I been lifting weights and running 40s in college to pass the time when I’m not doing work so I am going to see what I can do in the 100 and try to get some good times. I’ll write what I’m doing here and will apreciate any help on training. Couple weeks ago I tested 40 and squat. I ran 4.63 and full squat 275×3 and did 14 pullups. I 5’9” 170lb. I use to run mostly distance in high school.
TC’s 100m training
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6/22
Speed Endurance
2x100m @ 90-95%. recovery:8 minutes(first time running over 50 yards fast in a couple of years)1)11.84 PR: went out relaxed and fast but got tired around 60m i couldnt believe it was that fast because my last about 40m i was struggling and i was still sore from the squats i did 2 days ago. i was completely gassed after the run
2)11.98: went out relaxed but not fast and maintained the same pace throughout, still got gassed after this run also, i’m in terrible conditioning shape
Was going to do bounds but was too tired and figured since i ran PR I call it a day so i don’t overtrain
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6/25
rest
the next week (starting tomororw) i will do this like how i did the last week above is this allright?
sat-short sprint
sun-weights
mon-off
tues-long sprint
wed-weights
thurs-light conditioning
fri-offim wonderin also if on short sprints (speed) whether i should do just 1 type of run (like 4×40 yards) or mixed runs, something like 2x20y+2x40y+1x60y everything i do full recovery and all out
same thing on speed endurance should i do something like last week (2 or 3x100m @90-95%) or mix it up something like 1x60y+1x80y+1x100m
thanks
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6/26
horrible was going to run 60 yard runs. on first one at about 40-50 mark i either pulled or strained both hamstrings, but the left one a lot worse. i accelerated fine but around when i hit top speed i felt it come. it happened at the point when my plant legs begins to extend and come back up. its burning pain. guess i gotta rest it a while and see how it feels but i know i wont be doing any fast stuff any time soon. kcuf
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starting to rehab the hamstring, left one still hurts. i researched it and it seems either a bad grade 1 or weak grade 2 pull. gonna be reeeeeaaal patient and take it slooow tho.
i read this and found it VERY helpful in terms of what i should be doin.
https://elitetrack.com/forums/viewthread/4639/P0/ -
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7/6
started to lift on lower body again
full squat: worked up to 255×3
db rdl:2x45lb dbsx12 did these very light weights and careful
hanging leg lifts:3×15tony the tiger could explain better than me how the hamstrings was feelin but i still not gonna be runnin fast any time soon
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7/15
did 4×10 yards. felt like a heap of shit, was tired from just warm up. best was 1.67 others around 1.69-1.72.
went to weights
squat: worked up to 245×3
db rdl: 3×5 worked to 75lb dbs x5
wide chin up: 4×5 bodyweight
db bench: 4×5 worked to 65 lb dbs x5felt shitty but at least hamspring feeling better i think i didnt eat enough carbs thats why i mighta had bad workout
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7/21
record hot day. track had to be waaaaayy over 100F. did a lot of 10 yards (2 min rest) trying to beat 1.60. kept hitting 1.62-1.64 consitently for over 20 sprints just kept going for over an hour. finally decided it wasnt going to happen was about to leave then decided to do just 1 more. put 110% effort all out pushing into the ground and got 1.59 PR. no weights too tired to make any progress in weightroom today
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was going to do 20s. started warmup but could tell it wasnt smart to run. shins or the front calf was sore/tired still from couple days ago speed and if you know that feeling (it also shows if you try to jump high but barely get anywhere cuz lower legs feel tired) it usually means you arent gonna run fast or your gonna get injured if you try anyway. still felt good enough to lift (rest of body besides lower legs felt fine)
squat: up to 255×3
db bulgrn SS: 3×8/leg @ 30lb dbs
sldl: 3×8 @ 115
chair leg lifts: 3×15 -
Participant
6/19
I had taken a while off and decided to run 40’s. The times are pretty accurate because what I do is I start the clock then run as opposed to start and run at same time. When I go at same time its cheating and my times I think are off.
1)4.67 2)4.67 3)4.72
How do you time the runs?
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[quote author="Tyler Ciani" date="1277241260"]6/19
I had taken a while off and decided to run 40’s. The times are pretty accurate because what I do is I start the clock then run as opposed to start and run at same time. When I go at same time its cheating and my times I think are off.
1)4.67 2)4.67 3)4.72
How do you time the runs?[/quote]
stop watch. i use a 3pt stance with the right hand on ground, left hand with stopwatch in air behind me. start the time, go and stop as soon as i cross finish. took a while to get use to but im used to it now. also i only do yards, i know the blue hurdle marks are each 10 yards apart and yellow marks are 8.5 yards apart and thats all i know so i only do distances of increments of 10 yards
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Do you have a coach or P. Trainer?
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how do you time those 10’s and 20’s?
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Your training times are pretty darn quick- if you’re really timing the way you say you are. If you are, then the 4.6x 40 yards puts you in mid 10.x 100m shape.
Flip side is, if you’re timing the way most self-timers do (start watch at first foot strike) then that 4.6x 40 yards is more like 11.x (low/mid) 100m.
What is your 100m goal?
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Your training times are pretty darn quick- if you’re really timing the way you say you are. If you are, then the 4.6x 40 yards puts you in mid 10.x 100m shape.
Flip side is, if you’re timing the way most self-timers do (start watch at first foot strike) then that 4.6x 40 yards is more like 11.x (low/mid) 100m.
What is your 100m goal?
Under 11.0 is my realistic goal. I’m pretty confident I can at least get under 11.0.
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When is your next competition?
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When is your next competition?
I’m not exactly sure but sometime in the spring. There’s about 3 races at my school I could go to and run unattached (no men’s track) that have serious competition plus some others at other schools. I went to some at my school and watched, which kind of motivated me to get back at it.
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Also going to track tomorrow weather permitting and running again (been raining a lot). I’m also going to change how I time and start it at 1st movement. That way I could add the 0.2-0.3 seconds or whatever it is to convert to electronic time.
Hamstring also been feeling 100% for a while now them stiff leg deadlifts really are helping strengthen my hamstring. Going to try getting some 30 yards in tomorrow maybe 40 yards to but like I keep saying if any tightness no need to push it longer than necessary.
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Ran today starting watch as soon as I go. Here’s how I start it now. Stop watch in left hand still like before. I start watch as soon as I pump my left arm forward and begin running. Also going to start recording down all sprints not just the best ones.
20 yards: 1)2.60 -ran this all out
30 yards: 1)3.72 2)3.69 3)3.69 -these close to all out hamstring felt great so went to 40 yards all out
40 yards: 1)4.43 2)4.41 -these all out. Was only going to run 1 but couldn’t believe the time so ran another one.Then did lot of situps
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raining pretty much whole day
20 yard: 1)2.62
30 yard: 1)3.59 then it started pouring got outta there came back about 30 min later
40 yard: 1)4.81 2)4.75 3)4.72 these were horrible i felt slow as shitdb reverse lunge: 25(2)x2x8
hip thrust: 85x3x10
ab wheel: 3×8 -
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couldnt but rest only 1 day since last time was so shitty and my current schedule is the longest/hardest i ever had in my life but i got time today off and sunday off to workout so i got to take advantage of any free time. wednesday i got time in morning and night and other than that i dont got much anymore. next semester tho is gonna be even less time cuz im gonna try to finish up this double major by end of next year i need to finish college so i could make lotsa $$$ and then i might be able to upgrade to the platinum edition bus pass 🙂 . that wasnt no toilet paper i was talkin bout so i dont know what that had to do shit with but anyways got lucky was supposed to rain but dodged all da rain clouds somehow
10 yard: 1)1.57 2)1.53 3)1.56
40 yard: 1)4.47 2)4.47 3)4.60
situps -
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10 yard: 1)1.50 2)1.50 3)1.53 these was real good i got nice start 3pt stance
30 yard: 1)3.50 2)3.58 3)? stop watch kept running double pressed it 4)3.62 didnt wanna run 4 but number 3 i screwed up cuz im worthless
jump squat: 45x2x5
db reverse lunge: 35(2)x2x8
hip thrust: 135x3x10
sldl: 135x2x10
ab wheel: 2×10
school work: 9999×9999999999 -
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20 yard: 1)2.64, 2)2.67
40 yard: 1)4.48
60 yard: 1)fucked time up 2)6.53 this was horrible i ran this horrible jogging n shitit doesnt take a genius to figure out my times arent improvin so i am doin somethin from now on. a long time ago during spring break i started timing myself and ran over 5 sec 40 yard, this is when i knew i was slow and i told myself i will improve every rep and put all efort into every run and every weight in the gym. im at that point again. im not putting 110% effort into EVERY rep in the gym and on the track. from now on i will not go out there n BS anything. i will want to be out there and put everything into every rep. i promise myself that within at most 2 months i will run under 4.40 40 yard and under 6.25 60 yard. i will not take this crap from myself any longer. i cant keep makin excuses like im tired or somethin and starting tonight after school i will hit the weights hard and continue this from now on.
got in weights
deadlift: 225x4x3
bridge: 65x4x15 -
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full squats: 185x5x5
sldl: 135x4x8
chair leg lift: 3×20,15,15on the squats some powerlifters was there and they said i had the best form they ever seen and i could put up 400 easy if i powerlifted. i know i got decent form but i was flabbergasted that a powerlifter puttin up numbers said i got best form ever. now i gotta get my running form right and study form right.
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did 6 laps stride straight walk across field
bench: 150x4x5
chinups with pause: 3×9,8,5
db side lateral+shrugs: 20+105x2x6+12
ab wheelim gettin my weight back up. i at 173. a few weeks ago i dropped down to 164, but drinkin whole milk and shoving peanut butter and white bread down my throat helpin me keep my weight up.
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startin to do bounds now just a little tho to help maybe with speed. i measure progess by how many bounds it takes to make it a certain distance. i tryin alternate bounds (1 leg than the other like running but jumping with long stride). i start them from a stand.
Bounds
20 yard: 1)8 bounds 2)8 bounds
Starts
10 yard: 1)1.53 2)1.52 3)1.53 4)1.51
20 yard: 1)2.43
Weights
Full Squats: 225x5x5
sldl: 160x3x8 -
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full squat: up to 235×5
bulgrn split squat: 40(2)x3x8
sldl: 145x3x8
chair leg lift: 10x3x8 (i held a 10 lb dumbell with my feet to make it harder)everything 100% now im going for under 10.8 in 100m within 2 months thats my goal now. if i can get under 10.5 within 4 months i’ll start to find races to jump in.
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thanks for asking. yea ive been focusing on getting faster/bigger. my conditioning is pretty poor for my speed but im alright with it because endurance for sprints in my opinion can be achieved in about a month or so, but the speed necesaary to run good sprints takes much longer to develop. speed/accleraation is gonna be the limiting factor for sprints so thats what i need to work on mostly instead of trying to do everything at once. i dont want to compromise speed training/getting bigger in order to maintain endurance. i ran mostly long distance in high school because i didnt have the heart to do what i really wanted on the track until after i graduated high school. most people i can guarantee want to do sprints obviously but they have to resort to distance because they arent the fastest person as a freshman and then dont have the heart to do what they want. i failed pathetically at the distance because it just doesnt work with me (the quantity over quality approach)so im doing the exact opposite. once a race comes up that im gonna jump in, about a month or so before i’ll start working on the endurance aspect of the sprints. thats all my opinion tho based on my experience and im still learning.
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best of luch with your quest, post some race times when you get them, look out for some indoor 60 meter races.
No harm now to start thinking of adding in some lower speed longer runs, Like maybe a day of 60,80,100,120 @ 90%. Just to start adding some speed endurance, or at least get your body used to something different. right now it looks like its all power and speed. so mix it up and shock your system a little -
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thanks, yea i might try some indoor races i got to find a schedule. i know of 1 race in january or something its like a 100 miles or 200 miles away tho and it might interefere with school cuz i have a tough school schedule (engineering)but i know theres around 3 races during the spring at my university that are open for spring season and some other races nearby as well. its really my 1st year training for sprints so im very inexperienced when it comes to races/signing up etc. if i trained like i am now in high school and got the speed i got now im sure i coulda got a scholarship for track so i gotta do it the hard way but the hard way keeps me focused.
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hamstring feeling better everyday still rehabbing it everyday. when im back at it, im still going to rehab it on off days instead of doing nothing just to at least loosen it up and prevent more hamstring pulls. my rehab is just like a long warmup and lots of stretches along with icing it. the rehab and cookies have been helping a lot.
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2 mile bike to track
walk 2 laps
stretches3×100 easy pace
situpswalk 1 lap
2 mile bike back
stretchesgonna race monday 60 yards my 1st ever real race and 1st time running against someone in a loooong time im excited. not official race but gonna see where im at and then try to find some open oficial races to go in after. if anyone know of any websites or other sources that show open races i would appreciate it. im lookin to jump in some. thnx
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