I’m leaving for Toronto tomorow afternoon to race in the Rowland Games. It’s at Etobicoke Stadium where OFSAA will be so it’ll be a great experience. Anything less then 11.3 is failure in the 100, I heard that the stadium wind tunnels so that there is usually a tailwind or whatever. For the 400 I’d just like to break 56.
hey cpatainpain how do you deal with recurring hamstring injury. I seem to have recurring adductor injury and would like to know how you prep it for next practice so as to not tear it. Although mine is very sore it seems like a grade 1 i need all the tips i can get ASAP.
good luck, i dont know if you can but it would be awesome if you could get a vid of some of your races 
Well I’m back tonight. I have to say one thing about the day. I have never ran into a stronger wind in my life it was ridiculous.
In my 100 race I ran an 11.88 which is the worst time I’ve ran since training but the wind added about .5 to my time. It was a cross wind from the 300 meter start and lucky me, I had lane 1 so I got it the worst. My start let me down again, as soon as my head was up I was 3 meters back from the 1st place guy in my heat and he didn’t gain any ground on me after that. And to just give you an idea of just how bad the wind was a guy who was an 11.2 runner last year in my heat ran 11.77 and a guy who’s PB is 11.2 from last year didn’t even break 12 in a later heat.
In the 400 I felt pretty good the first 150, then it hit me at 200. The top 3 guys pulled away hard and I was in the last off the bend. I got myself into 4th in my heat. I don’t know the time yet so I’ll post it when I figure it out but it was the most painful race I’ve ever ran.
I really need to work on my start because it’s letting my whole race down. I’m finishing good but I’m just too far behind out of the blocks. I wasn’t disapointed today as for my time. If the wind was going the other way at the speed it was I would have broken 11 for sure in the 100, I would bet the house on that.
Oh and Senri, I don’t really have a recurring injury I guess, it’s more of just soreness I get. My coach says it’s from how I make contact with the ground when running. When I was getting the recurring injuries I took an ice bath after every practice and heated then iced my leg at night while I watched TV. It got me in good enough condition to be able to race once a week but I couldn’t really practice full out sprinting because it would be too much.
Perfect, I check the results and I’m not on them for the 400 :rolleyes:
Judging by the times of people in my heat I’d say mid 54 at highest, maybe a high 53 was my time. I have to say it’s better then I thought I’d be before hand, I just wish I knew the time, stupid Rowland games :mad:
Ouch, I know how you feel. Its hard to go out in sprinting and say your going to set a pb, so many things can screw u up. e.g. wind lol.
That must of been what, like -6mps?
Does your coach know what is messing up when you hit the ground? Is it foot placement or what? Because most likely thats a muscle imbalance which can be corrected.
I still run too much off my toes. Like more toe then the balls of my feet. I’ve been a toe runner my whole life but now that I’m training so much is now that it hurts the most. I used to get massive shin splints from this same thing and lately I’ve been getting sore calves to the point where there’s sharp pains when I walk but when I’m off them for like 2 days I’m fine.
I was a toe runner when I first ran athletics (11.24s btw ). I ran on my damn tip toes pretty much lol. By doing that I felt like I struggled to much to finish. I got shinsplints ALL the time because of it.
This leads me to believe you can be alot faster than you actually have show.
Heres what I did, and it paid dividends.
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Get a muscle balance test, SO important.
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Visit http://run-down.com/tips/tips3.php and do the bike tube excercise in the shin splints section.
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After training always Ice calf/use anti-inflam
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It sounds dumb but practice walking on the balls of your feet. Elevated like you would on your toes, but using the balls of your feet. Also practice striking your foot down and connecting w/ the balls of your feet while stationary.
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Lastly make sure everything is techniqically sound in your running.
also these excercises are great:
lunge with weights.
1legged squat with swiss ball, everything has to be straight.
and when you stretch your calf (pushing against the wall) make sure your foot is at the same angle with your leg and not pointing in a different direction.
thanks for the advice Raps, I’ll definately try it out
Had a great practice today. I hit a gear of speed I’ve never felt before.
We were running a 250, 200, 150 and 100 full out with like 10-15 minutes rest in between.
The 250 was awful, I ran it very slow in about 31 seconds. The 200 was decent, I was pretty tired going in and ran the first 60 very slow so I’d be able to finish, I ran this in 23.2. The 150 was the highlight of the practice. I was fairly tired right before and was thinking I’d probably end up running like a 17.5 or something. I start of fast and I was flying, it could very well have been the fastest I have ever gone when I hit the straight. I flew past the line in 16.9 and I have no idea how I ran that fast. I’ve never broken 17.4 in practice before and my best in competition is 17.24. My 100 was very good as well, we might have taken a little extra recovery but nonetheless I ran it in 11.17. It didn’t feel as good as the 150 but I finished very strong.
Funny story about the 150. I was completely sure I was gonna hit 17.5 before and even after I didn’t expect anything that fast, even though it felt really fast. I looked at my watch to see the time and I blurt out loudly “holy fuck”. Then a group of parents with their young sons / daughters playing soccer look at me like they were pissed off, so I ended up apologizing to them.
I’m feeling faster then ever and just in time. Tuesday the show begins. I’ll give more thought on my races on Monday, but as of right now I’m expecting big things if I get myself together.
are you lifting any weights light, moderate or heavy while sprint training/comp or are you layin low and not lifting at all? How is your training like right now alot of speed endurance runs, or some speed work thrown everynow and then?
This is basically my our weekly training looks like…
Monday - Speed Endurance
Wednesday - Speed and Weights
Thursday - Tempo
Saturday - Race Distances all out and weights
Our weights are pretty intensive in this part of the year, like the past few weeks it’s been all above 80%.
West Cities Day 1
It wasn’t a bad day today. Some surprises, like I figured out another 5th year guy is back in the 200 and he’s ran some 22s before so looks like I’ve got some competition.
100 meter - prelims
I had by far the strongest heat. I don’t know if my teacher or someone elses screwed up the seeding or what. I had a terrible start and was 2 meters back of the leader at about 30. I ended up gaining on him and passing him barely and easing in 5 meters before the line but I just didn’t feel powerful. It turned out to be a solid race; the time was 11.64 but the wind was -2.4, I was ranked 1st overall in the prelims.
200 meter - prelims
I looked at my heat and there was actually nobody in it. I think the 2nd best guy’s PB was like 24.5 so I knew I would have an easy time, but not as easy as it turned out to be. I Asafa-ed this race more then Asafa. I probably ran about 50 meters of this 200. I got slowly out of the blocks and cruised at about 80% to 50, then I went all out from 50 to 100 and had a huge lead, probably like 2 seconds. I eased in the whole straightaway to a 23.82 I think it was. I don’t know the wind or anything else but all I know is that was probably the most effortless race I’ve ever ran.
100 meter - semis
Now it was no joke, I knew it was time for a PB in this race. The wind had picked up, although the wind gauge didn’t show it (-1.3 only) but it was definately windier in our face. I had the 2nd place guy from my prelim heat two lanes over. I had a better start then the prelims but I was still 2 meters back from that guy, he had a great start. I caught up a bit but by the end it just wasn’t enough and I got outleaned at the finish by him. I ran 11.55 and am now 2nd overall.
Tomorow is the 100 and 200 finals and relay. The 100 finals will be a very interesting showdown between me and the now 1st place guy. The 200 it’s a battle for 2nd, one guy eased in at the end to a 21.8 so, ya, he wins. Our relay is looking solid. We have 3 sub 12s, the only problem is our third leg is a 13 second runner. I’m expecting big things, it’s time to show up.
I would like to know your exact weight schedule, if you can post it up.
West Cities Day 2
Today freakin sucked, I messed up in both the 100 and 200 and therefore did not run to my potential. The finals were basically meaningless though so I’ll just have to be ready for next week.
200 meter finals
I thought I had an advantage in this race because some of the better runners had just done a 400 meter before so they’d be a little worn out. My first 50 was the usual 85-90% and my 2nd 50 was really solid. I was about 5 meters back of the leader and in 2nd place. I ran the first 50 of the straight well but with 50 to go I started struggling and died and ended up being passed and I ended up 3rd. My time was 23.53 but it was a heavy wind and it came from the start line so it was against us the whole way around. The wind was probably like a half second wind because the guy who eased into a 21.8 yesterday only ran 22.5 even if it was right after a 400.
100 meter final
This race was less then an hour after the 200 meter final. I was a little tired and sore but I was ready to go at race time. So I thought, I had a horrendous start. I was like 3-4 meters back of the winner and was even about 2 meters back of a guy who ran just under 12.2. The good thing was I was a rocket in the 2nd half of the race. I gained on the whole field like mad but the race was just too short and I was stuck in 3rd. If this was a race to 120, I would have won. the time was 11.84 into a -2.9 which is very bad, with a decent start even, I would have won the race. I’m hoping to get my start down by next week so I can beat this guys I should be beating.
4x100 relay
We had one of the better teams going in. I was running 2nd, our started came 4th in the 100 finals and our anchor was 2nd in the junior finals. We had a distance runner in 3rd spot though. We started out very strong, we had like a 20 meter lead on the field after I handed it off but we had 2 bad handoffs involving our 3rd runner and by the time we got the baton to our anchor we were tied with another team in our heat. Our anchor held with a very good runner, which I was surprised about but we were edged out at the finish by 0.05 and we came 3rd overall. If we get our passes down we can easily challenge to be the best relay in the city.
Oh and Dahkid I don’t have anything exact to tell you about weights. It changes every week what we do and how hard we do it, I just do what my coach says.
your 100m races are like my friend where he hits a new gear after 40-50m, where he starts to catch up to me, and eventually does at 60-70m. Lately in though i have been wopping him in 110m race sprints from 90-110 onwards. I call you guys train runners, for slowly building your speed.
Ya that’s basically my race. I’ve got the hamstrings but not the quads and glutes. Basically it takes a while to get there but when I get there it’s good. That’s why I’m a better 200 runner then 100.
Tomorow is National Capitals. It looks like it’s gonna rain and be a crappy day. But I have my eyes set on winning the 100. It’s gonna be harder this time around but I feel all I need is a decent start and I’m there. The 200 my aim is 2nd and hopefully if the wind isn’t bad I can drop into the 22s for the first time. Junior Nationals standards are 11.30 and 22.70 so I’d like to reach those times and soon.
Wish you all the best. I sometimes find that it is best to just forget about the conditions and what the competition is doing and just focus on what you have to do in the sprints. Get a good start and run like hell