Sprints and Stuff- training/questions 1k and below

[mdpfirrman]

Really impressive stuff Henry / Lindsay and Shawn!

[hjs]

Dirk came out of hibernation 2:53.6

Was his second session of the day

[cannondalerugby5]

Sprinty TTs this morning as part of the multi venue AIRC
Goal was to nail a good 1k sub 3:15 for the CTC as well as SB
no taper or specific training so just went for it with the possibility of sub 3:10 pb - not pretty in the end but good enough
Number 1 in the rankings for the moment until the big guys come out to play (you know who you are Steve Bainbridge!)

1k = 3:11.7 @1:35.8
df135 sr36 397w
1:33.2
1:34.7
1:35.5
1:36.0
1:39.5

then 30' between a 500m @1:30.7 (sr41 469w)
and then 1minute = 341m @1:27.8 (sr45 514w)
It is a stark reminder of how specific the training has to be to do well at 500m and below - haven't done any for 6 months and very much off the pace but it will have to wait

I had a go last Saturday Lindsay,may be a while before I get sub 3.12 if ever!!

Great effort and congrats on leading the rankings

[Shawn Baker]

So just getting a little familiarity with a bit more rate, not yet physically prepared for an all out effort without flailing about at too high a rate and losing focus and efficiency- this go resulted in a PR and safely below 2:55- hopefully can continue to bring this down over coming few days as I get more comfortable with a bit more pace-this effort was decent but not too painful as I felt pretty well recovered fairly quickly even compared to yesterday's slower effort

Went on and did some low (12") box squats to jump squat triples at 185lbs x 5 sets

Then some 40meter sled pushes with 3x45lb plates added to the sled x 5 sets

This was done on 8 eggs which I had eaten about 10 hours prior-continue to perform and thrive on next to no carbohydrate (despite what most sports nutritionist would recommend)

Henry, some nice targets out there for sure! Pavel Shurmei's time should be a new 40+ world record

Of course Dirk's 2:53.6 is certainly compelling, followed by Colin Leiba's WR mark of 2:53.3, then of course Benko's recent 2:51.9

I'd wager that in next 2 years the 50+ records will be something like (Dirk, Benko, maybe me if I get lucky, possibly some others)

100m 13.5-6
1min 410-415
500m 1:14.5-1:15.0
1k 2:50
2k 6:00-6:05

[hjs]

Nice one, still same way of pacing.

Pavel is from 1976, so the guys is the 40 cat. get a serious contender. Very experienced also.

The 50 plus records will indeed be broken, certainly the 6.07 on the 2 will be a big target for Benco to begin with. 1k record is less strong. Will certainly fall. The short ones are proberly between you and Dirk.

[hjs]

1k 5k combi again.

1500 wu 153.0/21 500 1k start.

1k 2:59.5 29.5 30.5 30.5 29.7 28.5
Drag 147 rating 5x30, negative splitted it, although not really aiming for doing so.

6 ish min rest.

5k 155.0 24 125

[Shawn Baker]

Another 1k- decent through first 750m- finish was fairly weak- just need to get a little more time at these higher ratings

Finished with some hang power snatches 135lb 5 sets of triples

Then 60lb med ball releases using snatch-like motion- ball to 11-12 feet high -5 sets of 3

Fairly short but not bad intensity- back again tomorrow and then rest day on Saturday

[hjs]

Next weekend 2k race, gave the 1k/5k a last, for now, go.

Yest ev, weights, felt a bit flat. Whole body a bit, except pushing stuff, shoulders still ...

Today 1k 30.8 147 2:59.4 292 305 307 292 287 spm 3x30 2x32

5k 155.0

[Shawn Baker]

Bit by bit- another 1k PR- better paced today- effort was decent but stayed relatively comfortable, pleased to have a little bit of power down the stretch to not fade too much- slowly getting comfortable with a bit more rate

1k cd

Deadlifts up to 405lbs x 15 reps (no belt) fairly comfortable- workout sidetracked a bit as someone wanted to chat and wouldn't go away so missed out on some other stuff I was planning on doing

Rest day tomorrow than back to it on Sunday- hopefully can pop down under 2:54 on next attempt!

[Shawn Baker]

Just time for a quick 1k today

Tied PR from other day, so fairly disappointing not to be a bit better, but did not dig down when I needed to, but on a positive note the 2;54 stuff is getting more comfortable

Paul, no big deal, I am certainly open to suggestion but am at the moment testing out my own little hypothesis for now

[Shawn Baker]

Row- was a bit greedy and was sitting on a 2:52 with 200 m to go but saw a projection of 2:54 during one stroke with about 10 to go and just gave it up- most likely would've had a PR around 2:54.1 had I stayed course but mental lapse- go again tomorrow! (Sleep last night was not optimal)

Had targets of 530lb deadlift and 280lb jerk on my mind

Deadlifts was fairly easy and got it with typical set up- double overhand hook grip, no belt and Olympic lifting shoes ( the same ones I row in)

The 280lb jerk happened but it took 3 attempts to get it (I knew I could do it physically and after failure during roe, wasn't about to let it happen again)- inching slowly closer to my 300lb lifetime PR, so at 50 years I'm not too disappointed

Going to get a post workout double ribeye steak recovery meal on!!

[hjs]

Close, still a good session

[Shawn Baker]

Sabotaged tonight- dialed in all the variables I could for decent performance- sleep, meal timing etc...

Got to gym and someone on the decent rower-ok just be patient, most only spend about 5 minutes or so- sure enough he was off it fairly quickly- got on rower and set up to adjust drag factor and started rowing but no drag factor is displayed, thought it was weird but put damper about where it should be and started warming up - still no display on pace- I then had to move over to next machine which is still new but just doesn't seem to work as well- drag tops out at 212 which is where I am currently rowing so thought I'd give it a go- got to 500m at 1:26.5 and was started to see 1:28s so I knew PR was not possible and stopped! Honestly, feel this particular machine is just not quite as good as the other one for some reason- perhaps it's mental and a self fulfilling prophecy. Anyway just did a few low pull attempts and got to 1268 watts- a fair bit below my best but not too bad! Drive back to altitude for a week, then a few more days back at sea level, then a week or so break while I'm in France for Christmas, then I guess I'll drag out the 1k stuff until my birthday on 10 Jan where I hope I'll be in shape to pull world record time (need to find about 1 second still-don't feel as though I've given it a true full effort yet and need to step up game a bit!

[Shawn Baker]

Ok so finally back to it after 3 day break- back up at high altitude so took a slightly different tack- rather than do a lung searing full 1k- I decided to go sub 1:25 for 500 to get used to a little bit faster pace and then just cruise out the last bit- bumped drag to 220 but felt a bit "heavyish"- will add a bit each day so likely go 550m sub 1:25 etc.. each day while I'm at altitude

This was inserted in the middle of some fun jumping around with my kids-my 8 year old is just killing it in her jump rope team and is quite amazing with what she can do with a jump rope- she walked me through their teams progression levels (I made it to level 3- good enough to make the team but not the performance crew!)-she's a level 9 master

We had a double under contest which I lost miserably-she knocked out an incredible 100 versus my measly 1!!

We played around with vertical jump testing and she got to 16" versus mine of 27" (maybe I'm a bit more but was working from touching ceiling in my gym"

Anyway, it was a fun time

[Shawn Baker]

Did this at the tail end of another fun workout with the kids

Goal was to simply get to 550m today at under 1:25.0- got it fairly easily and again just coasted along to finish out the 1k-DF was at 218 and still felt a little bit heavyish- I think my rower is just a little bit better shape than the one I've been using at the gym in California- anyway not getting any lung burn and no coughing afterwards (hopefully hanging on to fitness with the modification for altitude

More jump roping with my daughters (still can't string together 2 consecutive double unders- 8 year old daughter Emmie bangs out 101 to break her record!!)

Med ball stuff- Emmie and I have a med ball push press release to ceiling contest (I'm using 50lb ball, she's using 6lb ball, ceiling height 10' 5"- her record was 20, so I did 21, she then came back and nailed 28

Then some slams over head to wall 5 sets of 3 reps (as hard as possible)- I used 20, Emmie and Saxon (my 10 year old autistic son) used the 6lber

Finally overhead to ground 5 sets of 3- same deal 20 for me and 6 for kiddos

I finished with row

This was fueled by a T bone steak topped with garlic butter and salt/pepper- yesterday was T-bone and eggs and bacon for dinner-nothing else but water to drink

After much research and experimentation, when I return from France for Christmas holidays I will embark upon a month long experiment of essentially a zero carb diet (this will also encompass my 50th birthday, when I hope to break some rowing world records, so it will truly be put up or shut up time)