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@@danwinfield9841 Yep, it’s tricky fitting training around life etc to get the right balance, and something I’m always scratching my head about.

@@SteveGorrill hi Steve - yep I’m definitely “recovery” hunting all the time. Legs rarely feel fresh at this age! You’re absolutely right about getting a bunch of races under my belt, and this definitely feels like a long project to get to a point where I think I could be - going to be fun. That 200m session trashed me on Saturday but thankfully this is a de-load week and I’m going to do that 300m time trial again at the weekend to test things. Hope your training is going well.

Steve balancing the sessions is the hardest part. My training is going ok. My trouble is I can’t run 2 days on the trot and I need 3 days after a track session. I have just flipped my week starting today to accommodate a regular S&C session with affecting my running. It’s now 2 runs 2 swims 1 S&C. Did hills today and felt good. 3x3x100 on Thursday. Just picking up the pace a bit on each set. Can’t break 17 - 100 or 35 - 200 at the moment but I’m only 6 weeks in after a longish lay off. I have the luxury of no plans or target races so it’s all very low key. I just need consistency and then see how the knee is holding up in the new year. I also need to drop about 6-7lbs. Currently 13St. Too heavy for me. Every pound helps but my diet is rubbish and I’m not changing that. 😂 My nutrition is rubbish.

@@SteveGorrill I found swimming really good when I got back into a running 2.5 years ago - definitely worked well as a recovery tool. Weight wise, I hear you. I peaked at around the same weight in mid-2022 and it took a solid 6 months to get it back down to the right range.

@@StevenRead-qg6ps yes, in all its mossy glory

@ yes, I’m there every Monday - will need spikes just to grip on the moss at this rate 😂

Hi - I've added them for you. There are a bunch of other random videos that I save as they come on my radar in there as well.

Yep it'll be a lot easier to pace myself - aiming for 1:14s tomorrow. When I was training for the longer stuff the coach on Thursday night at track would often get us doing 4x400m with 3 mins between sets. Sets 1 & 3 had 1 min recoveries, and sets 2 & 4 had reducing recoveries of 45, 30 & 15 seconds - brutal, so I used to run those around 1:25-1:30 as you are dying by the end.

Hi - I have, and it was a failure. The DJI Neo doesn't work well in follow mode if the user moves away too quickly. I never had the problem with my old HoverAir X1, so am thinking of going back to one of their models and selling the Neo

@@Masters_Sprinter 😎you’re too fast accelerating!

Hi - yes they are in the plan, but not until some time in Dec/Jan at the moment as I peak towards the bigger races.

Training is going well, but I'm conscious that I can only step things up slowly without getting niggles and issues. This feels like a 12-18 month job at the moment for my body to adjust to the new regime, which is fine but also slightly annoying what age does to your recovery ability.

@@Masters_Sprinter I agree with your philosophy entirely. Getting to the start line in the number one priority. Not all the fast lads bother especially in the 400 indoors. Looking at last year’s event a sub 60 second effort would get you a medal. 200 is more competitive sub 27 seconds for a medal. I know what you mean about timescales. I’m approaching training like I’m starting again. Previous PB’s are wiped clean from the slate. My long term plan considering all my injury problems is 2 years to get back to a sub 30 secs 400. Your videos are really helping to keep me motivated. Thanks 🙏

30 seconds 200m lol Don’t think I’m in world record shape. Should have gone to Specsavers. Lol

Thanks. On reflection it went well - was a good reminder of the discomfort all out efforts create over the longer distance. Legs could have been a bit fresher going into it, but satisfied overall and looking forward to building the efforts over the coming weeks.

@@SteveGorrill hi - yep, 2 bends and 1 straight which would have had an impact I’m thinking. Here’s my Power Of 10 link re road times - www.thepowerof10.info/athletes/profile.aspx?athleteid=792892. Your name comes up as well if you search!

@@Masters_Sprinter Steve Based on 2 bends I’d be delighted with your times for that session and I would use your stopwatch times. Most 300 races are run with 2 straights so you would always be faster running that configuration. I think you are on track so I would not change much and would look for gradual speed improvement. Regarding indoors. I know it’s not easy but I would definitely try get at least one indoor session in before you race. Indoor tracks vary enormously. Lea Valley is pretty flat compared to say EIS in Sheffield which has quite high banks and tight bends. If you get an outside lane that could be a problem and can be difficult to judge pace. I will take a look at your power of 10 later. In old money I was about a 6 min miler on roads when I ran during football off season. Pretty mediocre in the 1990’s lol😂

@@shanegill5091 legs are a bit trashed today!

@@SteveGorrill good point. It’s cleared up well this week with some s&c. So much so that I’m planning a full 300m test this weekend to see where my pace is.

@@Masters_Sprinter good plan to get a time trial in. All I would say is that the start of a 400 becomes less critical. You really just need a smooth start even if that means getting to top speed a little later in the run. If you do this you might find that you control your deceleration better and finish with a good time. Just a little anecdote to finish. I won’t name drop but an old training partner of mine had a session he called the kamikaze 300. I ask him what is was all about. Is reply. Just run the 1st 100 as fast as possible, at 200 hundred you speed up and the 3rd hundredth faster. I couldn’t walk for a week with the lactic acid. But it was all about his mentality. i.e that worked for him. He’s won everything I’ve won nothing 😂 Hope it goes well looking forward to your report.

Hi Steve - thanks for reaching out. Good luck with your comeback efforts. I'm glad you find the content helpful - when I started training again for sprints earlier this year (after an aborted attempt just before the Covid period) I was looking for something on UA-cam, but couldn't find anything similar. There are plenty of "How to run a faster ...." type videos and some of the Masters fast boys & girls post clips of their races (Serge Faucher, Stuart Lynn, Darren Scott) so I thought I'd just start capturing bits every week. I'm trying to find a balance at the moment around how much speed work I can get away with without causing issues/injuries and it has been quite a learning curve these last few months. I hoping that over the coming months things will settle down in that respect and allow me to focus more on getting those shorter times down. Always feel free to comment and offer any thoughts - I'll always reply. Maybe see you on the track one day.

@@Masters_Sprinter I hope so. It may be a bit ambitious but the European masters in Funchal 2025 is my current long term target.

Hi - do you mean you want to see more of my 400 repeats session?

Thanks for making contact Shane. I'm trying to find the right balance at the moment between improving my speed and not getting injured - I do get out for some easy jogs with the dog a couple of times a week but don't tend to include those in my films. That said, the 4 sessions a week I'm doing at the moment is proving "challenging" and I'm considering moving to more of a 10 day training cycle to get enough recovery times.

@@Masters_Sprinter I would say to break 60 you already have ample speed. 6 * 150m @ 21 sec is a workout of a sub 60 400m runner - and you've already done that. Also, you don't look all out at 60 sec 400m pace, which is also a plus. Do a 300m time trial and aim for 43 seconds flat. Make sure you are fresh. Give yourself at least 4 easy/rest days prior and a good warm-up beforehand. To me it looks like the only box left to tick is your speed endurance and you could be ready to break 60 in a month. Also, because it's only 400m don't be afraid to try and fail, you'll be ready to go again a week later. Every workout/ time-trial / race you do, be sure to attack it fresh with sufficient rest beforehand. Good luck sir!

@@shanegill5091 As this is a deload week, I'll do a 300m time trial this Saturday. It will then be 6 weeks until my first indoor race of winter, over the same distance, so a good gauge.

Thanks Thomas. It's a tricky distance to get right. I'm pretty confident about getting my 100/200m times below those at the moment as long as I stay injury free, which is the challenge. I'm certainly enjoying getting back into speed work a lot more than trying to turn myself into a road runner, so fingers crossed the next few months go well.

@@StevenRead-qg6ps that’s the plan - Lee Valley 1st December for a 300m, January for a 400m and then hopefully the Eastern and British Masters champs in Feb & Mar

@@Masters_Sprinter awesome. I’ll see you at the masters in Feb/March. I’ll likely 800/1500 - I’ll look out for ya

@@mrdavester Hi Dave. As I’m training for 400m and 200m I don’t do any longer easy aerobic runs, other than one or two dog jogs each week as recovery, which normally end up run/walks. If I was training say for 800m and 400m it would be different and a lot of my weekly plan would look similar to say 5k training. My aerobic work is very much focussed around aerobic capacity, so you will see me doing 800m to 1600m reps at slightly above 5k pace (VO2max type) with equal recoveries every week. It has been quite strange transitioning from road running as I initially felt I should be doing a lot more distance work.

@Masters_Sprinter I'm training primary for 5k, and i do maybe 80% aerobic milage and then 1 track session per week. But I also want to try for a 1 mile and 400m pr's as I'm in my best shape this year at age 50. I need to beat 5:44 mile and 65s 400m 5 years ago.. which may have been an anomaly because I usually ran 70secs 400m.

@@mrdavester well good luck - might be worth taking a looking at some of the 5OC Track Club vids I’ve done recently 5k specific workouts - youtube.com/@5octrackclub-dx4im?si=XFnG2qR8_Cgh5CvF

@@mrdavester stay in touch - interested to know how you get on

@@Masters_Sprinter i follow a channel..lee grantham. I've modelled my training off his ideas, although it's fairly typical. I've never done a specific 5k full plan, i more just tailor my track sessions to the upcoming 5k, but keep all the aerobic stuff going. I did manage to beat the 20 min barrier several times this year so that's a success to me. i have one more potential 5k race in 2 weeks, then i'll take the winter off to heal.. lift some weights and come back hard in March and try to beat my times.

Hope it goes well for you. Stay in touch.

Thanks. You should check out the videos I do for the 5 o'clock track club - we did a bunch of 5k specific workouts prior to the recent county champs.

Thanks. You look like you a pretty rapid already (before the injury). The Midland Veterans Track & Field league would be a good place to start - I don't think they go longer the 3k on the track league meets, but you'd be very competitive based on your equivalent time at 5k.

@@Masters_Sprinter thanks I’ll take a look! I love track running!

@@sagsdothedu you’d need to join one of the local clubs that are in the league, as a 2nd claim if you already belong to another, and from experience they’ll be keen to have you as they start to struggle to get V60 and above

@@Masters_Sprinter righteo thanks. I’ll check the masters web site - if there is one 🥸 Cheers

@@StevenRead-qg6ps Hi - yes works well for me. Got a Forerunner 955 - works well if the lane is set correctly. Don’t get me wrong - sometimes it is slightly out like on the 100m, or occasionally I’ll get 410m for a 400m effort but it is pretty reliable. I have it set up to recording every second rather than the smart recording default.

@@StevenRead-qg6ps Thanks Steve - I’ll certainly keep you updated.

Hi - I base my training on some articles that Serge Faucher wrote for the Canadian Airforce website a few years back - www.canada.ca/en/department-national-defence/maple-leaf/rcaf/2020/12/track-and-field-for-masters-athletes-7-400m-training-program.html Some of the links to the articles were playing up recently but it will hopefully give you a good idea I stopped sprinting at the age of 14, and went off to play tennis for 20 years before returning to running & cycling. 100m, 200m & Long Jump at the time but I don't recall my times

@@Johan10683 Johan, thanks for reaching out. I was thinking about doing a video on my cardiac health a few weeks back, and your comment has prompted me to do that in the next 2-3 weeks. In terms of the Kettlebells, this is the session I used initially and return to regularly. I started out using a 6kg bell, nowadays use a 10kg, which I find gives me a full workout. I started the session just doing the first 20mins and then built it up over the weeks as it makes you sore to start with. ua-cam.com/video/vqRNQRLe9Jc/v-deo.htmlsi=qNefdZthJu8hD-32