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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