Sprints and Stuff- training/questions 1k and below

[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.

Benco posted a half decent 10k ctc the other day. Www.c2ctc.com

[Shawn Baker]

1k at 3:05 r26 (poor again) DF 205

176lb in swings x 5, 36" box jumps x 3-- 5 rounds

Another poor one


Steve, the mental is harder than the physical- at only 3 minutes the near daily volume/intensity is not the hard to recover from- I'll generally take a day off if I need one (Monday will be my next one)

[Shawn Baker]

Took Sunday off and played with kids all day! Yesterday spent 12 hours driving out to California (and back to sea level)

1k easy warmup

Followed by 1k at 26




Quite a morale boost to have the extra oxygen and despite the fact that I had a fairly poor nights sleep managed a fairly decent r26 1k

1k easy cool down

Jump rope x 100

205lb jump squats x 3/5 double leg bounds (40-45 feet)--- x 5 rounds

135lb hang power snatches x 3/5 double leg bounds (40-45ft) x 5 rounds

20lb med ball overhead to wall slams at max acceleration 5 sets of 5

20lb med ball overhead to ground slams again at max acceleration - 5x5

Decided that in the interest of time I will accelerate my training plan for 1k as I still want to have some time left for 500 m/1min PB attempts before I turn 50

What it will likely mean is that I'm going to scale down to a 2.5 second increase per 2spm (so 2:59.5 @26, 2:57.0 @ 28 etc...)

[MarkEg]

Interesting comment re: sleep in the midst of that. Been getting terrible sleep of late and erg performance has suffered massively. I'd underrated sleep's significance.

[Shawn Baker]

Better sleep last night- target was just to get the 2:59.5 @ 26spm out of the way- thought I had it but missed by 1/10th of a second- just need a touch more oomph next time

1k wu/cd

Rest 5 minutes then on to deadlifts

Easy single up to 500lbs (double overhand hook grip, no belt, Oly shoes)

Then down to 405lbs (intended to do 15 reps but forgot to put on straps so grip gave out at 10 reps-again DOH hook grip) then did sets of 8 and 7 for a total of 25 reps at 405- dropped diwn to 315lbs and did 3 sets of speed deadlift triples

Finished with sled pushes

5x45lb plates x20m then 4 x 45lb plates x20m then 3x45lb plates x20m- all done with no rest in between (pretty brutal as floor fairly high friction in certain areas)

Repeated with 4,3,2 plates

then 3, 2,1 plates

Definitely a solid one today!!

Mark-sleep is crucial!!

[Shawn Baker]

Yesterday spent the day putting together a bunch of Swedish furniture (Dante's 4 circle of hell)- no time to get a workout in and also was pretty fatigued from previous days sled work and deadlifts (mostly the sled though)

Decent sleep last night, breakfast of 7 eggs, blended up with whey protein, heavy cream and cinnamon! (Fairly typical breakfast as of late)- carbs are around 20-50gm daily with some days being close to zero (meat and eggs only)

Felt fairly good today, but not much time to train- flipped on the "get it done switch" and comfortably got past the 2:59.5 at 26spm target-(felt I could have dipped below 2:59.0 today if I really dug, but left a little in the tank) DF was 210

1k wu/cd (at 2:30, 20spm)

Did some power cleans just to 225lbs x 5 singles as I was still feeling the row (again not ideal but as my focus is on rowing I put it first in the workouts- generally well recovered by about 15-20 minutes- so first few exercises tend to take a bit of a hit

Finished with 3 plyo-push-ups off 10" boxes directly followed by 5 double leg bounds traveling around 42-45 feet--/ 5 rounds of these- short but fairly solid one again!

Now get to move on to 28spm on row and will look for 2:57.0- things will start to get fun now as I should start hitting PRs every workout soon, which will be fairly motivating (last time I did a free rate 1k PR attempt was about 2.5 years ago with Xeno Müller yelling encouragement-this was done after a long training session and on a whim- I was probably rating around 34-36, but didn't get a photo so not totally sure- also was a pretty bad fly and die as I recall)- hopefully now I'm in a much better position to beat that, then hopefully can creep down below current 50+ 1k WR, and then maybe 40+ AR- for now!

[Pie Man]

Congratulations Shawn, as you say now it's going to get fun.

[Shawn Baker]

1k easy wu/cd at 2:30 20 spm

Ok, first go at 28 spm conservative target of under 2:58.4 (old PR)- kind of a feeler row at 28- overall fairly comfortable, left drag at 210 and felt like it seems like it's getting to a fairly sweet spot for both pace and rate.

That's all for today- will repeat again tomorrow and try and get a bit below 2:58 (hopefully knock out the 2:57.0 fairly quickly and then rate up to 30spm)

Post work out food was 2 big ribeyes!! (About 3lbs worth)

Piers- thanks!

[sjors]

1k easy wu/cd at 2:30 20 spm

Ok, first go at 28 spm conservative target of under 2:58.4 (old PR)- kind of a feeler row at 28- overall fairly comfortable, left drag at 210 and felt like it seems like it's getting to a fairly sweet spot for both pace and rate.

That's all for today- will repeat again tomorrow and try and get a bit below 2:58 (hopefully knock out the 2:57.0 fairly quickly and then rate up to 30spm)

Post work out food was 2 big ribeyes!! (About 3lbs worth)

Congrats Shawn.
Great to follow your progress

[cannondalerugby5]

Well done Shawn
Now have a feel for how hard the 1000m is , respect!

Just completed my first 1000k,thought I would aim for 1.37 , set of first 250 at 1.34 / 30 thinking it felt great.

Middle 500 completed at an average of 1.42 / 28,thought I would handle down

Last 250 1.33 / 36

It's a very hard distance,hats of to all who have put in good times

Back to the pacing drawing board

[Shawn Baker]

A lazy rainy Sunday wanted just hang out but got work to do!!

1k easy wu/cd (standard 2:30 @ 20spm)

1k again at 28spm - tied time from yesterday- stroke rate was a hair less- really went out pretty hot and was a bit surprised, just took it a bit too easy from 500-750, finish was decent though- have 2 more goes before I go back up to altitude again- will try and flip the "suck it up buttercup" switch before I leave and get that 2:57.0

Finished with some upper body body building fluff (need to do it from time to time)


Thanks Steve and Siebe- still quite a bit of work to do!!

[Shawn Baker]

Standard 1k wu and cd at 2:30 20spm

Decided to just tough it up a bit and knock out the 2:57.0 @28 spm- hit it on the nose- stayed fairly strong through the middle and a solid finish-DF at 210- fairly pleased and still some more in the tank at 28 but now going to bump up to 30 spm and look for 2:54.5

Jump rope x 100 then

Behind the neck jerks to 245lb single/5 double leg bounds (40-45ft of travel) x 5 rounds- these felt nice and the jumping reinforced the foot speed for the jerks

Overall body feeling pretty darn good

Once again fueled by very few carbs (about 20 gm today -8 eggs for breakfast)

[Bob S.]

Once again fueled by very few carbs (about 20 gm today -8 eggs for breakfast)

Next stop Hawaii? (cf. PM just sent.)

Whoops - so busy with my little joke that I forgot to extend a well-earned congratulations. Looks like you are well on track.

Bob S.

[cannondalerugby5]

Standard 1k wu and cd at 2:30 20spm

Decided to just tough it up a bit and knock out the 2:57.0 @28 spm- hit it on the nose- stayed fairly strong through the middle and a solid finish-DF at 210- fairly pleased and still some more in the tank at 28 but now going to bump up to 30 spm and look for 2:54.5

Jump rope x 100 then

Behind the neck jerks to 245lb single/5 double leg bounds (40-45ft of travel) x 5 rounds- these felt nice and the jumping reinforced the foot speed for the jerks

Overall body feeling pretty darn good

Fantastic Shawn
The plan is coming together,I note there is no heRt rate data,is this a conscious act?

Once again fueled by very few carbs (about 20 gm today -8 eggs for breakfast)

[hjs]

Nice one Shawn, now the real works starts, how much rate is there left.