Although we have yet to have a meet, I am confident that we've done just about everything possible to get the best performances we can this season. We have the strongest base this team has ever seen. The 6 months of distance running, strength training, intervals and initial speed work were well worth it. Greg was in New York City for all of last week with a class trip. This was planned a year ago and while it put a kink in his training schedule, did not seem to do any lasting damage. He did manage to get in three abbreviated days of running in NYC. Yesterday was his first track workout since returning. It was a tough one, four sets of 400/200 at pace with a 1 minute break between intervals, 7 minute break between sets. This is a strength workout designed to build a kick. I knew this would be a bit of a "shock" to Greg's system, being off for a week but he came through. Although he lost his lunch after the third set (sorry for the graphic detail), he was back on the line and completed the set at pace. I think he'll be back to form by the end of this week.
Spring break is next week and most of the guy are going away on vacations. The timing could not be worse. Although all will be encouraged to run while away, I'm not confident that many on the team will run and we will not be sharp for our first meet as a team. I include everyone in this, not just the sprinters. However, I am the lone coach who will be in town next week and will supervise workouts for those who are staying in town for the week. For the 400 group, only Greg and one other runner will be around but it will be a great opportunity to get in a hard week of training in an intimate setting! After next week is over, we transition to our competition schedule and focus on pure speed work. We're going after workouts that feature a limited number of intervals at high speed with rest as required. This should be a great indicator of where we're at.
As I've said before, I don't want to predict season end performances but I'm confident that the guys are in shape to do their best (whatever that is!). On a purely personal note, and one that reflects tremendous parental pride, Greg and two other guys from the 400 were elected tri-captains for the team this year. I take this as a measure of respect for the amount of work and the example this group has set for the team. This is a pure election by the team members and is not influenced in any way by the coaches. What else can I say? I'M PROUD OF MY BOYS!
More to come as we get into the meet schedule. My biggest concern now is to avoid injuries!!!!
Later,
Dave
4 comments:
These guys are lucky to have Dave as a coach--especially the ones that aren't seniors since this kind of training shows even more benefits when done over a period of years not months.
Did anybody give Greg a bucket?
Dave.... last year i had one 400M guy that broke 52... this year about 4 guys maybe at about 55 for a 4x400 which is ok for this area.... any advice on training them? I'm still used to a distance mind set.... my favorite fine tune workout last year were 5 150's faster than race pace.... i welcome ANY advice..... Mark's Brother (Michael) By the way, what type of times is your son running? cracked 50?
To Michael (Hobbling Harry),
Thanks for your question. I'm going to assume that your outdoor season has started or is about to start. Assuming you had your guys doing distance work for a foundation, I recommend transitioning to speed work for the rest of the season with some strength/endurance mixed in. Our season is divided between dual meets during the week on Wednesdays and large invitationals on Saturdays. We treat the dual meets as a quality speed workout. The philosophy is that the guys run a short number of high quality, all out intervals with generous rest in between. A dual meet fits this since a typical load would be the open 200 and 400 plus a 4x200 and 4x400 relay leg. I don't know what your training interval paces are but they should be fast, not quite at race pace. A typical weekly workout schedule would be:
Monday: 4 sets of 400/200. Run a 400 at pace, 60 seconds rest, run a 200 at pace. Rest 7 minutes between sets. Follow up with 6 strides and cool down. Alternate workout: 8-10x400 at pace, 4 minute rest between intervals
Tuesday: 30 minute distance run. 5 minutes at fast jog, 10 minutes hard (get pulse around 180 bpm), 5 minutes jog, 10 minutes hard.
Wednesday: Dual Meet
Thursday: Speed Workout i.e. 10x200, or 4x300 or Step Ladder (600,400,200,400,600) For this I recommend 5-7 minutes rest between the longer intervals and 5 minutes between the shorter ones. Judge by how your guys run.
Friday: Light pre-meet workout. 15 minute run, starts, relay passing
Saturday: Meet
Sunday: Rest
I hope this helps. As for my son Greg, the goal is to get him down to around 50 this year with the chance to dip below. Last year he ran sub 51 on a relay leg and 52 in the open. The potential is there, now we have to see if it all comes together. He is injury free and in great shape. We'll know soon if the head is in sync with the body!
Good luck and stay in touch!
Dave
Forgot to mention that the rest interval on the 10x200 workout is only 2 minutes!
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