Hey guys
So my accel is just fine, 6.8 60m, sub 4 30m, sub 2 10m split, BUT still no sub 11, just 11.00
I’m struggling to keep my technique and stride in check after i finish my accel, i just DIE in the last 40m. i mean, everyone needs more endurance, but mine just sucks so bad i dont feel like a 100 sprinter.
How can i modify my basic CFTS plan to focus on endurance, is it smart to do 3 SE days a week ? drop all speed and accel work ?
Hand times I take it?
obviously 
but they are very consistent and i have 2 guys timing me … and besides its the best i can get…
stats
19 y\o
225lbs 6’2"
dead 500
box squat 210kg (not the record… its what i can do now.)
3.9 30m ET (camera)
maybe a video would help so we can see if its a technique thing or just a lack of endurance.
I dont have anything up to date, but i can tell you that i feel smooth and powerful on the first 50m, and then my legs just go heavy and my arms arent pumping good anymore, i just feel like im in the end of a marathon… is that normal ? to really struggle in the end ?
my friends also told me i accelerate quick and then theres a huge dropoff in frequency, stride, and technique, extremely noticeable.
Are you sure it’s the plan alone? Or is the title descriptive of the problem- if you struggle or drive out the back too much, you loose form and deteriorate late in the race. Are you relaxed or fighting the whole way?
Well the title pretty much describes the situation.
I thought it goes the other way, if you lack endurance, then you are unable to relax and keep everything loose and ticking.
Yes, I do feel like I fight the track, I try to relax, but my legs are too tired and the heaviness takes control.
What SE work are you doing and what does your general plan look like?
Why don’t you get some times from video? Your times seem to be extremely inaccurate as the distances get shorter (evidenced before by a time well under the WR in the 10m and done w/o blocks, 60m time, etc.).
I dont really care about times right now… i’m just telling you how i feel when I run.
The 60m was timed by some russian coach who trained some world class russians, he told me i can go sub 11, so based on his experience i believe im around 6.8 like his watch showed.
about the 10m world record i keep getting consistent 1.57 splits, obviously its higher than that because its hand timed, but if the times go down i know im more powerful and that all that matters right now.
look, my acceleration is more than good, my raw lifts in the gym are high, my powerclean is high, and I bashed a 10 foot rim with my head the other day- i can accelerate. its the other 80% of the race than annoy me.
But lets leave the times for a sec, lets say i run 13.40 and feel too burned in the end.
My plan:
Sunday: accel+weights+javelin throws
tusday: max speed+weights+javelin throws
thursday: 150m x 3 or 2 hours 5x5 basketball.
tempo once-twice a week
If you run 13.40, you should feel burned since you are probably decelerating after 15m or so. I am not here to argue about actual times, but stating that you may be at the average point in development for your speed. If you run 11.0 or so, you hit max velocity around 30m or so and are slowing down after that, probably quite a bit in fact.
What does the accel and max speed work look like? How much rest between the 150s and what are your practice times like for those? What about the weights?
hitting max speed at 30m seems about right, thats how i feel anyway.
Day 1: acceleration
20m x 2
30m x 4
40m x 4
-Powercleans 3x3
-ME Squats to 1-3RM
-Single leg stuff
-Core stuff
Day 2: Top speeD
FLYING 30m x3
60m x 2
-ME Bench to 3rm
-rows
-shoulders
-triceps
-pullups
Day 3: SE
3X150m
-powerclean 3x3
-dynamic squats\jump squats
-Heavy hamstring work (GM, RDL)
-core
Before changing anything else, try a race without pressure and relax from the beginning and see what happens. it may make a huge difference.
if what Charlie said doesn’t work, you may want to try losing a couple pounds. 225 is awfully heavy for a sprinter that is 6’2’’
I would say get some electronic times in before you start jumping to all kinds of conclusions.
Having a bunch of internet guys who have never seen you run or train telling you how to fix your 100 from hand times is not a good idea. Jesus himself was off by .13 on hand times.
This Russian guy probably never saw an American stop watch and didnt even know how to use it, so he was probably off by like .4-.5.
That is a complete dramatization of course but the 1st and 2nd paragraphs you should take to heart. Even the best intentioned coaches are are not going to be near accurate so maybe try taking some runs while putting some tape marks down or something then go from there.
I don’t see how we got into timing here… sounds like you guys are trying to compete with me or something.
All I asked was some help with endurance and all you gave was basically " you dont really run 11.0, more like 11.9 if you time it ET "
Anyway thank you Charlie for the tip, i’ll try that next session.
Are those hand times from a crouch start or from a block?
Lol…I think they just mean that if your much slower then you actually are then perhaps its a top speed thing?
Personally, Charlie’s advice seems sound. What’s your tempo work look like? If your fighting that takes away a lot of your energy right there!
thanks man
Of course its ALSO an accel thing and a top speed thing, i’m nowhere near my peak yet but what i feel is that my speed endurance dont match my current lifts, accel and top speed.
just like a sticking point on a box squat
i dont do much tempo because of basketball, and my current weight, too much tempo just gives me shin splins and back problems.
i’m not commited 100% to sprints, maybe 50-60% i have alot of basketball going on lately.
If a coach comes to me and says " i can make u a star" then i might start putting in more time in it, but i rarely meet anyone because i train in the mornings when its empty- and why would they want an 11 sprinter anyway i need to come to one with a nice juicy 10.6 or something so they put an eye on me…
BTW i tried to go to 215 once and i was skinny and weak, nothing good came out of it.
The thing is it makes a huge difference if you run 7.2 in the 60m and end up in 11.5 than if you run 6.8fat and run 11.0h and the like. None of the times add up, so it makes it hard to identify what the real problem is.
I would definitely at least get some runs on tape for both timing purposes and to see what is really going on.