Latest / The Gill Athletics Track and Field Connections Podcast / #79: Gill1918 Project Presents Vince Anderson “Making the Right Ask-400m Part 2” at the Illinois Top Times Speed Lab

Transcript

#79: Gill1918 Project Presents Vince Anderson “Making the Right Ask-400m Part 2” at the Illinois Top Times Speed Lab · The Gill Athletics Track and Field Connections Podcast

• 0:00
  Hey Yank, pumped for this. Here we go.
• 0:02
  Back in August, Randy Anderson of the Illinois Top Time Speed
• 0:06
  Lad hosted A1 day track clinic featuring two of my favorite
• 0:10
  people in the entire world, Boushek Snyder and Vince
• 0:12
  Anderson. He was gracious enough to allow
• 0:15
  us to record those presentations for right here on the Gil 1918
• 0:18
  Project. So for the next six weeks, every
• 0:21
  Wednesday and Thursday Part 1 and Part 2, we're going to give
• 0:24
  you all those presentations from Boushek Snyder talking about
• 0:27
  hamstrings to Vince Anderson talking about Hurdle.
• 0:30
  Now, these were video in person type of presentation, so you're
• 0:33
  going to miss a little bit of not seeing the actual
• 0:35
  presentation. However, tons of value here with
• 0:38
  Boo and Vince every single week for six weeks in a row,
• 0:42
  Wednesday and Thursday, Part 1, Part 2, Vince Anderson, Booshex
• 0:45
  Nader, make sure you're listening, make sure you're
• 0:47
  sharing this. And again, shout out to coaches
• 0:49
  like Randy Anderson, who is providing value in coaching
• 0:52
  education to coaches around the country.
• 0:54
  Thanks again, Randy, we appreciate you.
• 0:56
  Enjoy today's episode. Welcome to the Gil 1918 Project,
• 1:01
  a podcast series by coaches for coaches powered by Gil
• 1:04
  Athletics. Think of this as the Ted Talks
• 1:06
  of track and field coaching. Short, insightful, and packed
• 1:09
  with valuable strategies to help you grow as a coach.
• 1:12
  We'll bring in the once a year track clinic straight to your
• 1:14
  ears daily. Interested in creating your own
• 1:17
  episode? Everyone's welcome to
• 1:18
  participate. Check out the show notes below
• 1:20
  For more information. Now let's get into today's
• 1:23
  topic. So the first thing you have to
• 1:26
  do is establish a common basis and I've just alluded to that.
• 1:34
  So for the 60 flat athlete, we're going to start with one
• 1:40
  50s, OK? Or we're going to use a 64 flat,
• 1:47
  32 flat basis for asking the demand of that session.
• 1:59
  So in the first week we're going to we're going to in week 1.
• 2:05
  If you notice there underneath the the line that says 32 flat,
• 2:09
  32 flat or 1:50 or 1:50 is obviously point, it's 3/4 of a
• 2:17
  200. So if I take 32 flat and
• 2:20
  multiply it by .75, which is 3/4, that means one 50s and
• 2:25
  about 24 flat. So in week 1 we're going to do 5
• 2:31
  by 150 averaging 24 flat. And that's a fair ask.
• 2:40
  So here's what so I'm I'm not going to take you through an
• 2:46
  entire 16 week progression about events, really how to find, tune
• 2:57
  and finally specify the intensity of these sessions.
• 3:01
  So you're kind of progressing your athlete in an intelligent,
• 3:05
  methodical way and you're not just guessing because you don't
• 3:10
  have to guess like you kind of can get pretty specific.
• 3:16
  So we're going to use for our special and directed intensive
• 3:22
  tempo workouts, we're going to use the 400 meter PR plus 4
• 3:27
  seconds as the basis. Remember, that's what I do is
• 3:32
  you can do something else. Hey, Vince, yes.
• 3:37
  Can you back up for a second in your one 50s?
• 3:42
  What's your rest period time in between each one?
• 3:45
  OK, All right. Yes, very critical.
• 3:49
  It's 4 minutes. OK, thank you.
• 3:52
  Because it's OK because when we get to the two hundreds, we're
• 3:56
  going to give 5, but it's not a 200.
• 3:59
  So I can't give 5 minutes rest. I have to give 4 because it's a
• 4:04
  150. OK.
• 4:07
  So, So what we're going to do, we're going to start the 400
• 4:13
  meter PR plus 4 seconds as the basis and we're going to
• 4:17
  progress. This is what we're going to do.
• 4:20
  So you know what we're doing? I'm not just writing all this
• 4:24
  out, I'm writing all this out letting you know how exactly the
• 4:28
  plan is through. And OK, there's also, it's a
• 4:32
  little tedious here because there's arithmetic involved.
• 4:35
  There's no math. Math is differential equations,
• 4:39
  math is OK. We're doing addition,
• 4:43
  subtraction, multiplication and division.
• 4:47
  OK, So don't freak out. It's like 6th grade arithmetic
• 4:51
  stuff. OK.
• 4:52
  So we're going to start with a 400 meter PR +4 as the basis and
• 4:59
  we're going to progress by 2% every 4th into 21 days.
• 5:06
  That's a small reasonable ask, OK.
• 5:14
  So again, as we've discussed with the 62nd person, that's a
• 5:19
  32 flat, 64 flat basis. So that means for the 50 to the
• 5:26
  100, we're going to run 16 flat. The one 50s to 200 meters, we're
• 5:30
  going to run 24 flat for the 15032 flat.
• 5:33
  For the 200, for the 250, we're going to run 40 flat.
• 5:37
  For the 300 meters, we're going to run 48 flat.
• 5:40
  For the 3:50, we're going to run 56 flat.
• 5:43
  And for 400 meters, we're going to run 64 flat.
• 5:46
  There's no guessing here. This is what we're trying to do
• 5:51
  for our 62nd person. Now notice for every occasion,
• 5:55
  I've also got this parsed for A50 flat person.
• 5:58
  I'm just not going over those parameters for purposes of time.
• 6:02
  And remember, following along where you are, you can be
• 6:06
  plugging in your own numbers, you know, for your 400 athlete,
• 6:11
  but you have to use the same multipliers.
• 6:16
  And now that we have a basis to begin, we're going to progress
• 6:20
  with percentages. OK, So what this will look like
• 6:27
  is if week 1 I do 5 by 150 at 24 with it where it says week 1,
• 6:35
  sorry, if I take 24 flat and I multiply it times point O2,
• 6:40
  which is 2%, that's a 48.48 second improvement, OK?
• 6:47
  So we're going to call that .5, OK.
• 6:50
  So in week 3 when we do that, we're going to do 5 by 150 at 24
• 6:57
  flat -.5. We're going to average 23, five
• 7:02
  in Week 3, and then in Week 5 or 6 we're going to average 23 flat
• 7:10
  and so forth. That's the idea.
• 7:13
  Now we're going to grow that in two or three different ways, but
• 7:18
  you can begin to see how I'm now not just guessing with my
• 7:23
  intensity. I have an idea for my 60 flat
• 7:28
  athlete. I kind of have a ballpark
• 7:31
  reference. Not asking too much, not asking
• 7:35
  too little. What I'm asking is fair.
• 7:38
  Will she succeed at every workout?
• 7:41
  No, certainly not, because no one does.
• 7:44
  But coaching is about making the right ask, not making an ask.
• 7:51
  It doesn't have anything to do with the ability of that
• 7:54
  performance. So here's what it looks like
• 7:59
  through all 16 weeks. I'll go through all of this
• 8:03
  again. I just rent week 125 by 150.
• 8:06
  And here you go, Randy, Notice this, rest 4 minutes.
• 8:12
  Got it. And we're at the 200 meter
• 8:15
  basis, which is 32 flat and or 1:50 then 24.
• 8:25
  Week 3 to 5, we're doing 5 by 150 because we're not running
• 8:30
  two hundreds. The rest is 4 minutes.
• 8:31
  We're going to do a 2% improvement from what we did on
• 8:36
  week one, week 7 to 9. Then we go to 5 by 200.
• 8:43
  And critically, because we're not running one 50s anymore, but
• 8:49
  we're damn sure running one 50s at the pace that we started at,
• 8:53
  which is the basis. I have to go back to the basis
• 8:55
  now because we're doing 200 and we're running 32 flat for the
• 8:59
  200, but we have 5 minutes rest because it's not a 150, it's a
• 9:07
  200. When we get to week 10, we're
• 9:11
  running 352-5150 and the rest is 10 to 11 minutes after the 3:50
• 9:21
  and 7:00 to 8 minutes after the 250.
• 9:26
  Now we're going to use the 400 basis there.
• 9:34
  Now this is very important. I found it very useful.
• 9:41
  You do not have to do this, But once I started doing this, my
• 9:45
  workouts sound. They came together.
• 9:51
  When I'm doing intensive tempo workouts or special endurance
• 9:56
  workouts and I'm running intervals of 200 meters or less,
• 10:02
  I derive an intensity from the percentage of their 200 PB.
• 10:09
  When I run anything over 201 meters, I use a percentage of
• 10:18
  their 400 meter PB. Well, wait a minute, Joe, I only
• 10:24
  know is 400 PR. No problem.
• 10:25
  I just told you how to project a fair 200.
• 10:28
  Ask for no big deal. Is is 200 should be 45% of his
• 10:35
  400. That's why I gave you those
• 10:38
  equivalencies earlier. As a good coach knows though,
• 10:43
  and keeps putting their finger right on that place where that
• 10:49
  athlete needs to be training. It's not some vague unknown hope
• 10:53
  for the best place. It's a specific ask based on a
• 10:57
  specific performance of a specific athlete.
• 11:02
  OK, so week 11, though now we go back to 5 by 200.
• 11:11
  But you notice the first time I do special endurance, I'm not
• 11:14
  doing special endurance in week 1 and 2:00 and 3:00 and 4:00 and
• 11:17
  5:00 and 6:00 and 7:00 and 8:00 and 9:00.
• 11:18
  It takes me a while to get to a place where I can get to that
• 11:23
  workout in the tempos that I want because remember, we're
• 11:29
  running that 303 fifty in 64 second pace, we're running that
• 11:35
  250 at 64 second pace and so forth.
• 11:41
  So week 11/5 by 200 for the second time, 5 minutes rest, but
• 11:46
  it's a 2% improvement from week 7 to 9.
• 11:53
  Week 12 we go 352-5150 10:50 minutes rest after the 2 after
• 12:01
  the 357 to 8 minutes rest after the 250.
• 12:08
  But it's going to be improved 2% from the workout we did in week
• 12:14
  10. They are asked Week 13, 5 by 200
• 12:23
  for the third time, 5 minutes rest and now another 2%
• 12:29
  improvement from what we did on Week 11.
• 12:32
  So we're tightening. We're turning the screw Week 14
• 12:40
  now for the first time. We do a 403 hundred 200, but I'm
• 12:50
  not doing three 50s, I'm not doing two 50s.
• 12:55
  So the rest goes to 12 to 14 minutes after the four, nine to
• 12:59
  10 minutes after the three. And because we're starting it,
• 13:03
  we're going back to the bases. So Susie, my 400 athlete, I want
• 13:10
  her to run 6448 and 32. That's what I want her to do.
• 13:15
  She knows that she's expecting it, and by golly, that's what
• 13:19
  we're going to do or we're going to die trying.
• 13:22
  But it's a fair ask. Week 15, I go 5 by 200 and we're
• 13:29
  going to do there because I'm working with human beings.
• 13:31
  I usually don't cinch it up another 2% there, although you
• 13:35
  can if they're progressing nicely.
• 13:38
  I take us, I take a a holding stance there and I try to
• 13:46
  stabilize week 13 at the level if it was or pick up stragglers
• 13:51
  to get to that level before I progress again with that.
• 13:56
  And then week 16, which is usually in my college session
• 14:01
  was, you know, we started early, you know, we start training in
• 14:03
  early September, usually around exam time, time to go home for
• 14:08
  the Christmas holidays. I'm getting in this 2nd 403
• 14:11
  hundred 200 workout, 12 to 14 minutes after the four, nine to
• 14:17
  10 minutes after the three, 2% improvement from what we did in
• 14:23
  week 14. So that's exactly what now I'm
• 14:27
  going to go through in a little bit more specific terms.
• 14:31
  Any questions? OK, so here's in more detailed
• 14:39
  form what I just went over week one to two of general prep
• 14:47
  intensive tempo. We're going to do 5 by 154
• 14:50
  minutes rest. So, so I had to convert the 200
• 14:55
  meter tempos to 150. So 32 flat times .75, we're
• 14:59
  going to run them in 24 flat week 3 to 5, 5 by 150 at 23,
• 15:08
  five week 65. Now we're so here we are.
• 15:14
  We start in week 1 and now in week 6 we're not running 5 by
• 15:18
  150 at 24 flat and week 6 we run 5 by 15023 flat with the same
• 15:30
  wrist. You can see the progress Week 7
• 15:36
  to 9. Now we start 5 by 200, but so
• 15:41
  because we did that, we're not running one 50s anymore, we're
• 15:45
  running 200. So we go back to the base.
• 15:48
  I was doing 5 one 50s at 23 flat pace, so that's a reasonable
• 15:57
  jump to 5 by 232. Like those translate really well
• 16:03
  and you don't get tripped up so much.
• 16:08
  We 10 352-5150. So here's exactly what we're
• 16:16
  going to do. You have to convert the 400
• 16:18
  meter tempo to the 352-5150. So for the 150, you multiply the
• 16:24
  target pace by .375, so that's 24 flat.
• 16:31
  So the 250 you have to multiply the target time times .625
• 16:37
  because 250 is 62 1/2 percent of a 400 or 150 is 37 1/2 percent
• 16:44
  of a 400. So you use those multipliers.
• 16:47
  And then the 350, you're multiplying the the the target
• 16:51
  pace, which is 64 flat times .875 because the 350 is 87 1/2
• 16:58
  percent of a 400. So in week 10, what am I asking
• 17:03
  my 62nd quarter mile to do? Run 350 in 56 flat, rest 211
• 17:12
  minutes, 250 in 40 flat, rest the 8 minutes and run 150 in 20
• 17:22
  flat. That's the workout.
• 17:26
  I give them that time. I expect that time, they're not
• 17:30
  blown away by that time because we're kind of been building up
• 17:33
  to this in a thematic consistent ask kind of a way. 11500 for the
• 17:43
  second time, 5 minutes rest. So this time we're not running
• 17:50
  32 flat, we're running 31 four. And you can kind of see at the
• 17:56
  bottom, yeah, week 7 to 8 we were 32 flat.
• 18:01
  Now here we are on week 1131, four there.
• 18:07
  Ask week 12350, two 5150 again. So this time I'm going to ask
• 18:19
  the 62nd athlete to run 54. Nine where is In week 10 they
• 18:26
  were running 56 flat or second better, 250 in 39.
• 18:33
  Two in week 10 they were 40 flat and we and the 150 and 23 five
• 18:42
  we ask in week 10 was 24 flat. So we work running 56 flat, 40
• 18:47
  flat, 24 flat. Now we're asking 54939 to 23
• 18:52
  five. Week 13 five by 200, we're going
• 19:01
  to drop 2% again. So now we're doing 5 by 205
• 19:08
  minutes rest and we're running 30.8 average, whereas week 7 to
• 19:14
  9 we're running 32 flat. You're turning the screw now.
• 19:30
  This is helpful data when you run 5 by 200 meters with 5
• 19:39
  minutes rest and your average is slightly better than the second
• 19:45
  200m race performance and by slightly better.
• 19:49
  I define that as .4 to .6, roughly half a second better or
• 19:57
  more. You've squeezed just about all
• 20:01
  of that workout out that you can.
• 20:05
  So for example, Laura Williams, 51 O 7 NCAA champ per second,
• 20:12
  200. Because remember, the 1st 200 is
• 20:14
  .476. That means the 2nd 200 is .524
• 20:20
  so. Clara 51 O 7 NCAA champ so her
• 20:27
  2nd 200 is 26/7. So in week 28 to 30, she ran 5
• 20:38
  by 203 with the win two against and average 26 three in week 28
• 20:46
  to 30 of the season. It took us a while to get there,
• 20:51
  but when she did, when we start getting in these ranges, you run
• 20:55
  5 by 200 and they're half a second better or more than this
• 21:05
  than the second 200, the 2nd 200 of their race.
• 21:12
  It's time to change stimulus. So maybe I go 4 * 200 with 6
• 21:17
  minutes rest or I can go the other way.
• 21:19
  Maybe I go 6 by 200 with 5 minutes.
• 21:23
  I keep the rest the same, but I add another Rep.
• 21:26
  So, but you when you get to about that level, you have to
• 21:29
  start thinking time to change the stimulus.
• 21:35
  That was a that was an aside. I didn't mean to throw anybody
• 21:38
  off Week 14 pre competitive phase one special endurance.
• 21:44
  Now for the first time, we're running 432 as I described, I'm
• 21:49
  going to ask for 644832, whereas in week 12 I asked them on a 350
• 21:57
  and 54 nine, 250 and 39 two and a 150 and 23 five.
• 22:04
  So these numbers that I'm asking now on the 403 hundred 200
• 22:08
  aren't outrageous because I've kind of built this, prep them
• 22:15
  for it, made them prepared in a systematic way.
• 22:19
  We're not radically changing anything.
• 22:21
  We're making little small turns of the screw in a specific area
• 22:27
  where they adapt and get better and better and better at week
• 22:33
  15. Not changing anything really
• 22:36
  from week 13 gives us another chance if I need to catch up
• 22:40
  some stragglers or just give them, you know, we don't, we
• 22:44
  don't, you know, we don't constantly turn the screw off.
• 22:48
  Like there are little level off periods to kind of adapt and
• 22:53
  stabilize. So I'm going to just kind of
• 22:56
  repeat in week 15 when I asked in week 13.
• 23:00
  It's healthy for everybody. Week 16, now 432 I'm going to
• 23:06
  ask them to, but a 2% improvement from week 14.
• 23:10
  So now my 62nd quarter mile is running 462 seven, resting for
• 23:19
  12 to 14 minutes, running A465 for the 300, resting 9 to 10
• 23:28
  minutes and and and running 31 four.
• 23:35
  They're asking week 16 and that's kind of the way we do it
• 23:42
  there. So or if you if you want to do
• 23:46
  it another way, that's almost the same thing.
• 23:49
  You take method two, you take the same progression and you
• 23:54
  just change by a percentage number, 84 percent, 86 percent,
• 24:00
  88 percent, 84 percent, 94% of 400 meter PR, etcetera and go
• 24:06
  that way. So the both methods are exactly
• 24:10
  the same one I'm using a 2% improvement from from a basis
• 24:19
  number one I'm doing I'm just first time I'm asking 84%, next
• 24:25
  time I'm asking 86%, third time I'm asking 88% etcetera, exactly
• 24:32
  the same as stated two different ways you can do whichever way
• 24:35
  makes you feel comfortable. So we got through that and about
• 24:43
  50 minutes. So any question?
• 24:46
  Hey gang, Mike Cunningham here. Hey, I hope you enjoyed this
• 24:49
  episode of the Guild 1918 Project series.
• 24:52
  It's really my mission, my passion to bring you massive
• 24:56
  amounts of value and I hope this one hit the mark.
• 24:59
  The Gill 1918 Project is really dependent on you if for you to
• 25:04
  build your own episode, to hear your voice, to have your voice
• 25:07
  heard you have something to say and teach other coaches out
• 25:11
  there. So please get a hold of me,
• 25:13
  E-mail, text message, Twitter, smoke signals, get a hold of me
• 25:18
  and let's help create your episode of the Guild 1918
• 25:21
  Project. Hope you enjoy the day, they
• 25:23
  will see you tomorrow.