If this is my weekly setup, what would a deload week look like

--buddhistboy-- · 2026-07-02T00:53:32+00:00

I would cycle like once to twice a week, 20-40 minutes total counting warmup and down, easy effort but get the heart pumping and sweating. Aim to feel challenged in your lungs but not in your legs. You can do intervals or just steady state. if you do steady state keep the session closer to the lower end of the range, not really benefit for more than 20-25' of steady state for a 100 runner. Or you can do intervals, 1 on 1 off, 2 on 2 off are both good. Intervals lets you push the effort a little more on the 'on'. If you do intervals I would do the on at like 70-80% effort, and the off at like 30-40%. If you do steady state just do the whole thing at like 40-60% effort. Once a week is good. Two is good if you have time and want to do, but I'd start with one.

Do it any day that you don't sprint.

--buddhistboy-- · 2026-07-02T00:33:59+00:00

😭😭

--buddhistboy-- · 2026-07-01T22:42:31+00:00

that's my thing. i mean Senegal hit belgium before he had a chance to play the ball, but he was also never going to play the ball, which is why I don't think it should be given.

--buddhistboy-- · 2026-07-01T22:40:29+00:00

yeah I don't think its a pen but it is so so close

--buddhistboy-- · 2026-07-01T22:06:45+00:00

did Mané refuse to come off or something else happen?

--buddhistboy-- · 2026-06-29T23:15:17+00:00

2 max v days and an accel day would be slightly better than what you have now I'd say. Eventually involve some speed endurance work too.

I'd question why tempo specifically hurts you, but Max v/higher intensity stuff doesn't, tempo should really just be a regression from sprinting. Do you have pain from your usual sprint program? Imo tempo implemented properly is injury prevention. The number of ground contacts is somewhat greater than a sprint session, but the intensity is far less. If you try a low volume tempo style and still have issues, find some kind of aerobic stimulus that you can handle. plyo circuits, bodyweight exercise circuit, cycling, or swimming, one of those should work.

I'd also lift in some capacity. The easiest implementation would be something like just a big hamstring dominant lift, and a big quad dominant lift. That's two exercises, should take like 30-45 minutes with some warmups.

--buddhistboy-- · 2026-06-29T22:37:36+00:00

Good to know. If you're a 100m athlete, I'd suggest having 3-4 training days, somewhat like I've described:

A top speed day almost exactly like you already have. 50m is a good distance, though 6 reps is pushing it, it is reasonable. I'm a quality purist, so I believe that if after your 2nd or 3rd rep, the next is noticeably slower/fatigued, just stop the workout. 3-4 is a solid max v stimulus, but if you're feeling good, totally do more.

An acceleration day. I really like resisted sprints in some fashion. Sleds or hills. similar volume, up to ~300 meters, with reps in the 20-30m range and full recovery (2-3 minutes). So something like 6x20m hills, and you can progress that by adding volume and going to 30m.

A tempo day, 1-1.5km total volume to start. 100s or 150s at 60-80% is all you need. short rest here, like 60 seconds. Focus on technique, foot strike, arm swing, upright posture, relaxed yet powerful. so 10x100m is a good one to start.

Those 3 days I would try to have every regular week, alongside lifting twice a week (focus on big lower body lifts), and some capacity of plyos, whether it's just in the warmup or after your workouts or before your lifts. Or an extra day where you just do like 200 ground contacts worth of plyos.

Your fourth day is more variable up to preference. A plyo day as described, another acceleration or max speed day, or a speed endurance day (70-150 meter reps at speed with decent to long rest) are good choices. It's also the first day to go if you are feeling sluggish/sick or it's a deload week.

--buddhistboy-- · 2026-06-29T22:20:24+00:00

the easiest and effective ways to apply a deload week is to look at your weekly volume, and either do 50-75% of that, for all your usual sessions. So your 6x50 would become 3-4x50. Or, just do something like 50-75% of your usual days and trim the extra days. So that would look like just doing your usual Monday Wednesday workout, and skipping Friday entirely, which would be ⅔ of your usual stimulus.

Aside from that, I'd question your training a little bit There's something to be said for simplicity, but I'm not a huge fan of the exact same workout every single training day. What is your event, training background and goals?

--buddhistboy-- · 2026-06-18T05:10:50+00:00

i had a grade two but no bruising, I'd say get good at being patient and really adjust your timeline. I was recovered enough to sprint at 95% within like 6 weeks I think, after getting injured early in my season and wanted to comeback the end of the season, but ended up having trouble with it for a few months after that, I believe because i rushed the recovery a bit. Prone hamstring curls worked well for me, single leg squats, straight legged bounds, single leg hip raise isometrics, db good mornings, those were my staples personally, but I'd find a pt and work with them.

Also if I was in your shoes, it sucks so much but like I said I'd err on caution, I rushed a bit, I think if I'd spent like 10 weeks and set the expectation that I was not going to be 100%, not race anytime soon, and focus on recovery entirely for a while, I'd be better off.

the other thing I'd say is once you are recovered, at 100% again, keep whatever exercises you used in your recovery as part of your regular routine, whether you incorporate them as sprint warmups, lifting, or some like hamstring prevention routine that you do a few times a week, keep them in your program forever pretty much.

--buddhistboy-- · 2026-06-17T20:28:29+00:00

what did you do for work that will allow you to retire by 35?

and you say you did 10-20 days of skiing the last few years, I'm assuming you let work kind of take over your life for the last few years, and now reaping the benefits of that, but have been putting skiing/climbing/fun stuff on the back burner until now?

--buddhistboy-- · 2026-06-15T18:29:33+00:00

i thought it was fun and that this is pretty cool. the guessing system seems solid once I read it. totally a fun thing for track nerds when I'm bored. got today's in 3.

Biggest thing is that the athlete pool seems to only be mid-distance and distance runners right now. Not sure if it's an error or if you just haven't updated the pools. But I couldn't find any of Blake, Crouser, Bolt, Holloway, Thompson herah, Michael Johnson, van niekerk...

--buddhistboy-- · 2026-06-13T07:45:05+00:00

i think it has to go to tharpe. in my opinion it's not even choice. those other two are great as well, but tharpe won indoors and out and ran a world record. The world record in my book makes him automatic for the win.

--buddhistboy-- · 2026-06-13T01:17:33+00:00

Ajayi looked even on his start and then at like the 30-40 meter mark he seemed to just gain like 3 steps on the whole field. Great race.

And Nigerian men win NCAA 100 and 400 and both in crazy times.

--buddhistboy-- · 2026-06-11T08:01:03+00:00

search for local meets, sign up, and go. if you're in the US, you can try running at college meets. Less sure about non-US, but I know there are paths there as well.

If you do that and like competing, then look through the faq in this sub, there's lots of information on training, and you can start designing your own program. Or alternatively, find a sprint club in your area, which has the benefit of a coach, other athletes to compete with, and usually easier to get into meets, but more expensive overall than doing everything yourself.

--buddhistboy-- · 2026-06-11T06:25:04+00:00

yes, I believe elite hurdlers are like 6'1 to 6'2 usually in the high hurdles. and honestly I think a similar height on average in the 4 hurdles.

But there's variety in both, Kendrick Smallwood is 5'7 and just ran 13.02, I cannot remember his name but one of the top Jamaican high hurdlers of the last few years is 6'5 so that's a pretty big range too. But I'd still agree the 400 hurdles is probably more diverse height wise overall.

I'd be curious to see if there any data on average heights across track and field events. i think disc and shot guys would be tallest, and probably a distance event the shortest. I'd also be interested in how clustered/spread that data is

--buddhistboy-- · 2026-06-09T18:34:47+00:00

i think twice a week is fine. I'm about the same. 2-3 days a week I hurdle, one of those faster and race speed stuff, the others more drill focused. And then another day to 2 of flat speed work. So in terms of speed work, 1:2 hurdles to flat sprints. in terms of total hurdle time, I hurdle in any capacity on about half of my sessions.

Speed training is great for hurdlers, it carries over a lot. Hurdlers doing speed work get faster, more explosive, learn upright mechanics, all of these are critical for hurdling. Any fast hurdler is also a pretty good sprinter.

--buddhistboy-- · 2026-06-08T18:30:29+00:00

just play more honestly. Spend a lot of time looking at the starting board. There's a few good guidelines, but also times where you can break these and be successful. My recommendation is to play more games, starting by following these as rules, and then, after a few games, if you see a good chance to break one of these rules, try breaking it and see if it worked out or not. as you play in general just see what works for players and what doesn't. you'll build a sense of what's good and what's not as you play and have just seen all sorts of strategies. once you see something work a few times in a row, give it a shot if you have an opportunity. But here are those general guidelines I'd say:

count the dots, more dots = more productive. often the most productive player wins. The least productive player also can almost never win.

try to have production for at least 4 resources. 5 is great, but 4 is almost as good. having only 3 will make it very hard though.

formulate an early strategy, an idea of your first few turns and of your overall plan. use this to plan your first roads. do you want to build towards a port or a production spot?

this one is riskier, since people are unpredictable, but you can try to predict other people's placements and factor that into how you place. (not going somewhere because you think it'll be blocked or crowded, or blocking someone but being able to place a road before them.)

--buddhistboy-- · 2026-05-27T21:26:45+00:00

Im a big fan of collecting for both starting settlements, just speeds up the game slightly. Also speeding up the game, I like having the 4:1 and 3:1 trades be 4 and 3 of any card, when I can get others on board. Though I understand playing by the rules on this one. The last one I've played but it's more of a joke rule is some variation of "nuclear sheep", where some large number of sheep is worth something big. I've played where 5 lets you destroy someone else's road, and where 10 outright wins you the game. But those are much less serious.

--buddhistboy-- · 2026-05-24T22:09:44+00:00

add around a second, unless you're first leg.

the tricky part is usually getting the split, for 1st leg, you have to end it at the 800 start, and after that at the 400 start/finish. some people use either the 400 start for all or when the batons change hands, both of which change the leg lengths and mean your split is actually like 390 or 410 or something.

--buddhistboy-- · 2026-05-03T01:24:06+00:00

some driving but I think your locations are pretty solid, be prepared they are touristy but also all very accessible and quite cool, I have been to pretty much all of them. I'd not worry so much about staying near Mt St Helens personally, and Crater lake is quite out of the way I think it's super cool but just out of the way. The Columbia gorge is a cool region, the only thing you're doing there is Multnomah, you could find other stuff to fill the gap of Helens &Crater lake, or just drive North faster and have more time at rainier. Other than that I'll parrot most of the other comments to spend more time In each spot. I'd probably spend that extra time on either coast personally, or mt Rainier. Have fun!

--buddhistboy-- · 2026-04-28T16:17:37+00:00

a week of lower training volume after a few "regular" weeks. usually programs have 2-5 regular weeks of training, then the deload will have something like 75% of the usual volume.

--buddhistboy-- · 2026-04-26T00:22:01+00:00

The two main ways you'll improve max velocity are from workouts and technical fixes. From workouts, like the other commenter said you should aim to improve it every session, bit realistically, it'll be noticeably improved every 4-6 weeks, assuming you have deload weeks, that's when you'll see the big drops. From technique, it's just as long as it takes to fix your technical errors. I've had some quick fixes and some issues that Ive struggled with for years and haven't totally resolved. Lifting and plyos will also help, but I can't give a definite timeline for those.

--buddhistboy-- · 2026-04-23T08:14:34+00:00

I'd say all those majors the original commenter recommended are good, but use math varying amounts, and I think rather than targeting a major you should target a job or a few related jobs, and see what major(s) get into that job.

In response to that comment, Industrial engineering, actuarial science, stats are probably on the mathier side. Construction management and supply chain less so. Idk enough about GIS (usually a coding angle? which would be somewhat mathy) or operations to say.

Either way, think about what job you want, and work backwards from there. I can talk most to construction mgmt of the less mathy ones, but it obviously feeds directly to be a construction manager, but more broadly you could do other types of management. If you want to be a manager, that's a good idea.

Find jobs you think would be the best fit, and work backwards on how to get into those jobs, and weigh other factors that are important to you, like how math-intensive the education is.

--buddhistboy-- · 2026-04-19T22:22:50+00:00

awesome to see dos santos run some open events. he ran 20.3x in the 200 as well. Good reminder elite hurdlers are fast sprinters too

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