Discussion: I for one would be interest...
in: BP; BP > 2015-06-09
Jun 9, 2015 3:53 PM
#
I for one would be interested in what goes into a near 60 second 400, what strengths and limitations are part of the equation, what you might tweak. If you feel like talking about your experiences, that is. If you feel it would break your concentration, mojo or whatever I understand:)
Jun 9, 2015 4:08 PM
#
BP:
Happy to- helps me focus on where to improve- and I've been the beneficiary of advice from Masters Champions at 400m. Let me collect my thoughts.....
Jun 9, 2015 4:55 PM
#
BP:
BP’s and others collective thoughts on 400m Training and Performance:
While still classified as a long sprint, at master’s age a greater contribution comes from aerobic metabolism (aka endurance) compared with open age group. My focus is on the middle distance speed endurance band rather than outright short sprint speed. Some thoughts based on general as well as specific principles:
A.Training
1.Strength and flexibility
a.Weights- sprinters do a lot especially over winter. To avoid “bulking up” I focus on muscle conditioning with strength first then reps for endurance
b.Plyometrics- “explosive” training is great for getting those fast twitch fibers going
c.Drills and stretching- keep those joints “loose”
2.Running conditioning
a.Some degree of distance /endurance as a base supports the intensive efforts
b.Replication at speed with 400m breakdowns (eg 4x100 or 2x200 with short recovery)
c. Mix up some longer Intervals (shorter recovery) with shorter faster reps (with longer recovery) for variety and balance of training different components
B. Racing
a.Start- get out fast- minimal energy use in first 50m. I don’t use blocks as I’ve ever been trained to use them properly and even elites say it doesn’t make much difference. This is however my weak area, as I have too much of a “middle distance” race philosophy and end up playing catch up with the sprinter types!
b.Cruise the back straight – as in relaxed fast running – aim for smooth
c.Finish – the “piano on your back” aka lactate build will hit you somewhere in the last 50-80m. Stay relaxed, use arm swing to move the legs
Otherwise, run fast, turn left!
While still classified as a long sprint, at master’s age a greater contribution comes from aerobic metabolism (aka endurance) compared with open age group. My focus is on the middle distance speed endurance band rather than outright short sprint speed. Some thoughts based on general as well as specific principles:
A.Training
1.Strength and flexibility
a.Weights- sprinters do a lot especially over winter. To avoid “bulking up” I focus on muscle conditioning with strength first then reps for endurance
b.Plyometrics- “explosive” training is great for getting those fast twitch fibers going
c.Drills and stretching- keep those joints “loose”
2.Running conditioning
a.Some degree of distance /endurance as a base supports the intensive efforts
b.Replication at speed with 400m breakdowns (eg 4x100 or 2x200 with short recovery)
c. Mix up some longer Intervals (shorter recovery) with shorter faster reps (with longer recovery) for variety and balance of training different components
B. Racing
a.Start- get out fast- minimal energy use in first 50m. I don’t use blocks as I’ve ever been trained to use them properly and even elites say it doesn’t make much difference. This is however my weak area, as I have too much of a “middle distance” race philosophy and end up playing catch up with the sprinter types!
b.Cruise the back straight – as in relaxed fast running – aim for smooth
c.Finish – the “piano on your back” aka lactate build will hit you somewhere in the last 50-80m. Stay relaxed, use arm swing to move the legs
Otherwise, run fast, turn left!
Jun 10, 2015 9:46 AM
#
going out real fast sounds counter-intuitive to longer distance runners who are told not to go out too fast. but I think I get it, since its sort of a anaerobic free ride anyway. interesting.
Jun 11, 2015 12:20 PM
#
that is quite the complex recipe. In the future, when I have the time and energy I am going to work on my flexibility and see what it does for my performance...especially the run. I would be lying if I said "I don't have time now...." but with work and family I am not willing to spend the time and effort to do it now.....but when I retire in 5 to 6 years......I plan to devote a good portion of my day to strength and flexibility along with my training.....C'mon stock market!
This discussion thread is closed.