Sprints and Stuff- training/questions 1k and below

[G-dub]

You guys are helping,emget the juices flowing! I am going to have a go this week. It will be dicey to get a PB I think, but doable with some courage and some rested legs - I hope!

[Pie Man]

Damn HRV app gave me another 10/10 this morning, as I had a bit of time before a meeting I went to the gym again as I can't later.

Even though it was only 14 hours since my last attempt I decided to go for another 1k but at 1:45 (3:30 total). I achieved the 1:45 by pulling the same (as far as I can tell) but rating at around 35. It went well sitting on a 3:30/29 finish tell 750m then I stopped. Managed to regroup and come in a new PB of 3:38.1. So happy I improved my PB by a couple of seconds, but there is more to come with the right training and some more 'grit'

[Shawn Baker]

More of the same business

1k wu row

1 min -target 1:28.0 @20 spm- result 1:29.2 at 21 - just need to find a bit more power!

1k easy row

30" box jump x 3 while wearing 50lb weight vest --- 10 sets (fairly easy)

Cambered bar bench press -135lbs 10 sets of 10

Ran some shuttle sprints, followed by 30 yd sprints- slight quad tweak on 3rd rep so shut it down

My 8y/o daughter training with me- totally enjoy it (she is quite an athlete already)

Finished with 20 min ice bath

Zero carbs now for 3 days (my little 2 week zero carb experiment-so far so good!)

[PaulG]

I've always preferred the 1K and 500 m to longer distances primarily because I think I am a fast twitch guy. Many years ago I was a collegiate high jumper, but now I am a 60 YO 5'11'' lightweight. So, although my primary training is for the 2k I throw in a 1k and 500 TT at least once a year. July 4th was my most recent attempt. My aim was 3:28 or better and I achieved it but not the way I planned. The plan was to go out at 1:44 and then try to sprint at the end. My actual 200 m splits were:
1:43.2/38
1:42.7/38
1:43.2/39
1:44.5/40
1:46.0/40
df= 115
I did this on a dynamic erg.

You can see the wheels came off in the last 200. At 600 m I could really feel it but tried to hang on. At 800 m I had an average pace of 1:43.4 and things looked really good for a PB, but very painful. But the last 200 m were dreadful but I ended up with a 3:28.0, my third fastest lifetime score. I swear I could see pooled blue blood on the surface of my thighs. It looks like I went out a little too fast and paid for it later. I'm hopeful this will be a top ten ranking this year for skinny old guys (60-64, LWTs).

This shows how important pacing is in the 1k. The 1k is often overlooked but pacing and pain can be just as important as in the 2k. Interestingly by best lifetime score of 3:26.9 is on a grounded erg in the 2012-2013 season, but that seems long ago.

[Leo Young]

176lb KB swing x 20 reps

Shawn,

I've never seen KB's bigger than 64kg (141lb) and I know how hard they are to swing to face level without catapulting myself forward, so I can't even begin to imagine how you successfully swing 80kg (176lb) KB's. I'm assuming that you would only be able to swing them through a fairly restricted range of motion, but would love to see you post a video on your YouTube channel of you swinging those bad boys.

[Shawn Baker]

https://m.youtube.com/watch?v=58UsIk226tw

Here ya go Leo!

[Leo Young]

https://m.youtube.com/watch?v=58UsIk226tw

Here ya go Leo!

Thanks. I'm impressed Shawn.

[Shawn Baker]

Thanks Leo!!

Training today

1k wu row

1 min with same target 1:28.0 @20 spm, max drag)

Again fairly poor 1:29.2 at 22 spm- didn't expect much as I tweaked my quad running sprints yesterday, have a huge ripped callus on my hand and back is a little sore at the moment (sprain)- fortunately these things will pass!- maybe target is too ambitious (I'll give it at least 10 attempts before rating up

Power efficiency is the limitation right now- this is very easy from a cardio-respiratory factor

1k cd row

176lb KB swings x 10/20lb med ball overhead to ground slams x10 reps/10 hanging leg raises- repeat for 5 total rounds

Go swimming with my kids (best part )

[Bob S.]

https://m.youtube.com/watch?v=58UsIk226tw

Here ya go Leo!

Not too shabby for codger less than a year short of AARP eligibility.


Bob S.

[Tim K.]

Shawn, what is you parameters on the ice bath? I take a 5 minute shower with almost straight cold (13-15 degC) and results in involuntary gasping for breath and cant imagine 20 minutes actually full on submerged at that temp or lower.

[Shawn Baker]

Bob, perhaps it's time I take up golf!

Tim, 20-30 minutes I use 40-60lbs of ice- get easy to do after a bit

Training:

1k wu

1min again



Well got target (1:28.0) but too high of stroke rate (22 v 20)- still better than last few times so progress here

Intended to do 4 x 200 m at 1:14 and 40 spm- quad still a bit too sore for it and only managed 2 of them at 1:15/40spm

Plyo push-ups 10 sets of 5 on 8" boxes

60lb dumbell curls 20 reps each arm

30 minute ice bath tonight!!

[G-dub]

Shawn, please don't post a video of the 30' ice bath

[PaulG]

I'm likely going to try a 500 m TT after my 1K TT last weekend. What do you folks do for a warm up? I have been using the Eddie Fletcher 2K warm up. It seems to me the shorter the distance the more important the warm up is.

[left coaster]

This may sound eccentric, or over thought, but when warming up I use a low df, relatively high rate and aim to keep thing purely aerobic -- I usually go 1500 - 2000m. My thinking is that for shorter pieces (like my last 1 minute attempt) I want to warm-up to be limber and do a bit of stretching but to avoid tapping ATP or anaerobic glycolysis energy systems. In my completely amateur mind, that is not trained as an exercise physiologist, the idea is to spare these energy systems for the sprint and to warm up my heart, lungs and musculature through aerobic activity. I'm no athlete, but this approach was how I handled my last 1 minute distance PR which I'm rather happy with for now.

I'll google the 2k warmup you described to see if it happens to share any logic with this post.

[G-dub]

Lefty, it doesn't. It's 20' and has blasts at and faster then 2k pace for 30-60" if I recall.