[wisconman]

wisconman on March 20, 2008 at 5:43 am #14444

So, I do the DEC and our Coach wants me to run the 400IH for conditioning/points for races at smaller invites. I was thinking, if I ran the workouts at slow enough speed, just to get rhythm and form down, could I treat those workouts as tempo/recovery? Sample week:

Saturday: Meet Day
Sunday: General Strength circuit
Monday: Hurdle Mobility, throws, PV, upper weights
Tuesday:Weights Lower (in the morning), Long Jump, High Jump, SE1
Wednesday: throws form, PV, 400IH,
Thursday: 110HH, LJ run throughs, low volume SE1
Friday: Full warmup
Saturday: meet day

[ex400]

ex400 on March 20, 2008 at 8:43 am #68969

My concern would be: can you hurdle effectively and can you practice good form at tempo speeds (70-75%)? I coach relative beginners in hurdling and find that the slower they run the harder it is to hurdle. You are doubtless more mature and experienced and maybe you can do it, but something to consider.

[davan]

davan on March 20, 2008 at 8:50 am #68970

People do tempo hurdling effectively (and productively) at very high levels, but they generally move in the hurdles and put them at lower heights so they can work on the rhythm. Volumes I have seen mentioned ranged from 400 up to 1000m, but it was again slow on low, moved in hurdles. Hope that helps a bit.

[wisconman]

wisconman on March 20, 2008 at 10:16 pm #68982

Well, getting over the hurdles isn’t really a problem for me in the 400’s since I practice with 42″ hurdles in the 110s. As for steps, I don’t really count them yet, in fact I clear every one with a lead right since that is my high hurdle lead leg. I think what I would be doing is keeping tempo speed and form between the hurdles and then when I am about two metres away I would accelerate to “attack” the hurdle to help keep me from studdering.

[Bobcat]

Bobcat on March 28, 2008 at 12:08 am #69046

I am afraid you will need to adjust further away than 2 metres in order to keep from studdering.