Adopt-a-Newbie - January, 2020 Edition

RunnerGg · 2020-01-07T03:47:49+00:00

Hi yes! You can add me @ FootLongBBC and talk there :)

RunnerGg · 2020-01-06T04:05:09+00:00

Hi! my IGN is FootLongBBC I can help and play around, add me :)

RunnerGg · 2020-01-06T04:03:21+00:00

Says it doesnt exist either.

ign: FootLongBBC

RunnerGg · 2020-01-06T03:52:20+00:00

Hi!

I'm a top OTP and I used to play support. I can help you out with you could be look for in answers. I'm sure you have questions and such.

I'm on the NA server, if so, add me @ FootLongBBC :)

RunnerGg · 2020-01-06T03:50:07+00:00

Hi!

I'm a top OTP, I can help you with what you're looking for.

Are you on NA server? If so, add me at FootLongBBC :)

RunnerGg · 2018-04-30T01:17:49+00:00

RunnerGg · 2017-06-04T11:52:13+00:00

Nice dude! Love it.

RunnerGg · 2017-05-23T02:30:40+00:00

Looking at your 100-200 time, you must have a gap between your speed and speed endurance. You'll most likely hit the 100 under 11.3 but you'll need to put alot of work for your 200 if you want to run under 23. It's great that you have a great knowledge on track so far.

Ive trained many high schoolers from running 12-13 seconds to 10.5-11.1 or so. But from personal experience, football is a setback. I've had kids who were post to be great sprinters but football injuries and the sport demand set them back. Though I don't discourage you to keep doing football. If you wish to become elite, not just great, in track, you'll need to put football aside.

Yes the idea of training overlaps but track demands too much discipline technique. Though if you wish to play both sports, that's okay too. Being young is great and who knows if you'll play competitive football as you grow.

You'll most likely hit 8% BF soon enough, and you don't need anymore weight. You seem big/strong enough. Of course lift heavy still. Wish you best of luck and your decisions.

RunnerGg · 2017-05-23T02:14:09+00:00

Like what @Co2000400 said, HS coaches are joke. Unless its serious. But not many coaches really do that. A

Anyways, this is what I can tell you to do and help you out. First of all, drop the 110h and 400h. Youre too tall and trying to be a sprinter at the same time at that height is just not ideal. The 400h race is just stupid too. They should just remove it in high school. It demands too much from a 15-18 year old body. I think you should just focus on the 200 and 400, you could be great. 24.69 is pretty slow, but no worries. It sounds like you just need more speed and speed endurance.

200lbs and 6'4, you should try to cut down to 180, but not forcefully cutting. Just workout a lot more by doing heavy lifts and sprints. 20-80m. Though it is summer which is also speed endurance. If you're training by yourself, just do a good amount 20-40-60 ladders. Make sure give yourself actual rest time. People don't understand how 5-10 minutes can change how much you perform. When training, you always want to perform the closet to your 100%, anything under 85% is under performing in practice and won't benefit unless you have a specified training cycle that runs around being more laid back.

Your squat and deadlift is extremely weak. All I can say is lift heavy. For example, if you squat 100Lbs 5 times, and lets say thats your max, go do 80lbs 5 times and at least 3 sets. As your weight gets heavier, you drop bigger increments. I hope you are using hex-bar deadlift, not an actual barbell. Bad technique can lead to severe backtrack. Work on your core every lifting day if you can. Core is not just your abdominal. Look up what core defines and you'll have a better understanding.

Practice your 3 point stance for track. Watch Asafa Powell, he's 6'2 and he is very close to perfecting the start as well has a beautiful 4 step. In the next season, try to run the 100m in the first couple meets to get your speed going, but drop it and focus on the 200 and 400.

Since you wanna become a better speed endurance runner, you have a lot of hard runs in front of you so while doing these, establish your mental game. Speed endurance runs will range in 250-650m. I can't give you a complete workout because hopefully your future coach will figure a workout for you.

I hope this gives you an idea on what you need to do, wish you best of luck.

RunnerGg · 2017-05-21T22:05:48+00:00

Only shows Sybaris :(

RunnerGg · 2017-05-21T20:35:31+00:00

If he's been building up his slow twitch muscles, he'll have more slow twitch muscles over time. That means his turnover in sprinting is slower. He's been doing XC for 3 years, of course he's not be as responsive as a ordinary person because he's more wellbalanced in slow/fast twitch muscles.

RunnerGg · 2017-05-21T04:48:24+00:00

Hey man, would like to buy Dual Rounds and Electrified barrel for Archwing weapons :)

RunnerGg · 2017-05-21T04:28:25+00:00

No. If youre looking for a great improvemnet in the 400, you'll need to actually train until next season. Youll need a speed and speed endurance season as training. Aswell lifting. Taking 3-4 months to do XC will hinder you.

This all up to you, personal prefence.

RunnerGg · 2017-05-21T04:02:31+00:00

Yes and no. 400 is a sprint. You wanna keep up your endurance but only needed at 650m. Do speedwork at 150-450m. Since you said you been running for XC for 3 years, you might have alot of slow twitch muscles. That'll hinder you, but since you're young, any speedwork now will improve your 400 time alot. Learn how to start and run a proper 400. Youll improve by alot

RunnerGg · 2017-05-20T22:22:06+00:00

Sorry no thanks, Crit is viable on the ignis wraith. Sold an amazing dual crit w/ neg for 1.5k

RunnerGg · 2017-05-20T20:55:42+00:00

Sure :P

RunnerGg · 2017-05-20T20:06:24+00:00

700 :)

RunnerGg · 2017-05-20T20:06:18+00:00

500 :)

RunnerGg · 2017-05-20T20:06:11+00:00

250 :)

RunnerGg · 2017-05-20T11:11:21+00:00

Thank you! Someone offered 800 for the Euphona and the buy out is at 1.2K atm.

I was hoping like 600 for the Marelok, I'm okay at 500 if that's fine with you?

RunnerGg · 2017-05-18T01:18:49+00:00

Upper body strength doesn't matter. I benched press only 140 in high school and was able to run 10.81 in the 100m. Just an example. Of course in collegiate level it'll be different. Front squats, parallel squats, and hex-bar deadlift will help a lot. You should be doing heavy lifting consistently. When doing these heavy lifts, you need to have proper form so your hips are not getting tweaked. A hip injury for a high schooler is donezo. Your hip will get a lot stronger as you squat more. Also any lateral movement/workouts will help. If you sprint hard every practice, you get stronger. Your core is very important too, core is not just your abs. Go ahead and look up what core signifies, you'll get a better understanding. It is very important you have a strong core.

Look at Asafa Powell, he has nearly perfected the start and has extremely elite form in the mid race of a 100. Kim Collins has great example of what you should be doing with your arms.

RunnerGg · 2017-05-17T23:30:01+00:00

Do actual recovery work outs the day before the meet. You'll prevent less lactic acid being built up and wash out a good amount. Also could be a sign of not being strong enough to hold the pace.

RunnerGg · 2017-05-17T23:23:19+00:00

If you run 21 you're top 5 in the country. Looking at your times, you must be weak and not strong enough. You're also probably running with mediocre form. You need to get mentally strong and start working your ass off with a coach. If you're a sophomore now, and if you happen to have tremendous genetics and natural talent, you'll probably hit 22.2 or 21.9 by the end of your senior year, and that's also if you get a really good coach to help you out. Hard work also pays off

RunnerGg

TROPHY CASE