Author Topic: A Journey to Running Fast and Jumping High (Read 848050 times)

seifullaah73 · « **Reply #270 on:** March 30, 2014, 08:38:09 am »

Quote

How fast are you running all those distances? I hope the 50s and 2x2x200m are at nearly 100%. No gym work? Chin ups, dips, pushups and situps are good for off-season but you probably need to get under the bar at some point if you want to get your legs stronger. Are you planning to compete again? What's your latest 100m? Also, don't overdo the grass running IMO. Track rubber is the best. Are you still training with a sprinting group?

the 50s I am running as fast I can do, so yup 100%, but the 2x2x170m (i just calculated it was 170m) are at 70%, I don't have any rubber tracks in my area, no athletics track also. so the only thing i have is grass and concrete.

I was thinking of going to gym, but i can only squeeze it in if i do gym first and then running after, i can't do it the other way. I plan to compete again but not so soon until I get my time to a reasonable level around under 12 seconds.

I haven't timed my 100m yet.

seifullaah73 · « **Reply #271 on:** March 30, 2014, 08:39:49 am »

Warm up:
jog

Workout
2 x 2 x 170m @70%

Cool down:
normal cool down walk home

Comment:
it was an ok session.

AGC · « **Reply #272 on:** March 30, 2014, 06:51:14 pm »

Quote from: seifullaah73 on March 30, 2014, 08:38:09 am

Quote
How fast are you running all those distances? I hope the 50s and 2x2x200m are at nearly 100%. No gym work? Chin ups, dips, pushups and situps are good for off-season but you probably need to get under the bar at some point if you want to get your legs stronger. Are you planning to compete again? What's your latest 100m? Also, don't overdo the grass running IMO. Track rubber is the best. Are you still training with a sprinting group?

the 50s I am running as fast I can do, so yup 100%, but the 2x2x170m (i just calculated it was 170m) are at 70%, I don't have any rubber tracks in my area, no athletics track also. so the only thing i have is grass and concrete.

I was thinking of going to gym, but i can only squeeze it in if i do gym first and then running after, i can't do it the other way. I plan to compete again but not so soon until I get my time to a reasonable level around under 12 seconds.

I haven't timed my 100m yet.

Well if you can only run on grass then that's better than nothing. If you want to run faster you have to run your speed endurance training runs as fast as possible! At 70% it's just a weak tempo session.

Also, I hope this doesn't sound too harsh but if your last recorded FAT 100m time was 14.40 and you're >21 years old, don't hold your breath to get sub-12 sec. Definitely do not hold out on competing until you're sub-12 because realistically it might not happen for a few years.

seifullaah73 · « **Reply #273 on:** March 31, 2014, 05:24:39 am »

I will have to run the entire distance at 100%? that is a lot but will try if it will help.

won't this burn me out if i run it at 100%.

also is it ok to do gym at around 9-10am and then do my running part of my workout at around 5-6pm

thanks for the feedback.

AGC · « **Reply #274 on:** March 31, 2014, 06:34:02 am »

Quote from: seifullaah73 on March 31, 2014, 05:24:39 am

I will have to run the entire distance at 100%? that is a lot but will try if it will help.

won't this burn me out if i run it at 100%.

also is it ok to do gym at around 9-10am and then do my running part of my workout at around 5-6pm

thanks for the feedback.

How are you gonna run fast if you don't practice running fast? You could go to the gym then if you absolutely can't go any other time and the running session is just tempo. If it's your 50s or 200m session then you need to be fresh. On the other hand, you're probably still slow enough that you could run everything 100% until you start cracking the 14 sec barrier.

seifullaah73 · « **Reply #275 on:** March 31, 2014, 11:21:05 am »

Ok thanks

I will try do all at 100%

T0ddday · « **Reply #276 on:** April 01, 2014, 01:15:09 pm »

Quote from: seifullaah73 on March 30, 2014, 08:39:49 am

Warm up:
jog

~~Workout~~ More Warmup
2 x 2 x 170m @70%

~~Cool down:~~ Commute Home
normal cool down walk home

Listen to acole. You have the cautiousness of an extremely fast masters athlete at the end of the season with the speed of a 14 year old girl. If you can't run 100m in under 14 seconds then a good workout for you is to try to run 100m under 14 seconds. 5-10 times. Every day. Deciding not to compete until you are "fast enough" is deciding to give up.

seifullaah73 · « **Reply #277 on:** April 03, 2014, 08:41:37 am »

It's not I don't want to compete, but I don't want to go to a competition, taking train travel, 2 hours journey if my time is very low.

so just a separate workout of running 100m 5-10 times a day and try to get under 14s, but i won't be fresh after the original workout of sprint, plyos, gym then after 100m sprint.

will see what i can do to fit it in.

thanks

LBSS · « **Reply #278 on:** April 03, 2014, 09:40:56 am »

seifullaah73 · « **Reply #279 on:** April 03, 2014, 11:15:02 am »

This is what i have decided, as acole advised, do all my running workouts at 100%. As for the 100m sprint, I will be checking my 100m time at the start of workout and note it down, on tuesday, make a chart of it to see my progress or I can abandon my current workout and do 5-10 x 100m everyday and when i get my time under 14 seconds, 13.5 approx and can get back on to the current program and do the workouts at 100%.

AGC · « **Reply #280 on:** April 03, 2014, 07:35:22 pm »

Quote from: seifullaah73 on April 03, 2014, 11:15:02 am

This is what i have decided, as acole advised, do all my running workouts at 100%. As for the 100m sprint, I will be checking my 100m time at the start of workout and note it down, on tuesday, make a chart of it to see my progress or I can abandon my current workout and do 5-10 x 100m everyday and when i get my time under 14 seconds, 13.5 approx and can get back on to the current program and do the workouts at 100%.

That's great. It really is. BUT make sure you get it timed accurately. Use the stopwatch app I posted on vag's thread if you're running yourself or get someone to film you and count frames. Also, I can't believe I'm saying this but make sure you're actually running 100m! This might sound obvious but given your track record you'll go out and time yourself at 11.8sec over 87m counting in your head and think you need to start doing sled drags and weighted plyos again.

seifullaah73 · « **Reply #281 on:** April 03, 2014, 07:51:40 pm »

So I will be doing the 5-10 x 100m everyday and add gym after when I can. Followed by current workout, with 100m timed at start of workout cycle tuesday.

I will definitely try to make sure it is 100m, I have a stop watch, which I can use to time my runs.

thanks

T0ddday · « **Reply #282 on:** April 03, 2014, 09:01:13 pm »

Quote from: seifullaah73 on April 03, 2014, 07:51:40 pm

So I will be doing the 5-10 x 100m everyday and add gym after when I can. Followed by current workout, with 100m timed at start of workout cycle tuesday.

I will definitely try to make sure it is 100m, I have a stop watch, which I can use to time my runs.

thanks

It's the ONLY workout you need. High school girls run 12.x without weights, plyos, tempo runs, any of that stuff.

And it doesn't really matter if it's 100m. Just make sure it takes about 15 seconds. Put your left foot on the line, rock back and start your stop watch as you pick up your right foot. Hit stop on your watch on your first footstrike past some line. Do it 5-10 times. Your first time you will run all the reps in about 15 seconds. After do this for long enough you will be able to get every rep in closer to 12 seconds. Taking 2-3 seconds off your self timed "85-120m" run should mean you are fast enough to think about training like a sprinter (sort of). It really is that simple.

seifullaah73 · « **Reply #283 on:** April 04, 2014, 12:28:55 pm »

Quote from: T0ddday on April 03, 2014, 09:01:13 pm

Quote from: seifullaah73 on April 03, 2014, 07:51:40 pm
So I will be doing the 5-10 x 100m everyday and add gym after when I can. Followed by current workout, with 100m timed at start of workout cycle tuesday.

I will definitely try to make sure it is 100m, I have a stop watch, which I can use to time my runs.

thanks

It's the ONLY workout you need. High school girls run 12.x without weights, plyos, tempo runs, any of that stuff.

And it doesn't really matter if it's 100m. Just make sure it takes about 15 seconds. Put your left foot on the line, rock back and start your stop watch as you pick up your right foot. Hit stop on your watch on your first footstrike past some line. Do it 5-10 times. Your first time you will run all the reps in about 15 seconds. After do this for long enough you will be able to get every rep in closer to 12 seconds. Taking 2-3 seconds off your self timed "85-120m" run should mean you are fast enough to think about training like a sprinter (sort of). It really is that simple.

Thanks, hopefully it will take sooner rather than later.
can't wait to get started.

seifullaah73 · « **Reply #284 on:** April 07, 2014, 06:05:29 pm »

Date: 07/04/2014

Warm up:
Regular sprint drills

Workout:
4 x 90-95m @ 100% (1x110m, 1x90m, 2x95m) : The timewatch only measured one the others it either didn't start or started after I finished one measured at 90m: 17.3s

Cool down:
walk home

Comment:
It was such a terrible day, it had rained earlier today and it started light rain when I went out, I thought the grass I would run on would be straight but even that turned out to be a slight uphill, which makes me think should I carry on running on the slight slanted hill, about 10% incline +-2%. It was noticeable incline, half way through it was hard to keep my arm swing going.

I think I will time my runs every week and get a better stopwatch.

Adarq.org

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Author Topic: A Journey to Running Fast and Jumping High (Read 848050 times)

seifullaah73

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AGC

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T0ddday

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LBSS

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