Author Topic: Scooby 2011 Journal (Read 556193 times)

adarqui · « **Reply #990 on:** May 18, 2018, 10:39:26 am »

Quote from: scoobychau on May 17, 2018, 11:27:06 pm

180516 3x 100 with Spike in 25 min
I almost died after this session.
12:53
14:5x
14:5x

after this... it took me 30 min to recover, i can barely breath.. or stand up... i feel like i need to vomit or take a dump...

If accurate, that 12:53 is extremely good, given your fitness.

Also, don't expect to be able to run multiple all-out 100's. They are intense and you will fall apart. Anyone would fall apart.

If I were you I would be using 3 tools (different workouts):
- submax 100's @ ~75%, for volume: building up to ~10 or so, walk back recovery
- hard accelerations + relaxed float: 5 (~60m accel) to 10 (~30m accel) hard accelerations + relaxed-floating until 100.
- buildups + flying 10-30m: ~5 x @ relaxed accel + building up to ~85% top speed then holding it for the last 10-30m of the 100.

I'm not a track coach, but that's what I would do (probably building up to more volume on some of the stuff). I'd tackle the 100 from 3 different angles (fitness, start, finish). And i'd avoid 90-100% 100m sprints in training like the plague, save that for "race day".

Quote

With 2 weeks left.. i dont know what i am going to do.... Working on the start form seens...second priority now. if i could not even maintain speed for 100m.

^^ correct.. fitness > start form.

Quote from: scoobychau on May 18, 2018, 04:31:36 am

werid... but i bet some of u might says... screw all this thinking process, get back out there, RUN ur ass off and let ur body guide u with ur own feeling.

^^ correct again.

You're doing 4 point starts without blocks, that's awkward for anyone. And then you're looking at sprinters who start out of blocks, who have done block starts probably 1 million times, and getting frustrated with your form etc - meanwhile, not sure if you've ever done a block start?

Anyway.. don't be too hard on yourself, you're not prepared. You keep mentioning the HIIT stuff but, that was a long time ago. You don't retain that stuff after so long (many months). I mean you do nervous-system wise, but not muscle-tendon-fasciae wise.

As far as which foot to put in front, just imagine you never read any of that stuff online, and someone put you up against a few other people of similar abilities, told you whoever wins gets 1 million dollars. Whichever foot goes forward in that scenario, is how you do it.

Your fascination with form is toxic, IMHO.

Just get in some solid sessions, focusing on stuff that'll give you the "most bang for your buck" before this race/event, and then just have fun.

adarqui · « **Reply #991 on:** May 18, 2018, 11:02:12 am »

Quote from: acole14 on May 18, 2018, 12:47:00 am

You're sprinting now? Good news. I'd imagine it hits your lower body muscles in a very different way compared to what you're used to - a lot more lactic acid to deal with. Is this just for dad stuff or is it a new part of your training too?

It's easy to stay consistent with sprinting too IMHO. It's fun, you just go out there and get some work in & feels great. Easier than jumping. Keeps you fit etc.

If he stayed consistent with it throughout, especially during his "down periods for jumping", would be good for him.

ChrisM · « **Reply #992 on:** May 18, 2018, 11:18:40 am »

Adarq is quite on in terms of ME sprints/recovery. You CANT run ME 100s Iver and over and progress. No one has the speed endurance to handle that workload so you have to work in blocks. I tend to suggest a ladder workout for introductory sprinting. Start with something 5 40s, 2 60s and a all out 100 then back down with 2 60s, 5 40s. The key is to make each effort maximal so light volume. Get your running volume from tempo runs as Andrew suggested. You can try the flying leads but I usually use those as light warmups or to bust a plateau. Just my cheap pennies tho.

Oh and FORGET form for right now. You're using sprints to cross train, increase cardio vascular, and ignite "dormant" muscle patterns not to go set a WR. Without a PROPER form coach, you'll only hinder yourself. Your body, gait, turnover, lean, etc is all unique. You won't WANT to sprint the same as Bolt or Gay or Powell as theyre different animals. Take cues yes, but forget stride mechanics etc. 3 point stance. Head down. Focus on quick turnover for the first 15-20. Let your body "rise up" afterwards. Then it's all foot and arm drive while staying relaxed.

adarqui · « **Reply #993 on:** May 18, 2018, 01:27:57 pm »

Quote from: ChrisM on May 18, 2018, 11:18:40 am

Adarq is quite on in terms of ME sprints/recovery. You CANT run ME 100s Iver and over and progress. No one has the speed endurance to handle that workload so you have to work in blocks. I tend to suggest a ladder workout for introductory sprinting. Start with something 5 40s, 2 60s and a all out 100 then back down with 2 60s, 5 40s. The key is to make each effort maximal so light volume. Get your running volume from tempo runs as Andrew suggested. You can try the flying leads but I usually use those as light warmups or to bust a plateau. Just my cheap pennies tho.

Oh and FORGET form for right now. You're using sprints to cross train, increase cardio vascular, and ignite "dormant" muscle patterns not to go set a WR. Without a PROPER form coach, you'll only hinder yourself. Your body, gait, turnover, lean, etc is all unique. You won't WANT to sprint the same as Bolt or Gay or Powell as their different animals. Take cues yes, but forget stride mechanics etc. 3 point stance. Head down. Focus on quick turnover for the first 15-20. Let your body "rise up" afterwards. Then it's all foot and arm drive while staying relaxed.

^^ this * 1000.

"I'm doing a race in several weeks, must learn proper form" <- does not work.

Just get some somewhat frequent + intelligent sessions in and go hard on race day. Don't destroy yourself in training. Don't think. Just run.

scoobychau · « **Reply #994 on:** May 19, 2018, 01:13:48 am »

Thanks again.
Very good advice.
Is interesting. While u guys tell me forget form and just focus in running.

While my frd who was once a high school track recorder holder told me to focus in form. As he belive that 2 weeks is not enough for u to enhance any strength or endurance development. So just fix ur form and u might save a sec or so...

I guess there is no right or wrong..

Adarq.org is a great place!

But what adarq said is very good indeed.

Here is my video from yesterday.

https://youtu.be/PuDDnVhuxUM

<a href="http://www.youtube.com/watch?v=PuDDnVhuxUM" target="_blank">http://www.youtube.com/watch?v=PuDDnVhuxUM</a>

scoobychau · « **Reply #995 on:** May 24, 2018, 04:14:11 am »

180523 Spike on Track Vs Sneaker on Pavement

I had 2 serious session doing actual 100m since I finished my exam.
- 1st session with spike on track and ran 3 time before nervous break down. First run with fresh body at 12:53sec 2nd and 3rd run fall down to high 14s with body clearly gave up and barely kept up after 60 or 70 meters. I concluded that my body is NOT ready to last a 100m.

- 2nd session (Yesterday) with normal sneaker on the road. Google map measure distance 100m. First run powerful all till the end, 2nd and 3rd attempt also feel like I have more in me, but I felt a slight pain in my right hamstring after my 2nd run, and I decided to stop after my 3rd run... the soreness gotten stronger as if I Pulled a muscle slightly deep inside. The time is... shocking 15:50 more or less.
Wat the hack.

This exactly the reason why I Thought I can compete in 100m, I thought I have enough power/endurance to do 100m from my HIIT experience yrs ago. Or my Squat is explosive enough i thought.

I think Now I may understand a little more, with sneaker on pavement, I am sliding in every stride, I feel my every steps is powerful, like an engine spinning fast all the way till the end. Little did I know, I am drifting and sliding in every steps. I feel like my motor is spinning fast with my leg going fast... but I guess it is because I do not have grip, or my tire is too slick.
That is the reason for the low 15s result. (OR MAY BE GOOGLE MAP DISTANCE IS JUST wrong? lol)

With Spike on my feet, I started to feel tired 60m into the run... and barely hang on till the end BUT THE TIME is STILL MID 14s. What the hack...
Does this mean my engine is too weak, and with Grippy Tire, My engine will just over heat after 60m?

One more thing, I ran with spike with a semi full stomach. Where as on the pavement with a empty stomach. After that near death experience with spike, I also rested 10 min or so on pavement between run just to be sure.

Just some finding/thinking to record for my training log.

Furthermore, Runner List with name is now available. and I did some GOOGLE data searching.
Only 8 runners for this event. (found 5 runner records... they must be Track Fans.)

If my 12:53 is legit, and my left hamstring recover fast enough, I still have a chance. 3 days left.

100M Stat from google previous race (E for Estimated from 200M record)
-12.12 -LEE CHI FAI 李志輝 1979
-12.30E -ALDO KRIEL 歐立德 1979
-12.53? -Scoobychau 1980
-12.69 -WONG CHUN HUNG 黃駿鴻 1979
-13.05 -CHEUNG KA LAI 張嘉禮 1983
-15.47 -3 YIP Wai Lun Luke 1979
???? - FAN G Y 范俊業 101 M 1982
??? -TANG SIU LAM 鄧紹霖 90 M 1979

adarqui · « **Reply #996 on:** May 24, 2018, 01:04:50 pm »

Quote from: scoobychau on May 24, 2018, 04:14:11 am

180523 Spike on Track Vs Sneaker on Pavement

I had 2 serious session doing actual 100m since I finished my exam.
- 1st session with spike on track and ran 3 time before nervous break down. First run with fresh body at 12:53sec 2nd and 3rd run fall down to high 14s with body clearly gave up and barely kept up after 60 or 70 meters. I concluded that my body is NOT ready to last a 100m.

- 2nd session (Yesterday) with normal sneaker on the road. Google map measure distance 100m. First run powerful all till the end, 2nd and 3rd attempt also feel like I have more in me, but I felt a slight pain in my right hamstring after my 2nd run, and I decided to stop after my 3rd run... the soreness gotten stronger as if I Pulled a muscle slightly deep inside. The time is... shocking 15:50 more or less.
Wat the hack.

you just ran 3 hard 100's again?

also, google maps for 100m isn't too accurate. surprised you're even looking at those times & using them to compare to your previous track times.

Quote

This exactly the reason why I Thought I can compete in 100m, I thought I have enough power/endurance to do 100m from my HIIT experience yrs ago. Or my Squat is explosive enough i thought.

how could you think that? key phrase: "yrs ago"

Quote

I think Now I may understand a little more, with sneaker on pavement, I am sliding in every stride, I feel my every steps is powerful, like an engine spinning fast all the way till the end. Little did I know, I am drifting and sliding in every steps. I feel like my motor is spinning fast with my leg going fast... but I guess it is because I do not have grip, or my tire is too slick.
That is the reason for the low 15s result. (OR MAY BE GOOGLE MAP DISTANCE IS JUST wrong? lol)

With Spike on my feet, I started to feel tired 60m into the run... and barely hang on till the end BUT THE TIME is STILL MID 14s. What the hack...
Does this mean my engine is too weak, and with Grippy Tire, My engine will just over heat after 60m?

wtf

Quote

One more thing, I ran with spike with a semi full stomach. Where as on the pavement with a empty stomach. After that near death experience with spike, I also rested 10 min or so on pavement between run just to be sure.

Just some finding/thinking to record for my training log.

Furthermore, Runner List with name is now available. and I did some GOOGLE data searching.
Only 8 runners for this event. (found 5 runner records... they must be Track Fans.)
If my 12:53 is legit, and my left hamstring recover fast enough, I still have a chance. 3 days left.

100M Stat from google previous race (E for Estimated from 200M record)
-12.12 -LEE CHI FAI 李志輝 1979
-12.30E -ALDO KRIEL 歐立德 1979
-12.53? -Scoobychau 1980
-12.69 -WONG CHUN HUNG 黃駿鴻 1979
-13.05 -CHEUNG KA LAI 張嘉禮 1983
-15.47 -3 YIP Wai Lun Luke 1979
???? - FAN G Y 范俊業 101 M 1982
??? -TANG SIU LAM 鄧紹霖 90 M 1979

hope your hamstring heels up and it goes well.

ChrisM · « **Reply #997 on:** May 24, 2018, 11:48:31 pm »

What kind of spikes are you wearing?

If it's a legit short distance sprint spikes with a plate platform...it's why your tired in the spikes. Running in spikes (sprinting) is different than with flats.

scoobychau · « **Reply #998 on:** May 25, 2018, 05:17:57 am »

Quote from: ChrisM on May 24, 2018, 11:48:31 pm

What kind of spikes are you wearing?

If it's a legit short distance sprint spikes with a plate platform...it's why your tired in the spikes. Running in spikes (sprinting) is different than with flats.

This is it.

got it from a friend who used it for 5 times only.
cheapest one in the series.
at about. 25 USD LOL face

ChrisM · « **Reply #999 on:** May 25, 2018, 11:16:08 am »

Yea.... You're going to have to adapt to those. They force you to run more on the balls of your feet. Even if you THINK you were in flats, you arent. Spikes will shred your calves and Achilles if you aren't in SHAPE.

My advice (again): STOP the ME 100s. Your fitness level (in regards to THIS, not lifting, jumping, etc etc) does NOT have you prepped for spikes much less all out 100s in them. You need a few weeks of GPP using Andrews or my template in flats and start working your way up slowly in the spikes. Example: if you is my ladder style workout, run your first 40s in spikes. Then swap back to flats. Finish the workout. Each workout try to progress a little in the spikes. Even world class sprinters don't train all the time in sprint spikes. They use flats or spiked mid distance shoes for tempo and distance work.

scoobychau · « **Reply #1000 on:** May 28, 2018, 12:17:54 am »

180527 Both me and my girl Finished Dead last

Actually not that bad, we finished dead last in the 100m event only. she did better in the 60m event.

IF only I can redo the 12:53 time, I would be 4th place, but I ran a 13.98 only. 2nd last was 13.58; top 2 is 12:4x

Oh well, is my first time touching a starting block, I actually googled how to use and how to set up a starting block the night before... I also wonder what if the starting block slip etc... lol

I guess trying new thing for the first time at my age is just.... priceless.

and about priceless...
I think what happen to my girl is priceless...
She make me proud with this last place.
https://youtu.be/gEg4IeT-Owg
<a href="http://www.youtube.com/watch?v=gEg4IeT-Owg" target="_blank">http://www.youtube.com/watch?v=gEg4IeT-Owg</a>

AGC · « **Reply #1001 on:** May 28, 2018, 04:13:20 am »

Please tell me lane 3 got DQ'd for running out of her lane like that! Falling on the track sucks. I hope your daughter is OK.

I was gonna say, to replicate a self-hand-timed training time in your first race is practically impossible. Sub-14 FAT is not bad given your preparation.

Coges · « **Reply #1002 on:** May 28, 2018, 05:51:03 am »

Quote from: scoobychau on May 28, 2018, 12:17:54 am

180527 Both me and my girl Finished Dead last

Actually not that bad, we finished dead last in the 100m event only. she did better in the 60m event.

IF only I can redo the 12:53 time, I would be 4th place, but I ran a 13.98 only. 2nd last was 13.58; top 2 is 12:4x

Oh well, is my first time touching a starting block, I actually googled how to use and how to set up a starting block the night before... I also wonder what if the starting block slip etc... lol

I guess trying new thing for the first time at my age is just.... priceless.

and about priceless...
I think what happen to my girl is priceless...
She make me proud with this last place.
https://youtu.be/gEg4IeT-Owg

That's super brave of her to get up and finish the race. Good on her.

And yeah, to what Acole said, what the hell was lane 3 thinking???

AGC · « **Reply #1003 on:** May 28, 2018, 06:18:47 am »

Quote from: Coges on May 28, 2018, 05:51:03 am

That's super brave of her to get up and finish the race. Good on her.

And yeah, to what Acole said, what the hell was lane 3 thinking???

I've seen it happen in Little A's where the kid gets confused as the lane curves around from the bend. You can see her panic and follow the curved solid line (which she starts in) rather than the dashed line. Just an accident of course but unfortunate to cause a collision.

adarqui · « **Reply #1004 on:** May 28, 2018, 07:22:16 pm »

Quote from: scoobychau on May 28, 2018, 12:17:54 am

180527 Both me and my girl Finished Dead last

Actually not that bad, we finished dead last in the 100m event only. she did better in the 60m event.

IF only I can redo the 12:53 time, I would be 4th place, but I ran a 13.98 only. 2nd last was 13.58; top 2 is 12:4x

Oh well, is my first time touching a starting block, I actually googled how to use and how to set up a starting block the night before... I also wonder what if the starting block slip etc... lol

I guess trying new thing for the first time at my age is just.... priceless.

and about priceless...
I think what happen to my girl is priceless...
She make me proud with this last place.
https://youtu.be/gEg4IeT-Owg

like acole said, 13.98 FAT is good, especially as a starting number. can't really trust the HT's.

great vid. your daughter has heart! she's in the small percent of people who would get up and finish the race, good sign!

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Author Topic: Scooby 2011 Journal (Read 556193 times)

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