How much are you running and dieting? - Page 4

maggmaster · 08-16-2012, 05:32 AM

I would not do 400s for tennis. There is no correlation between a 400 and a tennis match. Long distance running prepares you for the whole match heart rate increase, short sprints makes you faster for individual points. Medium distance sprints, 400s and 800s just do not seem valuable to me.

Power Player · 08-16-2012, 05:48 AM

What would you do..100s? If so, what is a good set to do..10-12?

movdqa · 08-16-2012, 05:58 AM

I like doing 400s as they are useful for 5Ks. I do 400M in 1:33 - 1:40. If you figure 5 shots every 15 seconds, that would be a 30-shot rally that's comparable to doing 400M. Those kinds of rallies are rare (at least they are for me) in a match. I think that we had one rally that went about 25 shots yesterday but the average rally was a lot shorter.

Power Player · 08-16-2012, 06:22 AM

Oh ok. I am pulling out old track times. I was running the 100 in under 12 seconds when I ran track in high school, which is decent. My best was around 11.3 and the guys beating me (all went to D1 football programs I think..lol) were running sub 11s, some around 10.1-10.6.

My 400 was around 56 seconds. So when you are saying 1:33, that actually is not bad. The numbers I am putting up are from when I had 5% Bf and was in perfect shape.

There is something about sprinting these 100s..it really may be the ticket. It is the first running exercise I have done that really leaves me gasping, so it leads me to believe that is what I need to work on.

maggmaster · 08-16-2012, 08:07 AM

When I am in a sprint training phase I start with a set of 6 100s and 6 50s and then throughout the 4 week microcycle I replace the 50s with 100s.

Power Player · 08-16-2012, 08:08 AM

Awesome. I like it. Sign me up.

gatorbait01 · 08-16-2012, 08:12 AM

Quote:

Originally Posted by maggmaster

When I am in a sprint training phase I start with a set of 6 100s and 6 50s and then throughout the 4 week microcycle I replace the 50s with 100s.

Would you mind going over your entire routine?

r2473 · 08-16-2012, 08:13 AM

Quote:

Originally Posted by maggmaster

Long distance running prepares you for the whole match heart rate increase, short sprints makes you faster for individual points.

Well put Mag.

movdqa · 08-16-2012, 08:14 AM

With the 400s, you have to do some pace management as you obviously can't go flat out for that long (at last I can't). You also have to manage your oxygen to some extent.

I haven't tried the shorter intervals but I would expect that it would be easier to go flat out.

I don't think that the 400s do more for you than 100s and 200s in tennis. I've only done 400s so far - haven't tried the 100s and 200s. I should give them a try - but I've had a spurt of playing more tennis lately as I've found more people to hit with so the I'm running less. I have easy access to a track so I don't have an excuse for not doing intervals. It would just be a matter of getting up really early in the morning and sneaking off for a while.

I have the Garmin Forerunner 610 so measuring the intervals would be a piece of cake.

Power Player · 08-16-2012, 08:16 AM

Finding the public track near my house is a game changer. It makes it so much more motivating to do this, especially since I can ride my bike there as a warm up/cool down.

maggmaster · 08-16-2012, 08:24 AM

You mean the whole year? That would take a long time. I will give a brief breakdown. I run a periodized routine across the entire year and I break up training into "units". Each microcycle( 4-6 weeks) focuses on a one type of unit. My 4 types are Strength training, endurance training, sprint training and tennis. 1 unit of endurance training is 30 minutes of some form of cardio, one unit of sprint training is either the above sprint workout or a footwork routine which is pretty intense, one unit of strength training is a full body lifting workout or 15 minutes of kettlebell swings with a 20 s on 40 s off tempo, one unit of tennis is 1 hour of hitting or 2 sets of singles or 3 sets of doubles. So my sprint microcycle would look something like this.

Week 1
Monday Sprint work 6 100s 6 50s 30 minutes cardio(light) 2 hours of hitting
Tuesday 30 minutes cardio(light) 1 hours of hitting, 2 sets of singles
Wednesday Sprint work 6 100s 6 50s 30 minutes cardio(light) 2 hours of hitting
Thursday 30 minutes cardio(light) 1 hours of hitting, 2 sets of singles
Friday Sprint work 6 100s 6 50s 30 minutes cardio(light) 2 hours of hitting
Saturday 3 hours of hitting , weight routine(light)
Sunday off maybe light hitting if I feel ok

Week 2 looks about the same but the sprints progress.

Week 3 More sprint progression

Week 4 Test Sprint benchmarks and prepare for next microcycle.

I do this all year with 2 long breaks of about a week and maybe 3 or 4 deloading weeks where I just go really light.

gatorbait01 · 08-16-2012, 08:26 AM

I wish I had a track to do some of this stuff. I'm wearing a path in the backyard doing suicides. I'd like to add in some straight sprinting to change things up.

I could try and sneak into a high school track, but I feel kinda weird doing that. I also feel kinda weird sprinting around the neighborhood. My best bet may be to use a local park. One has a big soccer field, the other which is much closer barely has enough room to run some straight 200's.(Measured on google map).

maggmaster · 08-16-2012, 08:31 AM

I played soccer at a reasonably high level, I do all my sprints around soccer fields. Better on the knees.

gatorbait01 · 08-16-2012, 08:36 AM

maggmaster,

That routine is intense. Your fitness level must be off the chart. Thanks for posting.

gatorbait01 · 08-16-2012, 08:36 AM

Quote:

Originally Posted by maggmaster

I played soccer at a reasonably high level, I do all my sprints around soccer fields. Better on the knees.

Do you wear cleats or tennis shoes?

maggmaster · 08-16-2012, 08:42 AM

Just tennis shoes

movdqa · 08-16-2012, 08:46 AM

> I could try and sneak into a high school track, but I feel
> kinda weird doing that.

High-school tracks, like public tennis courts, are public property. I pay for these with my property taxes and income taxes. You might pay for these things with your property, income or sales taxes. Why would you have to sneak onto these?

gatorbait01 · 08-16-2012, 08:54 AM

^^ Agreed. You make some good points. I think most are kept locked up so I'd have to jump the fence. If not I wouldn't have a problem.

PED · 08-16-2012, 09:32 AM

Quote:

Originally Posted by Power Player

Great info. If I dont play tennis I am going to try and run more tonight. I am currently using the Nike Minimals.

My legs are definitely sore today..im feeling it.

I used to the Nike Free's but plantar problems caused me to give them up.

You may want to check out the Brooks Pure flow, it's more minimal at 9oz than most running shoes but not as minimal as the Nikes.

http://www.runningwarehouse.com/desc...S-BPFLOM1.html

The Brooks put a stop to my foot problems and the padding is nice for my longer 8 milers. They sell them on Running Warehouse site.

Power Player · 08-16-2012, 09:42 AM

Those shoes look rather awesome.

08-16-2012, 05:48 AM	#62
Power Player G.O.A.T. Join Date: Sep 2008 Location: On my iPhone Posts: 13,562	What would you do..100s? If so, what is a good set to do..10-12? __________________ 🐐ing

08-16-2012, 05:58 AM	#63
movdqa Hall Of Fame Join Date: Sep 2006 Posts: 4,141	I like doing 400s as they are useful for 5Ks. I do 400M in 1:33 - 1:40. If you figure 5 shots every 15 seconds, that would be a 30-shot rally that's comparable to doing 400M. Those kinds of rallies are rare (at least they are for me) in a match. I think that we had one rally that went about 25 shots yesterday but the average rally was a lot shorter. __________________ 4 x IG Prestige MP, 70 cm, 376 grams, 386 SW, ALU Power @54 Last edited by movdqa : 08-16-2012 at 08:08 AM. Reason: Grammar

08-16-2012, 06:22 AM	#64
Power Player G.O.A.T. Join Date: Sep 2008 Location: On my iPhone Posts: 13,562	Oh ok. I am pulling out old track times. I was running the 100 in under 12 seconds when I ran track in high school, which is decent. My best was around 11.3 and the guys beating me (all went to D1 football programs I think..lol) were running sub 11s, some around 10.1-10.6. My 400 was around 56 seconds. So when you are saying 1:33, that actually is not bad. The numbers I am putting up are from when I had 5% Bf and was in perfect shape. There is something about sprinting these 100s..it really may be the ticket. It is the first running exercise I have done that really leaves me gasping, so it leads me to believe that is what I need to work on. __________________ 🐐ing

08-16-2012, 08:08 AM	#66
Power Player G.O.A.T. Join Date: Sep 2008 Location: On my iPhone Posts: 13,562	Awesome. I like it. Sign me up. __________________ 🐐ing

08-16-2012, 08:14 AM	#69
movdqa Hall Of Fame Join Date: Sep 2006 Posts: 4,141	With the 400s, you have to do some pace management as you obviously can't go flat out for that long (at last I can't). You also have to manage your oxygen to some extent. I haven't tried the shorter intervals but I would expect that it would be easier to go flat out. I don't think that the 400s do more for you than 100s and 200s in tennis. I've only done 400s so far - haven't tried the 100s and 200s. I should give them a try - but I've had a spurt of playing more tennis lately as I've found more people to hit with so the I'm running less. I have easy access to a track so I don't have an excuse for not doing intervals. It would just be a matter of getting up really early in the morning and sneaking off for a while. I have the Garmin Forerunner 610 so measuring the intervals would be a piece of cake. __________________ 4 x IG Prestige MP, 70 cm, 376 grams, 386 SW, ALU Power @54