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Sun May 31, 2009 6:15 pm

 
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Joined: Mon May 14, 2007 10:03 pm
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Location: Eugene, Oregon

5K race Sat @ 20:10 (6:30 pace).

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M45 PRs: 100: 12.04, 400: 54.83, 800: 2:23.5, 5K: 19:27



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Sun May 31, 2009 7:12 pm

 
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Joined: Thu Jan 22, 2009 5:44 pm
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Location: New Boston, TX

Keep it up guys. Carl, thanks for posting your workouts because I find it interesting how throwers train. BMo, your endurance is good after knee surgery. Will you run any track this summer?
My training lately is just basic conditioning. Since my last report I did a speed endurance wo of 2x500 on the track coming through 400 in 65&64 with a stride to 500m. A hill wo of 5xlong hill in an average of :50.
A weight wo of mostly core stuff. Since shoulder surgery in February the bench press has been tough to do but today it felt good. I compete again Saturday in Coppell, TX at USATF SW association meet in the 400.

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1958 model sprinter. Like an old car, I may not look or perform like I used to, but if I keep it tuned up I can still run.



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Mon Jun 01, 2009 8:04 am

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Location: Roseville, CA

Another thrower checking in. Now that my open hammer season is over, I am adding in discus and shot training(javelin added in later) to prepare for the Masters season. Basic weekly setup is:

Monday: Off
Tuesday: Hammer (28-32 throws)
Wednesday: Lift (Hang Clean, Front Jerk, Front Squat, Dumbell Jump Squat, Rotational core work)
Thursday: Shot/Disc (15 throws shot, 15-30 throws disc)
Friday: Hammer (28-32 throws)
Saturday: Shot/Disc (15 throws shot, 15-30 throws disc)
Sunday: Rest or Hammer (16-24 throws)

I will add in 4-6 throws with the 35lb weight at the end of hammer sessions the week before a competition. Volume of throws is also tapered/reduced in the week leading into a meet.

Last saturday was my first shot practice since high school...and it is still my worst throwing event! Next meet up is the PAUSATF Masters meet on 6/13.



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Mon Jun 01, 2009 5:49 pm

 
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Joined: Thu Jan 22, 2009 5:44 pm
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Location: New Boston, TX

Today's workout-12x100m w/1:15 rest. Avg. low 14, the pace I hope to run my 400 in this Saturday.

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1958 model sprinter. Like an old car, I may not look or perform like I used to, but if I keep it tuned up I can still run.



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Mon Jun 01, 2009 8:38 pm

 
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Location: Eugene, Oregon

Hey Lindy - yeah I hope to run at some meets this summer. I have actually been thinking about running 800/1500 this year just for something different.
Today I did 4 x 600 (2:07, 2:03, 2:02, 1:59) then full recovery then 400 @ 62.8.

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M45 PRs: 100: 12.04, 400: 54.83, 800: 2:23.5, 5K: 19:27



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Thu Jun 04, 2009 7:11 pm

 
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Joined: Sat Feb 10, 2007 7:04 am
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Location: Mt. Charleston, Nevada

Nick, I took a look at the rankings. You are doing quite well. I wish I could throw that often, but the nearest ring is 35 miles away. I look forward to you season's progression.



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Fri Jun 05, 2009 7:59 am

 
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Location: Roseville, CA

Carl,

I was not planning on throwing hammer due to lack of facilities, but got lucky and found an open ring in between home and work. Best thing that could have happened -I have had more fun this spring competing than I have had in a long, long time. In my 19 years away from thowing I had tried many other competitive sports but none compared to track. Glad to be back throwing again.
Hope you have a great summer season.

Have fun, throw far!



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Fri Jun 05, 2009 4:08 pm

 
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Joined: Sat Feb 10, 2007 7:04 am
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Location: Mt. Charleston, Nevada

Yeah, when a throw goes right, there are few things that can compare.



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Sun Jun 07, 2009 6:54 pm

 
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Location: New Boston, TX

I ran my 2nd 400 of the year yesterday at the USATF SW meet. I'm stuck on 58. Ran a 58.35, just a tick off my 1st meet, but they were very different races. Mike Shufelt ran a gutsy race going out hard against the wind on the backstretch. I decided to save something for the finish and was well behind Mike after a 29.9 1st 200. Ran a strong curve and finally caught Mike just past 300 and was happy with a -split 28.4. More work to do. Today I did a light weight wo, mostly core and an easy run session of 40:00 with some steady state, form work and easy striding.

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1958 model sprinter. Like an old car, I may not look or perform like I used to, but if I keep it tuned up I can still run.



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Sun Jun 07, 2009 9:30 pm

 
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Master Masters Athlete
Joined: Sun Aug 12, 2007 9:53 pm
Posts: 143
Location: Gulf Breeze, FL

Hey guys,

I ran my first race ever on Saturday. I ran the 100, 400 and then the 200. My time in the 100m was 13.18, time in the 400m was 61.96 and the 200m was 27.65. Not great times but it is a start.

I did seem to give out of gas on the 200 and especially the 400 at the end. Any training pointers to help finish stronger?

Thanks,

Tony
M47



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Mon Jun 08, 2009 5:37 pm

 
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Joined: Thu Jan 22, 2009 5:44 pm
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Location: New Boston, TX

Tony B-If I knew what you're training looks like I might have an insight. Congrats on your 1st meet, keep it going.

My wo today: Tempo 4x400(approximate,a bit short of 400, all on grass). 63,65,64,66 with a bit under 2:00 rest.

How about some other folks posting workouts and results? Anyone, Bueller, Bueller, anyone...

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1958 model sprinter. Like an old car, I may not look or perform like I used to, but if I keep it tuned up I can still run.



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Mon Jun 08, 2009 6:23 pm

 
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Location: Gulf Breeze, FL

Hey Lucky,

First of all - I think the 58 is pretty doggone good. My goal right now is to break 60. I know I will need to pick my training up a bit to accomplish this.

Right now I am training about 3 days outside and 2 or 3 days on the treadmill inside due to my schedule. The days I go outside I will do 1 day of speed doing 20 and 30 meter flys - 1 day I will do 3 x 300 or 6 x 200 and then another day I will do some block starts or run the curve. The other days I do about 20 minute jog on the treadmill. On treadmill days I also do therbands with my legs. Trying to work out a sore hip.

Before each outdoor workout I do 800m jog and 4 or 5 different dynamic drills and leg swings to warm up and at the end of the workouts I do 5 or 6 stadium steps or 100 meter strides.

Sounds like I need to step it up a notch. Any recommendations?

Tony



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Tue Jun 09, 2009 3:32 pm

 
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Joined: Thu Jan 22, 2009 5:44 pm
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Location: New Boston, TX

Tony,

Looks like your workouts are on the right track. When you do 3x300 or 6x200 how fast and how much rest? There are many ways to train, but the last few years I've been following the Baylor program from Clyde Hart. If running 3x a week I do 1 speed wo(like your flys), 1 tempo wo(8x200@80% w/1:30 rest), and 1 speed endurance(3x300@90% w/5-10:00 rest). If you want to research this more, just google Clyde Hart 400m training. All of us run out of gas a bit at the end of the 2/4, except maybe supermen like Guido Mueller running 59 at age 70. That inspires me to train more.

Lucky Lindy

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1958 model sprinter. Like an old car, I may not look or perform like I used to, but if I keep it tuned up I can still run.



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Tue Jun 09, 2009 5:18 pm

 
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Joined: Sun Aug 12, 2007 9:53 pm
Posts: 143
Location: Gulf Breeze, FL

Thanks Lucky,

Sounds like very good advice. I know I need to be more consistent with my training and this looks like a good way to do it.

Thanks again for the workouts,

Tony



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Tue Jun 09, 2009 7:07 pm

 
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Location: In the sticks, Western PA

Lucky - I had some decent success with the Clyde Hart workouts a couple of years ago. I use some of his ideas when training my high school kids. I seem to have trouble with the volume of the workouts the past couple of years, so I have been pumping up the intensity and scaling down the volume. Yesterday, 3 x 50 meters with fly starts (5.9,5.8,5.7), 3-4:00 rest, then 1 x 300 meters at 98% (11.9, 24.7, 38.5). That was my best 300 so far this year, but a little slower than Merritt's 31.30 at Pre over the weekend :shock: I was hurting quite a bit more than he appeared to be, but rightfully so - I ran for 7 more seconds :wink:



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