[progeny]

progeny on June 28, 2004 at 3:19 am #9481

During the summer months I work on a lot of long endurance stuff i.e. mileage to get to a level of fitness that will allow me to run fast stuff without suffering because o not having endurance.

I'm working toward running 50 or better in the 400h (my best is 52.60) but I shy away from running fast because I train alone. What kind of training sessions, whether flat or over hurdles would you suggest that will help get me a level where I can be competitive at a higher level?

I'm in decent shape right now. My resting heart rate is around 57-8 so if that gives you any indication as to what I can do…

Don't be shy. I'm extremely humble and would take advice from a 5 year old. 🙂

[Mike Young]

Mike Young on June 29, 2004 at 1:10 pm #29819

[i]Originally posted by progeny[/i]
I'm working toward running 50 or better in the 400h (my best is 52.60) but I shy away from running fast because I train alone.

This doesn't make much sense to me. If you want to run fast in a meet, you've got to do it in training at least some of the time. If injury is the concern, the fact that you're running alone should actually be a good thing as you likely won't run as hard by yourself (even if you're trying to) as you would with a training partner. Also, if injury is the concern, the fact that you're not doing much speed work in practice could set you up for an injury in a meet because your body will not have the adaptations necessary to prevent injury.

What kind of training sessions, whether flat or over hurdles would you suggest that will help get me a level where I can be competitive at a higher level?

I would spend less time doing continuous tempo (what you refer to as milage) and more time working on the qualities that have a greater impact on your event such as the ability to accelerate, top-end speed, and speed endurance.

ELITETRACK Founder

[Carl Valle]

Carl Valle on June 29, 2004 at 5:02 pm #29820

As you get faster top speed and speed endurance become more vital.

I would develop work capacity at your level of speed through volumes of medball work, strength circuits, moderate volume weight work, and long tempos.

[rong]

rong on June 29, 2004 at 7:14 pm #29821

you can have specificity even in the summer months and general phases. remember that event velocity and duration are 2 ways of specific training. Here is an example. Let's say you are a 15 step hurdler. The hurdles are 35 m apart with about 3m for hurdle clearance. Therefore 32/15=2.13 m as your average stride length.

Now let's say you want to practice your "stride pattern" while running 150s. Instead of just running 3 hurdles, you can do this. Run 7 steps over 7-8 hurdles set at 17.9 meters. We take the 2.13 avg stride length multiply by the number of steps you want to take in this case 7, then add the 3m of hurdle clearance back into the equation.

Now you are getting some specificty of velocity and stride pattern, while doing it in an intensive tempo fashion.

[progeny]

progeny on June 29, 2004 at 7:32 pm #29822

Mike,
The reason I hadn't run fast recently is because I was recovering from a foot injury that wasn't caused on the track. I tripped and hyper extended my foot on the side of a wall. I think I'm one of the first people in history to do this. As a result, I strained a ligament in my left foot and, to top it off, was chased by a dog after having to sit out for 2.5 weeks. So I was building up, again, on the base that I had before I was injured.

What I used to do in practice was run continuous sprints over hurdles. Most of the time it was over 200m, where I would start off at mid-27s and progressively drop until I hit 25s. This was on cinder track with no spikes. More recently, I've run 300s in 42 (in the cold and rain). But that was back in May.

Now, would you suggest that I go back to this type of training e.g. running 200s, 250s, 300s, over hurdles at a fast pace? Or what kinds of workouts would you suggest.

Ron,
So lets say I wanted to work on my stride pattern over 250-300m (because 15 steps is about what I run). Just want to make sure my mental calculations are correct.

[Mike Young]

Mike Young on June 30, 2004 at 11:07 am #29823

[i]Originally posted by progeny[/i]
Mike,
The reason I hadn't run fast recently is because I was recovering from a foot injury that wasn't caused on the track. I tripped and hyper extended my foot on the side of a wall. I think I'm one of the first people in history to do this. As a result, I strained a ligament in my left foot and, to top it off, was chased by a dog after having to sit out for 2.5 weeks. So I was building up, again, on the base that I had before I was injured.

I see. That makes a little more sense but I still wouldn't spend too much time on building an aerobic base, at least not through distance running.

Now, would you suggest that I go back to this type of training e.g. running 200s, 250s, 300s, over hurdles at a fast pace? Or what kinds of workouts would you suggest.

I'd recommend following a normal progression of a training year for a 400m runner but do some of the running workouts over hurdles and possibly add a little bit more speed endurance work when the appropriate time of the year comes around.

ELITETRACK Founder

[progeny]

progeny on June 30, 2004 at 7:29 pm #29824

I was thinking that next week I would start running, to gain the aerobic base, 300s, 400s, etc. rather than the longer stuff.

Also, I have a question about something a I hear a lot of but can never translate this in my mind. A lot of people say in order to run fast at meets you have to run fast at practice. I agree with that but how can I do that with the hurdles? I know I have run sessions of 400h in practice where I've run 57 with 5 minutes recovery. Can you make a few suggestions on some workouts that would help me.

[Mike Young]

Mike Young on July 1, 2004 at 10:43 am #29825

To run fast in practice over hurdles really isn't too much different than for the flat sprints. As I mentioned above, I'd do normal 400m workouts but occasionally run the workouts with hurdles. If you wanted specific workouts, we'd need to know what exactly you wanted to train (acc. dev, speed /special endurance, etc.).

ELITETRACK Founder

[progeny]

progeny on July 1, 2004 at 4:09 pm #29826

I'd be more interested in speed/special endurance workouts. You can post them here. I won't reply until Sundayish because I'll be out of town for the weekend.

[progeny]

progeny on July 1, 2004 at 4:10 pm #29827

[i]Originally posted by progeny[/i]
I'd be more interested in speed/special endurance workouts. You can post them here. I won't reply until Sundayish because I'll be out of town for the weekend.

And whatever workouts are concocted I will translate to hurdles (for some of them).

[pzale8018]

pzale8018 on October 12, 2004 at 9:02 pm #29828

At this point of the season, you should prolbably keep your hurdle runs to around 200m. I like what Ron said about running 150’s, but cutting the spacing down so you run 7 steps between. One rhythm endurance workout that I know I’ve done, this is later on in comp phase, was to set up the first 3 hurdles, take out hurdles 4-6, and then set up 7 and 8. Run this at race pace. It’ll teach you to keep your stride pattern throught the middle part of the race, and get you used to hurdling tired. Give yourself 20mins or so between runs, and I wouldn’t go more than 3 runs in a session. Hope this is what you’re looking for.