My quest for 6.7

[syrus2001]

@Goose232

Your speed sessions don’t seem to have anything over 40 meters, and most of the reps are 20 meters.
Is this the best way for you? If there is nothing over 40 meters, how can you polish relaxation at top end speed, if you rarely ever reach it in training? (This is not a critique. I have been often surprised by the amount of very short rep work, by so many who are trying to improve their track sprints.) I think I have missed something and I’m not fully appreciating what such short reps are supposed to achieve. Somebody tell me. At what point in your GPP, would you feel right about increasing any of the distances in any of the reps? (Or would you save that for the next training cycle?)

After the initial month,I progress to FEF over 60m, 60m repeats of 30m accel + 30m maintain. I use the 20m+maintain as a progression in to speed work. The use of short distances are a natural progression of a short to long program. As I understand it, you’re constantly integrating further and further distances as you develop the shorter ones. Develop 0-30m, then 30-60m, since while running 30-60m you’ll be maintaining the progress achieved in the 0-30m aspect of the race. I use the GPP to gradually ease in to speed work.I feel as though I need to emphasize an aspect of my race in order to improve it, so as I’m emphasizing acceleration in the first portion of my training season, I am easing in to speed work. I then put acceleration on maintenance, with some occasional 20 and 30m accels and emphasize speed over 60m.

@Goose232

You also mention that jogging 400 meters is difficult for you. This can’t be good in my opinion. You aught to be able to jog 800 meters comfortably (though you don’t necesarily have to use 2 laps as part of a warm up.) However, your commitment to tempo work, will surely make up for the current lack in cardio fitness. Remember that cardio is often called ‘real world power’. That’s because those that have it, have a myriad of benefits, including (as you mentioned) the ability to recover between reps.

I know, its terrible. I’ll go for a short jog with my weight coach, who was a shot putter, and he is always amazed at how quickly I start complaining. I contrast myself with a friend who’s an Olympian in track and field and she can run an awesome 1,2,4 and 6! She has no problem doing steady state runs with the 800m crew.

@Goose232

have a solid grasp of where you’re at and what you need to do. You also need to drop your 11% bodyfat to below 6% bodyfat if you want to run under 6.7 seconds, but do it oh so gradually.

Its been coming down pretty well so far. In April I was 197, and now in August I am 189. Its coming slowly.