Hard to understand sprints from your gps data...
ya definitely. i'm mostly posting those images more for just the general "spikes" (max speed ballpark) of the sprints, as a historical record.
Your doing interval sprints it looks like about 5 per mile or so?
ya roughly about that much. I'm recovering fully between sprints. I'm actually just going on feel right now.
So what are they about 20-30 second sprints?
Well for these (max speed), more like 10-20 seconds, with some creeping up over 20 seconds.
The other day when I did that distance speed session, many of my runs were over 30s & I did several 400's (so over 60s). The goal there was very different though, just to maintain a fast pace for the entire distance and keep my form strong.
If your going 17 miles per hour about that's like 7.5 meters a second or so roughly sub 30 second 200s? That's not bad at all... In fact it's really good.
not sure about sub 30 200m. i think I could definitely break 30s for 200m, given my 400m's I was running a while back, which weren't much over 60s. I'm faster now. But, i'd have to go to a track to know for sure.
Most of my "max speed sprints" end up being ~0.1 mi, which is ~150m. But that's also usually with more of a build up acceleration instead of just max effort right from the start. Yesterday I did some fast starts though, felt more power than usual in my first few steps.
Obviously I like track work but I think you should abandon miles per hour and start timed sprints. A much more fun way to improve if you like road/trial straight running... Get your timer to do a couple beeps separated by 10,20,30 and 45 seconds and see how far you can make it in each interval...
I've never tried that before but one of the biggest reasons i'm tracking things the way i am, is because one of my goals is to hit 20 mph on my watch. The fastest i've gotten so far is 18.4 mph.. A few days later, I did way too many jumps, sprinted, and pulled my hamstring slightly. So, I need to be careful about going truly max effort. I'd like to just see some improvement simply by being more consistent with sprinting.
Right now i'm juggling running, sprinting, jumping, and lifting. I haven't been able to get consistent with it for a decent amount of time, mostly because of a few small injuries - like the left hamstring pull I experienced a ~month ago. But i'd really like to get into a rhythm where i'm tackling all of these qualities at once. I'd be curious to see how I feel if I could keep this up for at least 1 month, I think i'd have some nice results.
The hardest thing seems to be mixing in "jumping and running (>3 mi)".
- lifting/running/sprinting seem to make sense
- lifting/jumping/sprinting seem to make sense
- lifting/running/jumping seems to be difficult
- lifting/running/sprinting/jumping seems to be difficult.
so that's also one reason i'm trying to keep my running sessions to <= 3 mi .. and i'm also not going to push them every time.
I think it can be a much more fun way to compare ourselves to the best in the world... I never ran sub 10 in the 100m but I did get past 95m in 10 seconds! So I can imagine that I got less than 5 meters away from the best guys - I could almost reach and touch them... In the 400m the performance boost that you get from this is super drastic...
never looked at it that way.. that's pretty cool.
I really recommend it for 400m because every second past 45 seconds is so painful in 400m ( why the men are ok after 400m and the women are wrecked)... I can get under 50 seconds in a open 400 but I could get to 380m in 45 seconds... Man just 20m away from world class (I realize WVN did 43.0 so 45.0 isn't truly world class anymore but close enough)...
Also time intervals allows you to copy training of someone more advanced than you and not overwork yourself wheras if u copy distance you might be doing waaaay to much work...
ya definitely. I can't really copy anyone right now though, because, like you mentioned earlier, i'm throwing in lots of other things -> pizza making. If I copied anyone's sprint, run, or jump protocol, i'd be toast because i'm combining all 3 together right now.
i've tried this a few other times earlier but, small injuries/aches derail me. The last few derailing injuries have been:
- ingrown toenail (jumping 2 days after running 25 miles)
- right hip flexor (just wrecked from lots of things)
- left hamstring pull (high voluming jumping, trying to go absolutely max effort on a short sprint)
so, my #1 goal really needs to be: stop getting hurt! it also means I need to turn it DOWN a notch on some of these ballistic efforts and overall total volume. I can't handle it like I could 4 years ago for example.. If I could turn it down a notch, but, improve my frequency/consistency, I think i'll see some decent gains in all 3 disciplines: running, sprinting, jumping.
As for sprinting goals, my #1 goal is to simply hit 20 mph on my watch. 18.4 mph felt crazy fast....... I love how that felt. I'd love to "feel" 20mph. Other than that, sub 60s 400m is on my list. I need some actual sprint goals eventually: 100m, 200m. And then I have my distance goals of < 5min mile, < 3min 1km, and ~18 min 5k. Finally, a jumping goal of consistent near-max effort 35" SLRVJ. And as far as lifting goes, would like to get my high rep half squat numbers back up (225 x 20 at least).
PIZZAHUT ^
I'm like a decathlete.. except, not at all a decathlete.
pc!
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