Sprinting and lactic sickness

400's, right? lol

"Sick" feeling? Are you sure it's not dehydration?

If it's lactic, just switch to shorter stuff with more recovery. 98% is pretty hard, you know.

Today was 350 250 200 150 100. After the 100 it's sort of delayed probably 2 minutes after starting to recover feels like a major hangover head spinning cotton mouth severe nausea world feels like its ending lol. Coach yelling at me to cool down no chance I'm dying on the infield in a ball lol. Definatly not dehydration have plenty of water in between sets

It sounds like you're racing your workouts. Run slower. You shouldn't feel like you're going to die after every hard workout. Tired? Yes. Will it hurt? Yeah. When the workout is over you should feel like you could do one more if your life depended on it, and if you don't have that feeling then you ran too hard. Also, if you are starting a workout and even warming up is a struggle, DON"T RUN! Recovery is crucial to running, especially when you are adding stimuli that you haven't encountered in your entire life, assuming you were not a sprinter before your middle distance days.

AaronG89 wrote:

Today was 350 250 200 150 100. After the 100 it's sort of delayed probably 2 minutes after starting to recover feels like a major hangover head spinning cotton mouth severe nausea world feels like its ending lol. Coach yelling at me to cool down no chance I'm dying on the infield in a ball lol. Definatly not dehydration have plenty of water in between sets

Its the distance. Pass 150m in that intensity and the lactic acid will start coming.

Run easier on longer intervals, 98% for more than 200ms is resevered for the few really hard workouts. Keep it below 100m and you'll be fine. 60m's with full recovery is nice...or what geezer?

I am going very hard as group of guys I train with are quicker than me but thought you were meant to go hard on sprint days. I do extensive tempos at 65% on recovery days and lift 3 days a week also. What sort of intensity should my hard days be then? also do shorter sessions 80s 70s 60s 50s etc.?

scream and punch the track.

Man up.

AaronG89 wrote:

I am going very hard as group of guys I train with are quicker than me but thought you were meant to go hard on sprint days. I do extensive tempos at 65% on recovery days and lift 3 days a week also. What sort of intensity should my hard days be then? also do shorter sessions 80s 70s 60s 50s etc.?

If the faster guys run their optimal intensity, why should you run harder to catch them? You can't hurry training. Run your own pace, no matter how tempting it is to give it all to keep up with the fast guys. Perhaps start a few seconds before they do if you guys run in seperate lanes.

What I meant was that, if your running intervalls up to 300meters long, don't do them at 98% regularly. The way you describe how tired you are after training sounds more like what athletes do in the really hard (but few) workouts they do closer to track season.

Whats a 65% tempo? 65% of your HR? That doesn't sound much like a tempo, unless you have lost your aerobic ability from your mid d days and now are a pure sprinter? You should recover on your recover days.

Do you do any hurdle jumping?

Lol squat and dead 2x bw manly as f**k. Not complaining just asking any seasoned sprinters if you adapt as its annoying having to be throw up after/during hard sessions

AaronG89 wrote:

Lol squat and dead 2x bw manly as f**k. Not complaining just asking any seasoned sprinters if you adapt as its annoying having to be throw up after/during hard sessions

If you throw up after/during hard sessions, they are too hard. End of discussions.

How much do you lift and how many reps?

65% of max speed so not blistering

http://www.wstfca.com/convention/presentations2011/tempo-workouts-for-sprinters-blackmer.pdf

Use Charlie Francis big circuit. Described as cardio for sprinters typical sets would be

100-100-100

100-100-100-200

And so on for 2.2km total

50m walk in between reps 100m in between sets

A lot of lifting as been doing powerlifting for last few years. Transitioning into more strength /power work so learning cleans box jumps etc. no hurdling as of yet combination of lack of flexiability which I am addressing and terrible coordination.

Max deadlift 180kg x 3

Squat 140 x 3 so not 2x bw I lied lol

Bench 120kg x 3 (before tore medial delt last year) struggle to get 100 x 5 right now

Pull ups bw + 20 kilo for 5

Usually train 5x5 only go down to triples when ego gets best of me

Barakus and joalturn have it exactly right IMO, in everything they said, I think.

What you describe does sound like massive acidosis, I can make myself feel like that when I go out too ambitiously in the early season.

Dial it back a bit, and keep close track of what you are doing so that you can creep forward as training progresses. Stop your workout before you are completely exhausted.

And everything else they said.

Ok thanks for the advice guys. Definatly dial it back a bit on the longer reps. Got a meet coming up so be able to judge where I am from there. Will hit off season hard then by next year fingers crossed should be flying!

With a coach stopping the workout may not be allowed, so just dial it back.

You improve by adapting to your workouts. If your body negatively shuts down instead of positively adapting in the aftermath of a workout, then you are not improving.

I coach high school sprinters, more spacifically; quarter milers. Therefore it is imperative that all sprinters have a strong foundation prior to sprinting; which is what you were doing. I have delt with many sprinters who come out late to track practice, attempt to perform some of the workouts and experience the same symptoms you have.

It comes down to this. You said you used to run I believe longer distances; which is good. However, you need to establish a strong cardio background before attempting sprint workouts. First reach back on this distance experience and do this type of training for about a month before moving on to sprints. This will ensure a strong endurance and stamina foundation that will allow you to withstand the stress of a sprint workout. And when you start, always began with longer intervals with longer slower intervals with short recovery times then progress to shorter faster intervals with longer recovery. Good luck.