100m Dash Testing

    Posted In: Sprints

        • Participant
          Courtney Lee on August 13, 2012 at 4:48 am #18496

          Hello Elitetrack. I posted awhile ago about starting up some smarter training this summer and it has been going well. My PB in the 100m was a 10.83 in 2011. I took a year off because I was transferring to a different school. I started track specific weight training for the first time in June. I tested in the 100m dash a few weeks ago and clocked a 10.5 without blocks. The following week I clocked a 10.54 also without blocks. I took 43.5 strides both tests. BUT for some reason I tested again this morning(over testing maybe?) and barley went under 11 seconds (11 at the slowest) without blocks and my strides accounted to a whopping 47.5 strides. The only thing I have done differently in the past few weeks was go from squatting twice a week to squatting once a week. The slow time test was also done the day after a rest day while the faster times where done in the middle of the week sometimes after a weight training day.

          My question is WHAT HAPPENED? Why did my total stride per 100m increase significantly? Is testing for the 100m 4 times in 3 weeks over taxing the CNS? Should I go back to squatting twice a week?
          I have a tryout in september, hoping to go into it a little more confident but this slow time test is definitely a downer.

          Thanks again Elitetrack

        • Member
          Zack Trapp on August 13, 2012 at 6:31 am #117593

          I have a few questions

          1.)How heavy were you squating(Compared to your max), for hoe many sets/reps, and how close before?

          2.)What were the conditions of each of these tests?

          3.) How early in the morning did you test compared to when you woke up? Testing too early can cause your CNS to not be 100% woken up?

          The best advice I have is to do your research on your own training. Don’t necesarily focus too much on the whats but moreso the why’s of what your doing. These forums are filled with tons of great threads on this kind of thing. The FAQ’s would be a good place to start.

        • Participant
          Mccabe on August 13, 2012 at 6:38 am #117594

          Were these tests hand timed by any chance?

        • Participant
          Courtney Lee on August 13, 2012 at 10:14 pm #117601

          @Zack My max is around 285 for two reps. Last week I squatted 4×4 for 245 and later in the week I squat 3×7 at a lighter weight.
          This last test (the slow was was a little earlier than I usually go. My friend took the video and Im thinking my steps were choppy and my start looks incredibly slow/sloppy. I may have overemphasized “the stepping over” action too much. I’ll test again without any cues. Thanks for the tips Zack

          @Callam 10.5 was hand timed, 10.54 was FAT. 11 seconds was sadly hand timed.

        • Member
          Zack Trapp on August 14, 2012 at 12:26 am #117602

          You shouldn’t be trying to step over the knee in acceleration. The heel recovery should go from low to high. That being said, you should trying cuing yourself to step over progressing heights(From Ankle to knee) over the first 8 steps before coming out of the drive phase. And 10.54 FAT is very fast/

        • Participant
          Josh Hurlebaus on August 14, 2012 at 10:45 am #117605

          I remember some of your TJ stuff from a few years ago so the speed isn’t surprising to me. Neither is the drop off. I’m assuming you are timing yourself and racing solo? The first time testing you are going to be more ramped up for it psychologically due to various things, lack of expectations, first time being timed in awhile, cute girl watching, etc. The next time you have a FAT system so, hell yeah, get pumped up. The next few times are going to be progressively worse as its no longer a new and exciting environment. It doesn’t have the stress of a race, so your body doesn’t ramp itself up as much. I noticed that a lot when I would time myself this past year if I wasn’t also racing someone during the reps.

          Don’t worry about it. Train hard and smart and let us know how your comps go when you race this winter!

        • Participant
          Mccabe on August 14, 2012 at 8:22 pm #117606

          Josh summed it up nicely. If I recall correctly, a session Craig Pickering does is 4 x 100 (PR 10.14) and if he clocks 10.5 in a training environment he is happy. Apologies if I have any of of the details mixed up.

        • Participant
          Isaiah Miller on August 17, 2012 at 7:04 pm #117634

          Josh summed it up nicely. If I recall correctly, a session Craig Pickering does is 4 x 100 (PR 10.14) and if he clocks 10.5 in a training environment he is happy. Apologies if I have any of of the details mixed up.

          Wow cool now I don’t feel so bad when I run slow.

          Great posts everyone!

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