The 400 Project

Hey folks, welcome to my blog (I never thought I'd say those words!). More of these background/context posts will follow in the coming days, but I decided it was time to get my act together and put something up. In short, starting last year, I decided to build 400m speed as off-season training for ultimate. I saw it as a good physical challenge for me because I've always hated/been terrible at the 400 and considered this shortcoming a gap in my athleticism, so to speak. So, I contacted a friend of a friend who was gracious enough to build a 16 week program for me and got to work. The program consisted of plyometric exercises, sprinting, weights, cross-training, recovery runs, and thing like downhill running and intervals. In general, the sprinting was higher speed and longer rest, which I learned my body really responds well to. Eventually, I was convinced to race a 400, which I did last June. I ran a 52.6, which I was happy with for my first try. This is roughly considered an average high school time. Some 12 year-old kid beat my time (not kidding), but we weren't in the same heat, so no worries. The guy who won the men's division at my meet ran a 48.8, for reference, and last year, the qualifying time for the NCAA Outdoor Championships was a 47.3. The current World Record is a trim 43.18. Last week, I trained at that speed...for some 300's...

Anyway, I enjoyed the program immensely, so this year I decided to extend the 4-month program out to around 6 months. In the past, I trained 4-5 times (10-15 hours) a week in the off-season anyway, so why not do it with a purpose? I'll be in "pre-season" through the end of May and then racing in June and July. I hope to attend 5 races this year, all at local USATF all-comers meets. My goal is to get under that magic 50 second barrier. It's so alluring, and I'm curious to see how close I can get.

The bigger-picture motivation behind this whole endeavor, however, is much greater than just me seeing if I can shave a few seconds off a 400m time. What I'm actually interested in are the general concepts of potential and limits. Simply put: how far could someone like you or me get if we were to really focus on something? What separates us from the pros of the world? People from professional writers to artists, athletes to scholars. What are people like you and me actually capable of? I'm about to turn 27, so I decided to pursue an athletic goal this spring. Male athleticism peaks at around 30, so I might as well test my limits physical limits now.

Finally, a word on balance. I love sprinting. I find it very freeing and pure...and running fast is incredibly fun. Run in spikes and you'll see. But, I also love many, many other things. I just don't blog about those things. This blog is just a window into a part of what I currently find meaningful.

That's the "quick" intro. Sorry about the length. Other, hopefully shorter, posts will follow to provide some more details, especially around the "greater" project, as it were. So please follow this blog/make comments/put this site into your RSS readers if you're interested. We can all help push each other, whatever your projects may be. In the meantime, feel free to peruse my startlingly plain layout/check out some earlier posts...I've been posting since the beginning of January. Peace.

Andrew

Week 8 - Day 3

I almost didn't make it out for this one...I was up until 3 last night and was exhausted all day today. All I wanted to do was sleep when work ended. To lessen my eagerness even still, my legs were noticeably flat today after a tough downhill run/plyo workout yesterday with my friends Ken and Kenny. Even still, I went downstairs, changed, and then did the ol' tried-and-true half-sleep on the locker room changing bench. I zoned in and out for about 30 minutes, got up, and finally made my way out to Washington Lee. Here's my workout:

Rest: 5 minutes (can take longer if needed)
Format: rep - distance - target time (s) - actual time (s)

1 - 200m - 28 - 27.5
2 - 200m - 28 -27.9
3 - 200m - 28 -27 flat
4 - 200m - 28 -27.5
5 - 200m - 28 -28.3
6 - 200m - 28 -28.1
7 - 200m - 28 -27.5
8 - 200m - 28 -28.1
9 - 200m - 28 -28.2
10 - 200m - 28 - 27.1
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I was pleasantly surprised by my times today. For the first half of the workout, I took 5:30 rest, on average. For the second, more like 6:00. I monitored my heartrate today for the first time this year...I've decided to rely on it (as I did last year) to determine when I need to take more rest. I was pretty steady at 170 bpm all the way through rep 9, after which I crossed into 180+ territory, which is a warning sign for me. So, I took 7 minutes or so and then ran the last rep with everything I had left. I'm expecting both the plyos from Wednesday and the sprinting tonight to hit me tomorrow...just in time for my 48 hour jaunt through Mexico City. Booyah! My first intro post goes out tonight. I've put the hammer down.

Week 7 - Day 6

I wasn't very happy with my workout today. I did a ladder out at Washington Lee.

Rest: 5 minutes walking
Format: rep - distance - target time (s) - actual time (s)

1 - 100m - 14 - 13.6
2 - 200m - 29 - 29.1
3 - 300m - 46 - 48.6
4 - 400m - 63 - 65.7
5 - 300m - 48 - 46.2
6 - 200m - 29 - 30.9
7 - 100m - 14 - 13.1
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Reps 1 and 2 were very easy. I monitored my stopwatch to make sure I didn't go out too fast this time. For the first 300m, I had it in my head I needed to run a 48 (which was the time for the 2nd 300m), so I ran the 46 on the way back down the ladder. The times I was upset with was the 400m and the 2nd 200m. For the 400m, my plan was to go out strong, not push too hard between 100m and 200m and then kick to the finish. The problem was that I was already more tired than I realized and when I checked my watch at the 300m mark, I was over the 50 sec mark and that was all she wrote. My legs died down the backstretch and I came through in 65; looking back, I think part of my problem today was that I thought it was going to be an easy workout. After the Day 3 workout, I had a bit of a let-up today. I looked at the times and they seemed easy, but I didn't factor in how only 5 minutes of rest would affect my performance during the longer sprints. So, I didn't come in with the right mindset, so that hurt me. For the 2nd 200m, my plan was just to run "hard" and get a good time...27-28. Again, I went too much on feel here and even though it felt like a 28 or so, I was stunned to see I ran close to a 31. So, in addition to not mailing it in, I also need to be better about adjusting for fatigue at the end of my workouts. Looking forward to warmer, less windy weather...

Week 7 -Day 3

Tough workout today. 5x300m with full rest. My friend Ken from work joined me tonight, which was the first time I've ever had someone participate in an entire workout with me, which I was very appreciative for. Big day! It was cold and gusty this evening. I'm not sure how the wind affected my times, but it was definitely noticeable.

Rest: full (8-10 minutes)
Format: rep - distance - target time - actual time

1 - 300m - 43 to 44 - 42.9
2 - 300m - 43 to 44 - 44.7
3 - 300m - 43 to 44 - 44.2
4 - 300m - 43 to 44 - 43.9
5 - 300m - 43 to 44 - 44.1
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The first rep was very easy. I crossed the 100m around the 12 second mark and the 200m mark around the 26 second mark. I pulled up quite a bit down the homestretch so I could try to keep my time variance lower. I came in right when I wanted to. For my 2nd rep, though, I went too much on feel. My 100m and 200m splits were similar to those of my 1st rep but I went by how my legs felt down the back side. I could easily have run much faster here and wish I had done so...at least a little. That said, I ran much harder for my remaining reps, with my 4th and 5th done at full effort. The final backstretch was very tough. This was also the first workout where my hamstring tightened up even the slightest bit, so that's something I'll need to monitor. My calves were surprisingly fine and I feel good, so I'm excited to build from here. I'm a little disappointed my average time wasn't closer to 43 but it's all good. Oh, and I forgot to take my stopwatch to work, so I had to dole out $30 for the only model carried at a sports store near my work. Uggh. But, it has some pretty cool features so at least I'll have those, haha.

Week 6 - Day 6

I went to the Y today. My workout was for speed work, so it was pretty short/easy. The next few workouts are light in preparation for my tough Thursday workout (5x300m in 43s). I started today with some 150m buildups, which are a 50m jog - 50m stride - 50m sprint, followed by a 50m walk before starting the next one. I also didn't use my stopwatch today, due to the nature of the sprints and the fact that I ran indoors.

Format: rep - distance - target time - actual time

1 - 150m buildup - none - none
2 - 150m buildup - none - none
3 - 150m buildup - none - none
4 - 150m buildup - none - none
5 - 40m - full speed - none
6 - 40m - full speed - none
7 - 40m - full speed - none
8 - 40m - full speed - none
9 - 40m - full speed - none
10 - 40m - full speed - none
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The workout aside, which was straightforward, I've made it a daily mission to stretch/ice/foam roll my calves as much as possible. After playing pickup on Thursday, I was concerned I wouldn't be able to walk without a limp the next morning. But, to my surprise (and delight), the day-after recovery was very good. Finally, and totally unrelated, I am determined to finish War and Peace tonight. Wish me luck.

Week 6 - Day 3

I went to Washington Lee again today. I passed out for about 30 minutes in the locker room at work, so I got there a little later than scheduled... My legs felt a little taxed after the plyos yesterday, but I was pleasantly surprised that I actually had some spring...at least at the outset. My workout was 8x200m. The log is below:

Rest: 3-5 minutes (can take longer if needed)
Format: rep - distance - target time - actual time

1 - 200m - 27 to 28 - ~26 (I accidentally hit the wrong button on my stopwatch so I didn't get a time here, but based on how I felt and my subsequent times, I'm pretty confident I ran around a 26)
2 - 200m - 27 to 28 - 26.0
3 - 200m - 27 to 28 - 26.9
4 - 200m - 27 to 28 - 28.2
5 - 200m - 27 to 28 - 28.5
6 - 200m - 27 to 28 - 28.4
7 - 200m - 27 to 28 - 27.5
8 - 200m - 27 to 28 - 27.5
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I was upset about the 28s in the middle there. I felt so good after my first two that I shortened my rest from 5+ minutes down to 3+. I still ran a 26.9 and felt great, but after waiting 5+ minutes and then running #4, I felt a huge difference in my legs down the backstretch. I'd say the majority of my time deterioration occurred over the last 50-75m. I couldn't lengthen my stride as much and I died towards the finish line. My calves also got much tighter as I moved into the middle stages of this workout, so that could have played a role as well. I had to pump myself up to get under 28 for my last two, which was something, at least, but I took 8+ minutes of rest before each so I could muster up a little more endurance. I'm encouraged by my early times, but I need to work on consistency. I definitely could not have repeated at 26s today and probably should have known that, but I felt good enough that I actually thought I could do it. You live and learn.

Week 5 - Day 6

I went up to Philly yesterday for a conference, so I missed a cross training/weights workout. I got back this afternoon, though, and went out to Washington Lee, since the DC public schools suck and close their tracks on the weekends. The day off was good for my calf, which felt a little tighter after the 100s on Thursday. I've got a feeling this is going to be an ongoing battle. I need a more serious ice pack for home. Anyway, the workout:

recovery: walk same distance
format: distance - target time (s) - actual time (s)

1. 50m - none - 6
2. 100m - none - 14
3. 150m - none - 22
4. 200m - 30 - 32
5. 300m - 45 - 45
6. 350m - 55 - 52
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The first four sprints were very easy. Judging by the target times at the end of the workout but not at the beginning, I assumed the earlier reps were at a similar pace. My workouts haven't included anything full speed yet (except the time trial), so I felt okay about taking it easy for the first few. I was a little too complacent during the 200m...I got to the 100m point at 15s but then thought I was ahead of time so I pulled up a little. Oops. The 300m and 350m were much better, though. In a strategic sense, I decided to run these as if I were running a 400m: fast out for the 1st 100m - dial it back a little for the 2nd 100m - and then kick it up starting with the 3rd 100m. For the 350m, though, I went out faster at the start and ran absolutely all out after the 200m mark. My legs got quite fatigued down the last 150m or so. My quads, in particular, started hurting. But, as happened last year, I was able to keep up a decent speed by focusing on pulling my legs back with my glutes. I'm interested to see how my form changes (or doesn't) when I'm conscious of this, so I'm going film my form one of these days. If it doesn't look absolutely terrible, you may see it up here. In fact, you may see it regardless, since I could find out what I was doing wrong and then talk about what not to do, haha.

Week 5 - Day 3

I went over the Washington Lee yesterday for my workout. The temperature was in the low 20s/high teens. I felt it most in my toes; that breathable mesh has its downsides... My left calf was feeling a little tight, so I opted for my running shoes instead of my spikes. Had I been running in spikes, the times below would have been at least a few tenths faster. Here is my workout:

Rest: 5 minutes between reps
Format: distance - target time (s) -actual time (s)

100m - 13 - 13.8 (hit the watch late on this one)
100m - 13 - 13.4
100m - 13 - 13.2
100m - 13 - 12.9
100m - 13 - 12.9
100m - 13 - 13.0
100m - 13 - 12.6
100m - 13 - 12.8
100m - 13 - 12.7
100m - 13 - 13.2

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I was pretty annoyed with ending on a 13.2. My calf was feeling tighter than it was earlier, so I played only a few minutes of pickup ultimate and then went home to ice.

p.s. I'm still trying to figure out the best way to show my workouts/times, etc. Suggestions are welcome. Thanks.

Week 4 - Day 6 (Time Trial #1)

I went out to Washington Lee High School today for my 300m time trial. The weather was phenomenal. My friend Noah came with me and ran the last 100m, which was very helpful. Thanks, man. The track was busy but the universe aligned when I started running and I somehow ran the whole distance undisturbed. I'm still not quite sure how that happened. Anyway, I ran the 300 in 38.9, which I am very happy with. That's a good start! Having Noah there down the stretch really helped, so thanks again to him. This was my first workout in spikes this year, and I was a little concerned about aggravating the calf tightness I've been nursing over the last week, but so far so good on that front. My foam roller has been getting a lot of attention lately. Oh yeah.

I'm looking forward to some speed work this week.