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As far as spikes.... Unnecessary.  I ran three meets at the end of the season without spikes because of sore shins and a poor track.  I ran 11, 23 and 51.  Sure, spikes help but by about 0.2 seconds in the 100m, 0.5 in the 200m and like 0.75 in the 400m.  If they helped a lot then I would run elite times in them..... Unfortunately I don't. They don't fix a 14.4 hundred meter time and if anything they make it more likely that our very frail athlete here will get injured.   Spikes are not like olympic shoes.  They don't drastically change training.  A lot of athletes hardly train with them and only use them to compete.

Thanks for that.

I was sooo nervous in buying the spikes, but cancelled the order. Thanks now i can sigh in relief. I do have sore shins and when i was doing strides i could feel my ankle roll outwards because of the shin. maybe

To seifullaah73: Congratulations on going to the meet and running.  Major accomplishment.  My rule is always go.  That's the biggest advantage IMO to training as part of a college team or serious club.  In general there will be days you are hurt or can't train.  But if you are obligated to show up and be at practice every day whether or not you are healthy...  You will notice that you take a hell of a lot fewer injury days!  So, when your hurt.  Go anyway.  Go and warm up and stretch and leave.  But go to practice/competition always as planned.  It will keep you honest and make a better athlete out of you.   

Now that you have ran a 100m your next goal will be to tape a 100m and get it online.  I honestly am somewhat surprised by your time.  I think you really really need a basic fitness level at this point.  I think your 100m race was less about lack of speed and probably due to lack of fitness and running.  You should take the offseason and make it a rule to get fit.  Can you run 200m under 30?  Can you run a 400m under 60?  Get the work in now.

I definitely need to get it taped, they didn't tape which i was dissapointed but will get it taped. I can have someone come with me to the track and tape me.
by fit you mean increase my endurance level, which i think is at a reasonable level, i think maybe because my squat is low, that would be the reason for me being slow.

I can run 200m under 30s, i got 29s last time when i was running the tempo run of 200m 30s rest 100m.
i can probably run 400m under 60s if i consider the time i got for my 300m tempo runs with less than 1 min rest in between, which is 60s consistent, but if not then i probably cannot run 400m under 60s.

so by getting fit you mean, like running on the treadmill and stuff like that.

thanks

@LBSS: thanks will look at eastbay for some sprinting spikes, when ever i go to a online shop they sikes great for mid distance 800m to 1500m, throwing, jumping and the ones for short sprint is soo expensive like £60 which is about $120.

Just ordered some spikes.

I just needed some spikes and my coach recommended i get middle distance spikes as they are good for training and do good in the short distance competition as well the sprint spikes are for the actual experience sprinters, i'm still a beginner.

I was sooo nervous in buying the spikes, but cancelled the order. Thanks now i can sigh in relief. I do have sore shins and when i was doing strides i could feel my ankle roll inwards to protect the shin or something i don't know.

PS: i do agree with toddday that spikes is most probably the least signifficant of someone's problems when he wants to improve a 14.xxx 100m dash
But still.... 

I was up last night from 12pm till 1am thinking whether i should buy them or not as once i leave i don't know if i will get a chance to run on track again.
maybe on grass or pavement but not on track.

Quote from: seifullaah73 on August 27, 2013, 07:26:44 am

@LBSS: thanks will look at eastbay for some sprinting spikes, when ever i go to a online shop they sikes great for mid distance 800m to 1500m, throwing, jumping and the ones for short sprint is soo expensive like £60 which is about $120.

Quote from: seifullaah73 on August 27, 2013, 07:41:01 pm

Just ordered some spikes.

Quote from: seifullaah73 on August 28, 2013, 08:21:04 am

I just needed some spikes and my coach recommended i get middle distance spikes as they are good for training and do good in the short distance competition as well the sprint spikes are for the actual experience sprinters, i'm still a beginner.

Quote from: seifullaah73 on August 28, 2013, 08:34:44 am

I was sooo nervous in buying the spikes, but cancelled the order. Thanks now i can sigh in relief. I do have sore shins and when i was doing strides i could feel my ankle roll inwards to protect the shin or something i don't know.

PS: i do agree with toddday that spikes is most probably the least signifficant of someone's problems when he wants to improve a 14.xxx 100m dash
But still.... 

to push back a little against t0ddday: IME*, spikes have strong psychological benefits in much the same way oly* shoes do. they tell my brain, your feet are ready! your shoes will grip the track and they are very light! now it is time to go fast! i'm slow, of course, but i have enjoyed the feeling of sprinting in track shoes, and that helps me train harder.

Totally agree.  It's like the feeling before a football game when you get your pads on and tape up your ankles and basically switch into fight mode.  But.... that's a feeling you should primarily reserve for competition.  If you wear spikes in training everyday then you don't get the psychological boost when it's time to spike up and get in the blocks.  Not saying you shouldn't ever wear spikes but that the majority of practice should be done in trainers and spikes should be saved for things like block work and short time trials and patterning, etc.   Spikes may make you feel like you are training harder but wearing a soft trainer actually provides a better training benefit because your legs have to be stiff enough to overcome the cushion in the shoe.... training on spikes removes this challenge and makes it more likely you get injured.   In your case you primarily run a few days a week and do really low volume so you probably will be fine but I see you still post about pain in your shins!   

However, if seifullaah73 wants to significantly do the amount of track work necessary to become a real sprinter then the volume he will need to do will be far too much to complete in spikes.  At high levels athletes spend a large amount of time in trainers AND on grass.  Only sparingly are spikes and mondo tracks used.  They are great for times but horrible for the bones/joints/etc.    Additionally since he seems to be super weak it seems that he is exactly the kind of athlete who shouldn't risk injury!   

I think of oly shoes as slightly different because oly shoes actually somewhat change the position of your body in the squat.  Depending on your mobility this might actually allow you to hit different depth which drastically changes the exercise.  Spikes to me are the equivalent of just giving yourself a minor advantage.

I definitely need to get it taped, they didn't tape which i was dissapointed but will get it taped. I can have someone come with me to the track and tape me.
by fit you mean increase my endurance level, which i think is at a reasonable level, i think maybe because my squat is low, that would be the reason for me being slow.

I can run 200m under 30s, i got 29s last time when i was running the tempo run of 200m 30s rest 100m.
i can probably run 400m under 60s if i consider the time i got for my 300m tempo runs with less than 1 min rest in between, which is 60s consistent, but if not then i probably cannot run 400m under 60s.

so by getting fit you mean, like running on the treadmill and stuff like that.

thanks

I never ever mean running on the treadmill.   Your 300m tempo runs don't suggest you can run under 60s actually.   Time your 400 if you can run under 60s then you are correct and your speed endurance is not the problem.  In that case I would suggest you move up to the 800m or 1500m because you will be more successful there than at the 100m.   

It's not necessarily because your squat is low (squatting is not  a prerequisite for speed) but something seems to be wrong with your ability to accelerate.  Strength training will help for sure but IMO bounding will be more specific and should be prioritized.  Also you probably want to eat more.  Additionally I would bet that you suffer from a strong case of paralysis by analysis.  When you described your 100m race you seemed to remember every single moment and every transition from drive phase to max velocity, etc, etc.   We run best when we react to a gun and go somewhat automatic.  Often times I'll run good races and then not be able to remember parts of them.   Mechanics are nailed in practice; when you race you should be in go mode.   Also, understand that the 100m sprint models you read about are for a very specific class of runner.  The aren't super relevant for women who hit their top speed much later than men in the race.   For someone like me who runs the times of elite women but runs a very different race pattern than them the models also somewhat fail to describe how my mechanics should be optimized.   

So for you it's going to be even more off.  Running 14.4 suggested to me that maybe you just aren't fit enough for the 100m.  Since you can run sub 30 in the 200m, it seems that is not the case but rather you don't have the power to run fast.  In that case your running model would be better approximated by the race model of a young child.   You probably aren't powerful enough to benefit from a drive phase and probably are capable of accelerating for almost the entire race.   Thinking about driving to 30m and then trying to maintain is probably hurting you.  You are maintaining when your body still could be accelerating!   That's why I have told you over and over to throw out all this drive phase crap and just get out their and run 100m as fast as you can.  That's all you should think about. 

I never ever mean running on the treadmill.   Your 300m tempo runs don't suggest you can run under 60s actually.   Time your 400 if you can run under 60s then you are correct and your speed endurance is not the problem.  In that case I would suggest you move up to the 800m or 1500m because you will be more successful there than at the 100m.   

It's not necessarily because your squat is low (squatting is not  a prerequisite for speed) but something seems to be wrong with your ability to accelerate.  Strength training will help for sure but IMO bounding will be more specific and should be prioritized.  Also you probably want to eat more.  Additionally I would bet that you suffer from a strong case of paralysis by analysis.  When you described your 100m race you seemed to remember every single moment and every transition from drive phase to max velocity, etc, etc.   We run best when we react to a gun and go somewhat automatic.  Often times I'll run good races and then not be able to remember parts of them.   Mechanics are nailed in practice; when you race you should be in go mode.   Also, understand that the 100m sprint models you read about are for a very specific class of runner.  The aren't super relevant for women who hit their top speed much later than men in the race.   For someone like me who runs the times of elite women but runs a very different race pattern than them the models also somewhat fail to describe how my mechanics should be optimized.   

So for you it's going to be even more off.  Running 14.4 suggested to me that maybe you just aren't fit enough for the 100m.  Since you can run sub 30 in the 200m, it seems that is not the case but rather you don't have the power to run fast.  In that case your running model would be better approximated by the race model of a young child.   You probably aren't powerful enough to benefit from a drive phase and probably are capable of accelerating for almost the entire race.   Thinking about driving to 30m and then trying to maintain is probably hurting you.  You are maintaining when your body still could be accelerating!   That's why I have told you over and over to throw out all this drive phase crap and just get out their and run 100m as fast as you can.  That's all you should think about.

To be honest, when i was running the meet, and i was running at a lean, i thought that probably i was in the lean for too long so i had to start transitioning to the maintain phase, but probably you are right i can accelerate a lot longer, so maybe i will try practicing my acceleration so i know when i should be at top speed. I probably get to around 40m and am still leaning and thinking about getting up.

i should concentrate on the 800m or 1500m  noooooo thanks, i do not want to do that, unless it will help in my 100m time then i will be willing. i already jog 1200m warm up before sprint work.

I was thinking of doing bounding on grass, but last time i tried that and i had pains in my shin so i was thinking i have to get my squat level up to 1.5x bw + to start any sort of plyometrics.

I will try and eat more.

paralysis by analysis - i do have that problem, but not during the running, preparation time, but not at the event also.

I don't analyse when i am running, i just run as fast as i can, but am able to remember every single thing that happened maybe because i am not moving fast enough and every single mishap that happens it's always in my mind after the race, it always seems to be at when i am at up right phase that everyone surpasses, at drive phase i'm about level some ahead but at up right they just pass me way ahead.

I will time my 400m and see what happens, i hope i get under 60s but do not want to compete in the 800m to 1500m too much for me.

Its a problem i don't even realise, i see now, forget those words in using them in my vocabulary got it, i won't think about drive phase, so i should run and lean and when i realise i am at top speed i should slowly come up right and hold that speed.

i don't know how to do it, i just did it again but in different words.

i think you said it best by saying run it all out. maybe i can think of using these phrases once i get better at sprinting.
i must have read alot so it is stuck in my head.

my coach doesn't really tell us what event she wants us to do, she makes us do workouts that's it there is no interaction as to what event she think i should focus on just training and thats it go home.

So could a weak upperbody result in a poor sprint performance.

Not in itself but a weak whole body sure could and you suffer from that.   I didn't realize you were under 60kg!  How tall are you?   For the last time please for gods sake clear your head of thinking about phases and leaning!  You don't need to lean.  You are not strong enough.  JUST run.  Goddamn guys been running sub 10 since the 1970s with NO drive phase and hardly any lean.  You don't need to lean and you don't need to realize your at top speed because you are NEVER at top speed.  Realizing your at top speed and maintaining is for making a fast time faster... not for making a slow person fast.  You need to clear your head and try and run by exerting power to the track the entire time.  Just go out there, think about something that makes you mad and run like hell.   

The beauty of being so weak is you don't need recovery!  Keep up the weights AND everyday you don't train with the track club do this workout:   Run 5 50m sprints all out and 5 100m sprints ALL out.   Just run with power.  EVERY DAY.  Then rest 5 minutes and run 1 400m all out.  Time it.  If you can get the 100m's timed, great.  If not fine.  Just run them as hard as you possibly can.  You don't need recovery from the speed work because you are not really strong enough to stress the CNS.  Like how a 7 year old kid can essentially do speed work every day.   AND then add in eating.  I'm usually a hater of mass building... But unless your under 5'6....  Eat enough to add 5-10kg in the next 3 months.