After distance running for several years, with zero true/raw/basic speed work, about a year ago I read on the importance of alactic power for distance runners. The science oriented person that I am, I tried doing a few 100m sprints from a standing start to gauge my power after 3 years ranging from 50-100mpw. When I looked at my watch, I was SHOCKED. At could run only slightly faster than my 5k pace (in the 18s). I tried a few more rolling, and it made little difference (17s). People here may think I am exaggerating or blatantly lying, but it is true.
Absolutely embarrassed by my performances, I have for the past year dropped my mileage to less than half of what it was, worked on speed 2 times a week, and consistently worked on squatting and cleaning and jumping. My vertical has improved from 12" to 25" (seriously) and my lifts almost doubled. My sprint times, however, have only improved to 5.9 40y and 14.9 100m (hand-timed with standing starts). I am really feeling a bit hopeless at this point.
You may say it is just genetics, but as a youth I played football and could run a 4.9 40yd dash and a 12.1 100m (FAT).
I think the issue is more with coordination than in terms of recruiting those fastest twitch fibers, because, also not exaggerating, I can run the same sprint times up moderate hills, downhills, and on flats, and when I "just stride" moderately, I run as fast as when I sprint. My legs just won't turn over any faster.
Is there any hope?