[trackspeedboy]

trackspeedboy on August 12, 2009 at 2:39 am #16059

I want to get some honest opinions based on personal experiences whether this improvement is a good possibility or its a long shot.

In my freshman year I ran a couple 11.9s which all had near 2m/s wind, and with less wind i hovered around 12.0 mostly, my final time of that season (in august) was 11.98, this all being as a 15 year old…

Now a year later, (this past season) I started off at a 11.8 in April and worked down to 11.34 in mid july (last run of the season) which was with 0 wind and not the best technical race (had a stumble too).

As well this past season from sept to july, i didnt notice any real growing in my body, so no credit to improvements from that…

So basically 12.0 to 11.3 or maybe a high 11.2.
Now next year is the youth olympics and to make it from here I think the time needed will be 10.7 for sure. Would the improvement be possible?

If it helps to know… my mid section of my race (40-70m) is as fast as the 10.9 guys, while my start and finish is more like how a 11.6 guy would run theirs.

So thoughts? 😀

[Nick Newman]

Nick Newman on August 12, 2009 at 3:21 am #87424

If your top end speed is your best attribute then your doing well…

Adding quality speed end work and a lot of short accel work from day 1 of the season should really end you out…First 30m is correlated well with strength so improving clean and deep squat numbers can help a lot as well…

Otherwise, i think it’s possible for someone to improve from 11.3 – 10.7 in a year…But it depends on many factors…obviously i dont know you at all…But with a good training program focusing on your weak areas as well of your strengths should work out well…

[Matt Norquist]

Matt Norquist on August 12, 2009 at 6:34 am #87431

So much depends on your physical development – IE – how much growing you have left to do, and how much speed you have to gain. I’ve seen plenty of people improve 0.5-0.7 in a season at that age, but seems to happen more often from the 12.5 down to 11.8 and 12.0 down to 11.3 range. Moving from 11.3 to 10.7 is a lot – but like Nick said, if you work the right things is certainly doable. (It is only a 2.5 step difference – keep turnover the same, but get there in 2.5 fewer steps).

If your start is weak, there is probably a lot of time to be gained by getting out of the blocks more powerfully.

[premium]

premium on August 12, 2009 at 8:15 am #87433

its possible….lots of factors though

[trackspeedboy]

trackspeedboy on August 12, 2009 at 9:03 am #87436

If your top end speed is your best attribute then your doing well…

Adding quality speed end work and a lot of short accel work from day 1 of the season should really end you out…First 30m is correlated well with strength so improving clean and deep squat numbers can help a lot as well…

Otherwise, i think it’s possible for someone to improve from 11.3 – 10.7 in a year…But it depends on many factors…obviously i dont know you at all…But with a good training program focusing on your weak areas as well of your strengths should work out well…

My power clean is quite low, i squat 335/deadlift 345 but only power clean 180 (PRs), would there be some significant improvement in my first 30m and overall speed if lets say… i could squat 400 + power clean 225

[trackspeedboy]

trackspeedboy on August 12, 2009 at 9:05 am #87437

So much depends on your physical development – IE – how much growing you have left to do, and how much speed you have to gain. I’ve seen plenty of people improve 0.5-0.7 in a season at that age, but seems to happen more often from the 12.5 down to 11.8 and 12.0 down to 11.3 range. Moving from 11.3 to 10.7 is a lot – but like Nick said, if you work the right things is certainly doable. (It is only a 2.5 step difference – keep turnover the same, but get there in 2.5 fewer steps).

If your start is weak, there is probably a lot of time to be gained by getting out of the blocks more powerfully.

How would one be able to tell how much speed/growing is left, any “hints” or anything? Im fairly mature for my age, but i doubt completely matured…

[Nick Newman]

Nick Newman on August 12, 2009 at 9:10 am #87438

[quote author="Nick Newman" date="1250027494"]If your top end speed is your best attribute then your doing well…

Adding quality speed end work and a lot of short accel work from day 1 of the season should really end you out…First 30m is correlated well with strength so improving clean and deep squat numbers can help a lot as well…

Otherwise, i think it’s possible for someone to improve from 11.3 – 10.7 in a year…But it depends on many factors…obviously i dont know you at all…But with a good training program focusing on your weak areas as well of your strengths should work out well…

My power clean is quite low, i squat 335/deadlift 345 but only power clean 180 (PRs), would there be some significant improvement in my first 30m and overall speed if lets say… i could squat 400 + power clean 225[/quote]

Providing good machanics are present i believe so yes…without a doubt you should be improvement in speed during that phase…strenght gains for you at this point would be of high priority…Once you’ve hit 2x body weight squat and 1.5x body weight clean most of your gains with then come from various power improvements (static, elastic etc).

[xiaxi]

xiaxi on August 12, 2009 at 10:06 am #87439

Hi,

I don’t mean to hijack this thread but I have a similar question that I posted. I’m not trying to make junior Olympics, I’m much older, and I would like to hear from your experience about what realistic goals I can set for myself. I play a field sport, serious about getting faster for it, and have the time and equipment to train.

I’ve been following my first structured Charlie Francis sprint program for the past 2-3 months, hills and tempo. My hand timed 100 M has improved from 12.9 to 12.7…its difficult to really say since its hand timed but I do feel faster. Is this normal improvement in 2-3 months?

I’m 31, played field sports from HS up, BW 190, 6’1, squat 310-320, deadlift 405, Power clean 195, clean 225.

What’s a realistic goal for me to shoot for in the next year? Again, I’m sorry if I’m hijacking this thread.

xx

[Matt Norquist]

Matt Norquist on August 12, 2009 at 11:17 am #87442

[quote author="trackspeedboy (Khash Farzam)" date="1250048026"][quote author="Nick Newman" date="1250027494"]If your top end speed is your best attribute then your doing well…

Adding quality speed end work and a lot of short accel work from day 1 of the season should really end you out…First 30m is correlated well with strength so improving clean and deep squat numbers can help a lot as well…

Otherwise, i think it’s possible for someone to improve from 11.3 – 10.7 in a year…But it depends on many factors…obviously i dont know you at all…But with a good training program focusing on your weak areas as well of your strengths should work out well…

My power clean is quite low, i squat 335/deadlift 345 but only power clean 180 (PRs), would there be some significant improvement in my first 30m and overall speed if lets say… i could squat 400 + power clean 225[/quote]

Providing good machanics are present i believe so yes…without a doubt you should be improvement in speed during that phase…strenght gains for you at this point would be of high priority…Once you’ve hit 2x body weight squat and 1.5x body weight clean most of your gains with then come from various power improvements (static, elastic etc).[/quote]

A powerclean of 180 and dead lift of 345 with a 335 squat indicates to me that you are not doing full squats (unless you are over 6’3″). IE – your squat max is probably lower by 20%, and your clean should easily be 10-20% better if you sort out form.

We could tell how developed you are if you sent pics, plus height and weight progression last 3 years.

[trackspeedboy]

trackspeedboy on August 12, 2009 at 12:46 pm #87447

[quote author="Nick Newman" date="1250048442"][quote author="trackspeedboy (Khash Farzam)" date="1250048026"][quote author="Nick Newman" date="1250027494"]If your top end speed is your best attribute then your doing well…

Adding quality speed end work and a lot of short accel work from day 1 of the season should really end you out…First 30m is correlated well with strength so improving clean and deep squat numbers can help a lot as well…

Otherwise, i think it’s possible for someone to improve from 11.3 – 10.7 in a year…But it depends on many factors…obviously i dont know you at all…But with a good training program focusing on your weak areas as well of your strengths should work out well…

My power clean is quite low, i squat 335/deadlift 345 but only power clean 180 (PRs), would there be some significant improvement in my first 30m and overall speed if lets say… i could squat 400 + power clean 225[/quote]

Providing good machanics are present i believe so yes…without a doubt you should be improvement in speed during that phase…strenght gains for you at this point would be of high priority…Once you’ve hit 2x body weight squat and 1.5x body weight clean most of your gains with then come from various power improvements (static, elastic etc).[/quote]

A powerclean of 180 and dead lift of 345 with a 335 squat indicates to me that you are not doing full squats (unless you are over 6’3″). IE – your squat max is probably lower by 20%, and your clean should easily be 10-20% better if you sort out form.

We could tell how developed you are if you sent pics, plus height and weight progression last 3 years.[/quote]

I dont do full squats, never found them comfortable and does annoy my knees a bit even though i get comments all the time how my squat form is pretty good.
My squats are half squats, 95% the time they are done strictly down to half and not higher.

Im about 5’8 1/2 and I weigh 145ish.
My clean form I think is the issue as well the fact when the weight goes up my confidence goes down of cleaning the bar.

Havent gained much weight since last fall when i put on some weight by increasing calorie intake and sudden increased lifting 4x per week and not too much sprint work.

[Matt Norquist]

Matt Norquist on August 12, 2009 at 12:49 pm #87448

Hi,

I don’t mean to hijack this thread but I have a similar question that I posted. I’m not trying to make junior Olympics, I’m much older, and I would like to hear from your experience about what realistic goals I can set for myself. I play a field sport, serious about getting faster for it, and have the time and equipment to train.

I’ve been following my first structured Charlie Francis sprint program for the past 2-3 months, hills and tempo. My hand timed 100 M has improved from 12.9 to 12.7…its difficult to really say since its hand timed but I do feel faster. Is this normal improvement in 2-3 months?

I’m 31, played field sports from HS up, BW 190, 6’1, squat 310-320, deadlift 405, Power clean 195, clean 225.

What’s a realistic goal for me to shoot for in the next year? Again, I’m sorry if I’m hijacking this thread.

xx

Welcome to the world of “old track guys”. I’d think that you will make significant improvements just by keeping on running. If you are running self-timed 12.7, then your real time is 13 or 13.1. Nothing wrong with that. I’d not do CF’s workout, but rather just get out and do a lot of running. Your strength is good, but since you are playing (soccer, football, or whatever) you should just do a really simple running program that gives you 2 days of tempo (longer distance – 200-500m runs – with shorter rest) and 2 days of speed (1 of accel – start to top speed; and 1 of Max Velocity – going to full speed running from a flying start).

Plus do a day or two of plyos – for a a field sport – maybe some bounding and hopping on grass.

[Nick Newman]

Nick Newman on August 12, 2009 at 12:54 pm #87450

[quote author="Matt Norquist (WashedupDec)" date="1250056065"][quote author="Nick Newman" date="1250048442"][quote author="trackspeedboy (Khash Farzam)" date="1250048026"][quote author="Nick Newman" date="1250027494"]If your top end speed is your best attribute then your doing well…

Adding quality speed end work and a lot of short accel work from day 1 of the season should really end you out…First 30m is correlated well with strength so improving clean and deep squat numbers can help a lot as well…

Otherwise, i think it’s possible for someone to improve from 11.3 – 10.7 in a year…But it depends on many factors…obviously i dont know you at all…But with a good training program focusing on your weak areas as well of your strengths should work out well…

My power clean is quite low, i squat 335/deadlift 345 but only power clean 180 (PRs), would there be some significant improvement in my first 30m and overall speed if lets say… i could squat 400 + power clean 225[/quote]

Providing good machanics are present i believe so yes…without a doubt you should be improvement in speed during that phase…strenght gains for you at this point would be of high priority…Once you’ve hit 2x body weight squat and 1.5x body weight clean most of your gains with then come from various power improvements (static, elastic etc).[/quote]

A powerclean of 180 and dead lift of 345 with a 335 squat indicates to me that you are not doing full squats (unless you are over 6’3″). IE – your squat max is probably lower by 20%, and your clean should easily be 10-20% better if you sort out form.

We could tell how developed you are if you sent pics, plus height and weight progression last 3 years.[/quote]

I dont do full squats, never found them comfortable and does annoy my knees a bit even though i get comments all the time how my squat form is pretty good.
My squats are half squats, 95% the time they are done strictly down to half and not higher.

Im about 5’8 1/2 and I weigh 145ish.
My clean form I think is the issue as well the fact when the weight goes up my confidence goes down of cleaning the bar.[/quote]

You may have poor glute and hamstring development as well then if you dont squat very deep…I would suggest going deeper, deep as you can anyway…you should improve nicely if you get stronger…

[trackspeedboy]

trackspeedboy on August 12, 2009 at 1:07 pm #87451

[quote author="trackspeedboy (Khash Farzam)" date="1250061416"][quote author="Matt Norquist (WashedupDec)" date="1250056065"][quote author="Nick Newman" date="1250048442"][quote author="trackspeedboy (Khash Farzam)" date="1250048026"][quote author="Nick Newman" date="1250027494"]If your top end speed is your best attribute then your doing well…

Adding quality speed end work and a lot of short accel work from day 1 of the season should really end you out…First 30m is correlated well with strength so improving clean and deep squat numbers can help a lot as well…

Otherwise, i think it’s possible for someone to improve from 11.3 – 10.7 in a year…But it depends on many factors…obviously i dont know you at all…But with a good training program focusing on your weak areas as well of your strengths should work out well…

My power clean is quite low, i squat 335/deadlift 345 but only power clean 180 (PRs), would there be some significant improvement in my first 30m and overall speed if lets say… i could squat 400 + power clean 225[/quote]

Providing good machanics are present i believe so yes…without a doubt you should be improvement in speed during that phase…strenght gains for you at this point would be of high priority…Once you’ve hit 2x body weight squat and 1.5x body weight clean most of your gains with then come from various power improvements (static, elastic etc).[/quote]

A powerclean of 180 and dead lift of 345 with a 335 squat indicates to me that you are not doing full squats (unless you are over 6’3″). IE – your squat max is probably lower by 20%, and your clean should easily be 10-20% better if you sort out form.

We could tell how developed you are if you sent pics, plus height and weight progression last 3 years.[/quote]

I dont do full squats, never found them comfortable and does annoy my knees a bit even though i get comments all the time how my squat form is pretty good.
My squats are half squats, 95% the time they are done strictly down to half and not higher.

Im about 5’8 1/2 and I weigh 145ish.
My clean form I think is the issue as well the fact when the weight goes up my confidence goes down of cleaning the bar.[/quote]

You may have poor glute and hamstring development as well then if you dont squat very deep…I would suggest going deeper, deep as you can anyway…you should improve nicely if you get stronger…[/quote]

I do RDLs, hypers, hamstring curls, good mornings regularly and improve my numbers on those regularly, wouldnt that make up for not squatting deep?

BTW I was wondering if this would work…

sun: regular heavy parallel squats
mon:
tues:
wed: ATG squats + RDLs
thurs:
fri: squat lock outs (very heavy) + traditional deadlifts

I did a similar set up to this using regular and box squats last season and made some good improvements and I have the ability to do very high volumes with no problem.

[morgan93]

morgan93 on August 12, 2009 at 6:27 pm #87457

Its hard to tell what time you have left from growth but your times should still imrpove at your age. If you haven’t added weight work or plyo yet, that can deliver .4 or so off your 100m time.
Your the same as me alittle in regards to the fact that you top end speed is better than your acceleration. My start is about that of a high 11’s runner but my top end speed dips under 10.5. Im not sure whether your 100% set on the 100m but i know with myself personally my 100m pb is only 11.16 but my 200m pb is 21.17. You may actually fair alittle better in the 200m…

[Nick Newman]

Nick Newman on August 13, 2009 at 2:42 am #87460

my 100m pb is only 11.16 but my 200m pb is 21.17.

WOW!!!

I’ve never seen anything like that before…that is really amazing…

[utfootball4]

utfootball4 on August 13, 2009 at 3:17 am #87461

[quote author="morgan93" date="1250081860"]my 100m pb is only 11.16 but my 200m pb is 21.17.

WOW!!!

I’ve never seen anything like that before…that is really amazing…[/quote]

What is??

[Nick Newman]

Nick Newman on August 13, 2009 at 3:23 am #87462

Nothing at all!

It’s perfectly normal…

[utfootball4]

utfootball4 on August 13, 2009 at 3:24 am #87463

Nothing at all!

It’s perfectly normal…

I’m lost.. What are you talking about??

[davan]

davan on August 13, 2009 at 3:36 am #87464

[quote author="Matt Norquist (WashedupDec)" date="1250039093"]So much depends on your physical development – IE – how much growing you have left to do, and how much speed you have to gain. I’ve seen plenty of people improve 0.5-0.7 in a season at that age, but seems to happen more often from the 12.5 down to 11.8 and 12.0 down to 11.3 range. Moving from 11.3 to 10.7 is a lot – but like Nick said, if you work the right things is certainly doable. (It is only a 2.5 step difference – keep turnover the same, but get there in 2.5 fewer steps).

If your start is weak, there is probably a lot of time to be gained by getting out of the blocks more powerfully.

How would one be able to tell how much speed/growing is left, any “hints” or anything? Im fairly mature for my age, but i doubt completely matured…[/quote]

I mean if you haven’t gone through puberty yet and run the times you do, you should be good ;).

I think it is mostly a shot in the dark. I hit puberty earlier than most people I grew up with and some were faster than me then and, even with training (for both of us), I surpassed them and have continued to make very significant improvements years down the line, while others just didn’t do a whole lot. It seems to be a shot in the dark because plenty of people run fast young off of little training then go and do legitimately intelligent and well planned training and just don’t get much out of it. Some people are really weak and fast, then they get strong, and are strong and the same speed. In others, it will make a huge improvement.

Honestly, looking at your times, no one on this board is going to be tell you, without spending significant time with you and seeing your training, anywhere close to what you could run. You may never improve, you may run 10.3 next year. Really, who knows? Look at all of the elites. Asafa, already through puberty basically, ran something like 11.5-11.6 when he was like 16 (seriously–and he had already had at least a couple years of running). Granted, his brother was an elite sprinter and his family had great athletes in general, so the potential was likely there, but it needed some time to get there, even after he was well done growing.

It SOUNDS like you are doing the right things. Keep doing them, keep training hard, make sure you give yourself a good amount of rest, pay attention to the little things that will keep you injury-free (ie take more rest than you think you need, see therapists when possible, foam roll, eat well, etc.) and who knows what could happen.

[trackspeedboy]

trackspeedboy on August 13, 2009 at 3:50 am #87465

[quote author="trackspeedboy (Khash Farzam)" date="1250048163"][quote author="Matt Norquist (WashedupDec)" date="1250039093"]So much depends on your physical development – IE – how much growing you have left to do, and how much speed you have to gain. I’ve seen plenty of people improve 0.5-0.7 in a season at that age, but seems to happen more often from the 12.5 down to 11.8 and 12.0 down to 11.3 range. Moving from 11.3 to 10.7 is a lot – but like Nick said, if you work the right things is certainly doable. (It is only a 2.5 step difference – keep turnover the same, but get there in 2.5 fewer steps).

If your start is weak, there is probably a lot of time to be gained by getting out of the blocks more powerfully.

How would one be able to tell how much speed/growing is left, any “hints” or anything? Im fairly mature for my age, but i doubt completely matured…[/quote]

I mean if you haven’t gone through puberty yet and run the times you do, you should be good ;).

I think it is mostly a shot in the dark. I hit puberty earlier than most people I grew up with and some were faster than me then and, even with training (for both of us), I surpassed them and have continued to make very significant improvements years down the line, while others just didn’t do a whole lot. It seems to be a shot in the dark because plenty of people run fast young off of little training then go and do legitimately intelligent and well planned training and just don’t get much out of it. Some people are really weak and fast, then they get strong, and are strong and the same speed. In others, it will make a huge improvement.

Honestly, looking at your times, no one on this board is going to be tell you, without spending significant time with you and seeing your training, anywhere close to what you could run. You may never improve, you may run 10.3 next year. Really, who knows? Look at all of the elites. Asafa, already through puberty basically, ran something like 11.5-11.6 when he was like 16 (seriously–and he had already had at least a couple years of running). Granted, his brother was an elite sprinter and his family had great athletes in general, so the potential was likely there, but it needed some time to get there, even after he was well done growing.

It SOUNDS like you are doing the right things. Keep doing them, keep training hard, make sure you give yourself a good amount of rest, pay attention to the little things that will keep you injury-free (ie take more rest than you think you need, see therapists when possible, foam roll, eat well, etc.) and who knows what could happen.[/quote]

ok thanks and last thing, I havent done sprint training in 3 weeks now, good time to start GPP or wait a bit more?

[rj24]

rj24 on August 13, 2009 at 5:20 am #87469

[quote author="Nick Newman" date="1250114045"]Nothing at all!

It’s perfectly normal…

I’m lost.. What are you talking about??[/quote]

The guy he quoted runs an 11.16 in the 100M and a 21.17 in the 200M. That is a freaky difference in times. I’ve never seen such a difference before.

Nick was saying that it was impressive because usually people with such blazing top speed and SE don’t have such lackluster acceleration.

[davan]

davan on August 13, 2009 at 5:23 am #87470

I have no idea man. You didn’t do sprint training, but were you still training? Did you have any time off? Only you will really know, so I can’t give a great answer for that.

When I mean rest, I am speaking more generally. It has taken me a long time to learn and I still am to just rest. Let’s say you have 6 training days planned each week for a training year and at worst case scenario, you AVERAGE cutting off 1 entire training session and half of another. You are down to 4.5 sessions versus 6. With all health and everything being equal, you likely will not miss out on THAT MUCH of possible performance improvements. It is minor and you can always add more work in the coming weeks, months, or even seasons if you find it necessary. You will, however, likely stay healthier, fresher, and make more consistent improvements. I am not advocating skipping sessions for the sake of it, but if you feel a little more tired than you would like, it may not be a bad idea. If you read numerous interviews about some of these athletes, there are a lot of lazy guys. Hell, if you saw the documentary with Simeon and interviews with some of the Jamaicans he trained with the past year, the guy is lazy as hell. Skips sessions, does way less than what is prescribed, etc. Yet, he is a guy who has consistently improved, while many other sprinters in GB have not. There are numerous stories of this being true with other elites.

[Nick Newman]

Nick Newman on August 13, 2009 at 5:42 am #87471

[quote author="utfootball4" date="1250114119"][quote author="Nick Newman" date="1250114045"]Nothing at all!

It’s perfectly normal…

I’m lost.. What are you talking about??[/quote]

The guy he quoted runs an 11.16 in the 100M and a 21.17 in the 200M. That is a freaky difference in times. I’ve never seen such a difference before.

Nick was saying that it was impressive because usually people with such blazing top speed and SE don’t have such lackluster acceleration.[/quote]

Yes, i found THAT amazin…i have never seen such a difference in times before. Even Felix who is a bad started doesn’t have such a difference in times.

It’s like someone who jumped over 16m in the triple yet can’t long jump 6.30m. Pretty amazing.

[utfootball4]

utfootball4 on August 13, 2009 at 5:56 am #87472

[quote author="Roger Nelsen (RJ24)" date="1250121031"][quote author="utfootball4" date="1250114119"][quote author="Nick Newman" date="1250114045"]Nothing at all!

It’s perfectly normal…

I’m lost.. What are you talking about??[/quote]

The guy he quoted runs an 11.16 in the 100M and a 21.17 in the 200M. That is a freaky difference in times. I’ve never seen such a difference before.

Nick was saying that it was impressive because usually people with such blazing top speed and SE don’t have such lackluster acceleration.[/quote]

Yes, i found THAT amazin…i have never seen such a difference in times before. Even Felix who is a bad started doesn’t have such a difference in times.

It’s like someone who jumped over 16m in the triple yet can’t long jump 6.30m. Pretty amazing.[/quote]

So based on his 200m time what do you think his 100m time should be? I’m thinking 10.4-10.5.

[davan]

davan on August 13, 2009 at 6:18 am #87473

There was a guy I raced in high school that had pbs of 11.37 and 21.7x (forget what it was). Not quite as extreme, but close. I don’t think it had much to do with his start per se because he ran a faster curve 100m in his 200s than he ran in the open 100m. It was all mental for him.

[Josh Hurlebaus]

Josh Hurlebaus on August 13, 2009 at 6:20 am #87474

In my experience, people with that much of a difference in their 100 and 200 time almost always have a relaxation issue. For some reason 100% effort translates into 120% and they fight themselves the whole race.

[Nick Newman]

Nick Newman on August 13, 2009 at 6:23 am #87475

10.6-10.7 at the slowest. I’ve seen numerous guys run low 21’s with 10.6 100m pr’s.

Maybe he was a 200/400 guy and didn’t run many 100m’s. That would make more sense.

[morgan93]

morgan93 on August 13, 2009 at 1:50 pm #87497

Like Davan said it would be hard to pick exactly what you will do in the future, as long as you enjoy it and train hard your results will improve. The worst thing would to start taking it far too seriously, in that regard everything becomes alittle less about enjoyment and you wont get as much satisfaction out of it.

Nick, I’ve run dozen’s of 100m races, my times usually hovering around 11.2-3 to be honest. My 200m times will generally be 21s or thereabouts. In both the 100m and 200m i will generally tighten up and run poorly against faster guys because i strain to keep up in the initial stages and never get into my form to reach top speed. Generally my 200m races are against slower opposition so i build my speed slowly which seem to result in a far faster time than when i ‘try’ to go flat out. I am a 400m runner though.

[Nick Newman]

Nick Newman on August 13, 2009 at 1:57 pm #87498

Do you know what you are able to hit in 10m split?

[premium]

premium on August 13, 2009 at 2:08 pm #87499

Like Davan said it would be hard to pick exactly what you will do in the future, as long as you enjoy it and train hard your results will improve. The worst thing would to start taking it far too seriously, in that regard everything becomes alittle less about enjoyment and you wont get as much satisfaction out of it.

Nick, I’ve run dozen’s of 100m races, my times usually hovering around 11.2-3 to be honest. My 200m times will generally be 21.2 or thereabouts. In both the 100m and 200m i will generally tighten up and run poorly against faster guys because i strain to keep up in the initial stages and never get into my form to reach top speed. Generally my 200m races are against slower opposition so i build my speed slowly which seem to result in a far faster time than when i ‘try’ to go flat out. I am a 400m runner though.

your flying 100 would probably be more indicative of your true 100m speed?

[morgan93]

morgan93 on August 13, 2009 at 3:20 pm #87501

[quote author="morgan93" date="1250151678"]Like Davan said it would be hard to pick exactly what you will do in the future, as long as you enjoy it and train hard your results will improve. The worst thing would to start taking it far too seriously, in that regard everything becomes alittle less about enjoyment and you wont get as much satisfaction out of it.

Nick, I’ve run dozen’s of 100m races, my times usually hovering around 11.2-3 to be honest. My 200m times will generally be 21.2 or thereabouts. In both the 100m and 200m i will generally tighten up and run poorly against faster guys because i strain to keep up in the initial stages and never get into my form to reach top speed. Generally my 200m races are against slower opposition so i build my speed slowly which seem to result in a far faster time than when i ‘try’ to go flat out. I am a 400m runner though.

your flying 100 would probably be more indicative of your true 100m speed?[/quote]

Maybe, i’ve never been particularly quick over a short distance though. I havent ever gone too in depth to be honest on split times.

[Nick Newman]

Nick Newman on August 13, 2009 at 3:36 pm #87502

Ever ran 400m? I know a few guys simular to you and they all run under 46…

[morgan93]

morgan93 on August 13, 2009 at 4:44 pm #87503

47, we have afew guys running 44high here off low 21 200m pbs, id like to get to 46low 45high at some point though.