Sunday, 22 July 2012

400MP Summary

"Neither gravity nor age will slow me down!"

The Short Summary
The idea was born in September 2011 : link
The training started in March 2012 : link
The goal was reached in July 2012 : link

It's a wrap
Time to wrap it all up. The 400MP, the project to run 400m in sub 60 seconds, has come to an end. However, my quest for better times on the distance has far from stopped. The project has given me motivation to keep going. It has also proven that age doesn't matter that much. Not many people at my age start running this distance. I guess many believe they're too old. Of course, if I had been 18 my future would look a lot brighter when it comes to running fast on the 400m. However, if the mind is with you, it is still impressive what you can achieve. I truly believe that I can run faster than 57.46. Time will show if I'll manage though.

The most fascinating thing about 400m is how immensely challenging the distance is. There are so many factors that needs to be right for being able to run as fast as you can. Amongst many things you need a mind of steel. If a single negative thought manage to sneak into your brain it is game over. The race will be ruined. And when then lactate comes you have to keep pushing despite your body tries to shut down.

57.46
I manage to run in 57.46. Unfortunately 57.46 isn't that fast. Not internationally and not even on a national level. That goes for people at my age as well. The Norwegian record on 400m for M35-39 is 49.52 (link) and the World Masters 400m in 2009 for the same age group was won in 48.14 (link). The slowest 400m time that qualified for the semi finals at the 2009 World Masters in Finland was 53.06 (link).

The Specific Sessions
All in all I did 36 (two number 26 sessions done, counting is hard) specific 400m training sessions, as listed below:

MARCH
Session 1 : 9 x 300m : Tuesday 20th of March : link
Session 2 : 10 x 200m : Thursday 22nd of March : link

APRIL
Session 3 : 6 x 250m : Thursday 5th of April : link
Session 4 : 14 x 150m : Tuesday 10th of April : link
Session 5 : 10 x 300m : Thursday 12th of April : link
Session 6 : 6 x 200m : Tuesday 17th of April : link
Session 7 : 10 x 100m + 1 x 500m : Thursday 19th of April : link
Session 8 : 6 x 500m : Tuesday 24th of April : link
Session 9 : 10 x 150m : Thursday 26th of April : link

MAY
Session 10 : 10 x 500m : Tuesday 1st of May : link
Session 11 : 10 x 250m : Thursday 3rd of May : link
Session 12 : 3 x 200m : Sunday 6th of May : link
Session 13 : 4 x 600m + 2 x 400m : Tuesday 8th of May : link
Session 14 : 10 x 150m : Thursday 10th of May : link
Session 15 : 10 x 400m : Tuesday 15th of May : link
Session 16 : 10 x 200m : Saturday 19th of May : link
Session 17 : 10 x 500m : Tuesday 22nd of May : link
Session 18 : 10 x 150m : Thursday 24th of May : link
Session 19 : 10 x 600m : Tuesday 29th of May : link
Session 20 : 20 x 100m w/jogging pauses : Thursday 31st of May : link

JUNE
Session 21 : 8 x 60m : Saturday 2nd of June : link
Session 22 : 10 x 400m : Tuesday 5th of June : link
Session 23 : 10 x 250m : Friday 8th of June : link
Session 24 : 8 x 60m : Sunday 10th of June : link
Session 25 : 6 x 500m : Tuesday 12th of June : link
Session 26a : 10 x 200m : Thursday 14th of June : link
Session 26b: 4 x 4 x 200m : Sunday 17th of June : link
Session 27 : 6 x 500m : Tuesday 19th of June : link
Session 28 : 10 x 300m : Thursday 21st of June : link
Session 29 : 15 x 200m : Saturday 23rd of June : link

JULY
Session 30 : 8 x 100m (on grass) : Friday 6th of July : link
Session 31 : 8 x 60m : Saturday 7th of July : link
Session 32 : 3 x 300m : Monday 9th of July : link
Session 33 : 2 x 300m + 5 x 150m hill : Wednesday 11th of July : link
Session 34 : 3 x 200m + 3 x 100m : Friday 13th of July : link
Session 35 : 5 x 100m : Sunday 15th of July : link

Races
I did a few races next to the 400m training as well. The races I did during the 400MP period were:

Fredrikstadløpet : 21.1 km : link
Holmestrand Marathon : 21.1 km : link
Fjellhamarstafetten : 610m : link
Sentrumsløpet : 10 km : link
Råskinnet : 8.5 km : link
GöteborgsVarvet : 21.1 km : link
Sandefjordsløpet : 5 km : link
Grefsenkollen Opp : 4.5 km : link
Karlstad Stadslopp : 10 km : link
St. Hansgaloppen : 14.4 km : link
Mont-Blanc 10 km : 10 km : link
Hovedøya Rundt : 3.2 km : link
Mærraølen : 7 km : link

And I did 11 SRM races. Most of them very slow and controlled, and you could always argue whether it is fair calling those runs a race or not. The event SRM is a race though, hence I chose to classify them as races as well, no matter how slow I've ran them.

Running all in all
I've exported some numbers from Garmin Connect and created some charts showing some statistics.

Exported data from Garmin Connect, showing distance per week, from 2009 till today.

I've been running around 45 till 60 km a week while doing the 400MP project. In other words not that much less than what I did last season. What is important to keep in mind is that during track session a lot of the distance is covered by walking. When I for example do 10 x 400m I walk 10 x 400m as well, during the pauses. Hence the running distance is less than the distance recorded on my watch.

Weekly distance 2012.

Monthly distance and average heart rate.

Average speed: I run faster when I run, but a lot of walking pulls the average speed down.

There has been a drop in the average heart rate as well, due to the way I've been training.

Average HR in 2012.

The elevation peeked when I went to Madeira in December 2011 and Chamonix in June/July 2012.

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