I forgot all the stuff I had on here for you mike (it was quite alot). Hopefully I can remember some of it.
I asked you (this is the short version). . .
I last week I let my athletes run in a dual meet on Tuesday as you already know. I am gonna let them run in this last one we have tomorrow. A few of them only ran in 1-2 races ast week. This week, the short sprinters will run longer stuff (200-400) and long sprinters will run short stuff (100-200). With districts being on May 20 and 22, am I running the risk of peaking them too early, or am I ok with doing this?
Also, I remember in one of threads that got erased you said something about dropping volume for the big meet just before districts. Again, with districts being May 20 and 22, do I drop all volume on May 10 (starting today, and would make it 10 days), May 13 (which would make it 7 days), or May 17 (the week of districts)?
When I refer to dropping volume before the big meet, I was referring to the last week prior to what you consider to be your biggest meet of the year. If you know that you NEED to be at your best at regionals just to have a shot to get to states then you'd probably wan't to consider dropping off volume for that meet and then depending on the time frame between regionals and states you could either maintain the low volume / high intensity setup or throw in 1 week of higher / normal volume.
I think your setup looks fine, but if I recall correctly in one of the posts that was deleted I recommended that you might want to do some acc dev. work for your short sprinters because they wouldn't be seeing any in the setup you proposed. To do this, and to make things time efficient, you could run 90m SFS from 3 point stance or crouch position.
Well we have one of the toughest districts in the state to get out of in the running events, and all of my runners are frosh/sophomores so I'll need them to be at their best even for districts. So again are you saying drop volume Thursday, May 13 (which would make it 7 days till prelims of districts), or Monday, May 17 (which is the week of districts)?
Ok, you said to do some accel. development. In doing that, could I set this week up like this:
Monday - yesterday I had them do 5 x 200 @ 75% w/1:15 rest
Tuesday - Dual Meet
Wednesday - Extensive Tempo (similar to Monday)
Thursday - acceleration development (as opposed to MaxV), then afterwards do some relay xchanges
Friday - Full Warm Up
Why should I do acceleration development instead of MaxV work?
He didn't say do acc. dev. instead of MaxV, he said do it WITH MaxV. He proposed doing 90m Sprint-Float-Sprints (the "SFS") where you acc. hard the first 30m, float for 30m, and then maintain the last 30m. This will allow them to hit both acc. and MaxV components.
As for when to start peaking, it's 7 days before the FIRST DAY of the big meet. So, start Thursday.
Thanks 400. But here's a stupid question (I seem to always ask this). . . . When you say SE, do you mean what I suggested (Speed End.), or Special Endurance. Here are some possibilities for Monday:
Originally posted by DaGovernor
So for the Thursday session I posted, could I do 3 x 90m SFS (which would equal 270m in total volume)? Or should I do more?
That should be sufficient. I certainly wouldn't do more than 4.
Monday - Should I do a speed workout (similar to what I'd do this Thursday with the SFS), or a short speed endurance (80-150m) workout on this day?
Originally posted by mike
I'd recommend doing short speed endurance.
Ok, well I have 2 options in mind for Monday:
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 400Stud
The SFS are MaxV so FULL recovery is needed. I'd recommend the following:
100/200 types - 2x250 at near full speed with full recovery
200/400 runners - 2x200@race pace with full recovery
Long for short sprinters and short for long sprinters.
Personally I'd prefer the short speed endurance work 400 for two reasons. . .
One is because I feel that they need that last good workout to keep them sharp. But also because what you suggested I do is for all intents and purposes what I have been having them do the last two weeks. Not exactly, but I feel they've done that because of the dual meets. All the long sprinters ran the 100 and 200, all the short sprinters ran the 200, 400. Thoughts?
Unless all 400m runners you have run the 200m as well at Districts, I'd go ahead and keep the 2x200@race pace. 200m at a meet is going to be faster than race pace, so having them run at race pace will still keep them sharp, provide significant work for them, and not over-stress them.
However, that is just my opinion. I remember last summer when I first started training alone I only ran past 250m like 2 or 3 times in 5 weeks and went from a season best 55.9 (pre-injury) to a 54.42 (post-injury). I did lots of SE and my 200m time also went down from 24.51 to 23.91. So, I see where you're coming from….
