Watch this. Its about attitude.

New Advice page on the Forum

I have started a new advice page on the forum for athletes AND PARENTS where I can put information on and you can ask questions. Please go on there and check it regularly. If you have a specific question I haven’t covered yet, start a new topic and I will answer it.

If you’ve been around a bit (senior athletes and coaches!) and you have a piece of advice to share with the new kids or with parents, please get it on there as well.

The page can be found here:

http://s4.zetaboards.com/newpersonalbest/forum/3817712/

Lee's Law

Lee’s Law (yes that is me, not just a coincidence) states that the amount of effort (work) required to improve follows the square-cube law for work and attitude.

This is pure pseudo-science based on a cross between an actual theory which is important in biomechanics (the square-cube law described by Galileo) and actual made up stuff by me.

BUT

The simple idea is that for every 10% improvement in performance, you need to improve your work by 100% and you attitude and approach by 1000%.

Work means not just the time on the track, but all the elements that make up being a better athlete: nutrition, hydration, flexibility, rest, recovery and so on.

Improvement is a matter of diminishing returns. The better you are, the harder it is to get better. So you have to work harder, which means you have to focus more and your attitude to work needs to improve: every session, every set, every rep, every step needs to be everything you’ve got.

 

40m times 24 October

Run 1 2 3 Best Ave Brian MacKenzie Sprint Time predictions PB
60 100 200 60 100 200 300 400
Jake 5.28 5.37 5.28 5.28 5.31 7.20 11.52 23.25 7.4 11.18 22.4 48.7
Austen 5.11 5.22 5.28 5.11 5.20 7.01 11.21 22.60 7.42 11.17 22.6 54.88
Abbey 5.43 5.51 5.28 5.28 5.41 7.20 11.52 23.25 7.58 11.96 25.02 58.9
Freya 6.12 6.19 6.25 6.12 6.19 8.12 13.13 26.50 8.56 13.3 27.6 62.2
Amy 5.87 5.94 6.00 5.87 5.94 7.86 12.63 25.52 13.3 26.81 59.4
Lizzie 5.82 5.94 6.00 5.82 5.92 7.81 12.54 25.23 13.4 27.4 60.3
Charlie 5.41 5.46 5.49 5.41 5.45 7.35 11.76 23.74
Jonathon 5.59 5.79 5.84 5.59 5.74 7.56 12.10 24.43 12.4 24.94
Keith 5.84 5.93 5.84 5.84 5.87 7.83 12.57 25.40
Jacob 5.48 5.70 5.57 5.48 5.58 7.43 11.89 24.01 12.65 25.5
Dean 5.95 6.16 5.84 5.84 5.98 7.83 12.57 25.40 8.5 13.5 27.6
Alice 5.95 6.24 5.95 6.10 7.95 12.79 25.83 8.79 13.3 27.4 44.3
Sophie 5.97 6.24 6.28 5.97 6.16 7.97 12.83 25.91 13.5
Megs 5.92 6.42 6.28 5.92 6.21 8.22 13.31 26.86 13.9 28.4 47.6
Megan 6.40 6.67 6.58 6.40 6.55 8.41 13.70 27.61 28.8
Alex 5.78 5.60 5.87 5.60 5.75 7.73 12.40 25.05
Fin 6.18 5.99 6.24 5.99 6.14 7.99 12.87 25.99
Katie 6.46 6.36 6.49 6.36 6.44 8.37 13.62 27.49
Callum 5.39 5.50 5.40 5.39 5.43 7.33 11.72 23.67 13.1 25.04 38.14
Ben 6.59 6.50 6.44 6.44 6.51 8.45 13.78 27.77
Josh 6.25 6.05 6.05 6.15 8.05 12.99 26.23
Ellica 6.22 6.34 6.37 6.22 6.31 8.23 13.33 26.90 14.9
Ailsa 6.22 6.34 6.37 6.22 6.31 8.23 13.33 26.90
Kitty 6.22 6.34 6.37 6.22 6.31 8.23 13.33 26.90
Danielle 6.82 7.00 7.16 6.82 6.99 8.80 14.60 29.31
Kaitlin 6.57 6.75 6.86 6.57 6.73 8.57 14.06 28.30
Andrew INJ 7.37 11.15 23

Please compare the predictions to your PBs and also to the AAA standards below:

2013-14Standard Bi-FoldLeaflet

Also here is the 2013 England Athletics Age Group Championships entry standards (they will be similar for this year 2014). Please have a look at the standards and if you look like you could (or already do) qualify, you need to put the 01/02 March in your diaries:

216022_England_Athletics_Open_Reg_23rd-24th_Feb_2013-2

Macrocycle 1/Microcycle 1 (Acceleration)/Nanocycle 2 (Adaptation)/Session 2

Full session is posted in the Training Plan post.

 

Apart from the biblical levels of rain, plus some thunder and lightning thrown in for good measure, session went really well. Big thanks to Liam for looking after the Sprint Group.

Despite the rain and the gloom, we cracked on and got it done!!

Full training plan

Please click on the link below for the full training plan. This is being populated so the microcycles and nanocycles only cover until February so far and the session details only cover the next two weeks. I will continue to populate them and update them regularly.

This is only a rough cut pIan so will change the sessions if something requires it, like the weather!

Training Plan 2013_14

Active recovery workout for Sunday

Optional for sprint team, recommended for seniors.
200m (8 length) warm up. Any stroke. Easy pace.

Session
3x3x25m @90% effort
1 length easy recovery between reps.
10 mins full rest between sets.

Session should only take about 30-40 mins.

Learning from technical starts session -coaches

The good points from last night’s session were that Jenny and Lucy provided excellent and much needed support. Also I managed to get the 5 new seniors set up with their block positions for future practice.
However as a learning point for me there were far too many athletes for any to get any useful technical input from me.
The changes I’m going to make from this are that the schedule for the senior group will remain the same with the 3×2 nano cycles in each micro cycle. However the sprint group schedule will be changed for the next micro cycle so that any technical work for the two groups will be separated. The sprint group technical will be scheduled for when the seniors are doing preparation sessions that require low coaching input.
Feel free to comment below.
Lee

Macrocycle 1/Microcycle 1 (Acceleration)/Nanocycle 2 (Adaptation)/Session 1

10:30 Jog to Hudson’s Field

Joint Mobility 
Ankle Circles
Knee Circles
Hip Circles
Trunk Rotations
4 Way Neck Stretch
Wrist Circles

Movement Exercises 30m Down & Back 
FWD Lunge X 10 Skip FWD w/ Arm Circles
BKW Lunge X 10 Skip BWD using Arms
Drop Lunge- FWD X 10 Side Slide
Speed Skaters X 10 Backward Run
Single Leg Squat (L) X 10 Karioka Step Over
Single Leg Squat (R) X 10 A Skips

Dynamic Mobility 
Fire Hydrants
Iron Cross
Scorpions
Scissors & Splits
Hurdle Seat Rollover
Lateral & Linear Leg Swings

3×2 Hill Sprints at 100% effort

Set 1: 2 pt start light incline

Set 2: 3 pt start medium incline

Set 3: 4 pt start high incline

5 min recovery

11:30 Jog back return to Track, ready for Lewis Session at 12:00

Macrocycle 1/Microcycle 1 (Acceleration)/Nanocycle 1 (Preparation)/Session 2

Joint Mobility 
Ankle Circles
Knee Circles
Hip Circles
Trunk Rotations
4 Way Neck Stretch
Wrist Circles

Movement Exercises 30m Down & Back 
FWD Lunge X 10 Skip FWD w/ Arm Circles
BKW Lunge X 10 Skip BWD using Arms
Drop Lunge- FWD X 10 Side Slide
Speed Skaters X 10 Backward Run
Single Leg Squat (L) X 10 Karioka Step Over
Single Leg Squat (R) X 10 A Skips

Dynamic Mobility 
Fire Hydrants
Iron Cross
Scorpions
Scissors & Splits
Hurdle Seat Rollover
Lateral & Linear Leg Swings

2 of each of the following:

2 point starts
Bow starts
Hop-hop split starts
Skate starts
3 point starts

Senior group:
Block starts

Sprint Group:

4 point starts

We will video each athlete doing 1 or the other of the block or 4 points for analysis before the next Acceleration microcycle. Results will be posted to this blog.