Run fast...Turn left

Welcome to my new journal, the aim is to make this one more organised and presentable so more people will actually comment lol!

To quote leroy burrell,"The more I train the more I realize I have more speed in me

What can I say…thats what I’m feelin right now so lets see where this takes me :smiley:



Warm up (Foolishly did not do enough)

60m @ 95% - 6 minutes rest
60m @ 100% - 7 minutes rest
60m @ 100% from blocks - 8 minutes rest

120m (40m-40m-40m) @95%-85%-95% - 8 minutes rest
120m (40m-40m-40m) @100%-90%-100% - 10 minutes rest
120m (40m-40m-40m) @100%-90%-100% - 10 minutes rest
120m (40m-40m-40m) @100%-90%-100% - 10 minutes rest

Overspeed bungee 20m - 5 mins rest
Overspeed bungee 20m - 5 mins rest

Bungee towing 20m - 3 mins rest
Bungee towing 20m - 3 mins rest
Bungee towing 20m - 3 mins rest
Bungee towing 20m - 3 mins rest
Bungee towing 20m - 3 mins rest


1 hour rest from track then

3 X 5 reactive squat jump (20kg-20kg-25kg)
2 sets hamstring curl ( 70kg X 5, 75kg X 8)

Well was an idiot and did a piss poor warm up for such a hard session. Because of the bad warm up felt lethargic and weak. These made my 60m runs feel slow. My first 30m lately has been a train wreck. I think the problem is I am leaning too far forward both in the blocks and the acelleration phase. When my acell is ruined my max speed suffers which I felt in the 60s. Hopefully more start practice this saturday and some sled tows will help me out.

120m runs were good, I’m feeling damn strong between 80m-120m I’m thinking I can attribute this to my recent weight training.

The overspeed wasn’t a part of my program but I thought Id try it. Its insane I felt like I was runnin .81 splits :D. The towing was quite good as well because It helped me some with sprint mechanics.

The gym was good but did not do all that was planned because I had such a hard session on the track. I’m still setting prs everytime I go to the gym so Something is working. Going to deload first week when the season starts.

If I can get my acelleration and starts right I know I will pr in both the 100 and 200 provided good weather is present :smiley: . Really excited to see what I can do in the 2 especially because I’ve improved my curve running a lot.

Gets a 7.5 because felt average at the start of the workout. And pissed off because my block starts and acells are not that good AT the moment :wink:

Do you not have a standard warm up?
Towing devices can create issues with mechanics and are hard on the legs. Charlie outlines that below

Stride Frequency and the Secret to Greater Speed

Q: I recall that you wrote in Training for Speed that while Ben’s stride length improved only slightly over his competitive career, his stride frequency (turnover) improved dramatically and made the difference between good sprinting and world records. Since this is the opposite of traditional sprint theory (most experts say it’s easier to improve stride length than frequency), what do you think is the reason that Ben was able to make these improvements?

More importantly, as a tall (6’1") 60-100 meter sprinter and football running back, what training elements should I incorporate into my program to improve my turnover? Were there special drills you used? How did the training for frequency change based on the training period (acceleration, max speed, etc.)? Were specific microcycles devoted to frequency training or was the approach more holistic? Any information you could provide would be greatly appreciated.

A: You’ve asked an excellent and complex question that requires an extensive answer, so bear with me. I’ve always gone against the mainstream in believing that stride frequency is trainable. The prevalent theory is rooted in an extrapolation of the basic, unalterable fact that sprinters are separated from everyone else by the hereditary wiring of their brains that allows them to alternate muscle actions more rapidly, primarily due to their ability to shut down the antagonist muscles faster and more completely (though their contractile velocities are also faster, the difference is marginal). Many therefore believe that talent is defined by frequency and, since talent is unalterable, so must be frequency.

Clearly, though, every sprinter is capable of cycling his legs at least five times per second in the air. The problem only comes in when the sprinter hits the ground and decelerative contact forces work against him. Improvements in strength and elasticity will certainly allow the sprinter to better resist these contact forces and maintain a higher turnover rate. A cursory analysis of Ben’s 100-meter running shows that, though he improved from 10.32 to 9.79 over the 100 meters, his number of strides remained constant at 46.5 steps, leading to the conclusion that all of his improvement was based on frequency.

Subtracting Ben’s reaction time (the time between the gun and the first motion) of 0.132 from the overall time gives the true running time for each race. So 10.32 becomes 10.188 and 9.79 becomes 9.658. Divide each net number into 46.5 and you get a stride frequency of 4.564 SPS for 10.32 and 4.815 SPS for 9.79. Most coaches have maintained that stride length will increase as strength improves and they’re right, too! Wait a second; how can they be right if Ben’s stride count remained constant over the years?

This is where it gets a little more complicated because it isn’t just the number of steps taken, but how those steps are distributed. Most 100 meter runners reach their peak stride frequency at about 25 to 30 meters with a very gradual decline in frequency until about 70 meters where there’s a marked drop in rate as the sprinter runs out of gas and begins to “freewheel” to the finish line. The stride length increases from the start with the optimal combination of length and rate yielding top speed somewhere between 45 and 60 meters. The final few strides are usually very long but with a frequency so low that speed drops off significantly.

Now let’s look at how Ben’s stride distribution changed over time. As Ben’s strength improved, he was able to drive out of the blocks harder and lower, driving his center of mass out farther ahead of his feet. The increased angle forced Ben’s feet to the ground sooner to keep him from falling, actually shortening his first few strides. Once underway, however, the additional power caused his stride length to improve all the way to the 70-meter mark.

At this point, additional strength and efficiency allowed him to keep on driving to the finish and these “power strides” were shorter than the freewheeling strides at the final stages of his earlier races. Thus the total number of strides remained constant even though both frequency and stride length had improved.

In answer to the next part of your question, since the enhancement of all training elements improves both stride frequency and stride length, there’s no need to worry about training one part at the expense of the other. But, before getting into specifics, the number one secret to greater speed is relaxation! It allows a faster and more complete shutdown of antagonists, quickening alternation cycles and permitting more force to be delivered in the desired direction with less energy consumption.

Relaxation must become second nature in every drill you do and every run you take. You may feel that you aren’t generating enough force while relaxed (a perception that gets a lot of sprinters into trouble in big races), but remember, only the net force counts! The net force is the amount of force delivered in the desired direction minus the force generated by the antagonist muscle at the same moment.

For example, if, by maximum effort, you generate 100 pounds of force in the desired direction while putting out 30 pounds of force with the antagonists, you’re left with 70 pounds of net force. If you completely relax and put out an easy 80 pounds of force in the desired direction and no pounds with the antagonists, you are left with 14% more net power with 62% less effort (80 verses130 pound total output)!

This simplistic example shows a colossal energy savings and it understates the case since, in reality, increases in energy expenditure are exponential, not linear. The shutting down of unwanted muscular activity also cuts down on the “background noise” that interferes with the hind brain’s ability to rapidly process input. This is also why it’s critical to work on skills one at a time.

Strangely, though most coaches think that only stride length can be improved, they attempt to work on both stride length and frequency simultaneously with towing or “over speed” devices. These devices are bad news! They force the athlete to land farther ahead of his center of gravity than normal, increasing the risk of injury and increasing the ground contact time even though the key to greater frequency is reduced ground contact time.

Drills are available to train frequency and stride length independently. “Quick leg drills,” with very short steps done as fast as possible over a very short distance, enhance frequency. The emphasis must be on complete relaxation and rhythm. A typical workout might be four sets of six drills over 10 to 15 meters with one to two minutes recovery between reps and three to four minutes recovery between sets. These drills would be done only on pure speed training days, not with speed endurance.

Bounding and hopping drills allow for the development of maximum stride length. Workouts of this type usually consist of between 100 and 200 foot contacts in a single session. Remember that your drills must always be improving in quality, so you must make sure that you are recovered for each new workout. If your workout deteriorates, stop the workout!

A holistic approach was always used in our training cycles but we always ordered our programs to develop acceleration first (to coincide with our maximum weight phase), then maximum speed, and then speed endurance (first you need the speed, then you can worry about maintaining it).

As for your personal circumstance, assuming you’re already fit, you should assess your personal strengths as a sprinter and work primarily on them. Spending too much time dealing with your weaknesses may well come under the heading of flogging a dead horse! Good luck in your training and I hope some of this is useful!

My suggestion would be for either you or your coach to buy the Fundamentals 1 DVD which is excellent for starts. If only you had a birthday in the near future you could get your parents to buy you that and the GPP download :stuck_out_tongue:

Have you done much start work without blocks? med ball throws, push up starts etc

Yea I got the general impression that they were bad news but I wanted to try because it looked like fun lol.

The starts have been around a B+ when I have sessions and my coach and I work on them. But when I’m on my own I tend to lean too far forward which makes my legs stump the ground. I’m going to work on getting my set position correct today.

I did medball starts and a few push up starts about 6-8 weeks ago but no more now.

that was about 800m of sprint volume. and with a lot of it at 100%.
good that you cut the gym back due to high volume on the track.

Yea I’m feeling it today, just a bit tight and sore. Should be fine for saturday.

Sent PM back -
I normally only train there late afternoon, but sometimes early on saturdays.


  • Spent a good 30 minutes stretching out my body.
  • Ice, and anti-inflam on the shins.
  • 2 X 15 reps of quad strengthing excercises on a yoga ball.
  • Followed by start position practice:

Heres the first pic, I just got into what I thought was a good set position. Boy have I forgotten how to start, lol.

When I looked at the picture it confirmed that I have been leaning waaay too far forward. So I tried to correct it some in the next attempt.

This one looks a lot better. I just need to practice more to get all the angles right so It feels like instinct again.

Experts please critique

your block placement, the front block is higher than the rear, it should be the other way around, the rear should be higher than the front.
how far back from the line is your front foot? two foot lengths? “Looks” a touch more than that?

PM sent again.

Thanks I’m trying to take in everything I can get. Yup thats two feet btw. Thanks also to john for the advice on start, lol :smiley:

I will post how I go with starts on Saturday.

Until then thats it for now

First off I got the title of your log

Here are some tips I have picked up over time.

Standard guide is front block 2 feet (in spikes) from line and back 3 back although this may vary for those with longer legs. Reason for setting is feet are generally 1/2 length of shin.

Front block always 1 lower than the back

dominant foot back

lead hand is same as forward leg

hand width is determined by strength, wider requires more strength, good place to start is under shoulders and work from there if necessary

shoulders should be ever so slightly forward of hands and get there when you take your mark, from there simply lift your bum straight up. Eyes look down and back so the spine, neck and back of head forms a straight line.

Key to good starts is being still in the set position. Try to get there and not move around!

Think of clearing the lead hand only do not try and power out with the legs, pump the arms the legs will follow. Short steps are good, don’t force it!

To clear the lead hand the elbow bends and moves out to the side finishing at eye level with the hand level with it (I’ll post a pic later). Don’t think power just move fast, like a cat trying to catch a fly, it doesn’t try and power it just flicks at it that is how you want the lead hand to move.

When the gun goes you want it to be like when a gun backfires…you should be gone and then think…that was the gun!

Just quickly before I go…

Im going to try to put that all into practice today. It will be good to see what my coach thinks because he too emphasises quick steps instead of powering.

However I was wondering if you could explain the logic with the dominant foot should be placed back? I have been placing it at the front and am very reluctant to change it seeing as I was the fastest starter in SecSchools last year.



Warm up

Starts from blocks all 100%:

  • 10m
  • 10m
  • 25m
  • 25m
  • 60m

Ab work and stretching and rest

175m @ 100% timed = 19.04s

20 minute rest

Stair work:

  • Run up stairs as fast as possible X 2
  • Right leg hops with 5kg medball X 1
  • Left leg hops with 5kg medball X 1
  • Frog leaps with 5kg medball X 1

Well my start has gone from a D- to a B- so there is improvement. I think Ive stopped the excessive forward lean and am positioning my butt better in the air. However at the start of the session when doing the block work I felt ragged and sore so my drive was not that great. I lowered my head as john said and that seemed to work.

Then I did the 175m @ 100%. I’m quite pleased with 19.04 for several reasons. Although I dont want to fall into the “Times in training trap” and lull my self into a false sense of security I think it was fast considering:

  • I was drained from thursday
  • I was quite sore from thursday
  • I had no competition/adrenaline
  • I had to battle a huge headwind over the last 100m
  • My start and acelleration are still at a B- so I think I can shave off more time there. Maybe another 0.2s

Not to make excuses or anything :rolleyes: :stuck_out_tongue:

The stair work was good, I keep improving on them.

I’m going to take it VERY easy on sunday/monday because I’ve really pushed myself the past few days and boardline feel like I’m on the verge of straining something like a groin. I also need to strengthen my groin some more again. Definately no more overspeed lol.

Rating 8/10

but don’t change on my account, maybe try it a few times in practice but ultimately confidence is going to play a huge factor :smiley:

Re today, why into the wind? On reflection may it have been better to have light day today and go for it tomorrow?

I wouldn’t think that way personally. When I was running like 11.1s and 11.2s in practice it made me feel good and that my training was really helping and made me want to get out to the track cause with those times I saw improvement.

As long as you have reason to believe your timing is somewhat accurate then training times can definately be good indicators. In which case, nice time.

Did it from around the 200m mark because of convenience for timing. Yea The wind felt like -2/-3 but Its hard to tell.

Yea thanks I think it was reliable to but I wont get my hopes up. Are you still training btw? Doing indoor season?


Complete rest today. Looking back on yesterday I was very very lucky not to strain my groin again. My left groin and hip flexors are a bit tender and sore today. I suspect they will be okay seeing as I did not hurt myself during the time trial, unlike my 100m race 6 months back where I felt it twinge mid race.

To prevent this from straining in the future I’m working on strengthening groin/abs/hip flexors as much as possible. I also have to work on stretching the shit outta my quads/hips because if they are tight that puts stress on the groin. I do not have a hard track day until wednesday (acells + starts + sled towing) so I’ll keep a low profile till then. I also must remind myself in no way to do the 175m time trial for next saturday unless this clears up completely.


Ya I’m still going, I’ll be on my own in 2 weeks to train which I’m really looking forward to and I’ll have a couple indoor runs but the main focus is outdoor.

Good luck with all your training. Things seem to be going real well right now for you.

Deep squats, lunges.

What are you doing for hip mobility? Have you seen this article?

Happy 18th birthday :smiley:

Lol! Thanks I’m expecting a present in the mail from you :smiley: :stuck_out_tongue:



Normal Box squat:
60kg X 8
100kg X 8
107.5kg X 8 (PR)

14inch box squat:
60kg X 8

75lb + bar X 12
90lb + bar X 8

Lower ab work/Hip work X 2sets

Groin work

Well I was going to do 8 X 120m today but decided not to because:

a) its wet
b) groin / hip is still a little bit tight ( I am convinced I could run a 200m @ 100% right now and be fine but I’m just waiting for it to clear up fully).
c) I’m doing the 120m X 8 tomorrow. Shifting the 200m X 3 @ 75% to saturday eliminating the 175m race. I know I’m thinking worst case situation but I dont want to mess up my season by being impatient.

7/10. I felt a bit ragged at the start but energy picked up later.

On a side note I was looking at the nzss records and noticed senior 100 is 10.60 and senior 200 is 21.40 . I had originally wanted the 100 record but seeing as I’m most likely only doing 200 I’m aiming for the 200 record now. To me 21.40 seems harder than 10.60 but oh well. Mark keddell owns the 2 record since 1993 or something.

You’ll be waiting a while :stuck_out_tongue:

What is the height of the normal box squats?

Good work on the PR and pleasing to see you ease back on what was planned. :smiley:

Height of normal box squats is parallel for me. The low ones were around 14inches so a long way down for me. I could of done a lot more than 60kg but was just testing the water.


Raining heavy the whole day so could not train on track again :frowning: .


5 X 55kg
5 X 57.5kg
4 X 60kg (PR)

Shoulder presses (barbell)
5 X 30kg
5 X 35kg
4 X 40kg

Ab/Hip/Groin work
Various excercises.

Looking forward to getting on the track tomorrow


we could do with that :cool:

I see PR beside your weights on a regular basis, good work :smiley: