Advice from a Coach

Thursday, 7/21/11--
I did a standard peaking workout for the 800 6:00 AM this morning: 600 at 800 pace, then 90 seconds of rest, then 200 flat-out. I hit 200 in 29, the 400 in 61 and the 600 in about 1:33. I then ran a 30-second 200 after a 90 second break. Since it was 6:00 AM and I was running solo, I am wondering whether it's safe to say that I am in the 2:00 ball park. Honestly, what do you think? 2:02? 2:03? Your thoughts?

Wednesday, 7-20-11--Took the day off.

I've been giving some thought to peaking for the 800.

Here is what I am thinking:

10 days until race day…
Thursday, July 21-- a fairly standard peaking workout for 800 (You normally only do one of these and not within 7-10 days of your key race.):
600 at 800 pace
90 second rest
200 flat-out

(A trusted coach told me that this is almost directly taken out of his 4x800 training! They do a 600, with the recovery being the diagonal jog across the infield (finish line over to the 200m start line). He also offered a few alternative short and sweet workouts he uses when they are closer to the Championships
1. Same as above but drop the 600 to a 400 and would consider doing twice with no less than 10mins rest.
2. 400m FAST (basically 800 pace) 60 seconds rest 400m at whatever is left in the tank.
3. 400m, broken up like this: first 200m is fast but not hard. Next 100m back off pace to your normal distance run pace, final 100m FAST! Repeat that 2-3 times, depends on athlete (plenty of rest between sets) the kids tell me it is hard, but they love how it feels.

Since July 21 IS within 7-10 days of my key race, I shouldn't do this workout as designed.

7 days until race day…
Saturday, July 23--one week before race run 3x500m with 10 minute recoveries at goal pace. This should tell me where I am.
(My coach buddy mentioned that he never really does 500’s. He doesn't know why, because he knows they work. He said he should probably start adding them.)

4 days before race day…
Tuesday, July 26th--3-5 days before: 4x200 w/ 30 sec rest in-between. Try to run my 200s faster than 30.

(The coach offered a "tweak" that he said may sound funn: try doing 6x200, like this:
200 – RELAXED in trainers
45 -50 sec. rest
200 – RELAXED slightly more quick thank first one, still in trainers and still easy
45-50 sec. rest
Switch into your spikes and do the last 4x200’s with 30-45 sec rest, and make sure the last 2 are your fastest but also do not press to make that happen.)

Or

Another one of my alternative is 3x300m (10 mins rec) 42 seconds each.
(The coach said, "Only on your first one – hold back just a little more than normal for the start, then gradually build up to your normal 42 second effort), then hit your last 2 300’s at your regular pace.")

OR

5x200 at just sub-goal (2:00; 29s) pace.

OR

fast 150-200s at 400m pace (:53; 150s in 20, 200s in 26/27) with good recovery
(The coach mentioned that this makes him worried about getting sore, but everyone is different though, and that I may be fine.)

Last remaining days…

Wednesday, July 27th-Friday, July 29th -- No rest days, keep your aerobic system alive through short runs. On the days leading up to the race just do strides and some drills; just do short easy runs and strides at 1500-800 pace.

(The coach offered the following: PERFECT. Strides in spikes?
I like 150m strides (building speed through the first 50m)
OR 300m gradually increase your speed every 100m (starting pretty easy) finish quick.")

RACE DAY--Saturday, July 30th

His final remarks were: "I like all you have down, I don’t think my remarks are needed, but they are just there as ideas or options for you. I look at this time as all about feeling good and fast. Too late to have any killer workout mean anything for the 30th, so my tweaks are just ideas of how to make you feel quick and feel sharp. Hope that philosophy makes sense."