Thursday, December 21, 2017

speed, starts, technique

An easier workout today, low volume but still hard on the feet.  53º, dark, moist, and misty in Sewanee.  Emphasis on acceleration, and mechanics.
Hoka trainers on  
400m warmup, stretches, drills and more drills 
3 x 50m accelerations 
Puma spikes on 
starts from 400m start: 
2 x 50m from blocks  
2 x 100m from blocks - 13.3, 13 
Hoka trainers on 
3 x 100m w/ 30 sec rest - 14, 14.5, 15.5

Today was specifically to work on mechanics.  I've not done enough work on form.  Drills are like any technique study, they require repetition to become integrated in running.  I realized I was doing my B skip drill wrong by forward stepping.

I put spikes on and did 2 full speed starts, then two 100s with a beep start command at 400m race pace.  I try to hit it around 13, the issue is how long do I put up full power before I switch to the 'float pace'.   My second one was faster but it seemed like a lot of effort, close to 200m race pace.

My feet were hurting after 4 full speed blasts so I put the trainers on and did one short conditioning set of 100s.  145 lbs after workout.  Eating very clean.  Basically, fish and greens.  Some berries, nuts.

I found some decent sprint drill videos from a high school coach on form and mechanics, acceleration, and max velocity  Here they are:

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