I hope I am not flooding this forum with questions faster then they can be answered. . . .
Now that I have begun my 7 day taper (peaking), I wanna make sure my athletes are doing the right things. Thursday (yesterday), we did the 3 x 90m SFS. Can I get away with doing pre-meet stuff on (today) Friday (15m starts, 4 x 100 handoffs, etc.), or would I be better off just waiting until (tomorrow) Saturday (our conference meet) when we get to the meet and doing it there?
Originally posted by 400Stud
The way you have it is fine. And yes, that's 400m race pace.
What do you mean they way I have it? Do you mean the way I posted it a few days ago (Full Warm Up on Friday, then do handoffs on meet day), or the way I just described it (pre meet on Friday)?
400 race pace is essentially 90%. I thought you should be doing max effort work at this point (intensity at it's highest while volume at it's lowest)?
1) Either setup is fine, I was referring to what you had just recently posted above.
2) Who says race pace is 90%? Is that a "fact" or an arbitrary number you threw out there? Also, why not try to work on getting a little bit faster? If say you go out in 25secs the first 200m, try to get the athlete to do 2x200m in like 24.8 seconds. If they can do two of those close to a meet it should be easier to do so IN a meet maybe helping out with a faster time?
Originally posted by 400Stud
2) Who says race pace is 90%? Is that a "fact" or an arbitrary number you threw out there? Also, why not try to work on getting a little bit faster? If say you go out in 25secs the first 200m, try to get the athlete to do 2x200m in like 24.8 seconds. If they can do two of those close to a meet it should be easier to do so IN a meet maybe helping out with a faster time?
This may be true 400, but keep in mind, these are high school freshman and spohomores. They may not understand how to hit those times on the money like I would. If I told them to come in at 24.8 vs. 25.0 they may go 24.4 or they may go 25.7. Never know with them being inexperienced. Thoughts?
Ok 400, well that brings me back to the original question.
mike, which session do you think would work better. . .
3 x 100 w/60 sec. rest
or
2 x 150 w/4 min. rest
Which one of these sessions would be best for me to do on Monday? If you have an even better session I could do, PLEASE feel free to lend a helping hand.
Originally posted by mike
I like the 150 workout better with an extra minute of rest. You could also do something like 3 x 120m with 4-5 minutes rest.
I ended up doing the 150 workout. It went well.
One question regarding the 7 day taper though. I started last Thursday, but, a few of my athletes ran 4 events at our conference meet last Saturday. As a result of that, will they not feel the effects of the 7 day taper till Saturday, or will they still feel it by tomorrow (Thursday)?
Originally posted by mike
If they had a heavy workload at the conference meet they may need a longer time to recover before you start seeing the effects of the taper.
I figured that. So will they see these effects of the taper by Saturday (tomorrow) since that would mark 7 days since they did anything near that much running (not counting yesterday's prelims of everything of course - some sprinters had prelims and semis of 100 and 200, plus 4 x 100, 4 x 200)?
Originally posted by DaGovernorSo will they see these effects of the taper by Saturday (tomorrow) since that would mark 7 days since they did anything near that much running (not counting yesterday's prelims of everything of course - some sprinters had prelims and semis of 100 and 200, plus 4 x 100, 4 x 200)?
That sounds about right but I wouldn't think of tapering as a cut and dry thing where you can make a blanket assumption that exactly 7 days is the right amount of time. Some people may need more or less, especially when you consider that you have little control over the other things that effect a taper (sleep, diet, stress, etc.).
Looks good to me although you could also consider doing some maxV work on Monday since the athletes will be getting speed endurance work when they compete.
