Sprints and Stuff- training/questions 1k and below

[Shawn Baker]

https://instagram.com/p/BUNI647gdqV/

While I think a 1:14.2-3 was likely the result today, I want to see 1:13.x and thus- well you know!

https://instagram.com/p/BUNZCf3gGh6/

Finished out with some fairly uninspired deadlifting

Have a few minor niggles at the moment- a little bit annoying

Henry not quite ready to take the vegan plunge yet- maybe when I get tired of being healthy

[Shawn Baker]

https://instagram.com/p/BUQOf8DgxcK/

Today was a "day off" from the hard stuff- despite this I managed a 50+ 1 minute world record row of 409 m (1:13.3) this was sub maximal with a very subdued start and easy pacing- I'd estimate around 90% with a max effort of likely 1:12.5 ish currently

Finished with 4x 300m intervals on 3 minutes rest again at fairly comfortable pace of 1:24.5 avg at 31spm

Nice work Paul (look, I took an easy day )

[Shawn Baker]

https://instagram.com/p/BUVQuxtgk1r/

Stepping up my game a bit more today

At 11am I broke the 50+ WR at 410m

5 hours later at 4pm I went back and destroyed it at 414m (1:12.4)

I maintain that an all meat diet is superior- I am pushing the limits of 50 year old physiology! (No drugs or hormones required!!)

[Edward4492]

Well done Shawn! Very difficult to pick up another 4m when you've pushed back the needle (by definition when you set a WR). At some point I'd be curious to see what kind of 2km you could muster. No rate restrictions, no caveats; just your best. I was very impressed with Ross Love last year when he got down to 1:11.9 for 500mm (as I re-call) and then went to CRASH B's and nailed a 6:00.1. Very impressive for a big man....pretty sure you could punch the clock in that neighborhood. I particularly enjoy your methodical detailed approach. I was going to call it unconventional, but I'mm not so sure it's that far off from what Leo Young was doing.

Keep at it!

[hjs]

Well done Shawn! Very difficult to pick up another 4m when you've pushed back the needle (by definition when you set a WR). At some point I'd be curious to see what kind of 2km you could muster. No rate restrictions, no caveats; just your best. I was very impressed with Ross Love last year when he got down to 1:11.9 for 500mm (as I re-call) and then went to CRASH B's and nailed a 6:00.1. Very impressive for a big man....pretty sure you could punch the clock in that neighborhood. I particularly enjoy your methodical detailed approach. I was going to call it unconventional, but I'mm not so sure it's that far off from what Leo Young was doing.

Keep at it!

Ross trained very differently. He really started training for the 2k, pulled it not just based on his sprinting. I think Shawn will be around 6.20. Ross also pulled low 2.40 on the 1k, Shawn 2.54, although he proberly now is faster. But certainly not low 2.40.

Do think S should try a bit, maybe even train 6 weeks for the 2k ,but don,t think he will start training for it much, it would blunten his speed.

Leo Young trained very differently. Much more conventinal.

Soon Sam Loch will try a full blown 500, but think he just miss it. He trained very well, but just is to a bit to short. Almost all 500 m guys are monsters. Tall and big. Sam is big, but lacks height, so he can,t get super big.
Leo Young was also not so big, from memory 102kg during his 500 record.

[Edward4492]

Edward Peterson 58 Williamstown, NJ USA 333 I Yes

There's a carrot for ya Paul, done as a LWT in 2016. 1:30.0 average.

[hjs]

Friday D day

https://www.instagram.com/p/BUY6nDMh8Qz ... loch&hl=en

[Shawn Baker]

https://instagram.com/p/BUaErm3gEMx/

So another 1 minute effort- despite only tying 414m WR- I was pleased as I was able to rate higher fairly comfortably and I am very confident sub 1:12 to happen soon (despite fade at the end)


https://instagram.com/p/BUaUtjDg0fZ/

Also pleased to follow afterwards with a very solid gym performance, with a highlight of an easy 500lb/227kg deadlift x 7 reps sans belt

I know I sound like a broken record but I am continually surprised (and happy) at how well my strength and speed are increasing on a pure meat diet- literally I feel like I'm 10 years younger with regards to performance

Henry- I think it will be very close for Sam-I'm 50/50 certainly I think sub 1:11 but not sure how much- don't think sub 1:10 is within reach- but one never knows how much enough motivation will bring

[hjs]

Trade off between rate and pace. Expect that 1.11 on a right day, pretty soon.

Re Sam, will be close, but without being negative, think he will just miss it. He does show though that its possible to break it. After all, he has not the perfect build, well very well trained. Compared to Ross he is a lot fitter, only smaller.
But still who knowns, if everything just clicks.....

[Shawn Baker]

https://instagram.com/p/BUfUBrTARm_/

1 min 414m again, lower SPM 44- mental lapse

https://instagram.com/p/BUfbgP7gjFq/

PR 100m but rounded to a tie (13.5, 1:07.5)

Tied both world records today (blah)

Keep banging Paul!

[hjs]

Trade off between rate and pace. Expect that 1.11 on a right day, pretty soon.

Re Sam, will be close, but without being negative, think he will just miss it. He does show though that its possible to break it. After all, he has not the perfect build, well very well trained. Compared to Ross he is a lot fitter, only smaller.
But still who knowns, if everything just clicks.....

1:12.3 fly and die (kill)....

[GJS]

1:12.3 fly and die (kill)....

Goes again Tuesday, I think.
I was hoping - still hope - that he has a little more to give when it comes to the crunch. His training numbers - though staggering, of course - didn't scream 'World Record Incoming!' to me.

Barely a stroke of rowing for me these last number of weeks. Lower back issue persisting (though fading, I think).

Oddly, KB swings are more doable and I've been working away with my new 44kg/ 97lb effort. 10-15 reps. 4/5 sets. Glad I didn't go heavier for a starting bell as grip is a bit of an issue currently (small hands, thick handle). Enjoyable. Will look to go heavier (though, 64kg seems to be the biggest kb available in the UK) and then switch to deadlifts and such when I have reasonable capacity.

[hjs]

1:12.3 fly and die (kill)....

Goes again Tuesday, I think.
I was hoping - still hope - that he has a little more to give when it comes to the crunch. His training numbers - though staggering, of course - didn't scream 'World Record Incoming!' to me.

Barely a stroke of rowing for me these last number of weeks. Lower back issue persisting (though fading, I think).

Oddly, KB swings are more doable and I've been working away with my new 44kg/ 97lb effort. 10-15 reps. 4/5 sets. Glad I didn't go heavier for a starting bell as grip is a bit of an issue currently (small hands, thick handle). Enjoyable. Will look to go heavier (though, 64kg seems to be the biggest kb available in the UK) and then switch to deadlifts and such when I have reasonable capacity.

Also was not overly sure. Think it will be very tough, 10,5 is very very fast. At those paces every second is a mile. Think Sam is just not big enough, lacks height a bit.

[hjs]

What I wrote were Leo's words not mine.

Henry this is what you wrote/

Bit of controversie on that record, set on an older pm, which people claim gave not the same power reading. Leo Young, the 110.5 record holder ofcourse does not agree. That pm also gave false readings below 1.07, so Leo had to start out "carefully" below 1.07 would have messed up his attempt.
From 1.12.x to 1.10.5 is ofcourse still a big jump.



"Start out carefully", so true.

Thats old news Paul. If Leo could have started faster he would have. For guys who can pull 101/102 1.07 is slow. You reach topspeed around 7 strokes in. Says little about overall pacing.
And nomatter what, you need a fade in the last 100, reaching maximum lactate levels is needed, and that will block the legs. Same in every sport. Running, cycling, swimming, etc

[hjs]

Paul, the only reason Young started easy was the pm trouble, below 1.07 the pm would stop working.
The first 100 is always slow, given the start, you have to make up a lot to compensate for the starting strokes, a simple fact.

The reason Sam died so much is very simple, he goes for the Wr, but this is beyond him. Optimal result would mean going off at a slower pace. But that way he will never pull the Wr.

I told you before, but its talking to a wall. During a longer sprint, you reach maximal lactate levels, if you don,t you have energy left. Maximal lactate levels make the muscle shut down. This is the dying. This goes for every sport. The key is ofcourse to die just right and not around 400 meter in.


Friday he is going again.