16
    Short to long... Thanks for the comments. I definitely agree that I wasted too much mental energy on things that are out of my control. It actually drained me physically.

  7. #17
    Member John's Avatar
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    Excellent post Sprinterrogue.

    Ncjay,
    looks like you are on the right track (no pun intended) , not competing is the easy option most take

  8. #18
    NYcjay,
    after some good Speed Endurance training wait for the next one and see what happens!

    The first one (if this is the case) is always tough and concentration may be lacking; next time I am sure you'll surprise your self!

    All the best!
    Stick to your programme!!
    "We are what we repeatedly do. Excellence then, is not an act, but a habit" Aristotle

  9. #19
    Guys, my first meet ( in my life ) will be next saturday, so, im nut sure if i should let my wife and my boy to watch this, im all nervous

    BTW, any of you are taking creatine or already tried this stuff ?
    How did worked ?

  10. #20
    Quote Originally Posted by Nikoluski
    NYcjay,
    after some good Speed Endurance training wait for the next one and see what happens!

    The first one (if this is the case) is always tough and concentration may be lacking; next time I am sure you'll surprise your self!

    All the best!
    Stick to your programme!!
    Thanks man...



    Had a question about speed endrance.

    For tuesday I like to do the following

    240-300m of 30m 20m and 30m from blocks
    and
    2x200-250

    I like this work out. It just feels right for me.

    For my other speed endurance day (saturday) I am not sure if I should do long SE2 type runs (500-400m) or serial reps of 60m with short rest?

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