About to find out if a slow 30yr old can run a sub 11 100m.

Most NFL tailbacks, NFL cornerbacks and NFL receivers have 100m speed in the 10.75 to 11.25 range.

Let us know about your progress.

Surely this is troll? Sub 11 is fast as hell. 13.88 is Joe Schmoe rec league soccer player level.

I was an 800m runner in college. In my late 20s i decided to get back into running, but doing the dec this time. First season, I started with an 11.9, ran 11.7 in my last meet. My fourth (and final) season, I got down to 11.5. I think if i had focused only on the 100m rather than dec, i maybe could have gotten another tenth.

My 400m pr in college as an 800m runner was 50 flat, if that helps you to compare to yourself.

To be honest, I doubt you will get much under 13 based in where you currently are, but hard to say since you didn't post your training, so I'm assuming your training so far has been reasonable and that you have reasonable running form and a reasonably effective start technique.

FAT is expensive. Where are you finding 100m races in the middle of winter that will let a 14-second hobbyist run? Implausible.

You would also have no chance at all of improving from 14 to sub 11 on the advice of distance runners. There are no sprinters here. If it is possible, you'd have to completely re-learn how to run, in a way that nobody here can do. Probably work personally with a real coach too.

I wondered the same thing, but he reported his height and weight in metric, so chalked it up to my American bias, that he must live somewhere with a bit different of a system. And to be fair, the local JC meets near me would let 14s+ 100m runners in, they just only have meets during outdoors, March through May. Then the local usatf regional meet is basically an all comers meet in june. Then there is a usatf masters meet in july. No FAT is available to "slow" runners near me august through february.

There are definitely some sprinters here, and also some sprint coaches at varying levels, despite it being mostly people with a distance background on this forums.

The first half of this sentence you wrote was right:

"You would also have no chance at all of improving from 14 to sub 11 on the advice of distance runners. "

So when this doesn't work out OP at least you're still ripped

Lol there are defo sprint coaches here and athletes

I'm a masters sprinter and a coach, formally coached a guy who has broke 10sec in the 100 and also 2 paralympians of whom one is multi gold medallist and the other a bronze medal winner

This board isn't just for joggers :) :P

Thanks for the feedback, I didn't realize this was almost exclusively a distance runner's forum.

My routine changes month by month, depending on the feedback from my coach. I should mention that while I don't have access to a coach while I train, I have monthly Skype sessions with my coach who analyses clips I send of my bio-mechanics, running form, start etc.

At the moment my routine (in a nutshell) is:

M - 60m,30m,10m SD sprints (on grass), core strengthening, barbell step ups

T - core strengthening, static stretching

W - 60m,30m,10m SD sprints (on grass), core strengthening, barbell step ups

T - Bio-mechanics and drills, core strengthening

F - Hurdle Mobility, Foam Roller

S - 80m,60m,30m,10m SD sprints, core strengthening, Barbell Squats,

S - Rest/Massage

*SD sprints (my coache's technique) - Sprint 60m at near max intensity, check time, rest and repeat. If

you run faster in the second interval continue. Keep going until you can't beat your previous time, then repeat with 30m. When you fail to beat your fastest 30m time, drop it to 10m.

As for the FAT timing, since I don't have a coach at the track, I decided it would be wise to invest in one so I could make sure I wasn't training at sub 90% intensity. I managed to get a 2nd hand freelap timing gate on Ebay, for about $400.

I've been lifting really heavy weights for about 3yrs and can squat nearly double and deadlift nearly triple my weight. My coach and I believe that while it's made me stronger, which helps big time for sprinting, it's drastically reduced my explosiveness and given me some bio-mechanical imbalances which I'm currently sorting out.

My coach claims my form is really good, the biggest factor being my impulse (ability to exert force in a given time) and that'll get better the more time I spend sprinting at near max intensity.

If you can run sub 11 then you are not "a slow 30yr old_. But if after everything you have dom=ne you are running sub 14, then you are not going to get to 11. Which is not to mean you are slow either. Most people can not break 15 no matter how much they train.

Cue some guy claiming his untrained college roommate - who however was all conference in soccer - ran a sub 12 first time he tried.

I trained for a grand total of 3 months, 2 of those months with an ankle that was at sub 80% strength.

During that time I went from 15.2sec to 13.88sec, that's almost 1.5sec in 3 months.

Again, those are mainly beginner gains and the result of a recovering ankle.

I'm pretty pragmatic and realistic, but don't ask me how, it just feels possible.

I firmly believe most people are deterred from sprinting by the genetics argument and don't even try. Sure, you're not going to go sub 10.8 without great genetics and sub 10 without 1 in a million genetics, but I do think training bio-mechanics, strength and maximizing your explosive ability, along with training smart and avoiding injury is enough to push a reasonably athletic individual to sub 11.

jdarez786 wrote:

I trained for a grand total of 3 months, 2 of those months with an ankle that was at sub 80% strength.

During that time I went from 15.2sec to 13.88sec, that's almost 1.5sec in 3 months.

Again, those are mainly beginner gains and the result of a recovering ankle.

I'm pretty pragmatic and realistic, but don't ask me how, it just feels possible.

I firmly believe most people are deterred from sprinting by the genetics argument and don't even try. Sure, you're not going to go sub 10.8 without great genetics and sub 10 without 1 in a million genetics, but I do think training bio-mechanics, strength and maximizing your explosive ability, along with training smart and avoiding injury is enough to push a reasonably athletic individual to sub 11.

I didn't realize 10.9 was the dividing line. Thanks for pointing that out and backing it up with such overwhelming data.

JD would you mind posting a vid of your start and top speed ????

as for your track sessions....... I hope your not paying this 'online' coach!!!!

cite ur sources jd wrote:

I didn't realize 10.9 was the dividing line. Thanks for pointing that out and backing it up with such overwhelming data.

Exactly. 10.8 requires great genetics, but any average dude can run 10.9.

Sure

https://drive.google.com/open?id=1M6XOjySaP1sfh55AKsIvm6gXnukMNFP7

These were from last month, I had to make my own lanes for the start, which were a bit skew as they were doing construction on most of the track. I wasn't at my best for the top end speed, was at the end of my training, was exhausted (don't usually heel strike) and struggled to focus with the construction workers walking through my lanes.

I do pay the coach and I'm happy with his services. He helped me figure out exactly what was going on with my ankle and how to fix it when the lazy doctors couldn't be bothered. All his input has yielded results so far.

Still, I'm just a beginner and grateful to receive constructive criticism or advice. Thanks for taking the time to have a look.

It's just an approximation. Besides, can you come with irrefutable evidence to show that a person starting from being reasonably athletic can or cannot break the 11 second barrier without consistent proper training?

Look, I'm not here to start little forum arguments. I'm here to learn something from people with experience in sprinting.

Do you have a problem with that?

jdarez786 wrote:

It's just an approximation. Besides, can you come with irrefutable evidence to show that a person starting from being reasonably athletic can or cannot break the 11 second barrier without consistent proper training?

Look, I'm not here to start little forum arguments. I'm here to learn something from people with experience in sprinting.

Do you have a problem with that?

I'm not just trying to troll you here. You're 32 years old so I'll just be straight with you, as most people here have been.

The first thing you should learn is that your goal is not realistic. Have "miracles" happened? Sure. But I see no reason to believe that will happen here.

There is a big difference between being "reasonably athletic" and then running 10.9 in the 100m. Right now, you aren't even close to "reasonably good" at the 100m. The differences between 13.9 > 12.9 > 11.9 > and then finally 10.9 are big, and obviously get much harder as you go along.

Unless you 1) haven't gone through puberty yet at age 32, or 2) have been actually running backwards (but your coach says your form is really good, so i'll rule this out), I don't see how this is possible.

I don't have any "irrefutable evidence," for you, but I do imagine that you will add to the very, very long list of anecdotal evidence that demonstrates this sort of improvement from this level and at this stage in life is near impossible.

Look, I think it's awesome that your are getting into sprinting and trying to improve. But, it just shows an incredible amount of naivety to ask for how to get to 10.9 when you are still 3 seconds away.

Why stop at sub-11? Believe in yourself, and aim for sub-10.

Seriously man, if you break 13 you'll have done remarkably well. You're not going to break 12.

Sub-11 is sprinter's realm. You're not a sprinter.

Keep working at it, especially your start, which is not very close to sprinter form right now. With a standup start, I bet that right now you could run closer to 13, because your start looks really problematic. Don't let the naysayers get you down. Just work hard at a sprint-specific training plan for several years and you will improve substantially, whether that means a reasonable mid 12 or even sub 12 or who knows what?

Something like this has been done before. Long story short: Guy in his late 20s with no college of HS track experience picks up sprinting and trains for a bit longer than a year. He manages a 12.38 FAT at first, and then updates the thread later to post his 12.26 wind-legal FAT 100 and his +2.4 tailwind 11.98 FAT 100.

http://www.letsrun.com/forum/flat_read.php?thread=8100711