Sprints and Stuff- training/questions 1k and below

[Bob S.]

As always, awesome work Shawn!! That altitude is really kicking you hard -- very interesting to watch and learn from your experiences with this. That 40 -- 49 WR looks within reach for you from my seat if you don't age out first

When that occurs, there will be plenty of low-hanging fruit to gather: 100m, 1', 500m, and 1k to start with. And then there is the big question, will he be ready to build up the endurance needed to knock off the 50-54 2k?. It is currently 6:07.7, set in 1998 by the late Andy Ripley, a former top level rugby pro.

Bob S.

[hjs]

As always, awesome work Shawn!! That altitude is really kicking you hard -- very interesting to watch and learn from your experiences with this. That 40 -- 49 WR looks within reach for you from my seat if you don't age out first

When that occurs, there will be plenty of low-hanging fruit to gather: 100m, 1', 500m, and 1k to start with. And then there is the big question, will he be ready to build up the endurance needed to knock off the 50-54 2k?. It is currently 6:07.7, set in 1998 by the late Andy Ripley, a former top level rugby pro.

Bob S.

That low 6.07 fruit will be picked right away, by our Canadian friend.

Rev 50, Dirk will also have a go a the records, so it will be a battle

Third Rob Smith is training again, looking at the 40/49 records.....

[cannondalerugby5]

As always, awesome work Shawn!! That altitude is really kicking you hard -- very interesting to watch and learn from your experiences with this. That 40 -- 49 WR looks within reach for you from my seat if you don't age out first

When that occurs, there will be plenty of low-hanging fruit to gather: 100m, 1', 500m, and 1k to start with. And then there is the big question, will he be ready to build up the endurance needed to knock off the 50-54 2k?. It is currently 6:07.7, set in 1998 by the late Andy Ripley, a former top level rugby pro.

Bob S.

That low 6.07 fruit will be picked right away, by our Canadian friend.

Rev 50, Dirk will also have a go a the records, so it will be a battle

Third Rob Smith is training again, looking at the 40/49 records.....

Sorry HJS who do you think will break Rippers record,I don't recognise the abbreviations

Thanks

Steve

[hjs]

Steve, rankings..

Benco, if he stays fit, not a sprinter but 2k and up he could get them all. 1k he could get also, but its more an endurance guy. Don,t know exactly when turns 50. For 2k thats, given you need a race, important. Everything else can be done anytime.

[cannondalerugby5]

Steve, rankings..

Benco, if he stays fit, not a sprinter but 2k and up he could get them all. 1k he could get also, but its more an endurance guy. Don,t know exactly when turns 50. For 2k thats, given you need a race, important. Everything else can be done anytime.

Found him,2016 rankings 2.03.9 at 48

Hanging onto 90secs per year may be a challenge.

I think my money would be on my hero from my younger days, but I guess we will have to wait and see.

[hjs]

Steve, rankings..

Benco, if he stays fit, not a sprinter but 2k and up he could get them all. 1k he could get also, but its more an endurance guy. Don,t know exactly when turns 50. For 2k thats, given you need a race, important. Everything else can be done anytime.

Found him,2016 rankings 2.03.9 at 48

Hanging onto 90secs per year may be a challenge.

I think my money would be on my hero from my younger days, but I guess we will have to wait and see.

He is roughly around that level for longer and pretty stable in his results. He used to rank more and also did the ctc, but haa gone below the radar more the last few years. If you back in time he ranked more.

Am not 100% sure which hero, but if its the "special one" he ows me still 1000$. Honousty was not his major strenght

[lindsayh]

He is roughly around that level for longer and pretty stable in his results. He used to rank more and also did the ctc, but haa gone below the radar more the last few years. If you back in time he ranked more.

Benko has done some CTCs recently/occasionally and is still absolutely amazing.

[cannondalerugby5]

Steve, rankings..

Benco, if he stays fit, not a sprinter but 2k and up he could get them all. 1k he could get also, but its more an endurance guy. Don,t know exactly when turns 50. For 2k thats, given you need a race, important. Everything else can be done anytime.

Found him,2016 rankings 2.03.9 at 48

Hanging onto 90secs per year may be a challenge.

I think my money would be on my hero from my younger days, but I guess we will have to wait and see.

He is roughly around that level for longer and pretty stable in his results. He used to rank more and also did the ctc, but haa gone below the radar more the last few years. If you back in time he ranked more.

Am not 100% sure which hero, but if its the "special one" he ows me still 1000$. Honousty was not his major strenght

Andy Ripley was my hero as an emerging rugby player,we shared the same athletics background,I hope it wasn't him that owed you money!

Where do I find the CTC and do they still have a UK forum

Thanks

Steve

[lindsayh]

Andy Ripley was my hero as an emerging rugby player,we shared the same athletics background,I hope it wasn't him that owed you money!
Where do I find the CTC and do they still have a UK forum

Steve the UK Forum was killed off earlier this year by ISS. (there is still an Indoor Sports Services site but no forum)
the CTC had a thread there but it is now here in the competition thread.
The ctc is http://www.c2ctc.com/
It is a monthly challenge between virtual clubs who compete simply to set the next one (and a little occasional glory) - best to join the Forum Flyers if you want to have a go - although you may not be impressed by the 10km this month!!
Andy Benko is a member of the Paddy Power team and used to do a lot of them - you can see old results on the ctc site

[cannondalerugby5]

Andy Ripley was my hero as an emerging rugby player,we shared the same athletics background,I hope it wasn't him that owed you money!
Where do I find the CTC and do they still have a UK forum

Steve the UK Forum was killed off earlier this year by ISS. (there is still an Indoor Sports Services site but no forum)
the CTC had a thread there but it is now here in the competition thread.
The ctc is http://www.c2ctc.com/
It is a monthly challenge between virtual clubs who compete simply to set the next one (and a little occasional glory) - best to join the Forum Flyers if you want to have a go - although you may not be impressed by the 10km this month!!
Andy Benko is a member of the Paddy Power team and used to do a lot of them - you can see old results on the ctc site

Thanks Lindsay

So all the old uk characters have disappeared - sad

Your right, the 10k is about 9k too far.

Guess I am still a member of MAD team from 10 years ago, unless I have been dropped for non attendance

[hjs]

Andy Ripley was my hero as an emerging rugby player,we shared the same athletics background,I hope it wasn't him that owed you money!

Where do I find the CTC and do they still have a UK forum

Thanks

Steve

Nono, luckily you don,t knon who I am talking about. Keep it thay way.

http://Www.c2ctc.com

[Shawn Baker]

Another high altitude 1k- a bit better but still tough (despite relatively low-ish heart rate) DF was 210 which felt strangely heavy today??- last 300m tough as I don't have that top gear at altitude yet (hopefully a few more days)

Finished with these deadlifts

https://m.youtube.com/watch?v=dVzReFKyxoM

So 405lbs x14 reps (no belt, Oly shoes) fairly comfortable and should have done 15 but felt that I'd have to strain a bit to get it and would rather not risk tweaking back so I shut it down!

Another short, but effective workout

I would say that a number of 50+ records will be rewritten within the next 2 years (If I'm lucky my name will be on a few of them! But Dirk, Andy and likely others are well poised to do it as well

[Shawn Baker]

Just time for a 1k row (1k easy wu/cd)-DF was 210- rated just a touch high (still targeting 26) 3:01.8 (technically my best time at altitude)- still struggling down the home stretch 3 more goes at altitude then back out to sea level next week

[Shawn Baker]

So obviously not a good one, saw that I was not going to improve after I got to 800m and then just lost the will to push it out so I basically crawled to finish- mentally a bit distracted today

Got a little bit of cambered bar bench pressing done-up to 260lbs, then 205lbs 5 sets of 5, 135lbs x 20

20 hanging leg raises

Not my finest hour!

[cannondalerugby5]

So obviously not a good one, saw that I was not going to improve after I got to 800m and then just lost the will to push it out so I basically crawled to finish- mentally a bit distracted today

Got a little bit of cambered bar bench pressing done-up to 260lbs, then 205lbs 5 sets of 5, 135lbs x 20

20 hanging leg raises

Not my finest hour!

Shawn,it must be very hard ,mentally and physically ,to push yourself to the limit each day.

Would putting some " lighter " work in not lift the stress

For me it's the "if I had to do a really hard piece,I would only want to do one per year" mental attitude

Just a thought ,Steve