[Danny Tutskey]

Danny Tutskey on April 24, 2004 at 12:01 am #9159

I have had trouble finishing races (100m). I've run pretty well, but I have not been able to finish as well as times in the past.

What is the best way to train to help finish races better? Obviously speed endurance. I was doing some speed endurance, but I believe I gave myself way too much rest.

Monday – 4x30m-40m starts, 4x30m-40m sled pulls, 4×30-40m open runs.

Tuesday – 3x300m @:39 w/ 10 min. rest. :39 being the slowest, but all three have to be the same pace.
OR
8x100m-120m @ 12 sec or 14 sec for 120m.

Wednesday – Hurdle mobility, plyometrics (Recovery day)

Thursday – 4x30m-40m starts, 4x30m-40m flys.

Friday – 10x50m grass runs (60%) and plyometrics

Saturday – 4×150 @ :17 or 1x250m, 1x200m, 1×150 @ :28-:29, :23, :17

This would be for a four week cycle. Which workouts would you choose for the ones that have options. Would this help me finish my races better?

[400stud]

400stud on April 24, 2004 at 12:36 am #27386

I think Saturday would be the best workout of what you have listed. Another think you might wanna try is some neuromuscular speed endurance….

3x3x60m with walkback between reps and full recovery between sets. You won't build lactate, but you'll be tired as heck and this'll be great for finishing your races. Also Speed Endurance (80-150m reps) with near-full (but not full…so like 5-8 minutes) rest. I think those would help best.

Any other opinions?

[Danny Tutskey]

Danny Tutskey on April 24, 2004 at 4:28 am #27387

That is what the grass runs are. Those are a recovery type workout, but one that will get my heart rate up because of the lack of rest.

[400stud]

400stud on April 24, 2004 at 8:11 am #27388

But look at the percent effort on the grass runs. I'm talking 90+% with short rests.

[Danny Tutskey]

Danny Tutskey on April 24, 2004 at 9:55 am #27389

Yeah, but it would make it 3 fast days in a row.

[Mike Young]

Mike Young on April 24, 2004 at 10:00 am #27390

I would drop either the Monday or Thursday workout (they are somewhat redundant which isn't bad early on in the season but you might be better off to add SE) and substitute something like what 400Stud was mentioning.

ELITETRACK Founder

[Jay Turner]

Jay Turner on April 26, 2004 at 8:56 am #27391

[i]Originally posted by 400Stud[/i]
I think Saturday would be the best workout of what you have listed. Another think you might wanna try is some neuromuscular speed endurance….

3x3x60m with walkback between reps and full recovery between sets. You won't build lactate, but you'll be tired as heck and this'll be great for finishing your races. Also Speed Endurance (80-150m reps) with near-full (but not full…so like 5-8 minutes) rest. I think those would help best.

Any other opinions?

Explain what neuromuscular speed endurance is and why there is a need to train it?

[Mike Young]

Mike Young on April 28, 2004 at 11:40 am #27392

As far as I know, JJ coined this phrase, but what I think he's referring to is concentrating the focus of the training session on the neuromuscular rather than metabolic aspects that effect speed endurance. This is why the reps are shorter (lower metabolic demand but potentially higher neuromuscular demand).

ELITETRACK Founder

[400stud]

400stud on April 29, 2004 at 8:33 am #27393

Exactly mike. I actually think it's the "mechanisms of fatigue in the 100m dash" thread that JJ stated it and made a very good case for it, too.

I notice at practice myself that when we do short sprints (which we do quite a few with short rests) that I fatigue, but not b/c of LA, as none is felt, but b/c the CNS isn't firing like it's supposed to…hence training the body to "strengthen" (for lack of a better word) the neuromuscular system to withstand more and still be able to output high amounts of power.