People said the same thing last time.
I think you had a pretty good fall, just needed to stick with it and up the volumes a bit. 2x a week sprinting is fine, but if you’re only doing 200m in your “big” sessions, you aren’t leaving yourself many opportunities to practice sprinting.
I can see where others are coming from but I also think it’s funny that you probably PR’d more this year than 90+% of the people on this board who are telling you to change so much. Do they realize you are from Alaska with shit support and facilities that leave something to be desired?
edit: Maybe you can totally change like Dwight Phillips. Go from Poliquin training, hearing the snickers but then win the Olympics…switch to “correct” training under Tom Tellez and “fix” everything then proceed to suck bad.
Like bold said once, its easy to go from 12sec to 11.5 but alot harder to go from 11.0 to 10.5.
Poliquin is a great source of fish oil among pro athletes. They were big on SNAC when it was around…
without sidetracking too much - Poliquin i have heard “about” but dont know too much about. I have heard he is good at gaining Mass - yet i have heard claims about helping 47+ athletes win Oly medals or such.
Is this guy the real deal?? or a marketing wiz?
I have checked out his site. What do you guys think?
Re - Rj - yes, get a journal going, if you have time.
Also agreed that 2x wk speed work is fine for now.
One thing to look at Rj in your program design - is where in the training phase will the big chunks of time come off from? Start? acc? max speed? speed endurance?
At 11.7ish, be looking for the big jumps of time like you have - You could have a good 1sec improvement on your way without getting too specific on certain aspects.
So now you need to ask yourself, Where is that extra 1sec going to come from??
Bit of both. One of my current roommates trained with him and was friends with him for a period of time and frequently (as in, multiple times a week) exchanged e-mails, but less so now. It’s a mix of both, but especially good at marketing. Also, train a team that wins a gold and you have a bunch of medals there. Also, differentiate people you train and people you ‘consult’–a lot of coaches talk to a lot of other coaches and even bring them in for parts of the season. Hard to say how much of their “coaching” changed or improved things either way.
Re - Rj - yes, get a journal going, if you have time.
Also agreed that 2x wk speed work is fine for now.One thing to look at Rj in your program design - is where in the training phase will the big chunks of time come off from? Start? acc? max speed? speed endurance?
At 11.7ish, be looking for the big jumps of time like you have - You could have a good 1sec improvement on your way without getting too specific on certain aspects.
So now you need to ask yourself, Where is that extra 1sec going to come from??
Okay, I will start a journal here as well. And as for your point, I’m fairly well rounded for my level right now. My best 50M is 6.51 (would have 6.4 if it weren’t on day 2 of my last meet) while my best 100M is 11.66.
Using the USATF charts to get a feel for things, the times are pretty much equal for a sprinter of my level. From this, it would look like I could stand to improve all around. Taking my 200M time into account though, my top speed and SE need to be worked on. Besides that, I’ll be doing a lot of work to get my general fitness up as it’s severely lacking. My plan will take all of this into account.
sweet mate - thats what we are looking for. General fitness and SE will move big chunks of time - esp when considering all your races this year seemed to have more than 1 race per day - it hurts like hell to back up with low levels of them two with races pretty close together - as you have noticed.
when looking for improvements - roughly speaking
reaction - could gain 0.1ish
10m - up to 0.2ish
20-50m - up to 0.3 - 0.5s
50-100m+ = looking for 0.5 - 1sec in time
RJ is doing fine, man I have the A/C and 2 fans going in my house right now, its really hotttt
…
There’s no way in hell there is that much time to drop.
RJ is not losing .5-1 seconds off his last 50 because of his SE. If he maintained his top speed through the finish (ie never observed from ANYONE except FloJo), he might drop .4. Maybe.
how are ur mock meets going?
I’m not doing them. The weather has been lousy the past couple of weeks and the guys I was going to run with are both in California until August. So, I just jumped right into a strength/power phase and am working on getting my strength where it needs to be.
So far, it’s going well. After not having sprinted since my season ended I went out and did a 4.76 second (video timed from first motion) 40 yard dash on grass. This is looking promising as this tied my old PR which was originally done on a track. Seeing as I haven’t sprinted in 3.5 weeks, I know I have potential to go faster.
Right now, my goal is to slowly build up from ~30M while sticking with the strength work and set one or two good times before school starts back up again in early September and it gets too cold to run outside.
When do you plan on starting your training journal?
If anyone is still interested, I could start it Monday. I’m on a short break right now and won’t be doing any real training until then.
Monday it is then.