My Quest for SUB-12 100 METER DASH!!

Flo'da boy wrote:

word. wrote:

Can you explain what you mean please?

I've seen this before I think. You need someone to give you a signal I think. It's a way to work your reaction time. Is that what you mean?

No, it's to practice starting while leaning way forward instead of standing up too fast. If you start from a prone position you won't just stand up first.

My workout today:

400m warm-up

20m A Skips

20m B Skips

20m High Skips

20m backwards run

20m high knees

easy stretch 5 minutes

2x100m strides

300,200,100,200,300 sprint ladder at 80% effort

(300-51.6, 200-31.0, 100-14.0, 200-29.8, 300-45.8)

5 minute rest

4x100m repeats from a crouched start like sprinters, progressively faster attempt, bad start 4th one

(1st 14.5, 2nd 13.8, 3rd 13.7, 4th 14.1)

quarter mile cooldown to parking lot

40 pushups

100 situps

Result: my right foot started bleeding by the 100m repeats, because of my torn-up shoes. I've been running in them for around 5 months, just threw them away right after this workout. They were flat as a pancake. Also, my thighs are somewhat sore

I do have another pair of relatively new running shoes, however they are the distance type. Should I invest in a pair of sprint shoes, or maybe wear my 400m spikes for sprint repeats?

How old are you? Anyone under 35 should be able to run a sub 12.

methinks1 wrote:

How old are you? Anyone under 35 should be able to run a sub 12.

Mo Farah 12.98

I would suggest gaining calf and hamstring strength with weights and working on agility.

You'll be fried and injured within three weeks.

Workout, day 4:

ran 7 miles at moderate pace this morning, strides and weights, then took 2 hours off before going to the track

At the track:

800m warm-up

20m A Skips

20m B Skips

20m High Skips

20m High Knees

20m Lunges

2 100m strides

8x30m push-up starts

5 minute break while I switched from my training shoes to 400/800 spikes

4x100m with walk back recovery

(1st 13.5x, 2nd 13.0x, 3rd 12.7x, 4th 12.3x!)

switched back to training shoes

half-mile cooldown around parking lot

Result: So far the workouts seem to be going well and I'm not feeling fatigued. That 12.3x is my new 100m PR by the way. I started the watch right as I started each 100m (out of a crouched, sprinter-style start), and stopped it as I crossed the line. So the times were pretty accurate.

The spikes definitely seemed to help. My starts are actually pretty good, and I think I'll start using blocks to sort of see how that feels.

I probably need to work on driving my arms back, though (on all of these repeats I was carrying the watch in my right hand because wearing the watch on my wrist is too difficult for me to accurately time them)

methinks1 wrote:

How old are you? Anyone under 35 should be able to run a sub 12.

I'm 20. I don't agree with your statement, but I think most males under 30 with good leg speed can break 12 with sprint training.

the guy12345678912345678912345 wrote:

I would suggest gaining calf and hamstring strength with weights and working on agility.

I'll try this. What exercises do you recommend?

Based on your gender, age, 400m split, and apparent dedication, there is no reason you shouldn't be able to go under 12.00 FAT if you can stay uninjured.

When you do it, be proud. Post a link to the meet results so that we can verify and be vicariously proud.

Also you don't need to use blocks, as long as you use a gun start and FAT timing, with a real wind gauge. You can use a 3-point start, I hear they can be just as good if you aren't sprint-specific.

Since you are so young, you should think now about a second goal for after you go under 12.00 FAT. Again, based on your 400 split, you should be able to do it fairly soon, even in zero wind. When you do, you should think about something like 11.50, or maybe 11.40 like it appears you mentioned in another thread. You WILL NOT get to 11.40 after 4 weeks of this training, but I do believe that you could get to 11.50 by next year, if not sooner, if you get that sub-12 within, say, 4 weeks of this stuff.

Your biggest asset is your age, and your ability to work your cycling quickly. Go crazy!

Also, Sprint geezer was talking about elite distance guys and sub-12 FAT, which I assume you are not, so you probably have a better chance than naysayers here think.

Let's say you do this, and hit 11.50 FAT--I would personally love it if you then set your sights on 11.00 FAT, for some reason that seems to be the magic number.

Uh, what do you mean by "a 100 meter dash time trial of 11.99 seconds" ????

I'm with SG on this one, it has to be FAT with a wind gauge, or the result will be b.s., even if you somehow measure yourself going 11.00 seconds.

So please clarify.

If what you mean is a sub-12 hand-timed 100m, then that is a nice personal goal, but means nothing in the broader context of whether you can actually sprint a sub-12 100m.

Assistant coach wrote:

Uh, what do you mean by "a 100 meter dash time trial of 11.99 seconds" ????

I'm with SG on this one, it has to be FAT with a wind gauge, or the result will be b.s., even if you somehow measure yourself going 11.00 seconds.

So please clarify.

If what you mean is a sub-12 hand-timed 100m, then that is a nice personal goal, but means nothing in the broader context of whether you can actually sprint a sub-12 100m.

I was going to get 2 or 3 people to time my 100 with stopwatches. I don't know of any meets that I can go to nearby to get official results, especially this late in the year. Maybe I should buy inexpensive official timing equipment or something?

Thanks for clarifying.

FAT with a gun and wind gauge is the only thing.

Here's something to think about: indoors. Forget about the 100 this year, and focus on doing an indoor 200, and also a 60, both of which you should be able to find a FAT meet for somewhere. You will have had longer to train, and those 2 distances, especially the combination of both, will tell you what you can likely run for the 100m, within a window of doubt.

I think that's the way to go. Don't force yourself with this stuff, sure you are young, but what you don't want is to get injured. Do you live somewhere in the south where it is warm, or do you have access to a good warm training environment in the winter?

Hey Word.

Just to add to the thread some more info, how tall are you? How much do you weight? Keep up the good work dude!

Re calculate wrote:

Hey Word.

Just to add to the thread some more info, how tall are you? How much do you weight? Keep up the good work dude!

6'0 160.

Assistant coach-- I'd rather just run the 100m and get a concrete time, rather than an indoor 200 or 60 and convert those times to a 100.

Are you going to be able to find an official meet somewhere to run this? I'm just asking because it is way too easy to cheat yourself out of reaction time and start time if you're timing yourself or even if a friend is timing you by hand. Though if you can get a good video of it that would help

With respect, the only "concrete time" is a FAT time from a gun start, as assistant coach mentioned.

Or, you could just state your goal as running a sub-12 hand time, and be done with it, understanding that it will not represent an actual sub-12 time unless it is around something like 11.5, or 11.7 with experienced timers timing from a gun start.

Puhleeeese find a meet with FAT timing, this could be a good thread.

oh, also, 11.5 or 11.7, with zero wind or a headwind

today:

400m warm-up

A Skips 20m

B Skips 20m

switched to spikes and ran 200m (36), 400m (1:16), 200m (33) and 400m (1:10)

20x knee drives on bleachers

20x calf stretches

switched to shoes, quarter mile cooldown

rest 3 hours

20 pull-ups

At this point I'm still relatively not tired. Also, today's goal was to focus on sprint form and not times. I might take one or 2 days break from sprinting for recovery.

I'm also still looking for a meet I can enter to race the 100m. However, I know someone who owns a timing business so I might just ask them to time me.