I ran my second speed workout today. I was still marginally sore from my first speed/plyo workout on Monday, but I had already taken 3 days off and I was itching to train.
Last time I did flying runs of 27.42m (distance between 3 men’s hurdles), and recorded a best of 3.11 or 8.82 m/sec. Today I shortened the distance to 18.28m (2 men’s hurdles) and ran a best of 2.10, or 8.70 m/sec. That means I ran 0.12 m/sec slower today than last time, even though the distance was shorter and I had the wind at my back.
Should I not have been sprinting today? Is there any value in doing these speed workouts if I’m not running my PR?
On both occasions, I ran my fastest time on the first rep, and my speed dropped off son each subsequent rep. Is this a sign of fatiuge, or is a drop-off with each rep to be expected? Is there any point in continuting to sprint at the point when I’m running a tenth slower than by my best over 20-30m?
The volume you start off with in the first two to few weeks should be miniscule compared to the peak you will come to if all goes well, you seem to have jumped in with quite a high level. Start off v. low- i.e the minimum amount to get a significant training effect and build up gradually to avoid overuse injuries.
Admittedly I did start off with way too much volume on my first day (210m of sprinting + 45 reps of plyos)… but I backed way off today (100m of sprinting + 15 plyo reps). I’d think that would be OK… how would you reccommend adjusting it?
I figure I should have known that - in fact, I probably did - but I was too anxious to get into it.
Why does acceleration precede top speed? I figured that I should be focusing on my top speed because it is so lacking. Anyway, what does acceleration training encompass? Should I just do sprints a dead start instead of flying sprints?