I've been running some indoor meets, 60m. My start is really good, 0-30 meter but 30-60 is lacking quite a bit.
How do I improve that area? What is 30-60m phase called?
I feel like I should be running sub-7 with my start but everyone catches up quite easily the last 30 meters.
Thanks for any helps
Man-o-man wrote:
I've been running some indoor meets, 60m. My start is really good, 0-30 meter but 30-60 is lacking quite a bit.
How do I improve that area? What is 30-60m phase called?
I feel like I should be running sub-7 with my start but everyone catches up quite easily the last 30 meters.
Thanks for any helps
Acceleration/max velocity phase.
Patch 30s?
Ask sprint geezer.
Does he have somewhere I can contact him? Otherwise It'll be kinda hard to ask him, I'll just have to hope he reads this and answers!
Is this your main event area? By saying that you've "been running some 60's", doesn't sound like you're a sprinter.
Haha, yeah I'm sorry. That sounded quite, strange.
Done two meets so far, 7,10, 7,09, 7,07 are the times. However my first 30 are extremely good whereas the latter part is extremely lacking.
I can't run too much since im struggling with shin splints, right now I'm happy if I can do 2x sprintdays with around half the amount of sprints that my sprinterfriends are doing.
Thankful for any help! =)
You might be able to go sub 7 when you get over your shin splints or just on the right day (even with no improvements).
But as far as training exercises go, from what I've gathered from picking different posters' and articles is that flying sprints (without a hard start) or certain kinds of plyometeics (such as multiple jumps or death jumps, though you'll have to check the height recommended for top end)
Alternatively maybe try putting just a little less into your start so that you can expend that energy later in the race.
Sprint geezer left the boards but he left behind several good threads. Coach D, Lease, and Bad Wigins have some good advice. SpeedEndurance has some good stuff too
Okay thanks, I've been trying to not run too far because then my shins get worse. So I've only been doing 30 meters sprints and have been expecting the pieces to fall in line on meets where I run the full 60, maybe I should try some flying 30's!
As stated, you need to work on your top speed phase by isolating it.
its likely you are over cooking your accel and not getting into the right mechanics for top end!
what has your coach said?
BUt simply do a rolling start over 40m and then 20m fly (flat out with hops nice and high, stand tall and good rotation of the heal)
as for plyos would recomend single leg hops and also hurdle jumps
He hasn't really said anything, unfortunately...
I'll try some 20 flys on wednesday, thanks for the help! I'll be back with splits :D
Me again. Looks like there is some agreement on flying 20s, patch 30s, whatever to isolate acceleration/max velocity.
Like the poster above, I'd really recommend speedendurance.com
Hi, yeah, I've been reading a couple of articles from Speedendurance.
What do you think I have to hit on my flying 20's for sub 7? 1,96?