My Quest for SUB-12 100 METER DASH!!

So, now that you've run an all-out 100, perhaps you can understand why slower 200m repeats just aren't the same. That "all out" is what it's all about.

Of course you can't do them every day. You shouldn't work out every day at all. You may notice some effects from that fast 100 for the next couple days as you adapt.

subfive wrote:

Cronje wrote:

Most world-class 800 runners could probably break 12, some of the heavy endurance-based ones like Symmonds might not.

Last year it argued by some that Farah could not sprint sub 12 FAT...because he lacks the necessary power- to- weight ratio. I found that hard believe, but perhaps he could not?

Now, some are arguing that Rudisha can't go sub 12 FAT! Come on, the guy has 45.xx 400 speed. Sub 12 is good for HS and is certainly within the range of MD guy with 1:40.9 and 45.x speed. Does anyone really believe he can't do 200 repeats at 23.x? If he can do that, sub 12 is not a big deal.

Again, I don't think anyone said Rudisha couldn't break 12. Sprint Geezer at one point thought he couldn't, but changed his mind and accepted he would probably run 11-mid. Possibly around the time he ran that 400 race. He did say Symmonds probably wouldn't break 12 from blocks, and I agree with him - but Symmonds is on the low speed/high endurance side for 800 runners.

The Farah thing wasn't "debated" - he ran an actual 100 meter dash, in 12.98.

Lol...I was running sub 12 in the 6th grade.

My workout yesterday:

Quarter mile warm-up to a local school playground

20m A Skips

20m B Skips

20m Side Shuffle

20m Karaoke

20m Side Lunges

20m High Skips

20m High Knees

10xsprinter style jumps high in the air

40xstanding on my toes to stretch leg muscles

2x100m strides

8x30m acceleration sprints from crouched start

10 minute rest

2x40 yd dash from standing start

quarter mile cooldown back to house

Note: the distances were approximated. Also, I didn’t time any of my intervals.

Today:

Quarter mile warm-up

4x100 meter strides

20 pull-ups

quarter mile cool-down

Result: am starting to feel tired, might train very lightly the next few days

[quote]like, wow... wrote:

Lol...I was running sub 12 in the 6th grade.

[quote]

I doubt that, but if you did can you please be constructive and offer advice?

Bad Wigins wrote:

[quote]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.

Sorry, son. Until he actually does it, no dice. And name-calling does nothing to advance your argument. It only makes you appear, dare I say, Stupid.

Workout today:

mile warm-up

A Skips

B Skips

Side lunges

Side Shuffle

Karaoke

High Skips

Backwards run

tempo run: 5x 3 minutes fast, 3 minutes slow

4x100m strides

weight room for 15 minutes (push-ups with weights, pull-ups, etc)

Good support workout. How are you feeling when you run? Do you feel any difference when you sprint compared to when you started?

Flo'da boy wrote:

Good support workout. How are you feeling when you run? Do you feel any difference when you sprint compared to when you started?

Definitely, I think my form is starting to get a lot better and my footstrike is on the ground for less time than it was before. Are you still doing sprint training?

give up SNSG, you've long since been pwned and are just embarrassing yourself.

word. in your last few workouts you've done only one all-out 100m rep. A fast 100 is all about max effort - you need workouts where you recruit enough type 2b or type 2x that during the off days that you adapt to recruit them better.

Much of this adaptation occurs in the nervous system, and before the muscles themselves adapt. If you keep focusing on easier reps with higher volume, your CNS will adapt to that instead and your short-sprint gains will be compromised.

Bad Wigins--should I be doing only 100m reps and below for these last 2 weeks, every day? For my last few workouts I've done several acceleration sprints, push-up starts, etc.

I think I asked you this before and you never really replied.

word. wrote:

Flo'da boy wrote:

Good support workout. How are you feeling when you run? Do you feel any difference when you sprint compared to when you started?

Definitely, I think my form is starting to get a lot better and my footstrike is on the ground for less time than it was before. Are you still doing sprint training?

I'm still doing my sprint training, I just started working two jobs though so my workouts have been really simple maintenance type sessions as I get used to it for the last week or so, though I got a decent one in today.

In reference to doing 100s every day:

Of course dont do them every day, in my experience even though you might be "able" to do "all out" hundreds everyday, the nervous system just can't sustain it so an all out effort won't be as fast and thus less relevant. However it might be good for you to throw one in soon. Your 4x100 or 200s are good workouts but it might be good for you to try a session with just two sprints, max effort or just below, with something like a ten minute break. And though I think the session you did today is fine, especially since your are distance oriented, a session of tempo 300s might be more relevant.

Today:

warm-up and drills

5 mile fast run

20 minute core exercises and stretching

10 hr rest

400m warm-up

4x100m fast strides

400m cooldown

I realize this is more of a long run workout but I wanted a day off from the sprinting exercises. (I've been feeling a little tired and still want to maintain my fitness/stay fresh for sprints so I didn't think one mileage run would hurt) Will continue sprints tomorrow

"Coach Q" is a steaming turd wrote:

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

so I think what you are saying is sub 12 isn't a solid goal for a HS girl. All he said is sub 12 is a solid goal for a high school girl ... which is a pretty factual statement. You took it as an insult because you are a sexist.

finisher medal wrote:

Coach Q wrote:

a solid goal for a HS girl

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

I'm not sure why you took my comment as an insult. You are apparently not only an idiot, but a sexist! Not only this but the OP never said that she/he is male (at least not prior to my reply), so for you to assume so is also sexist. You are a bigot, go away!

I'm a male, thought I had already stated that. Maybe it was on my thread asking what time people here thought they could get for an all-out 100m dash.

Anyway, please cease arguing here.

coach Q wrote:

finisher medal wrote:

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

I'm not sure why you took my comment as an insult. You are apparently not only an idiot, but a sexist! Not only this but the OP never said that she/he is male (at least not prior to my reply), so for you to assume so is also sexist. You are a bigot, go away!

You are over reacting a bit yourself ... that said, your point is really important. For lets run posters to just assume we will think they are men is totally sexist. 12 seconds is a good time for a boy or a girl and there is plenty of really amazing female distance runners who probably could go sub 12. Yeah these guys were being sexist to assume the OP was a boy/man, so calling them out on that is a good thing, but name calling is never good, you calling them a bigot makes you look childish. Don't sink to their level, even if they started it.

Jordan Hasay Fan wrote:

...For lets run posters to just assume we will think they are men is totally sexist. 12 seconds is a good time for a boy or a girl and there is plenty of really amazing female distance runners who probably could go sub 12. Yeah these guys were being sexist to assume the OP was a boy/man, so calling them out on that is a good thing, but name calling is never good, you calling them a bigot makes you look childish. Don't sink to their level, even if they started it.

No female distance runner can break 12 in the 100m.

I call BS wrote:

No female distance runner can break 12 in the 100m.

Ever heard of Jordan Hasay?