Elitetrack: Sport Training & Conditioning

it’s not really the 200 PR that matters it’s the capacity to do certain types of things… what I mean is that it’s often the case that athletes don’t run their “other” races when they’re in the super shape. Michael Johnson ran 10.09 but certain had speed faster than that.

A lot of the Soviet/German hurdlers had the capacity to run faster 100m/200m times than their listed PR’s so looking at differentials are tricky.... 

but Butch was running 20.40 probaby imdicates he could’ve gone about 20.10 or so because Egbunike and Everett had low-20 PR’s.

Great post KT....

Division III Coach, my guy ran a 33.5 on his 300m run. One benefit to to the longer events is that hand times are closer to FAT time(sigh). The great thing about his run is that this is the second week all year that he ran longer then 60m. If he ran faster then 10.2 speed he would get hurt near the insertion of the hamstring tendon. His bump up to the 400 is the smartest thing I have done as a coach. I listened to him!

I was wondering about a hybrid run of 500 meters. Sprint at 95% for 300 then go intensive tempo for 200m? I am just so confused on this. The paradox must be a balance of overdistance, volume, and speed. I am going to download KT’s training plan and revaluate what I am doing.

Originally posted by Phoenix
I was wondering about a hybrid run of 500 meters. Sprint at 95% for 300 then go intensive tempo for 200m? I am just so confused on this. The paradox must be a balance of overdistance, volume, and speed. I am going to download KT’s training plan and revaluate what I am doing.

that balance i think is hard… but in times of injury i’ve been able to implement some plan “B” type stuff and get some pretty good 200/400 results (actually PR’s in a few instances). The main thing(and probablymost impt thing) i’ve tried to do is find ways to keep the power output very high!! thus:

**mutli-throws (single leg if needed)

**hurdle hops (high or low depending on injury/athlete)

**multi-jumps with and w/o resistance (one legged if neccesary)

**sprint driills w/and w/o resistance or with assistance.

**very heavy lifts w/in the ranges of motion they could handle.
i’ve also found PNF and “muscle re-education” (basically re-teaching firing patterns and ROM) impt to be very helpfiul during this time.

we obviously do other things as well such as therapy, medball work, gen str, etc.. so we try to keep as much normal training going as possible.  so jump tech might be straight poing, one handers, or high bar instrad of 8-12 step jumping. Acceleration Devel may be on the bike with high resistance or it may be 5-15 meter runs with a 20-25 meter slowdown zones. max velocity work might be stairs or loaded in place jumps… i also tend to do a lot visuallization during this time as well—so thet they don’t visualize themselves as injured athletes.