I am 15 years old(Sophomore) and I ran a 23.39 indoors on a flat track last sunday which converts to a 22.99 since it was on a flat track. I have to run 22.8 to make states so can you guys give me any advice that can better my 200 time? I can maintain the same speed the whole race but what are some small things guys usually mess up on in the 200?
When do you have to run your qualifying time and will you have that opportunity on a banked track?
If you aren't slowing down, then you need to really work on your top end speed. Because you're a short sprinter, you should do pretty much all your work as alactic workouts. Basically, don't ever run anything over a 100 in practice. Occasionally, if you favor the 200 and 400, it's not a bad idea to get some longer speed endurance sessions in, but keep those at 300 or less and take plenty of rest. Training sprinters is a very interesting process and it's very different from training distance runners. I would recommend taking 2-3 rest days every week as well. The biggest things to keep in mind are: never run slow in practice (in fact, unless you're doing a lactate workout, you should never run a repeat slower than all out); and just because something is harder, doesn't mean it's better for you. You should always have something left in the tank after a practice.
Yes, I have 2 more invitationals where I will run the 200. One on a flat track and the last on a banked track
JamesJ9870 wrote:
Yes, I have 2 more invitationals where I will run the 200. One on a flat track and the last on a banked track
If you can get a couple of practice sessions on a banked track that would help you. If you can't don't worry but that would definitely allow you to take advantage of the banked turns. Do some of your reps on the turns. Practice your starts from the different positions you might be in because you will likely not know your lane until that day.
In the races themselves if you are in the outer lane make sure not to get complacent. I can't stand when my athletes line up in lane 6 because there is nobody to chase. They get a sense that they are ahead until they go through a couple of turns and other athletes make up the stagger. Keep this in mind during the race and you'll be better off because if everything else is the same it's actually the best lane to be in.
I agree with doing a lot of pure speed. You should never let go of that during the season although the proportions get higher as you go. Alactic is under 7 seconds. I don't allow my guys to go much past 50 meters. Allow at least 3 minutes rest between intervals or the workout is not alactic. Your creatine levels need to rebound. Those level come back around 85% after a 3 minute rest. Almost 100% at 10 minutes. So keep it at least 3 minutes rest when doing pure speed.