Elitetrack: Sport Training & Conditioning

So I had my first race of the year yesterday and ran an 11.96FAT I strained my hamstring about on about 13 days ago and thought I was fine, but the race proved otherwise. There were 3 people in my heat, myself included. At the start I was the last person to get out the blocks, but by 30m I was in the lead. When I was fully upright, around pass 40m, I started to really feel my hamstring and I stopped trying to accelerate. I just keep pumping my arms and tried to maintain speed, but I could feel myself slowing down a bit. The guy in the lane right next to me was on my hip for most of the race and around 65 -70m he passed me. The other runner passed me in the last 20m of the race.

1st - 11.15
2nd - 11.53
3rd - 11.96

What do I need to do to go 11.3 this year?

how old are you…....................

Good afternoon manchild,

first of all I wanted to say,
congrats!
11.96 on the first meet of the season is not bad at all

as you get further into the season,
your body will get used to going faster and therefore you will run faster.

as far as lifting goes,
there’s not much you can do now since the season has already started.

I would say however,
if you’re healthy enough you should work on a speed ladder and increase your stride frequency and possibly even do some lunging to increase your stride length

best of luck to you in future meets!
-Josh

I turned 20 in November. Last year, in April, I ran in my first meet ever after a bet I made with my friend. I trained for 4 weeks to get ready for the meet. The training consisted mostly of basketball and heavy squats. lol I barely did any running. At the meet I ran 11.97FAT I was luckly to make it to the finish line. After that I took a full-time sales position with crazy hours and stopped training for about 6 months. In January I went part-time and decided to get serious about training and started following CF’s approach to speed training.

This year my conditioning is alot better and I expected to run faster based on that alone. Also my acceleration has improved as well. My times in training have gone from 4.2s to 4.0s for 30m. My problem is my top end speed and of course my speed endurance.

Now I know I have the acceleration to run under 11.5 this year, but from 30 to 60m I slow and from 60 to 100m I slow down a considerable amount. My question is what is the best route to achieve this being brand new to this sport? Should I focus on my top end speed or speed endurance or both? and what is the best way to go about each?

manchild - 20 April 2008 04:00 AM

What do I need to do to go 11.3 this year?

Get an inhaler

mortac8 - 21 April 2008 04:39 AM

manchild - 20 April 2008 04:00 AM

What do I need to do to go 11.3 this year?

Get an inhaler

That does seem like the best route to go.

whats CF’s approach…..... and i would suggest speed endurance training

premium - 21 April 2008 02:54 PM

whats CF’s approach…..... and i would suggest speed endurance training

charlie francis