My Quest for SUB-12 100 METER DASH!!

I think he amended his statement that Rudish and Coe couldn't go sub 12, but still asserted not sub 11. And the thug he was saying is that they are fast enough to reach and hold those speeds but that they lack the power to do so over such a short distance when going from a dead start.

a solid goal for a HS girl

Coach Q wrote:

a solid goal for a HS girl

I'd love to know what your best 100m time is. Idiot.

Exactly. Some 15 yr old weburbating in his teeny tiny bedroom, with no goals or abilities of his own.

word. wrote:

Today was my first day of sprint training, which I will continue for 4 weeks ending with a 100 meter dash time trial of 11.99 seconds or faster. This is an attempt to prove wrong the letsrun naysayers who think it impossible that distance runners could have any leg speed.

And...we're into week 2!!

Hey OP, just finishing the first week uninjured is an achievement. Go for it! And +1 for finding a fat meet somewhere.

I realize sprint training is a passionate subject. Many scientific pieces to the puzzle. However, for the person looking to keep it simple, what are the best things to work on? Would it be reasonable to assume heavy lifts (squats, deads, cleans), explosive plyos, and explosive sprint starts would be sufficient sprint training?

Yesterday:

5 mile tempo

stretch for 10 minutes

Today:

20 pull-ups

4x100m strides

For the weekends I'm going to keep the training minimal so I can rest/recover properly. Monday-Friday is when I'll be doing the real sprint work, like last week.

Lighten up Francis wrote:

I realize sprint training is a passionate subject. Many scientific pieces to the puzzle. However, for the person looking to keep it simple, what are the best things to work on? Would it be reasonable to assume heavy lifts (squats, deads, cleans), explosive plyos, and explosive sprint starts would be sufficient sprint training?

You need some tempo running too. Up to 3000 in total is ok. Look at Floda's post on the previous page. Weights and short sprints is short to long training. Tempo running is long to short. You need both. Converge towards your target distance as you approach your goal race.

My workout today:

800m warm-up

A skips 20m

B skips 20m

Side shuffle 20m

Karaoke 20m

Lunges 20m

Flamingo 20m

Backwards run 20m

10 minute run to park with hills

4x fast hill repeats, probably ~70m each

10 minute run to track

4x100m strides

30 minute rest

55 pushups

110 situps

Today's workout (Day 11)

1 mile slow run to the track

A Skips 20m

B Skips 20m

High Knees 20m

High Skips 20m

Side Shuffle 20m

Karaoke 20m

Flamingo 20m

20x knee drives on the bleachers

20x standing on my toes to stretch calf

10x box jumps (~3 ft high)

2x100m strides

10x20m acceleration sprints (untimed)

4x150m, progressively faster

(1st 24.2, 2nd 23.2, 3rd 20.8, 4th 20.1)

1 mile cooldown back to house

2 hour rest

Standard 20lb free weights w/ 13 different exercises, 10x each (curls, shoulder press, etc)

There was a strong wind today at the track where I run at. I'm still relatively fresh, not feeling too tired.

Keep going.

And keep looking for a FAT meet somewhere.

coach d wrote:

This is also why you need overdistance for any event over 60 meters or 7 seconds, and why world class people like Bolt do a lot of work between 300 and 450 meters at 80-90 percent speed (what sprinters call intensive tempo).

More crazy talk from Coach D showing that he is not half as knowledgeable as he claims to be.

If we were to assume that the 80% was what he did for the 450m intervals and 90% was what he did from the 300 meter intervals, For Usain Bolt with a maxV of 11.7m/sthat gives us splits of:

42.5 seconds through a flying 400m en route to a 450. There is no way Usain bolt does repeats of this in practice

28.49 seconds for a flying 300. Again, There is no way Usain Bolt does this.

The problem is that you don't know the difference between Intensive and Extensive tempos for sprinters and their speed endurance work (and probably don't know their purpose either). You took the paces from speed endurance (faster than intensive tempo) and applied them to the distances from an extensive tempo (slower than an intensive tempo).

Just wanted to make sure I pointed this out before somebody tried to follow his advice, since some people might be fooled by his username of "Coach D" into thinking he has a clue about coaching.

Today's sprint workout:

400m warm-up

20m A Skips

20m B Skips

20m High Knees

20m High Skips

20m Side Shuffle

20m Karaoke

20m Backwards run

4x hopping on each leg up the bleachers (~20 steps)

10x box jumps (about 3.5 feet high)

2 minute stretch

10x 20m acceleration sprints

sprint ladder: 40yds, 30yds, 20yds, 10yds, 20yds, 30yds, 40yds

5 minute rest

sprint ladder 2nd time: 40yds, 30yds, 20yds, 10yds, 20yds, 30yds, 40yds

400m cooldown

2 hr rest

20 pull-ups

100 sit-ups

Note: this was at the football field for running on a softer surface and measuring yards accurately. Also, I didn't time the repeats.

All hail wrote:

I don't doubt that Sprint geezer knows a lot about sprinting, but he clearly doesn't know much when it comes to distance runners and sprinting. He thought that Rudisha wouldn't be able to break 12. Do you know how dumb that sounds? Rudisha has a 45.15 400 PR. To say he couldn't break 12 is laughable.

You probably know a lot about distance running but little about sprinting. Rudisha can no doubt run a 100m interval in the middle of a 400m run in 12 seconds. But from a standing or crouch start? NO. A distance runner doesn't have the necessary muscle mass to accelerate into top speed like a sprinter can. Put Rudisha against a sub 12 100m sprinter. The sprinter would win every single time. The race would be over within 30 meters.

Good luck to the guy trying to break 12 seconds. From a still start, no flyers. No tail wind. FAT.

I have nothing to do with this argument, but Rudisha's 400 PR is 45.15. That is an average of 11.2875 per 100. To your statement that Rudisha could maybe hit 12 seconds during the middle of a 400--No. If you think he couldn't break 12 for the 100 from a standing start, then say he ran his first 100 of the 400 in 12.5. That would mean he runs the last 300 in 32.65--10.88 100 meter pace. That is too fast for any non-400 meter specialist to run. Keep in mind that Rudisha has explosiveness (he's run the first 200 of an 800 in 23.8--11.9 pace--and he was slowing the field down during the last 50 of that 200). He starts 800 races from the blocks. Possibly he couldn't run sub-11 for the 100, but to think he couldn't run sub-12 is just stupidity. Sorry for hijacking the thread a bit.

But... wrote:

I have nothing to do with this argument, but Rudisha's 400 PR is 45.15. That is an average of 11.2875 per 100. To your statement that Rudisha could maybe hit 12 seconds during the middle of a 400--No. If you think he couldn't break 12 for the 100 from a standing start, then say he ran his first 100 of the 400 in 12.5. That would mean he runs the last 300 in 32.65--10.88 100 meter pace. That is too fast for any non-400 meter specialist to run. Keep in mind that Rudisha has explosiveness (he's run the first 200 of an 800 in 23.8--11.9 pace--and he was slowing the field down during the last 50 of that 200). He starts 800 races from the blocks. Possibly he couldn't run sub-11 for the 100, but to think he couldn't run sub-12 is just stupidity. Sorry for hijacking the thread a bit.

Exactly. I don't understand why people think Rudisha (the world record holder in the 800 meters, who also has a 45.1 400m P.R. like you said) cannot break 12 seconds in a 100m dash. I've seen an 18:30 cross country guy go 11.5 with minimal training. I'm pretty sure Rudisha would go AT LEAST low 11s, if not sub-11, for a fresh 100 meter race.

All hail wrote:

Le Foot wrote:

Wrong

Sprint geezer was right and knows a lot more about sprints than you and most people here

Most distance runners would probably go 2 seconds slower than they think they could run if they did an actual 100 meter race from blocks

I don't doubt that Sprint geezer knows a lot about sprinting, but he clearly doesn't know much when it comes to distance runners and sprinting. He thought that Rudisha wouldn't be able to break 12. Do you know how dumb that sounds? Rudisha has a 45.15 400 PR. To say he couldn't break 12 is laughable.

I vaguely remember that Sprint Geezer eventually revised his estimate of Rudisha (maybe after he did a 400) to something like 11 mid. And yes it is possible to have a 400 time average speed faster or equal to your 100 time.

Sprint not so geezer wrote:

Rudisha can no doubt run a 100m interval in the middle of a 400m run in 12 seconds. But from a standing or crouch start? NO. A distance runner doesn't have the necessary muscle mass to accelerate into top speed like a sprinter can.

you are stupid.

As you can see, Mohamed Aman got to 100m in Moscow in 12.08 during the 800m final. Official splits for London 2012 aren't available, but Rudisha typically starts faster than Aman and most likely ran a sub-12 100 during that race, let alone sub-12 in a standalone 100m.

Pretty much any elite 800 runner can go to a track and knock off multiple 23 second 200's. That is impossible for someone who can't break 12.