Sprints and Stuff- training/questions 1k and below

[GJS]

I'm no paediatrician, Shawn, but I strongly suspect Emmie is rather further away from the ceiling than you. I trust she is aware of the injustice here!

I appreciate your med ball tossing etc requires some degree of endurance but besides the repeated 1k efforts are you doing any other aerobic work? 1k is a fair old distance.

If you need a fillip, two reasonably competent rowers blowing rather hard after a 500m piece at a rather sedate pace:

https://www.youtube.com/watch?v=hu74RbolHic

[Shawn Baker]

I'm no Olympic champ, and I'm about turn 50 in a month- but I did a 1:16.5 500m earlier this year- and no, I do zero aerobic work outside of the 1ks I do!

[Shawn Baker]

Just another 1k today with goal of 600m at sub 1:25.0- again got it fairly easily and then coasted out the rest- trying to prevent high altitude lung burn with this strategy- one more go tomorrow (650m) then I drive back to sea level and can' hopefully resume a few days of "full" 1ks

On dietary side I'm doing a short zero carb experiment for about 10 days or so until I head out of the country- diet is essentially just meat and eggs and water (butter or bacon grease for cooking and salt/pepper for seasoning)- as expected I'm pretty strongly in ketosis right now, appetite is decreased as expected and have had just the barest hint of a faint headache which cleared up with water and some salt- reason for this is another adjustment from my usually already low intake (generally 20-50 grams of carbs daily)- generally coming in the form of a few nuts, heavy cream, dark chocolate and some berries)- when I'm in France next week for vacation I'll unlikely be able to continue, but intend, when I come back, to proceed zero carb for a 30 day period to see what shakes out (I have my suspicions but will just have to see once I'm there)

[hjs]

Proberly a wise move to relative take it easy Shawn. Taking your food to the extreme only one step next possible, going raw...

Got myself 2 1k s in lately.

Saterday a race rely 4x1k, I got 129.7/34.7spm 1027m teamtime was 3.04.3 this was after a 2k earlier that day, was 6.26.1/31 which was really really rough. Close to a hd. Shows how much difference 1k and 2k are in terms off energy kind. 1k is much less aerobic.

Took the relay slighty easy, this with the morning in mind, a tad faster was possible, racestart also costs some time. Ended pulling 1.25 s drag 147.

Today, after sunday full rest and yesterday erging/weights, which gave me doms.

Wu felt good enough, although my back felt hammered.

1k 2.59.3 30.6spm 147dr rest6 ish 5k 154.5/24
The word comfortable did not come along, for the rest ok I guess.

[cannondalerugby5]

Proberly a wise move to relative take it easy Shawn. Taking your food to the extreme only one step next possible, going raw...

Got myself 2 1k s in lately.

Saterday a race rely 4x1k, I got 129.7/34.7spm 1027m teamtime was 3.04.3 this was after a 2k earlier that day, was 6.26.1/31 which was really really rough. Close to a hd. Shows how much difference 1k and 2k are in terms off energy kind. 1k is much less aerobic.

Took the relay slighty easy, this with the morning in mind, a tad faster was possible, racestart also costs some time. Ended pulling 1.25 s drag 147.

Today, after sunday full rest and yesterday erging/weights, which gave me doms.

Wu felt good enough, although my back felt hammered.

1k 2.59.3 30.6spm 147dr rest6 ish 5k 154.5/24
The word comfortable did not come along, for the rest ok I guess.

Two very strong performances Henry time wise and even stronger to do them both at the same event!!

My 2 in one event would be a 100m and 1 min

Take a well earned rest.

[sjors]

Proberly a wise move to relative take it easy Shawn. Taking your food to the extreme only one step next possible, going raw...

Got myself 2 1k s in lately.

Saterday a race rely 4x1k, I got 129.7/34.7spm 1027m teamtime was 3.04.3 this was after a 2k earlier that day, was 6.26.1/31 which was really really rough. Close to a hd. Shows how much difference 1k and 2k are in terms off energy kind. 1k is much less aerobic.

Took the relay slighty easy, this with the morning in mind, a tad faster was possible, racestart also costs some time. Ended pulling 1.25 s drag 147.

Today, after sunday full rest and yesterday erging/weights, which gave me doms.

Wu felt good enough, although my back felt hammered.

1k 2.59.3 30.6spm 147dr rest6 ish 5k 154.5/24
The word comfortable did not come along, for the rest ok I guess.

Henry. Super performance and very well recuperated. That's promising.

[Shawn Baker]

5 min easy wu on airdyne bike followed by some cambered bar bench pressing

Went up to 265lbs to get a relatively tough single (my best this year has been 275lbs so within about 3% of top form- despite a very unfortunately poor night of sleep as one of my daughters kept waking up last night and current diet)dropped down to 205lb for 5 sets of 5 with 205lbs - my long arms have always made me a relatively poor bench pressed and rowing is. It really the best way to help

Target on today's row (DF at 212) was to get through 650m sub 1:25 pace- again got it fairly nicely (think certainly 700m and maybe 750m possible at this high altitude location-just again cruised out the last 350m- diet, now 4th day of zero carbohydrate, most of typical symptoms have largely disappeared, now a matter of negotiating appetite so I can eat enough to perform- currently appetite is saying don't eat- going to try and fool it with a nice t-bone tonight!!

Tomorrow I drive back out to California (and sea level ) plan to have a few hopefully decent attempts at a 1k before I leave for Paris

Henry, not too shabby- I like to see you sub 6:20- you just need to get tough and do what needs to be done- no physical reason why you can't- just a matter of "want to"

[hjs]

Cheers guys,

Steve, I had the luck to have a lot of time between both races. 9.45 and 16.45.. Helped a good bit.
Siebe, thx, I expected you to? Why didn,t you race?

Shawn, to me it shows that 2k is a very different beast, much more aerobic, last season, overal on the longer stuff I was 2 seconds faster, thats holding me back. Time of day also did not help, but I was certainly not holding back..
It has to come from changing training.

[sjors]

Cheers guys,

Siebe, thx, I expected you to? Why didn,t you race?

Stupid excuse: I was to late to subscribe. I misunderstood the final date. Next year I will be there.

[hjs]

Cheers guys,

Siebe, thx, I expected you to? Why didn,t you race?

Stupid excuse: I was to late to subscribe. I misunderstood the final date. Next year I will be there.

Its often pretty early yes. Pitty. Thought you maybe couldn,t make it on the day. Think you are good for 6.25 ish atm.

[sjors]

Think you are good for 6.25 ish atm.

Yeah, that's my bold target for this month. I'm now al about setting new PB's. Saturday I did a 10.000m in 35:28,0 and just now a 1:00:00 and got 16,571 m. Next HM or 5000m. And after Christmas the 2000m.

[hjs]

Think you are good for 6.25 ish atm.

Yeah, that's my bold target for this month. I'm now al about setting new PB's. Saturday I did a 10.000m in 35:28,0 and just now a 1:00:00 and got 16,571 m. Next HM or 5000m. And after Christmas the 2000m.

Very nice, nicely on your way, keep going.

Ps ergohead!

[Shawn Baker]

Back to sea level- thought I'd give a bit of a go to the 1k- went out fairly quickly and saw with about 125m to go I wasn't quite where I wanted to be and decided not to push it out so that the rest of my workout wasn't too comprimised

Deadlifting (no belt, double overhand hook grip) to 535lb single (slowly creeping up- not bad just after row)- dropped down to 315lbs and did 5 sets of "speed" deadlift triples

Finished with 135lb hang power snatches/"Penta-jumps--- x 5 sets

Zero carb day 6!

[Shawn Baker]

Another 1k-again fairly fast over 600m then cut it off at 700m and coasted out finish so remaining workout not compromised-it is clear to me that the gym rower is just not quite up to snuff compared to mine (maybe bungee is a bit stretched???)- I'll bring my machine out to California next month for any record attempts

Did the behind the neck jerks just to 225lbs- did not feel heavy was in the cards today- then down to 135lbs for more of the same withtriples combined with 30lb med ball push press release triples also--- x 5 rounds

10 lb med ball wall throws with one arm (basically a heavy baseball throw) 10 reps alternating arms for max power- 5 sets- these were fun, but I'd recommend solid shoulder before trying it!!

Finished with a little chest pump action on machine vertical chest press

Day 7 of zero carb diet- 12 eggs this am, 20 oz ribeye smothered in garlic butter after workout (maybe a second one tonight - the body continues to adapt, feeling better daily!!

[Shawn Baker]

Today was last day of a 10 day "Zero carb" short experiment- food was essentially meat and eggs with a small amount of heavy cream and cheese with just water to drink- first 5-7 days experienced typical dehydration symptoms that come with dropping carbs, acetone in breath also for about a week, which also resolved (acetone to beta hydroxy butyrate is a reversible reaction and my suspicion is that as I get better at utilizing the ketones for energy less is excreted as waste in the lungs)

So row was a new 1k PR but still 1 second over current 50+ world record- as I stated before the gym rower just seems a little bit more difficult to pull lower splits with- I'll see for sure next month when I bring mine out to California- effort today was pretty solid and at least was able to keep last 200m sub 1:30

Went on to do some deadlifting- no belt DOH hook grip to 500lbs, then down to 405lbs x 16 reps

Jump squats at 225lbs triples/3 tuck jumps x 10 sets

Finished 1set of vertical chest press to failure

Fly to Paris tonight for next 10 days - training will be sporadic likely