What would be a good preseason workout for a 100 sprinter?

    Posted In: Sprints

        • Participant
          sneaky on October 10, 2004 at 11:13 pm #9892

          I’m doing 100/200/400 this year but i wanna focus on the 100 but i don’t know any specific workout routines any help would be greatly appreciated

        • Participant
          sneaky on October 11, 2004 at 12:44 am #33962

          and i re-thought my goals after i’ve been running for a while these last 2 months

          prs
          100m:11.62
          200m:23.44
          400m:57.86

          goals
          100m:10.99
          200m:21.99
          400m:50

          The reason why i’m changing my goals is because i’ve been working out and running and i found a lot of flaws that make me wonder how i ran the times i ran last year here are a few

          1.I wasn’t in shape the whole track season(don’t ask why)-i ran my 23.44 and i could go hard anymore after 100m so if i’m in shape my speed should get me through

          2.I ran “stiff” and tensed up-i found i run faster when i relax

          3.I didn’t lift weights-now i realize you need muscle to generate force and force equals speed

          4.No technique-I looked at a tape of myself and compared it to tapes i’ve seen of proper technique and i found my technique is very lacking

          and finnaly

          5.I’m still growing and getting faster naturally

          So i think i can reach my goals what does anyone else think?

        • Participant
          markk on October 11, 2004 at 9:43 am #33963

          its definately possible to rach those goals and from the list of things u put down it looks like u could go lower than ur goals. It mite take sum time possibly even a few years, or even this year, its just really hard to tell.
          w/e the length of time needed ull meet ur goals

        • Participant
          sneaky on October 13, 2004 at 6:13 am #33964

          I really don’t know what to do for a workout my goal is 10.99 but the highest i’ll let myself get is an 11.2(meaning i’ll find any and every way for me to improve)

        • Participant
          sneaky on October 15, 2004 at 4:17 am #33965

          bump

        • Keymaster
          Mike Young on October 17, 2004 at 2:02 am #33966

          The 100m and 200m goals seem reasonable but I think that the training necessary to achieve those may mean you’ll have to sacrifice your 400m training goal. Having said that, I don’t think you could run your goal time in the 400m without first achieving your goal times in the short sprints…..I just think it’s unlikely though not impossible to expect to improve all of the events so much all within one season. In any case: Good Luck and run fast.

          ELITETRACK Founder

        • Participant
          sneaky on October 17, 2004 at 3:10 am #33967

          [i]Originally posted by mike[/i]
          The 100m and 200m goals seem reasonable but I think that the training necessary to achieve those may mean you’ll have to sacrifice your 400m training goal. Having said that, I don’t think you could run your goal time in the 400m without first achieving your goal times in the short sprints…..I just think it’s unlikely though not impossible to expect to improve all of the events so much all within one season. In any case: Good Luck and run fast.

          Mike you got any idea how i can run relaxed?

        • Participant
          nickjump20 on January 4, 2005 at 9:56 am #33968

          I had the same problem of running tense and I finally relaxed and went from 11.06 to 10.97. I still have flaw to work out but I stayed calm and relaxed by just not thinking of the race and just run let it flow.

        • Participant
          markk on January 5, 2005 at 3:20 am #33969

          ya dont think about it when ur competing.. thats what practice is for. like nick said just let it flow… if ur looking for a good speed increasing workout do 3x 20 meter speed ladder then do 3×20, 3×30 3×40 i foudn this helped my accel and blokc work alot use blocks for the 20’s and 30’s and if u want to the 40

        • Keymaster
          Mike Young on January 6, 2005 at 8:51 am #33970

          [i]Originally posted by Sneaky[/i]
          Mike you got any idea how i can run relaxed?

          You just need to trust the seemingly counter-intuitive notion that you’ll actually run faster relax rather than “pressing” and tightening up. As was mentioned, practice rather than competitions is the best place to work on this.

          ELITETRACK Founder

        • Participant
          big10champ on January 6, 2005 at 12:31 pm #33971

          I love your goals Sneaky.

          ~ Think about this ~

          We know that it is wise to be realistic

          Yet, it is foolish to never dream

          Your goal is to run 10.99

          But what if your goal was to run 10.55

          It’d only push you harder, but it’d still be an arbitrary time; any time is.

          But doing your best is never.

          Realism is what we live for today

          While our Dreams, are what we live for tommorow.

          Make it a point to do your best, to win a Gold Medal at the Olympics.

          Some may call you foolish

          But you, will witness your Victory in doing All that you can.

          Because Victory ~~~ is in the fight itself, not the outcome.

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