Running sub-11 100m -- Bet

d--

I didn't mean to give the idea that I thought he should "concentrate simply on 60m", but I do think that some 60m results, not necessarily all-out, will give him an idea of where he is at relative to others in the field, which is valuable. He can then find out what his competitors run for 100m, and set himself a 100m goal that has some foundation, rather than just pulling some round number out of the air.

About the race "starting at 40m"...well, although that might be true for Dix, it isn't true overall. As you know, the last 60m depend entirely on how the first 40m are done.

Since this guy appears to have given himself a limited time frame, I think it's reasonable to concentrate on the 60m, because with some early-season outdoor overdistance fitness work next spring, 400's and 300's, he will be in good position to run 100m, as for guys who aren't elites, "the race" can happen between 10m and 50m, where the better sprinters get their separation. Sure he won't have the speed endurance or max velocity of elites, but he can probably chop more time off his 100m by learning to accelerate properly and efficiently than by working on SE.

Although, of course, I hope that he chooses a longer time frame for himself! Also, even without 100m training, he will be able to make some sort of a guess at his 100m time just based on his 60m time...that is, he will be able to see that he is nowhere near what is required to go 11.00, because he might not believe us on this forum.

That pdf you linked to has some good stuff in it, and while one size does not fit all, and while it is not comprehensive, I would recommend it to anybody who is interested in sprint training. It's got some really good nuggets, if someone pays attention.

I think that it is unlikely you can win the bet. However, I would recommend getting a good coach (someone familiar with John Smith's approach). Learn proper weight training, lose 40 pounds and set aside a couple or more hours a day for training.

Good luck

As a reference, I would look at similar events (in say, women).

For women, 11 sec is pretty much world-class.

Taking this bet would be similar to taking a bet for a 4:00ish 1500 of 15:00ish 5,000. Not great times for well-trained men, but highly unlikely to hit those if you're not trained for them.

If you had a 12.3 hand-time by a random person, odds are you're around 12.7-12.8 in the 100m right now. People in general don't know how to run a stopwatch properly.

Shooting for even an 11.9x this year would be a real stretch. 10.9x is out of the question.

If you train hard, you might get close to 12 flat this year, and that's a big maybe. Two years of training, good chance of sub-12.

Sub-11 is likely out of the question period.

Saul Goodman wrote:

As a reference, I would look at similar events (in say, women).

For women, 11 sec is pretty much world-class.

Taking this bet would be similar to taking a bet for a 4:00ish 1500 of 15:00ish 5,000. Not great times for well-trained men, but highly unlikely to hit those if you're not trained for them.

Sure 11 secs is world class and the more I read the thread the less chance I think I have of getting even close. Though if I look at womens events I could get confidence from comparing my TJ to theirs.

At our big ten university (one of the biggest schools in the NATION), I think only one person broke 15 for the 5K last year. At a major D1 university. I IS fast for men.

Maybe you sould call it off. If not ask someone, to work with you.

I call BS.

There were very few 15 year olds in the world who could triple jump 15.30 20 years ago - assuming you are talking meters.Even now its a soldi performance from college athletes - not trying out for the Olympics.

If its 15.3 feet, then I don't know how you'd expect to make it to the bathroom in time when you wake up.

Either way, you won't run 11.1.

I did at your age, but I ran 10.3 10 yearsw earlier, and was in rasonably good shape and still racing each week.

If you go well, and carry a mechanical watch in your hand so its timing is impaired, you may get down to 11.8 or 11.9.

Bump.

What happened to the OP and his sprint training? You still out there?

I also believe the 15.30 TJ @15yrs is b.s.

But still, BUMP.

International Enquirer wrote:

Bump.

What happened to the OP and his sprint training? You still out there?

I also believe the 15.30 TJ @15yrs is b.s.

But still, BUMP.

I also am curious. His 15.30 TJ is beyond the 15-16y.o. American record:

I think somebody suggested he was aussie? So maybe he isn't full of it. Dunno, but I doubt he was for reals.

I would disagree with people above saying it was impossible. I have a friend who is 38 and has run 11.3 this year with only about half training and only training for a few years, so I definitely think it is possible for a small number of people in their late 30s to start training from scratch and break 11 the first year. I think those are people that would have been contenders if they had run in their prime, however, 1 in a million type of people.

I was just thinking of this thread recently so thought I would update.

As most predicted, I didnt manage to achieve it.

About half way through the time period and training I tore my hamstring pretty badly that took a long time to recover from - Id argue that I still have not recovered.

Did I pay out the bet? Yes but he offered to accept half the money as I wasnt able to see through he full year :)

$500 down but wiser and looking for another - possibly more achievable - challenge

At topicstarter:

I was a sub 11 sprinter (national level: 10.49) between my 21th and 29th. I quit sprinting due to chronic achilles problems (2 time rupture).

I then started to train like a 400 guy, not to run in competition anymore, just because I loved training and hate distance running/jogging. I kept doing my sprint specific weight program 2 times a week. I'm only 6 pounds heavier than when I used to run, and I'm 38 now. You'd say I'm still fit.

Since 4 years I've been training a group of up and coming sprinters who do fine in their age group (most of them are between 18-20). I've got 2 sub 10 guys there, who also run in the 6.9's in the 60. I participate/demonstrate speed drills, starts, etc on a 3-4 times a week basis.

As any coach will recognize; these kids dared me to run against them in a clubmeet last year. That meet was at the end of the 2013 season. I started on a 4 month build-up program which, still having the idea that 'the speed would come back'. To no surprise; it did....for an old white man that is. The achilles problem didn't bother me anymore (so that's a plus ;-)), but I didn't run below 11.21 and despite the training; I had serious problems coming out of bed the next morning.

The body forgets, even if you train more or less in the same way, to run at max speed. Muscles just don't have that extra 'Ummppfff' in them anymore. Since you quit 20 years ago I'd say; forget it. Sub 11 won't happen since youre starting from scratch.

Replace sub 10 with sub 11 in the above mentioned post please!!! Big typo there!

haha Kabayo, I was going to roast you for that but you caught it in time!

And damn, that m-f'er SG called it again:

"You would even have a very tough time with the 12-second barrier, and could absolutely not break 12 unless you lost 30-40 lbs, trained massively for the entire year, and took drugs to keep you in training, otherwise your "bad hamstrings" and other weaknesses would leave you crippled."

Word.

Hello

I am a 14 year old sprinter from Australia

I ran a hand timed 11.2 earlier this year. My first official timed event is this weekend. I think your bet is absolutely unnachieveable. But with smart efficient training you should be able to run sub 12.

In order to achieve this you must be on a weight program for sprinters. For increased hamstring strength and injury prevention Nordic curls and hamstring curl machines are very useful if done correctly. I do weights twice a week.

In order to Aquire linear speed and explosiveness plyometrics is a very good way to do this. You should be doing excercises like box jumps and squat jumps. I do plyometrics in my weight sessions.

Sprint drills are very important for correct power application and form. Do these before a track workout.

The most important training should be you're track work. The key is to keep the sets and reps low and the quality high. Training something like 80,60,30 x4 will be a lot more benificial to your speed than sets of 300s and 200s. Keep all your training hard and short to gain maximum explosiveness.

On top of this you should rest well and keep a good diet and lifestyle. Spend time doing static stretches to get more range of motion. Hurdle drills are good for hip strength and mobility. Make sure to avoid workouts that involve deacceleration and lateral movement.

Remember to never give up and just stick to it.

Best of luck in achieving your goal :)

Easy if consistent. 3 months to get in shape but 3days to get out of shape. U must follow a regiment of this type for about 6 months: strength training in weight room at least twice a week increasing weight 90% for 4 sets of 6 from 225 to 400 in squat over 6 months, deadlift from 225 to 400, cleans from 135-215; run 8-16 200s once every week increasing then decreasing number with each week while correspondingly increasing speed each week and decreasing rest; run 2 150s 3 200s and 4 250s once week each increasing speed doing each distance first before progressing to next distance decreasing rest; run 6 350s once a week at a 59 second 400m pace to start and decreasing each week give yourself slightly less than full rest; run a ladder of 100 to 600 back down to 100 keeping same 400 pace for distances above 200 and sprinting for 200 and below increase rest according to distance; and once a week sprint no more than 150m. If you do this and lift in the way described for 6 months RELIGIOUSLY you can begin to be as fast as a Caribbean sprinter. Take care Dan or whatever your name is.

At 36 with bad hammy's thats a bad bet. Sub 11 is tough even with your background.

Goughy wrote:

About Me - 36 yrs old with bad hamstrings. Ive not ran a serious 100m since 13/14 yrs old. Last 100m of any type I ran was a couple of years ago when I was challenged by the 13 yr old champion of the school I was coaching (soccer) at. I ran a hand timed 12.3? on a grass track in tennis shoes. I hit the wall at 60m and the last 40 was agony (as was the next few days.)

Folks, we just heard the first ever claim of hitting "the wall" not in a 10k, not in a 5k, not even in a mile... but 60m into a 100m dash. Let that sink in.

Heve Starvey wrote:

Goughy wrote:

About Me - 36 yrs old with bad hamstrings. Ive not ran a serious 100m since 13/14 yrs old. Last 100m of any type I ran was a couple of years ago when I was challenged by the 13 yr old champion of the school I was coaching (soccer) at. I ran a hand timed 12.3? on a grass track in tennis shoes. I hit the wall at 60m and the last 40 was agony (as was the next few days.)

Folks, we just heard the first ever claim of hitting "the wall" not in a 10k, not in a 5k, not even in a mile... but 60m into a 100m dash. Let that sink in.

Why do you think people like Bolt, Asafa Powell, Fraser-Pryce plus ALL American sprinters are doing things like 300-450 meters this time of the year? Why is Bolt racing 400 at the end of January? Why am I doing the same 2X150 (with 30 minutes) that Ben Johnson did, but to race 60?

As I said earlier in this thread, the "race" begins at 60, and in a close race, the guy who loses the least speed in the last 40 wins the race. Why do you think that is?

When you start out in a 100m at a max effort, your production of ATP from phosphagen tops out at 2 seconds and slowly declines. You need to increase energy from glycogen system (lactate producing) to make up the difference. But for a 13 second guy, you reach 60 after 8 seconds, your ATP production from creatnine phosphate is about half what it was at 2 seconds, and that's about the point the world class guys start to slow down. If you don't have Bolt's 200/400 fitness, you slow down A LOT. I don't know about agony, but you get a lot slower if you don't have the fitness to maintain your max velocity.

It takes months or years to develop the anaerobic work capacity or fitness to maintain in the last half of an all-out 100m sprint, and that means being able to run 300s in 35-38 at 80-90% or 150s in 15-17 at 90% effort. This is why 100/200 people do a lot of overdistance.