Sprints and Stuff- training/questions 1k and below

[aussieluke]

Ross Love

100 12.7 103.9....

Just some more info I found on this:

BW 130kg

Df 215

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[left coaster]

Ya, Ross is a very big dude. He makes the C2 look small, under built like it is going to collapse. You can see it flexing as he goes He also has an unusual build, super long arms and quite long legs while having quite a short torso. I imagine he's in the 6'5" height range as well.

[Shawn Baker]

Interesting that Ross is adopting a higher drag factor, lower rating approach- (it's what I think is the most efficient way for the shorter stuff)

[Edward4492]

Met Ross at CRASH B's, couldn't have been nicer. Very fast 2k (5:59.6, missed the hammer by 1/10) for a guy who fits the stereotype of a pure power guy/ sprinter. Pretty amazing athlete.

[Shawn Baker]

Am fasted, started too fast- this is a tough target (1:28.5 @20 spm)

[G-dub]

I'm gearing up for a run at 1K. I've been doing some short sprint work (mostly 250's) and the last couple of Tuesday's after my deadlifts, have gone out to about 400-500 a couple of times. I am reminded how important pacing is! My starts are getting better and it's easy to stay down there at about 4" below pace for too long. I am hoping the dead lifts before hand are making it tougher than it will be on the day! Anyway, I would think that how one paces a 2K would translate to 1K. For me that is a little negative split so there is something at the end. Any thoughts? I'm thinking of holding 1:40 through the first 700 or so (I'm hoping to PB and think I can. But in my heart I'd like to get into the 1:38's). I'm going to do 4 X 500 r3:00 Thursday to see where I stand.

[hjs]

I'm gearing up for a run at 1K. I've been doing some short sprint work (mostly 250's) and the last couple of Tuesday's after my deadlifts, have gone out to about 400-500 a couple of times. I am reminded how important pacing is! My starts are getting better and it's easy to stay down there at about 4" below pace for too long. I am hoping the dead lifts before hand are making it tougher than it will be on the day! Anyway, I would think that how one paces a 2K would translate to 1K. For me that is a little negative split so there is something at the end. Any thoughts? I'm thinking of holding 1:40 through the first 700 or so (I'm hoping to PB and think I can. But in my heart I'd like to get into the 1:38's). I'm going to do 4 X 500 r3:00 Thursday to see where I stand.

1k versus 2k is a bit different, it is more lactic, the sprint is proberly pretty blunt.

You can have a rough 5x200 idea, first 200 is the start, 2,3 the cruisefase, 4 the slowest part, and 5 throwing in the sink, with more rate.

Those 500 on 3 min will be above 1k pace. 3 min is short, not enough to recover from 1k pace.

[Shawn Baker]

Am fasted

1k wu row

1min with target of 1:25.0 @ 25 spm





Made it fairly comfortably

1k cd row

176lb KB swings 3 sets of 20,20, 21 (my 5 y/o daughter challenged me to do 21 )

Short but decent work

Look to target 1:20.0 at 30 spm next

[Shawn Baker]

Evening (carb intake today = 3 strawberries )

1k wu row

Went for 1 min row at 35 spm




So not too bad for stroke rate, but power was a bit down today, nothing lower than 1:13- think 1:16.0 is possible at 35 spm on a good day- perspective wise it's fairly encouraging as when I hit 1:15.9 last year I was at 44 spm so obviously my stroke power efficiency is up quite a bit!

1k cd row

Next did a few 150m efforts again keeping spm fairly low but still nothing below 1:13



Again a little weak tonight

1k easy row

Then some med ball work

50 lb med ball ground to 11ft ceiling (snatch motion) x 3/ 20 lb med ball overhead to ground slams x 3--- 10 rounds

176lb KB swing x 25 straight reps - tough!

25 hanging leg raises

Overall pretty hard work tonight!!

[Shawn Baker]

Am fasted x about 20 hrs

1k easy wu

Wanted to break 40+ American record (395m) - target was 400m at 38 spm



Broke record but didn't quite hit target- I started falling off seat for the last 20 seconds - still this was a fairly controlled effort and I do think 400 + is there- I'll have one more chance tomorrow then I'm off to Hawaii for some chillin' at the beach for a bit (I'm sure I'll run sprints and stuff but no serious erging! )

1k cooldown- maybe some easy stuff tonight!

[hjs]

Close, can be a pain, not staying on the seat, surely cost you some.

[Shawn Baker]

Ok, back to it- nice break out in Hawaii- no training to speak of other than lots of hiking about and a few hours OTW (in a kayak)

Back home and back to high altitude- going to focus back on the 1 minute for a bit and see if 400+ is in the cards

Same training philosophy-establish a base of stroke power efficiency at low rate and then gradually rate up while maintaining as much efficiency as possible

Therefore- 1k wu row followed by

1 min at rate 20- target is 1:28.0- only managed 1:29.2 at 21- more work to do and as always have to get timing down- but not too bad for first day back

1k cooldown

Hang power snatches @135lbs x 2/38" box jumps x 2----- 10 sets

12" box plyo push-ups x3/75 lb med ball push press release triples---- 10 sets

176lb KB swing x 20 reps

Overall a nice one to get going again- hopefully back in decent shape in 2-3 weeks- also going to be going basically zero carbs for next 2 weeks as well (going to eat pretty much just eggs and meat twice a day and see what happens with body composition and performance)

[Pie Man]

Scored 10/10 on HRV, game on I thought... Read through this thread today, set df to 120

Warmed up and then attempted a 1k, started thinking a 3:30, a few good pulls and I felt like I was cruising at 1:41/2 with a 3:25 predicted finish. 39 spm, and each pull was easy... Alas I am not prepared for this sort of effort and I crashed and burned at 550m not surprising and it gives me a lot to work on but disappointing. Finished in 3:51. I have done no specific sprint training so I shouldn't of expected anything different. I will try again with a more realistic target, and I will increase the intensity of my training to make sure I get the most out of it.

did a slow 2k. and have now completed 250k for the season.

[Edward4492]

Nice try Pie Man, the 1000m is tricky. You go out hard and ya think you can hold it. I did my SB back in March looking to break 3:20. Was holding 1:38's across the half way point and started the slow fade to finish at 3:23. I could barely finish the last 100m. Maybe next time go out at 1:45. The first 250m ya have to hold back, it's a long way.

Glen, did you nail your 1000m yet? Don't know if I missed it.

[left coaster]

Yup, good effort Pie Man. Nice to see others trying out the sprints!

I'm a week back from a bit over 2 weeks away from training. A blissful 2 weeks that involved many dinners out, lots of traveling around and recovering from 9 hours of jet lag there and back. Finally starting to feel good again and the 1K is something I've had my eye on for a while.

My current thinking is to get back up and running with the SS 10K bits. My goal is to hold a 2:00 split for a 40min flat 10k. I've had it in my sights for a while and will be working 10 K distances for the next few weeks. Once I hit the 2:00 split I'm going to drop back and aim for a 5K PB after 2-3 sub max efforts at the distance. I'll mix in a few sprint days along the way 90/10 type thing. THEN, I'm going to take a run at some 1K sprints, should be there in 3-4 weeks.

At this juncture I have absolutely no idea what times to aim for, 3:20 seems like a good "idea" but it's totally arbitrary and just a number I pulled from G-Dub's PB list. Considering my last training round was aimed at 1 minute, I've decided to work up the aerobic base again prior to going after 1K. It's a LOT longer than 1 min!