The Heat Is On

I’ve avoided blogging here for the few weeks that have represented my domestic indoor athletics season this year. I really didn’t want to tempt fate. My plan only included six (eventually seven) races spread across three meetings. I couldn’t afford to screw up, or my plans to race in Poland at the end of March at the European Masters Championships might have been derailed. By leaving out the open-graded sprint meets I occasionally do, I was basing my season around three championship events – three in just four weekends.

So?

Well, first a bit of a recap. My damaged wrist screwed any chance of the strength-based autumn I’d planned. My emphasis therefore had to change to favouring aerobic fitness (which is where the Maidstone Parkrun fitted in), over which I hoped to layer some slightly more sprint-related work in the second half of the winter. I miscalculated a bit. That “second half” was quite short, because my scheduled indoor races began in February.

First discovery was that my sprint starting and pick-up phase was good. Certainly better than I’d expected. My regular focus in the gym on building fast leg-speed clearly played a part here. Several times, I’ve been leading a 60 metres race up to 40 metres, only being overhauled at the close, when this winter’s missing ingredient – strength work to help me maintain full speed – began to take its toll. Nevertheless, I’ve come within a mere 5/100ths of a second of the target 60 metres time I’d set myself for this winter. That target was the same as my fastest race last winter. I figured that a year on, a year older, etc, matching it would actually represent a bit of a stretch target, given how my winter’s training had actually panned out.

Racing 200 metres events has been a bit of a different story. Sure, I’m getting up to full speed quickly, and relaxing into top gear quite well. But better aerobic fitness notwithstanding, it begins to go a bit downhill from the point at which there is a fine balance between sprinting hard to the finish and simply preventing lactic acid from slowing you down. Put simply, in these races too, I’m being passed by guys able to hold high speed for longer than me. My conclusion is that much of the aerobic work I did in the winter (Parkrun included) just wasn’t at a sufficient speed to address this. That’s to say, despite the suffering involved, steady 5k runs should have given way to 250 and 300 metre repetitions at a high percentage of race pace rather earlier on.

The watch agrees. I’ve been disappointed with my 200 metres times – even though I have just won a bronze medal at the British Masters Championships.

So?

Now the focus is on Poland. At time of writing, I have two weeks to find some speed endurance. Probably not enough time, because speed endurance work hurts and is tiring, and I don’t want to arrive at the European Championships tired out from training for them. Therefore, I think I’m locked into sharpening up even more on the things that are going well, in the hope that they can provide an even better cushion and camouflage for the weak spots.

I’ll blog again after Poland and let you know. Wish me luck!

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