D

20年ぶりの800m1分台に挑戦中。800m2'00"36 (2021) / 1500m4'13"49 (2021) / 3000m9'24"09 (2021) / 5000m16'33"72 (2019) / 10km35'01" (2019)

[D @TwoLapsMan]

@meganekk0_love そこ世代ですか！
てことは来年は田村さんとワンチャン走れるかも⁈期待してます笑

[D @TwoLapsMan]

7/25(土) トラック

<統合>
▪️600m+400m+300m+200m
　r=次の距離

(96.5"-66.0''-48.8"-30.1")

走り方が下手すぎて自爆した。ただ垂れたという感じはなくて今の重心だとボリュームが多かったかもしれない。800mに寄ってる時は600m-300m-200mが正解かも。

[D @TwoLapsMan]

7/23(木) 8.8kmJog (4'40)
7/24(金) 7.5kmJog (5'04)

Jogは朝が多いけど久しぶりに日中にやったら動きすぎて疲れてしまった。リカバリーの日だったんだけどな。

[D @TwoLapsMan]

7/22(水) ロード

<Conditioning>
▪️ファルトレク(1'/1')×13
(Avg3'23")

何かを狙った訳ではなく文字通りのコンディショニング。ファルトレクは冬季によくやるけど、ペースも本数も自由なので調整にも良いのではと思い実施。ただ感じた負荷の割に心拍は上がらなかった。

[D @TwoLapsMan]

7/19(日) 7kmJog (5'40)
7/20(月) 12kmJog (4'57)
7/21(火) レスト

レストのタイミングを完全に間違えた。リカバリーは出来てるけど疲労感が後を引いている。やはり負荷を1番掛けた次の日が鉄板。

[D @TwoLapsMan]

ジョシュ・カー
俺は派手な練習や距離は走らない。一貫性で相手を打ち負かす。必殺の練習はない。選手やコーチが能力の証明をしたがるのは不安や疑念から来る罠。特にSNSの時代では。でも速くなる方法は積み重ねだけ。

ダブル閾値をしないカーも重視しているのは継続性。手段は違っても目的は同じ。

[Steve Magness @stevemagness]

He Called His Shot, Then Backed It Up: Josh Kerr took down one of track’s most untouchable records.

One of the most famous moments in sport is Babe Ruth pointing his bat towards the stands and calling his shot.

Josh Kerr just did him one better. In March of this year he announced Project 222, an attempt to break one of the hardest and most hallowed in sports, El Guerrouj’s 3:43.13 mile world record. Something that had stood for 27 years.

Kerr called his shot: “It’s time for that record to have a real go at it, and I’m going to be that guy to do it.”

Today, July 18th, Kerr backed it up. Running 3:42.66 to bring the record back to the UK, to join legends like Bannister, Ibottsen, Coe, Ovett, and Cram.

And the way he did it was impressive. Just look at his splits: 55.22 (400m), 1:51.06 (800m), 2:46.45 (1200m), and 3:27.6 (1,500m).

He had two rabbits that got him to 1,000 meters, but then had to make a long push home. And let me tell you, pushing for a lap and a half while you are riding the razors edge is HARD. During that push, his 100m split only varied between 13.67 and 13.88. Just incredibly consistent.

It was one of the most impressive performances I’ve seen. And Kerr has one of the most impressive mental games you could imagine.

Kerr’s M.O in his career has been confidence. It’s sometimes interpreted as cocky, but what it really is is a deep conviction that’s founded in the work. He and his coach, Danny Mackey, are methodical in preparation, and always keeping the main thing the main thing.

It’s one of the reasons why Kerr always shows up at the big meets. He’s got a history of coming through at championships when the lights are brightest. It’s so hard to do, and yet Mackey and Kerr almost always get it right.

Part of that comes from how they approach training and performance. They know what matters most: consistency.

“I don’t do crazy workouts or crazy mileage. I just don’t miss days. Consistency is my biggest weapon. I’ll break any athlete down with how consistent I’m going to be training wise and just getting the work done.”

They realize that the whole game is compounding. It’s not having one killer workout here or there. It’s putting together a body of work that prepares him. Too often at this level, we turn workouts into proving grounds, to show what we’re capable of. It’s easy to fall into that trap, both as an athlete and coach. Often, it’s the doubt and insecurity that pushes us to prove ourselves, especially in the era of strava and comparison.

“The way that I get fast is stacking. I’m stacking years, I’m stacking days, I’m stacking months.” It’s about winning the workouts. As Kerr said, “If you show up and put in the same level of effort regardless of how you feel, you’re winning every day.”

Putting in the work is step one. The second and just as important is: trusting and letting go.

Kerr uses the analogy of the work filling the cup: “If you can stand on a start line with a filled cup, you’re ready to go to war.” Then it’s time to release and show what you’ve done. You can see it in his pre-race talk. Yes, he’s after the record, but he’s chasing that feeling:

“That’s what I’m chasing with this record — full flow — like I’ve done every single thing I can. I’m now giving my body and my mind over to this experience. That’s living for me.”

On the starting line, trying harder is the enemy. If we overthink, try to force actions that are ingrained, we get in our own way. You turn down our impulse to overthink by trusting what's underneath. And that only works if you've built something to trust

It’s why famous sprint coach Bud Winter coined the term “Relax and win.” And jazz maestro Charlie Parker once said, “You’ve got to learn your instrument. Then you practice, practice, practice. And then when you finally get up there on the bandstand, forget all that and just wail.”

Kerr certainly let it wail. His similar philosophy could be seen in what he said before the race: his body was capable of the mark, so his job was “to have my mind be available to let my body do its job.”You spend years grabbing control. Then, in the moment that matters most, the skill is letting go of it. As Kerr alluded to, it’s not turning your brain off completely, it’s getting out of the way so you can focus on the task at hand and let you do what you’ve trained to do.

Kerr has some of the best insights and quotes on mental performance. But more so, what I’m thrilled about is that you can trust this record. I’ve known his coach Danny Mackey for almost two decades. He was right there with me in the hardest time of my life as a whistleblower. He put his career in jeopardy by stepping forward in the same situation. He loves the sport and respects it.

So celebrate this one. An absolutely amazing performance.

He called his shot. And got it done in the hardest event in track and field. Astonishing.

-Steve

[D @TwoLapsMan]

7/18(土) トラック

<400mRP>
▪️300m×3 r=10'

41.5"-41.5"-42.6"

スピード練習ではなく重心を寄せる手段として。尚且つ消耗しすぎないように中負荷で。これが中負荷になるようJogをして来たといっても過言ではない。(いや過言か)
走りの方は中々良く、既に重心が良い所にありそうだった。

[D @TwoLapsMan]

7/16(木) 10kmJog (5'01)
7/17(金) 12kmJog (4'46)

Jogの軽快さは一時期より減っているけど練習の流れは及第点で来てると思う。

「テーパー中は調子が悪い、脚が重いと感じることは珍しくない。そうした感覚だけでコンディションを判断すべきではない。」Steve Magness

[D @TwoLapsMan]

7/15(水) ロード

<VO2max>
▪️1km×3 r=400m

3'13"-3'16"-3'14"

エコノミーが上がったのか蹴らずに走れるようになって来た。ただそれで動き(ストライド)が小さくならないように気をつけないと。「蹴る=悪」とも限らないので。

[D @TwoLapsMan]

7/12(日) レスト
7/13(月) 12kmJog (5'00)
7/14(火) レスト

「好きな練習は予定通りのレスト、嫌いな練習は予定外のレスト。」
と言ってる人を前に見かけてメチャクチャ共感したのを覚えてる。因みに今日のレストは嫌いな練習。

[D @TwoLapsMan]

@10mile_6300 アロップ(この動画)も脚を上げるだけではないんですけどね。個別性の原則はレストの取り方にあってもいいと思います。

[D @TwoLapsMan]

レペのレスト、自分はウォーク派。止まると逆にキツいし、少しでもシャトルさせたいので。(心拍数はきっちり下げます)

[D @TwoLapsMan]

7/11(土) トラック

<800m≦1000mRP>
▪️600m×3 r=12'

94.2"(61")-93.5"(60")-95.6"(61")

400m通過速めだけどゼロコンマを含めるとイーブン気味では行けたと思う。後半も力任せにストライドを伸ばすのではなく制御して動かせた感覚。ピッチは上げたけどキックしないである程度まとめたので及第点。

[D @TwoLapsMan]

7/8(水) 8kmJog (5'14)
7/9(木) 12kmJog (4'57)
7/10(金) 8kmJog (5'04)

レースから何となく怠さが続いている。レース前はJogで繋いだし800m1本なんて負荷的には大した事ないとは思うんだけど...人には言えるけど自分を客観視出来ない典型⁈

[D @TwoLapsMan]

そんな種目の人は全体の練習に対して影響しない比率でやるだろうし、別の特異性の高い練習がより重心を動かすから問題ない気もしますが。

[D @TwoLapsMan]

LTを超える強度でも短いインターバルだと血中濃度が閾値内に収まるメリットが
「適応は閾値でも速筋がより動員されるので動きの特異性をある程度得られる」
だとしたら、速筋の動員が重要になる種目は特異性が低強度側になるデメリットもあったりするのでは？

[D @TwoLapsMan]

7/7(火) ロード

<LT>
▪️6kmテンポ

3'41"-35"-41"-40"-38"-35"

RPEの割には負荷が掛かったなという印象。レースから中2日なので疲れがあったのかもしれない。許容内だけど今日に関しては少し緩くしても良かったかな。

[D @TwoLapsMan]

7/5(日) 10kmJog (4'58)
7/6(月) レスト

レースの疲労というか脚の疲労が結構ある。そういえば年々線が細くなってるような気も。最低限の懸垂、腹筋じゃ維持出来なくなってる？...やるか筋トレ。

[D @TwoLapsMan]

昨日のレース結果から本番までにやる事を考えていたけどやはりこれに尽きる。

「個々の種目に直結する練習」という特別な何かはなく、全体の練習が適切に統合される事で各種目のパフォーマンスに繋がる。特異性の高い練習が足りていない人は少ない。(出典Emperor)