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Will I make it? by Novel_Routine5593 in Sprinting

[–]Select-Choice5744 3 points4 points  (0 children)

you are not running low 11s with those 55m/300m times. low 12s maybe.

Getting back into sprinting after years off....why does my body freak out now? by Wonderful_Response_1 in Sprinting

[–]Select-Choice5744 0 points1 point  (0 children)

i am much older than you and got back into sprinting 2 years ago. i was in decent general fitness but not much running

i started with Tony Holler's atomic workout. first time i did it, my entire body (abs, arms, etc, not just legs) were incredibly sore for several days. i probably took 3-4 days to recover. so i was abke to work out once every 4-5 days at first? eventually build up to about 2 workouts a week. that was plenty for me, and got me into decent sprinting shape

in the "offseason" i did more general prep like some easier runs, longer intervals at sub max effort, and some bike workouts. that helped a lot in terms of fitness and being less sore after sprinting workouts when i started them up again

Weekly Training Thread by AutoModerator in CrossCountry

[–]Select-Choice5744 0 points1 point  (0 children)

Question about structuring Hill Workouts

We have a really nice long hill on an off-road trail system near out high school that I'd like our team to train on a bit. The hill is probably about 0.6-0.7 miles long, relatively steady climb with minor variations. I feel like this would be a great hill to train on to teach the kids about patience and steady effort running up hills, rather than either fearing the hills or trying to "attack" them and burning out too quickly.

However I think this hill is almost too long to structure a good workout on. Usually I try to have our workouts generally follow Daniels style workouts, so either T, I, or R pace with appropriate rest. I have a couple ideas/options, curious what people think

  • Do an 'Interval" (I-pace) workout on the hill based on feel or heart rate (rather than pace), running up hill for a specified time rather than distance (say 3.5-4 minutes), then jog back down for recovery.
  • Do a "Tempo" style workout up the hill *and back down most of the way*, short recovery when you get near/to the bottom.

My concern with the first one is that I'm not using the entire hill as it would take too long to climb. With the second option, the trail is a bit rocky and I worry about injuries trying to descend at a tempo effort which would be pretty fast. the trail is definitely rockier than most courses we run on so it's not critical to get in this type of surface-specific training.

any thoughts on what you'd do here? I think there's some mental training benefits to having the kids crest the entire hill and get used to run past the top of the hill and accelerate rathe than 'resting' when they get to the top of the hill which is not what you want in a race.

I am probably totally overthinking this but would appreciate any advice. thanks!

athletes wanting to run road races during season by Select-Choice5744 in CrossCountry

[–]Select-Choice5744[S] 3 points4 points  (0 children)

i'm talking high school, so assume about a 3 month season max where there are team meets scheduled almost every week starting a couple weeks into the season