What do 50+ plus sprinters do for training?

Fisky- don't forget to do some reverse sleds...tonic for muscle balance and injury prevention.

I had a massive hill running PR last weekend. We will see if it translates to the track.

8km bike ride to track

400m jog, stretching, 3x100m strides

Freelap did not work, 5x100m about 90% effort, bit tired in warmup

Gym 3x10e walking lunges, 3x8e stepups, single leg extensions, RDLs 3x8 60kg, single calf raises

8km ride home

Ok so my workouts have been going great.

Then last week I drive my wife to an appointment, ~2hrs each way. The next day I wake up with a pinch on one side of my lower back. It prevented me from going big yesterday, and now I need to take care of it.

It’s always something stupid and nothing, like sitting in a chair for a while, stepping off a curb, opening a door, whatever, that leads to injury for me, ever since I was a kid.

I HATE car drives—but, I hate trains and planes even more😁

Great idea and so easy to add to the workout. Thanks.

I injured my left hip (gluteus maximus) trying a new (to me) variation of Bulgarian squats a few days ago so I haven't run in a few days. I've been cycling and hiking instead. Yesterday, it felt okay to jog so I did some 30 second hill reps. My last rep was a PB for distance up the hill so I must be doing something right.

I know following is not really for sprinters, but I want to do a zone 3 (of 5 zones) run every week.

Today on treadmills, 12x200m at 12kmh with 100m at 8kmh between. Pulse low 150s to low 160s, and it felt quite easy.

Feel pretty fit at moment. My easy runs and bike rides, i try to keep pulse below 140 (my max is 184).

Next monday, I am going back to high trapbar deadlifts as my main bilateral exercise. Go to get some pure strength back, and my body just cannot handle squats anymore.

5km bike ride, drove to grass track

500m warmup

5x200m 40 to 37 seconds (estimate), freelap stopped working after first because i somehow seem to walk too close to finish cone which mucks up timing. painful stuff.

1km warmdown 6m20.

Issue i have been having with freelap timing system isa that I get to close to finish cone after each rep which starts the timing again when walking back for next rep. I have now read you have to keep five metres away from finish cone, so I will place mobile phone with app on other side of track so I go nowhere near the finish cone.

Damn, lost data from last two sessions.

Apologies if this has been previously posted. Some good info here:

sportsmedicine-open.springeropen.com

The Training and Development of Elite Sprint Performance: an Integration of Scientific and Best Practice Literature - Sports Medicine - Open

Despite a voluminous body of research devoted to sprint training, our understanding of the training process leading to a world-class sprint performance is limited. The objective of this review is to integrate scientific and b...

Link:sportsmedicine-open.springeropen.com/a...

Two weeks ago I had a breakthrough ("Sign From God") session where I shattered my previous best on my main training hill. On Monday I went to the track to see if any of this newfound power would translate to the horizontal.

Session was 50,100,200,50,100 w6 min full recovery. Shoes Nike next%2. Conditions calm with younger friend pacing.

PRs from last 15 years for training reps: 50m: 8.7, 100m: 16.8, 200m: 35.8.

Times run: 8.3PR, 16.1PR, 35.3PR, 8.4, 16.3.

The Next% really sucked on the curve; I am certain that 200 is coming down a lot in spikes.

Let the races commence.

well done XY, look forward to your race results.

Always great when something goes your way!👍👍

Yesterday, 2500m swim.

Today, full drills, followed by 100x4x3x2x1 on grass. First 4 were body positioning and footstrike, little turnover. Next 3 and 2 were fast turnover tempo, last one was easy. Then jog warmdown.

My first “sprint” workout this year. I can’t believe I survived and that it was as good as it was😮.

No tweaks, seamless. A good day. No big squats tomorrow, back has not yet fully recovered from car ride😡😂.

One more time trial type session before racing next week. This is my training hill, broken into three smaller segments with 60s rest. Previous PR was 45.8 for the running portion which I almost broke in a casual warmup burn, then ran 43.3 for a new PB. Afterwards did wickets, which I am expanding from 4 to 4.5 feet spacing as my knee drive improves.

My body is loving the warmer sunny weather. Just the vitamin D and dopamine boost is tremendous in itself.

Well this is good to know.

Yeah!💪💪

Monday is my hard day.

Woke with sore hip, ITB.

walk 400m, jog 600m, 3 sets of knee lifts and kickbacks, 3x100m strides.

5x100m 90% 3 minutes rest. stuffed time for first one on freelap but last 4 were 16.94, 16.50, 16.55 and 16.23. On grass and very still sunny day.

straight to gym and weights 15 minutes later

3x5/113kg high bar trapbar deadlifts focusing on pushing legs through floor as i can lift a lot more if i use back which i have to try and not do. 2 minutes rest between sets.

rest of workout 1 minute rest between sets

3x6e stepups, 3x10e walking lunges (2x 6kg dumbells) and 3x8/70kg RDLs.

Finished with 2km on treadmill walk/jog keeping pulse between 130 and 138.

Chris it sounds to me like you put too much ch emphasis on a rigid timing schedule.

Are you training for the 400? Because if not, it’s much better to go hard, and only when you feel ready, not after some predetermined interval. Choose quality over quantity, and don’t worry about the latter at all.

IMO😁

yes, 400m is the goal, but also 200m. I run too tense in 100m racers and am pretty ordinary at starting. Like the pain a lot more too.

Another clean sweep of my stair running and hopping PRs. I have improved over 10% in less than six weeks with legs feeling incredibly snappy and responsive.

By contrast my weekly 3 mile tempo is 10% slower than two years ago, not surprising since overall mileage has dropped over 75%. I do just enough aerobic to maintain a basic fitness level with little or no stress.

Most important, fun factor up over 100% 😎

It is always fun when training is going well.

I am happy with mine, but may do an easy week soon due to a few emerging niggles and the need to freshen up.