Can’t be too disappointed bro, 22.92 after a hard week of training seems pretty good to me. Not sure how long your season will be or if you will continue during the summer but I believe you are at a great spot.
I really appreciate that support man and your confidence in me 🙏🏻. I see what you mean and I agree with you, it just still hurts a little to see times so different than what I was imagining. But, of course, I'm gonna keep grinding and keep pushing and make this the best season I can. Once we start peaking I'm hoping magical things will happen
I think you should work on speed development, not just in season but out of season (summer). If you can run low 22 / high 21, you should be able to run sub 48, my friend.
You did great man! I definitely feel like you can improve a lot on that time, especially with that difficult training block you had. Im positive you already know since you’re a college athlete, but how you recover from those training sessions is just as important as completing them. Keep it and stay healthy!
Thank you so much bro! I really hope so and I'm excited to see how the rest of the season comes along. Yes sir, there's no such thing as recovering too well, and I appreciate that reminder
Hi, very cool to hear from someone from Germany! We don't do long runs or any cardio. I absolutely believe there are benefits to having an aerobic base and a great VO2 max, but I also think there are downsides to running mileage and building up a big volume. I may experiment more with aerobic work next year but this year I think we will go the whole year never running more than 300m in practice
I have some serious questions about your coaching / training plan. 200 repeats with ample rest are old-school. They don't build top speed, which is the most important thing for a 200-400 guy. They also don't do much for endurance because you get good rest. And lastly, they're very taxing. Seems like they affected you pretty heavily. When I was in high school, I could do 10 x 200 at 26 or better, but I never ran below a 23 in the 200. In fact I almost didn't get any faster for 2 years straight. But I trusted my coach, who thought that you could train sprinters like distance runners. Many studies have shown it just doesn't work that way. Based off of your block starts, power and speed are a much bigger issue for you than lactate tolerance/stamina. When you're training max speed, you're really working/testing your nervous system. You should get a full recovery between short bursts. For example, 4 x Flying 30's with a 20 meter run-in, max effort, 7 minutes between reps. When you're training lactate processing and tolerance (endurance), you should have short rests and a relatively short workout. For example, 3 x 200 with 1 minute total rest between. Total workout lasts 10 minutes. It seems like you're doing the opposite of what science has taught coaches in the last 20 years... Doing half-race distance repeats at 80% race pace will not make a sprinter faster.
I appreciate this very detailed comment. And, even though from this week of training it may not look like it, my coach and I actually agree with almost everything you're saying. If you watch some of my training videos from earlier in the year, we were training primarily speed for the first like 4-6 months of training or so, and then we started adding in the lactate sessions. My entire team has much better speed than they've ever had as a result, myself included. And we've done fly sessions with full recovery 1-2 times per week for almost the entire year. There just eventually comes a point when we do need to build into lactate training so we can handle the demands of the race, and the way we approach that varies somewhat based on the weather conditions and such. Hopefully this helps you see that our training philosophies really aren't so different, and again thank you for taking the time to leave all this detailed feedback!
I think you can break 50 especially running into a wind like that in the first half. I’d say you’re in 50.5 shape right now on your best day. You simply need a lot more speed to run 48
Thanks man! Yeah I think that's a totally fair guess, I will give it my best shot and no matter what I'll be happy knowing I tried my hardest and I've got a bunch of cool people like you following along with my journey 😎
I wish I checked on the day of more carefully, I truly don't know. Might've been a steady 10-15mph but gusts were probably 30+ at least. As you saw I actually nearly tipped over a couple times, so it was definitely strong
Yes I have a very strange issue there but I still haven't figured out the cause... It doesn't seem like just trying not to do it helps because it happens without me even feeling it. Do you have any ideas?
It was windy, we had a very tough week of training, and it was my first outdoor 400 of the year. Many reasons why I didn't run faster than 52! But I intend to be running much faster very soon
I think I agree with you, I'm probably in good enough shape to open in 23 high or even 23.5 right now, and I hope that as we slowly start peaking and as I get more races under my belt that that will come together for me. For the sub 48 I'll need to get fast enough to open in 23 flat-ish so I've definitely got my work cut out for me
You cant run a sub 48 seconds 400 with this little training. I have a Pb of 49 indoors i am doing like four times more hard trainings. Also you need to up your mileage
I appreciate this feedback. I personally don't think I agree, because while I do think there are benefits to aerobic development, I really don't think 400m runners need mileage. And also, I'm not sure how I could do 4x more hard trainings, considering I do on average 3 hard workouts per week + 2 lifts. Not sure how I'd fit in 12 hard workouts in a week... Again though I really appreciate you giving your opinion and I always think that stuff over thoroughly to see if there's ways I can implement it
your week sounds busy, maybe you guys are doing too much. You seem to always be fatigued. Your exercises and workouts are good, but i think its too much.
Certainly could be the case! An important factor to consider is that we are not peaking yet, so to a degree we are trying to build up some fatigue, which will be stripped away as we get toward the end of the year. Regardless, your comment is definitely worth considering and I appreciate the feedback!
@@SimonShawk5 I don't your whole training program but if I were to provide any wisdom... overall seems like the exertion is too high in practice... I personally find that executing smooth and control for workouts is key for 400m training -- ie avoiding that "tying up" feeling (ie 200's should be 26ish and last one 24 and not the other way around and hopefully just feeling a bit of burn at the end versus "AHHH" in pain feeling
Can’t be too disappointed bro, 22.92 after a hard week of training seems pretty good to me. Not sure how long your season will be or if you will continue during the summer but I believe you are at a great spot.
I really appreciate that support man and your confidence in me 🙏🏻. I see what you mean and I agree with you, it just still hurts a little to see times so different than what I was imagining. But, of course, I'm gonna keep grinding and keep pushing and make this the best season I can. Once we start peaking I'm hoping magical things will happen
I think you should work on speed development, not just in season but out of season (summer). If you can run low 22 / high 21, you should be able to run sub 48, my friend.
Thanks for the suggestion! That's actually what I did all summer, you can see that in the early episodes of the sub 48 project
@@SimonShawk5Can you share with me the earlier episode where you mentioned the earlier speed development ?
You'll get there! ❤
Base on your 200 you definitely got a better in you, keep up the grind
Thanks man I appreciate it. The grind never stops 💪🏻
You did great man! I definitely feel like you can improve a lot on that time, especially with that difficult training block you had. Im positive you already know since you’re a college athlete, but how you recover from those training sessions is just as important as completing them. Keep it and stay healthy!
Thank you so much bro! I really hope so and I'm excited to see how the rest of the season comes along. Yes sir, there's no such thing as recovering too well, and I appreciate that reminder
Your times are exactly where I thought they’d be. Forget about that relay time and get after the sub 50.
Hey, im from Germany and i also train for a 400m Run(hybrid athlet).
How ofter do you Go for a Long Run per week? Are you also doing Vo2max Training?
Hi, very cool to hear from someone from Germany! We don't do long runs or any cardio. I absolutely believe there are benefits to having an aerobic base and a great VO2 max, but I also think there are downsides to running mileage and building up a big volume. I may experiment more with aerobic work next year but this year I think we will go the whole year never running more than 300m in practice
I have some serious questions about your coaching / training plan.
200 repeats with ample rest are old-school. They don't build top speed, which is the most important thing for a 200-400 guy. They also don't do much for endurance because you get good rest. And lastly, they're very taxing. Seems like they affected you pretty heavily. When I was in high school, I could do 10 x 200 at 26 or better, but I never ran below a 23 in the 200. In fact I almost didn't get any faster for 2 years straight. But I trusted my coach, who thought that you could train sprinters like distance runners. Many studies have shown it just doesn't work that way.
Based off of your block starts, power and speed are a much bigger issue for you than lactate tolerance/stamina. When you're training max speed, you're really working/testing your nervous system. You should get a full recovery between short bursts. For example, 4 x Flying 30's with a 20 meter run-in, max effort, 7 minutes between reps.
When you're training lactate processing and tolerance (endurance), you should have short rests and a relatively short workout. For example, 3 x 200 with 1 minute total rest between. Total workout lasts 10 minutes.
It seems like you're doing the opposite of what science has taught coaches in the last 20 years... Doing half-race distance repeats at 80% race pace will not make a sprinter faster.
I would generally agree
Pretty good explanation
I appreciate this very detailed comment. And, even though from this week of training it may not look like it, my coach and I actually agree with almost everything you're saying. If you watch some of my training videos from earlier in the year, we were training primarily speed for the first like 4-6 months of training or so, and then we started adding in the lactate sessions. My entire team has much better speed than they've ever had as a result, myself included. And we've done fly sessions with full recovery 1-2 times per week for almost the entire year. There just eventually comes a point when we do need to build into lactate training so we can handle the demands of the race, and the way we approach that varies somewhat based on the weather conditions and such. Hopefully this helps you see that our training philosophies really aren't so different, and again thank you for taking the time to leave all this detailed feedback!
I think you can break 50 especially running into a wind like that in the first half. I’d say you’re in 50.5 shape right now on your best day. You simply need a lot more speed to run 48
I appreciate the support! I'd like to think I could as well, and I'm gonna keep training hard until I have that speed I need. Thanks for the comment!
last year when i was running mid to high 22s i was able to go 50 flat so you can fs get at least that
That's awesome to hear man, if I'm capable then I'll do all I can to make it happen for sure
I see you have ran 50.55 good work my guy. I dont know if you can get down to sub 48 this year but you will most likely go 49 low this year!
Thanks man! Yeah I think that's a totally fair guess, I will give it my best shot and no matter what I'll be happy knowing I tried my hardest and I've got a bunch of cool people like you following along with my journey 😎
@@SimonShawk5 yup. good work man. All your hard work is finally paying off!
What was the wind in the 200m?
I wish I checked on the day of more carefully, I truly don't know. Might've been a steady 10-15mph but gusts were probably 30+ at least. As you saw I actually nearly tipped over a couple times, so it was definitely strong
If you're referring to the open 2, it was +1.8m/s for his heat.
Oh yeah 🤦🏻♂️ I thought he meant the workout. Thanks for the info coach
your right arm gets much more open coming out the blocks than the left
Yes I have a very strange issue there but I still haven't figured out the cause... It doesn't seem like just trying not to do it helps because it happens without me even feeling it. Do you have any ideas?
I know a guy that runs 22.9 and 48.9, not too sure you how you ran 52 given the fact that you train speed endurance.
It was windy, we had a very tough week of training, and it was my first outdoor 400 of the year. Many reasons why I didn't run faster than 52! But I intend to be running much faster very soon
I feel like if you can go 22.92 on a not so good day after a 400, your first 2 of your 4 should definitely be sub 24
I think I agree with you, I'm probably in good enough shape to open in 23 high or even 23.5 right now, and I hope that as we slowly start peaking and as I get more races under my belt that that will come together for me. For the sub 48 I'll need to get fast enough to open in 23 flat-ish so I've definitely got my work cut out for me
You cant run a sub 48 seconds 400 with this little training. I have a Pb of 49 indoors i am doing like four times more hard trainings. Also you need to up your mileage
I appreciate this feedback. I personally don't think I agree, because while I do think there are benefits to aerobic development, I really don't think 400m runners need mileage. And also, I'm not sure how I could do 4x more hard trainings, considering I do on average 3 hard workouts per week + 2 lifts. Not sure how I'd fit in 12 hard workouts in a week... Again though I really appreciate you giving your opinion and I always think that stuff over thoroughly to see if there's ways I can implement it
your week sounds busy, maybe you guys are doing too much. You seem to always be fatigued. Your exercises and workouts are good, but i think its too much.
Certainly could be the case! An important factor to consider is that we are not peaking yet, so to a degree we are trying to build up some fatigue, which will be stripped away as we get toward the end of the year. Regardless, your comment is definitely worth considering and I appreciate the feedback!
@@SimonShawk5 I don't your whole training program but if I were to provide any wisdom... overall seems like the exertion is too high in practice... I personally find that executing smooth and control for workouts is key for 400m training -- ie avoiding that "tying up" feeling (ie 200's should be 26ish and last one 24 and not the other way around and hopefully just feeling a bit of burn at the end versus "AHHH" in pain feeling