Hi guys,
I'm training for the middle distances and my week consists mainly of easy mileage that I follow up with strides once a week, a tempo run, some mile pace work and vo2max repeats.
For the past half year I also have a day where I do a workout to improve/maintain top-end speed; I either do flying 30's, short hill sprints or all out 50m/100m repetitions with long recovery. 3 weeks ago I did 4x100m and decided to time the second repetition. I ran 12.5. It was a nice (unofficial since it wasn't FAT and I've never done an FAT 100m) pb and so I was pretty happy. This week I did the same workout and managed 12.8 only. The two weeks before this I had done flying 30's and 5x50m respectively. I also am doing easy distance runs and tempo/vo2max work in between all of this whereas the week before the 12.5 I had rested completely due to banging my knee against something.
If this was too long; my question simply is can sprinting ability vary from week to week?(example: you're in 12.5 100m shape one week, then one to three weeks later you can only manage 12.8/9. And does tapering to bring out your best performance after a heavy training period involve taking multiple days off with touching on speed maybe once or twice in those days off? Would appreciate any time taken to help me out and sorry if this was poorly written or is confusing.
I also am sorry if my slowness offends you guys since I know almost all of you can run this pace pretty casually at the end of a rep session