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Quote from: Mutumbo000 on July 31, 2014, 01:27:12 am

Do you have a strategy when you run your 300s?

i vaguely try to start out relatively easy and then run harder at the end. not sure how well that works out in practice; i don't have split times or anything. so, in short, no. any ideas?

When I run 300s my strategy is to go out hard until I get to the bend (this will be 80-100m depending upon lanes). Once I get to the bend I 'float' around it for 100m until I get to the home straight where I try to accelerate again.
I find that if I try and go easy at the start it's a lot harder to try and push myself at the end. By going out hard at the start I've already got the momentum and I can maintain a pretty good pace around the bend. The last 100m sucks but it's only 100m so it's easier mentally.
Toddday probably has a completely different method but for me it seems to work ok.

Bad luck with the gym but at least you got to go to the track.
Do you have a strategy when you run your 300s?

How long do you think you'll be out squatting for?

100m Men Final Results-
Rank Bib Competitor R. Time Result
1 1649  JAM K. BAILEY-COLE 0.190  10.00 
2 1399  ENG A. GEMILI 0.144  10.10 
3 1647  JAM N. ASHMEADE 0.145  10.12 
4 2237  SKN A. ADAMS 0.154  10.16 
5 1965  NGR M. JELKS 0.151  10.17 
6 1679  JAM J. LIVERMORE 0.139  10.18 
7 1150  BAH W. FRASER 0.168  10.20 
8 1190  BAR R. GITTENS 0.158  10.25

Quote from: Mutumbo000 on July 26, 2014, 11:30:41 pm

What pace do you think the 6x200m session you did last week was? and how long were the recoveries?

220m, probably about 30sec, not flat out but around 85-90%.

You must be in pretty good shape atm minus the calves soreness.

No updates for over a week?
Where are you entropy

Quote from: Mutumbo000 on July 20, 2014, 11:28:20 pm

Quote from: acole14 on July 18, 2014, 06:27:40 am

Quote from: Mutumbo000 on July 18, 2014, 02:54:09 am

What times are you aiming for this year?
How many pro meets are you gonna compete in?

I think a realistic goal for the 100 would be around 11.60+/-0.1sec. I ran 12.10 last year but already I feel a lot better than that. We'll see. Would be happy with a 24.5sec 200m but not too fussed. The pro circuit will be all new to me so I'm just aiming to do as many as I can to get more experienced.

Yeah I think you could get to mid 11s this season especially since you're doing a pre-season this year.
The VAL rewards athletes that run more frequently so by the end of the season you could have a sash for the 70m or at least some money from making 70m finals.

Yeah definitely looking forward to the 70s. Last time I ran a 70m I came second in the state! Well it was under-12s Little Aths. But whatever, I'm sure it'll carry through.

haha good old little athletics.
If my body holds up I might run in a couple of pro meets as well but I'll be doing the opposite of you and sticking to the 200s and 300s.

Quote from: Mutumbo000 on July 21, 2014, 12:47:35 am

They make it look so easy.

This, they look, like they are comfortably jogging, dammit!

I was watching the recent diamond league, the 1500m winner did something like 3m:30s.
I am mentioning it here because it made me think of tempos when i watched it, the dude did 15x100m@14 seconds each, without recovery, 
Same thing at 800m, time was 1m:42s, so that dude did 8x100m@12,75s 
Fucking beasts!!!

Yeah 800m runners are still fast because they need to have a lot of speed reserve in order to be able to sustain that sort of pace for 2 laps.
Most world class 800m runners can all run 400m in sub 48. To be able to run sub 48 you have to be able to sprint 200m in at least high 21s/low 22s. Of course to be able to do that you got to be high 10s/low 11s minimum. These are just conservative numbers the best of the best like Rudisha blow these figures away.