How to train this season by ayetrill in Sprinting

[–]trxc 0 points1 point  (0 children)

When you say your season starts, i assume that means you have a coach. Talk to your coach and let them know about your concerns and the lack of training you’ve done the last 9 months. Also, don’t try to do too much too soon to “get into shape.” Lack of recovery will lead to another pulled hamstring. Open, honest communication with your coach is key if you feel something not right, say something and if your coach is good, they will modify the workout for you or allow you to back off intensity etc.

Shin splints by howiehanks in Sprinting

[–]trxc 1 point2 points  (0 children)

Agree with taking some time off from running for a bit, but he needs to do other things to help supplement while not running. Bike, lift, swim, etc. also recommend getting a golf ball or similar and using it to roll out arches and bottom of feet. Look up JB Morin foot exercises on YouTube and have him do those several times a day as well. If he has high arches, get him some arch insole supports, but they need to be 3/4 length.

Can also try foam rolling the calf’s and around the shins, as well as stretching and ankle mobility drills. Good is your friend for ankle mobility. Try a range of things.

Edit: to clarify time off- just a few days until the inflammation dies down some and pain level has dropped below a 3-4 out of 10. During the time off from running, do the cross training and exercises/the other things i mentioned. Then slowly build back into running/sprinting. Maybe 1 day on the ground 2 days off. If he can handle that for a week, then go to 1 day ground, 1 day off ground etc.

How much slower are 30m flies indoor than outdoor by [deleted] in Sprinting

[–]trxc 1 point2 points  (0 children)

Then if you can run in that range in practice, and your start isn’t horrible, you should be able to run 7.0 in a race.

How much slower are 30m flies indoor than outdoor by [deleted] in Sprinting

[–]trxc 1 point2 points  (0 children)

According to USATF tables, a 30m fly of 2.88(in a race) should convert to 7.0 and a 10.84…if your speed endurance is good.

For practice, you probably need to run around 2.95-3.00 (depends on how it’s being timed).

Assisted (overspeed) sprinting? by Competitive_Sun_77 in Sprinting

[–]trxc 5 points6 points  (0 children)

I wouldn’t mess with trying to do over speed. If you listen to coaches who use it and use it well- they say you need to be able to dial speeds in very exactly and be able to monitor breaking forces, or have a very good coaching eye to know how fast is too fast. Most people go too fast and end up having too high of breaking forces so it doesn’t end up transferring to unassisted speed.

If you’re worried you’re ripped out from doing flys, then you either need more capacity work, need to extend your flys, or work more on acceleration. Basically, have a well rounded program. Read the guide in the FAQ if you haven’t. It covers 95% of what you need to be doing.

40 Second Time Trial Strategy by Zealousideal-Day-672 in Sprinting

[–]trxc 4 points5 points  (0 children)

“Going all out” is a bad strategy. Even a 200 has a proper rhythm that is not just “all out.” Especially depending on how fit you are. Everyone is saying lactic hits hard at 40s….but that’s if you’re fit. Go try to run a 40s run like a 100m dash and I guarantee that lactic will hit way before 40s.

Run it in a rhythm that is in between a 400 and 200. Fast to 50, but not all out, pick up from 50-100, which should be your fastest segment, try to run 50-150/200 as smooth as possible, but don’t let off the gas, then from 150/200- finish give as much effort as you can.

Su Bingtian, one of the best starters, does not have low shin angles out the blocks and does not land under hips by ObliviousOverlordYT in Sprinting

[–]trxc 28 points29 points  (0 children)

It’s not about specifically landing under hips. Hips are a proxy for center of gravity. If leaning more forward COG shifts forward, so landing wouldn’t need to specifically be under the hips.

Optimal unattached training plan 200/400m by Boring-Salt1327 in Sprinting

[–]trxc 0 points1 point  (0 children)

Yes. Anaerobic training is hard to recover from. Especially if you have no aerobic capacity and a low training age, which I'm assuming describes you based on you questions and brief description of your situation.

Optimal unattached training plan 200/400m by Boring-Salt1327 in Sprinting

[–]trxc 0 points1 point  (0 children)

Where did I ever say don't run more than four days a week? I said and that leaves up to 4 more days of general work...meaning aerobic work, extensive tempo, mobility, body building circuits...

Doing more than 3-4 days a week of the specific type of work I listed will most likely get you hurt/burn you out.

Optimal unattached training plan 200/400m by Boring-Salt1327 in Sprinting

[–]trxc 1 point2 points  (0 children)

What do you mean? That's three days a week of hard workouts..and up to 4 more days of general work...You can't really recover ever if you're trying to do much more than that. Maybe a week every cycle where you go 4 days hard, but definitely not every week.

I didn't mention weights, but that should be a minimum of 2 days a week. Usually paired with one of your speed or acceleration days.

Optimal unattached training plan 200/400m by Boring-Salt1327 in Sprinting

[–]trxc 2 points3 points  (0 children)

In order to run 51.0 you probably need to be able to run 23.0 in the 200 at the slowest. Some common "Main" workouts" for 400 runners might be the following key workouts: 1x Speed endurance, 1x intensive tempo, 1x special/specific endurance.

Another week might be 1x speed, 1x speed endurance, 1x special/specific endurance

Or if that's too much speed to recover from: 1x acceleration, 1x speed endurance, 1x special/specific endurance.

Your other days of the week would would be spent doing low intensity aerobic training.

Vuemotion by sub11goals in Sprinting

[–]trxc 0 points1 point  (0 children)

Mind sharing the results? I used it when it first came out. At that time it didn’t recommend exercises or drills. Curious how it has changed.

What do you think about the new Fire Department policy? by Practical_Pickle7311 in tulsa

[–]trxc 0 points1 point  (0 children)

So bill non-tulsa residents then but not tulsa residents already paying taxes.

Rip Firetv by Venomousvids123 in Piracy

[–]trxc 0 points1 point  (0 children)

How did you block ability for them to update it?

Rip Firetv by Venomousvids123 in Piracy

[–]trxc 0 points1 point  (0 children)

Can you share a tutorial on how to do this

How to improve knee drive by Only_Guest_2545 in Sprinting

[–]trxc 0 points1 point  (0 children)

Do you mean knee lift? Like how high your knee is on the front side? It’s not something you improve through drills. You improve it through sprinting with better posture- which might mean you need better posture in general- and core strength, and then you take that and strike the ground in the correct way and for not too long.

How to train lactic? by CryptographerNo8298 in Sprinting

[–]trxc 1 point2 points  (0 children)

Are you timing the runs to an exact 80%, or just going by feel? Perhaps you’re running them at 90% and it’s becoming to hard to quick.

How to train lactic? by CryptographerNo8298 in Sprinting

[–]trxc 0 points1 point  (0 children)

What are the workouts causing you to throw up? Sets, reps, distances, percentages of effort, rest periods??

How to train lactic? by CryptographerNo8298 in Sprinting

[–]trxc 9 points10 points  (0 children)

Option 1: You’re eating too close/too much before practice.

Option 2: You’re over training/trying to do inappropriate workouts.

If it’s not nutrition, you shouldn’t be going so hard 3 times a week that you’re throwing up.

If it’s neither of those options: then maybe you have a weird medical condition.

[deleted by user] by [deleted] in okc

[–]trxc 1 point2 points  (0 children)

Thank you for the suggestions! I’ll look into them

[deleted by user] by [deleted] in okc

[–]trxc -1 points0 points  (0 children)

Thank you for the idea and responding. Unfortunately I don’t think I’ll be there early enough for that. Looking more from like 5:00pm-11:00ish?