HS Short Sprinter's Training Journal

[123456asdf]

@fogelson

1. I would still keep them over 60m. If you are doing your runs relaxed, it will still probably take at least 20m or so to hit top speed if you are <13sec 100m person and the second portion will give you a chance to hold the speed for a bit. Plus, if you’re that slow… you’re still going to need to be ready to run the 100m anyway so you better get working on the SE.

If you really want to use the 100mH lines and want to shorten the distance (no reason why you can’t just walk out the approximate distance since you shouldn’t be timing these anyway):

21.5m F / 17.0m E / 17.0m F = 55.5m

2. If you aren’t getting therapy, don’t have a coach to guide you, and are going on the track, I would question whether 3x a week (esp if you are attempting even 2/3 of the volumes laid out on those graphs) is right for you. 2x a week may be better. In my experience, while at a lower level you will not tax your CNS as much, your body (tendons, ligaments, bones, and other connective tissues) will be plenty stressed and this is a much greater limiter IMO for the lower level athlete than the CNS. While the CNS is what limits peak performance, the health of those tissues is going to affect training a lot more and is a lot more prone to injury and problems, in my experience.

I would consider M-Speed T/W-Tempo or some sort of general fitness work Th-SE/Split Runs (with some accel before) F/S-tempo/general fitness Sun-Rest. You may even take Sat and Sun to rest.

thank you for your response

your argument for #1 makes sense so i think i will stick with 60m for speed change drills which there are marks on the track i can use to get a very close estimate

i understand your argument for 2x a week and it makes a lot of sense but i am a little stubborn about doing it 3x a week for a few reasons:

1. i did 3x a week last year and i managed to stay injury free as well as progress pretty well. i dropped an estimated .4-.6 in the 55m after 3 months of S-L and then switched to tempo program at my high school where my results halted
2. im doing 3x per week during GPP and im handling it well
3. i like doing speed work way more than tempo
   and this is as much about as having fun during track as it is improving for me, i know im not going to be elite so i want to have fun while doing it. So i would much rather have 3 lower volume HI days than 2 medium volume HI days

also i do have access to some limited recovery such as foam rollers and i could do contrast showers too