coachsci.sdsu.edu/.../ultra40a.pdf
There is a method, which is referred to as the Rushall method which Michael Andrew uses.
Was wondering if you had any critique about this. If this sort of training is a good idea and what are the problems.
Would this also be good for longer events? Like the 400 IM?
Thanks!
Allen,
Actually, 30 x 25 on :30 is a Rushall set I've done several times. You are supposed to maintain 100 race pace (for me I calculate one half of my second 50 of the race). The object is to go as many as possible at that pace. When you go one slower you sit out the next send off, then resume. At the end you total up the number of the 30 you were able to hold at pace. My best so far is 22. That is I missed four at pace and sat out four. This is a tough set and very aerobic, but you can recover from it much more quickly than a lactate set. I actually think it helps my 200 more than my 100.
The main pure speed set of his I like is 6 x 25 on :45 doling an all out 15 meters, then cruising. I do this set four times with an easy 100 between.
There is no way I can take a steady diet of this work (mostly from a psychological viewpoint) but, for me, twice a week when I'm preparing for a focus meet is about right. Again, recovery is very quick from this type of training.
Thanks.When my shoulder is healed I'll give that a try. I do like sets with all race pace or race pace/recovery.
Allen,
Actually, 30 x 25 on :30 is a Rushall set I've done several times. You are supposed to maintain 100 race pace (for me I calculate one half of my second 50 of the race). The object is to go as many as possible at that pace. When you go one slower you sit out the next send off, then resume. At the end you total up the number of the 30 you were able to hold at pace. My best so far is 22. That is I missed four at pace and sat out four. This is a tough set and very aerobic, but you can recover from it much more quickly than a lactate set. I actually think it helps my 200 more than my 100.
The main pure speed set of his I like is 6 x 25 on :45 doling an all out 15 meters, then cruising. I do this set four times with an easy 100 between.
There is no way I can take a steady diet of this work (mostly from a psychological viewpoint) but, for me, twice a week when I'm preparing for a focus meet is about right. Again, recovery is very quick from this type of training.
Thanks.When my shoulder is healed I'll give that a try. I do like sets with all race pace or race pace/recovery.
