ok since i live up in canada its really cold during the winter so its usually unfavorable from snow and all to train outside. I lifted weights and gotten stronger now in the second season becuase my weakest part was the beginning of the race i am the carl lewis type get it going like a train. But now its the other way around i got strong that my acceleration has improved greatly but i fatigue after 50 or 60m . Spring has come and we finally went outside and i got tested on 30m and 100m for the 30 i got 4.15 handtimed and 100m got 12.45h (my previous PB is 12.28 handtimed, i wanted to break that early this year)i thought i could run faster but i was running with a partner only to be passed on the 70m mark he got 12.3. is it max v that i need cause i could hear him creeping up on 50 but i held till 70, or do i need speed endurance what would the best training be? flyings, or other means…I could understand this happening aswe only trained indoors with no track doing circuits and short meter sprints cause of lack of space. With my improved acceleration i should be faster right?
if there is enough time till races, i would work on top speed improvement, perhaps not increasing further strength, or at least keep it for accel days
if not enough time, you could make more and faster progress in your times via speed endurance; of course, top speed will remain a “limitation” perhaps, although it’ll improve further via racing
others?
i am late commer and am in college i have races at thesummer may, july, august around that period of time
Has your 30 time improved? If so, then you are probably looking at a technique issue during the speed-endurance phase of the 100m. This is where speed-endurance would be helpful…BTW it sounds like to me like you are progressing quite nicely; I think you just need a little patience and your improvement will come
Just keep working all your phases: acceleration, max velocity and speed endurance. I emphasize each one of those once a week with tempo in between and then a day or two off. I wouldn’t focus exclusively on speed endurance, just concentrate on it on the day you work it to get the most out of that type of workout. If you’ve increased your acceleration and max speed, the endurance will come over time.
my 30m imrpoved along with the whole accel phase seems faster i felt slow though not like i used when i ran the 12.28 although i covered space from teh many squats and pulls, i lost my technique since then and now am need to focus on that as well. I had the hardest time running the last 70 where the other sprinter passed me my form was utter shit so bad that i can feel my knees dropping and i got mild lactic acid build, it felt like i was running 14.10seconds all over again.
i would say that the knee-dropping thing and the lactic acid build-up might come from being tense
flying 20s with progressively longer build-ups will help both your technique/relaxation and top-speed
hope it helps!
you are getting somewhere the most vivid thing i was aware of was when i was fatigueing i could hear his footsteps getting closer and louder i tensed at that moment, when i run i have a tendency to look at the other sprinter…bad habit
no-no-no, you are running on your own! let other be concerned with you, not the other way round…
Lol… It was warm and sunny the last 3 weeks here in Vancouver. It snowed once all year.
i’m from brazil so i can never get used up here in vancouver, ridiculous i can’t get fast in such a weather…sigh