Can I run 9.35 for 100 meters?! FLYING 20m SPRINTS
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- เผยแพร่เมื่อ 26 มี.ค. 2019
- Watch my latest #WorkoutWednesday video to find out!!
The answer is no, I cannot run 9.35 for 100 meters. Not even Usain Bolt can do that!! BUT I was able to run a few fast 20 meters on the fly. It was fun to test my top end speed, another piece added to the puzzle that is #Breaking11!
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Nick Symmonds is a two-time Olympian and a serial entrepreneur. He is the founder and president of Nick Symmonds, LLC and the co-founder and CEO of Run Gum, a caffeinated chewing gum company that gives people a quick boost in energy and focus with their revolutionary energy gum.
Nick holds a degree in biochemistry from Willamette University. He is also an Eagle Scout, a published author, and an accomplished fly fisherman and mountaineer.
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Sometimes, it just feels soooo good to spike up and rip down the track as fast as you can. Know what I mean?!!
yes
Nick Symmonds hell yeah!!
Sure do!
I absoFUCKINGloutly understand that feeling, and I miss it! Can’t wait to get back training
Yeah I know what u mean
I can run 9.35 meters in 100 seconds
haha!! 😂😂😂
u sir...made me laugh
Haters Hangout very nice
Haters Hangout i can too with a typhoon at my back and a flying start
Perhaps that's not that easy, what counts as running? And no running in circles., might not be that easy to run that slow.
Dude just did a 45 min warmup to sprint for less than 10 seconds
Welcome to sprinting
In fact the shorter the effort is, the longer you should warmup
Adren thanks. I don’t have much experience in track. I am going to do it this winter to get faster for Lacrosse and soccer. But thanks for the helpful info🙌
Tyler Sandow very sensible. Never seen or heard of a warmup for this but without it there's a high risk of injury as an adult, and they all do it.
Tyler Sandow I've injured a hamstring after a thorough warmup and getting up to speed
Nice work, Nick. It's good to see someone directly measure the most valuable commodity in sports: top speed.
A few points:
1) A 1.86s 20M translates to 24.0 MPH. For reference world class sprinters (like Carl Lewis and Ben Johnson at their absolute best) hit 27.0 mph.
2) Based on my model, 24.0 MPH would translate to a 10.90 s 100M. This assumes proportionately good start and acceleration.
3) I'm not entirely convinced that you were at top speed when you hit the first freelap cone. The distance and number of steps prior would suggest that you likely were not, although certainly close. Your measurements could be understating your top speed by say 1 to 2%.
thank you for the feedback!!
10.9-11.2 100 me 11.7s squat 160 weight 108 pound
Robert Snider wow actual research good job man😂😂 I hate when commenters say things with no back up
Tryhard
Ur method is incredibly wrong
Nick, if you could keep that up for 800m you'd break 1 minute 15 seconds!
T C lmao basically impossible xD
T C he cant
Relax_Rombey how come?
@@TC_83 Seriously?
@@user-sw3er4dk6k Obviously (I thought) my original comment was a joke!
As a distance runner, this sprint training is such an eye opener! Seems a lot shorter... Most likely just as hard though. Cool vid
hard in a different way. I've got a lot more respect for sprinters now!!
I would say it's slightly harder because there are 2 elements to sprinting, acceleration and top speed,and you don't develop them the same way. They both require just a much will and effort Imo.
Distance running takes 100x the amount of mental strength. Although you could make an argument for there being more skill involved in sprinting, distance running requires you to stay strong for many minutes (and sometimes hours). No disrespect to sprinting, but imo, distance running is much harder and takes a lot more out of a person
@@kryptgmd definitely agree with you distance running takes so much more dedication
James Burry i was still a good sprinter until 40 but some time later i lost form and coordination. When i tried it again in my 50s i injured myself putting in a hard effort
Nick 1 year ago: I’m a long distance runner at heart. Nick now: Ight ima sprinter now
I watch your vlogs from 2017 when I’m down or don’t want to run, and they inspire me to get my ass out the door. Thank you for inspiring us. I love your podcast too. I love these new workout Wednesday’s!
thanks for following! Trying to put out content that is educational, motivating, and entertaining!
You have it right Nick. The speed is definitely there for sub 11. Start and acceleration work will get you there. I like the method John Smith has taught his sprinters to drive with head down to get your body in the best power position. Keep it going!!
John Smith is a legend! I really need to figure out my start. Coming soon!
@@nicksymmonds Looking forward to it. Are you being coached by UO sprint coach?
Most world class sprinters have a top-end 10m split of .82-.84s but can only hold it for 30-40m and generally comes in the 50-90m marks in the race. I don't see why people have doubts that former olympic athlete in the 800m shouldn't have this kind of top end speed (which btw is a full .2s slower than bolts fastest 20m split, doesn't sound like much but it is). Also as a note these world class sprinters generally have a 1.8-1.9s initial 10m split. These guys are the most explosive starters in the world - with maybe the exception to some of the fastest NFL players. I would reckon Nick is probably close to a full half second slower starter (although I have no proof or data) which would put him around 2.3-2.4, next split would be around 1.1s or so. Splits 20-50m would be around 1s avg (give or take) and 50-90 would likely be in the range of this video at .93s or so. Last split would be a little slower or roughly same speed depending on athlete's speed endurance but lets assume its back to a 1s split. With all these splits in consideration Nick would be running an 11.03s 100m - this is data extrapolated from world class sprinter splits. But as Nick said speed endurance and starting isn't his strong suite - he wouldn't be finishing as fast or be able to hold his top end speed as long which would likely add a few tenths 11.33s. Work on a stronger start to shave a few tenths and speed endurance to hold that top end a little longer and he could break 11.
Fun reading so many posts from know-it-alls! 🕺🏼
Great job and keep up the great work/videos! So excited for the block workout cause I run the 400 but have never really learned to use blocks, can’t wait to learn!
me too! They intimidate me a bit
Loool no way he was running 1.85 for 20m, looked like he was rocking all over the place and losing much efficiency, but if he really did take this as quite the compliment lol, well done!!
the timing system doesn't lie!! :D
There are plenty of runners with different running form that don't necessarily look the best, but they can still run fast. Usain Bolt when he first became a professional sprinter is a perfect example. In fact, in one of his videos, his coach talks about this, and how surprised he was that he kept breaking his personal bests given that he knew he could improve his form.
That's a top speed of 24mph maybe Nick you measured it in yards lol
I believe the time is right, but the measurement tape is wrong. There is no way Nick has a stride length of 2,5m (pretty much 8 strides to cover "20m").
Just to make my point: th-cam.com/video/TUGpiOAdSVI/w-d-xo.html
That is pretty much a stride length of 2 yards. I know it's barefoot and on turf, but to increase stridelength by 70 cm takes more than Nike Alphafly Mk.VII.
10.70-10.80m/s, that’s really quick! Good work Nick 👍🏼
and I somehow didn't injure myself!!
That was cool! Way to go Nick! Thanks for sharing. Looking fast brother!
thank you!!
Confidence is KEY!
it really is!
I ran a 10.85 as a sophomore excited for the junior season in highschool
I was an athlete...ONCE...but hated to ever run. This guy has to be pretty inspirational to runners. Great job Nick.
I love that you are in Oregon and using Brooks! Ha!
Nick, great work! You are a great role model. I really enjoy your media
thank you!!
I love how you're using your head thinking about efficiency with the blocks. Are we talkin blockhead? Awesome vid!!!!
thank you!!
Almost 39 km/h is a really remarkable speed for an 800m runner. Most of the people who have that top speed beat 11s and 22s on 100m and 200m.
LOL you are an elite 800m runner. You will/must do the 100 sub 11s super easy!
800 1:43 ...freak
400 47,45 ... very good
To do this you need at least a 100m PB of 10,5-10,6s
I wish my high school coaches had known about warming up when I was running track and cross country 50 years ago......and I grew up in Eugene watching all the great Oregon runners from Devine to Salazar.
Cool nick . Thanks
Hi Nick I love your videos
The rule is add a second with blocks. If you can do 1.85 seconds flying 20. You’ll get 9.35 seconds 100m on the fly. Add a second for blocks and reaction time you potentially can run between 10.35-10.55 for the 100 given everything optimised including your starts and speed endurance.
nice! yeah 1 second for blocks if you know how to use them! It will take a lot of practice for me to learn how to use them correctly
Yes once you get the hang of them you’ll be fine. I’m a great starter but have no top end speed. 16 years out of the sport and a stint in endurance sport and bouts of chronic fatigue don’t help.
@@Coltrain-qz5gl I’m the exact opposite, my 400 time is my 100m x 4 plus 2 seconds 🥲
Exciting! You would do well as a sports commentator. definitely held my interest!
very glad you liked it!!
Love this challenge you've set yourself, and the videos as well. Are you able to share what other training you're doing aside from the Workout Wednesdays? It'd be great to follow along. Thanks Nick.
hoping to get more training vids up soon!
Cool vid Nick, well done.
thank you!
Cool experiment Nick! Keep it up!
thank you!!
You should take a track Athlete from the university of Oregon and have him do the same thing, find out what his 100 time is and extrapolate. Could give you a pretty good idea of how fast you could be with solid start technique and power.
wish i could! Might violate NCAA rules. NCAA rules are absurd!!
there is just no way that this were 20m xD
Damn that's really fast considering you've retired a while back... Any idea what your flys were back in the day? Otherwise, I really love your videos, great content.
I saw the video, then i thought why i cant do this, but then i realized "he is a pro, man. Cant match him anyways" ,
Love from pakistan
Usain Bolt doesn't like this.
Fantastic top end speed as expected from an olympic medalist ! Just be careful not to pull your hamstring nxt week , cause blocks can sometimes be a b**** !!
thank you!! Yeah, I'm a bit nervous about the blocks...
I love it all, Nick! You are shredding it! So damn strong!
Are you sure those spikes aren't spiked? 🤪...hahaa...sorry so lame. 🙃
ha! having fun with it :D
I think it's very possible for you to break 11 in the 100. I was a 1:54 800m guy back in college and still had the speed to manage a 10.8 in the 100. So with your 1:42 speed in the 800 I think you'd be able to go 10.5 or better if you really work at it. But yea I feel you every now and then I'll go to the local HS track and put on the spikes and just do some quick sprints just for the heck of it! But I'm glad to see you're still running and staying in shape... well at least trying to lol. But much respect to one of the greatest 800m runners of all time!
Hi Nick, greetings from Italy! Your channel is just great!
I have a simple question for you: not considering age (I'm not telling you are old!), is your theoretical potential in the 100m the same it would have been if you decided to be a sprinter? I'm talking about physical potential, not considering technique and/or experience (which I know may be the biggest difference maker in you running your fastest 100m)
Thank you again !!
Next week should be a great block of instruction
ha! it will be for sure :D
On the 2nd run, you took 8 strides to cover 20m - an average of 2.5m per stride which is longer than Usain Bolt.
No, bolt 2.95m
I used his average stride length for the 100m = 100m/41strides = 2.44m
However, he takes 23 strides for the first 50m and 18 strides for the second 50m, so his maximum stride length around 2.78m
Graham Bylmakers 2.95 was his longest in 2009
Bolts max stride is about 3m sometimes more
@@rjl8649 Nope. Not saying that he can't, but he doesn't, when sprinting: hrcak.srce.hr/file/305035#targetText=Despite%20a%20relatively%20slow%20reaction,and%204.36%20strides%2Fs%20frequency.
Interesting imma try this next week
they are FUN!!
Nick you’re better than clickbait
lol, I think i'd have to do a warm up for that actual warm up
Nick keep it up continue training try to beat 11 seconds
You're definitely getting faster man, good work! And please don't think I'm trying to hate, I love what you're doing here, and you were a professional athlete for so many years, I respect that a ton. However, is it possible this is 17 meters and not 20? 1.85. and 1.86 fly 20's are top world class 20m splits for Olympic caliber female sprinters at their peak. Main reason I mention this, is I have personally made this mistake with the female hurdle marks (8.50m times two). It's easy to do, trust me! If you are in fact hitting those times and it is 20m, with even a very bad start, you're probably in the high 10's FAT with no tail wind needed, all day long man. As I'm sure you already know, most sprinters add about .80 to the fly 100m time, or 1 second for the very average starters. Even adding 1.25 seconds to your fly time equals 10.50 100m from a stand still (using the 1.85 fly). So, 10.60 - 10.70 100m including a decent degree of deceleration? That would be great if that's the case, and maybe it is. Again, truly not trying to hate at all man! I think you're kicking ass, just an observation maybe worth double checking.
Also in his test he does 8 steps for 20m, which means he has a 2,50m maximum stride length...which is huge, considering that Usain Bolt, in his 9,58, did exactly 4 steps between 40m and 50m, meaning he had also 2,50m stride length and his maximum stride length is 2,75m....I don't know what to say, I'm 50/50 on this...considering that he did 49 steps in his last 100m, with a huge tailwind....I don't know....I just don't know...I would have thought something between 2.05-2.15sec for the 20m fly, no way under 2,00 sec...
thank you so much for this feedback!! This sprinting world is SO foreign to me. It is like learning a completely new sport. I am 99% sure that I was on the 10m marks. Paced it off, but did not get out and measure it with tape. I will double check tomorrow when I'm back at the facility. How much time does it take to cover the extra 3 meters?
@@nicksymmonds, the extra 3m means 0.1088*3=0,32sec...I took this from your 1,85sec...just divide 1,85sec with 17m and you get that 1m time...so 1.85sec+0,32sec=2,17sec which is pretty good and much more realistic, congrats on your videos, sorry for beeing so mathematical about sprinting:) I'm also trying to break 12sec...but I had 2 ACL surgeries and 1 meniscus repair, and I never did track and field....I want to break 12seconds and 60seconds for 400m, before it's to late...I;m 32 now
@@nicksymmonds it's easy to do man! I've done it, that's how I know, haha. believe it or not, those 3 meters make quite a big overall difference. I agree with Bistrita, 2.17 is very likely for 20m if this is 17m. Which is actually pretty damn good, especially for the limited time you have put into sprint training. If that's the case, probably puts you around 11.7-11.9 FAT with zero tailwind. If you instead accidentally used the men's hurdle marks, (9.14m each) you're looking at probably 2.02-2.04 for a fly 20m. That's movin man. You're then looking at approx 11.1-11.4 FAT with no tailwind. These are only estimates of course, but, if it is 3 meters, that ends up being 15m total difference over 100m. massive. If it's some other distance other than these three possibilities, curious to find out! But, it's literally the difference between being a pretty good club sprinter in the masters 35-39 age group, to potentially winning an OLY gold medal in the women's 100m. Definitely curious to find out! But no matter what, good work on all fronts man, you're killing it, and an inspiration!
Have you measured the distance by hand? A little skeptical here because you ran an 11.48 with a tailwind on your back and also one step momentum, something translating to no better than a 2.0 20 meter fly.
Jerome Harris T. 😅😅😅😅 he legit said what he used in the video and why would he lie
9.35 would be a world record
Baller!
thanks for watching!!
Just as I suspected Nick....your start has always been your Achilles Heel.You must as Michael Johnson once said in his book "Slay your Dragon" in this case you'll have to prepare yourself for a violent start and acceleration.To do this YOU MUST WORK AS DILIGENTLY ON YOUR SPRINTING TECHNIQUE AND FORM.LEARNING WHERE TO PLACE YOUR BLOCK STARTER AND PLACE YOUR PEGS.THE LIGHTNING BOLT ALSO TRAINS WITH A SLED HARNESS AND COMPACT SLED(WHEN HE WAS PREPARING FOR PROFESSIONAL RACING)...AND YOUR BODY FORM IN STAYING LOW ALSO GREATLY MATTERS.
so much to learn! Good thing I have a GREAT coach to teach me. That video coming soon!!
If you watch the Flo Jo videos, she was hardly ever in front out of the blocks. In fact, in all of her victories, she came from behind to accelerate past the leaders. She was almost too relaxed out of the blocks.
i think there is something wrong with your freelap
haha :D
Aight then race da boi bolt
it seems like people doubt that he can hit 1.85 for 20m but we gotta remember that he was a PRO MIDDLE DISTANCE RUNNER, and middle distance runners dont jog, his 800m pb is a 1:42.95 thats a 52 400 TWICE. so there is no doubt that he has speed!
Blocks ... from what I recall ... butt up in air feel like you're falling forward slightly, drive first 3-5 steps as much power as possible, should be in full sprint by the end of those steps, head down till end of those steps. Training requires explosive weight training. Need a lot of power and torque.
@Nick Symmonds I'm kind of wondering. What kind of weight lifting do you incorporate, if any? And if you do lift weights, how much do you think that contributed to your success during your competitive days in the 800m?
I guess Nick's goal of breaking 11 fell by the wayside.
Looks like you are getting quicker! Will you run a 200 this summer as well seeing as you will be in good sprinting shape?
prob not, my left ankle doesn't handle the turns well anymore :(
no way that was 20m... if this was legit you could become a world class sprinter with some training nick
Everytime I saw u go by the 1st cone my legs flexed like I'm the one running LMFAO
Hey Nick, is 100 m an exact distance measure of speed? If not, why did track officials choose that distance? Lastly, what distance is the best measure of speed if the aforementioned are false?
Yo Nick, you know Justin Watson? AKA rookie? He's a rungum ambassador down here
love our Run Gum ambassadors!!
Grade 6: 15.53( when I was running my left hand caught on the pocket of my shorts will slowed me down)
I ran 11.5 at 13
Okay buddy
@@deylinchandler1442 I'm recently ran it. Want a video?
your mother yeah and your birth certificate
@@deylinchandler1442 what do you want me to send it on?
Nick, so how did the spikes perform in your opinion? They do look decent.
How much would that two cone Freelap system cost new?
they spikes were great, maybe a half size too big for me. I think they run a tad big, that or I just like my spikes REALLY tight. Freelap isnt cheap, I think my setup is roughly $1,000
Hey nick why don't you try the 40 yard dash, I think you can run it in a time really close to the NFL record!!
safar 1 he’d definitely beat NFL players (we’re talking football right?) 😂
@@lilanjiang1651 nah
Sir one thing you forgot how were the spikes 😳Did they feel faster Did they feel firm what’s up 🤔. look at your videos your neck is down for no real reason 😎. 🏃awesome sir
the spikes felt GREAT!!
Great vid. What top end speed would Bolt have had then?! 😳
Well he ran a high 8 second 4x100 split which is essentially a flying 100. His top speed was nearly 28mph on his regular 100
Pretty good top speed there.... though perhaps need to work on relaxation a bit... shoulders/arms/neck look tight..... relaxing will help your speed endurance/ 60-100m phase.... :)
good point, I'll need to smooth it out and hold that speed for much longer!
I remember Usain's 10m split was 0.81s, that means he can run 8.1s for 100m🤣
You are cool,
Now try and run a 10m split in 0.82 sec - 3 times in a row. Obviously. Just like mr. Bolt ;)
Hello Nick😊
hello!!
The freelap cones have a magnetic radius of 80 centimeters. So you actually need to set them up 20.8 meters apart to get a truly accurate 20m fly measurement. Because the chip will read at 19.2 meters if you don't...you look like you've improved a lot since that 11.45, but 1.86 is flying.
if so, then the same applies to the start - with the opposite result, compensating for the "too early" stop time with a "too early" start time... So, still 20m, but with Nick unknowingly starting and finishing his splits 80cm too early
@@wantsaihoiha you got me on that one
*Nick, go do sub 10.5 ET 100m!* 😂😂
Haha did it 1 month ago in p.e, got 13.0 (16 atm). Too much ps4 lmao
How much do spikes improve your time?
Nice vid dude bat if you may use youre hands more and put your head up you can prob run much faster
As a high school freshman wanting to do track in high school, i have a goal of running 2:05 min for the 800m, do you recommend I train with long endurance runs (3ks, 5ks) or short runs focusing on speed endurance (100m, 200m, 400m, 800m)?
also adding on to that, are spikes in the $50 to $100 range good enough quality to be used in races?
you will need a combo of both to reach your potential in the 800
Shahiru Perera yes spikes that cost that much are good enough
Can you beat FloJo's time?
doubtful, but I will try!
If you multiply the avg by 5 you get 9.33sec for 100m
a new world record!! :D
I can not believe how fast you can go with a flying start
What you should do is run 120 meters them measure your top speed 100m dash. Give you 20 yds to reach top speed and then after that someone start the timer. See how fast you can run the 100m once you in stride and has already hit top speed.
1.87 for 20m? You got that sub 11!!!!
thanks! I'm feeling good about it
@@nicksymmonds Yeah fact that you have the top speed means natural ability is there!!! the rest is hard work and training!!
I'm surprised you have already hit the top speed KPI for a sub 11 with some room to spare. I would have said no way was sub 11 possible in the first year. With a 1.85 fly time I would now be surprised if you don't get sub 11 on a warm day with a tail wind. You actually have some room to spare with the start that is pretty much 10.8x speed. I am actually surprised you didn't go much faster in your race against Ryan Trahan. How far was you run up on those?
What do you think you could run the 5k in? I'm heading to Carlsbad April 7, 2019 to try to break 21:00 minutes I'm 59 years old. Great training for the 100 meters. Run on
right now? I'd be lucky to break 19 minutes!
you the goat for runnin 5k at 59 man, legend.
I already did secrete to break 21 is to improve endurance
If you extrapolate his 1.85 sec 20m result he should have the potential to run 5km in under 8 minutes. He’d just need to work on endurance to sustain that speed for a longer period of time.
Those are flying Sprints
The timing - 1.85 seconds over 20 metres, an average speed of 38.92 kilometres - seems extremely faulty; the same guy can after much more training barely break 12 seconds hand timed over 100 m!
Yea no way this is accurate
@Lego 123x No it's not, 1.85 is fast af. That's well under 3 seconds for a 30m fly. Which is high level sprinting
What size is that indoor track?
its a weird one, with one sorta curve and two straights. not really a proper indoor track, mostly just for practicing starts
Guys I really need to know what's better for building pure top speed. Flying 20's or flying 30's??? Btw what would be an elite flying 10 and flying 20 time??
I'm the wrong guy to ask, but I'm sure someone on here knows!
do flying 25's, get the best of both worlds
Fly 30s to work on maintaining top speed, fly 20s or I'd say fly 10s ro worl on top end speed.
Whichever one leads to the least fatigue.
Elite flying 10 time would be less than 0.85. The best recorded 10m split was from Usain Bolt's 9.58 100m world record; 0.81 seconds. The best 20m split is from the same race between 60-80m. He ran it in 1.61s, which is interesting because that averages 0.805 splits for 10m.
Do the spikes fit true to size or should I go half size up
I would actually go a half size down
Hey Nick.
1.86 20 m is insane. Assuming you can keep up that pace for another 10 meters (which is very much possible) , then your 30 fly time should be 2.80 meters. This is fast speed. In fact, even for someone with a poor start, they can break 11 seconds fairly easily. This speed correlates to 10.7 - to 10.8 100m, maybe even faster. In fact, I imagine it's possible to run 10.6 with an excellent start. Something is not right here. Running an 11.5 100m should feel very easy for someone with that kind of speed.
I don't want to misinterpret this message as being a hater, I really like this series you got going and been watching every episode. Can you measure it out with a tape measure? Every single meter here counts. Is it possible you may have missed a marking?
If I am wrong here I would like to fully apologize.
I'll get the tape measurer out next video. Thank you for following me on this new challenge!!
he absolutely did not mark out 20 meters properly, the only 20 meter marking on an indoor track would be from finish line to the small triangle for the run in into the exchange zone or from one end of the exchange zone to the other but he would have finished or started on the curve. it looks like he just placed 2 cones randomly on 60 meter hurdle markings (so either 19.3 meters or 17 meters)
Evelyn Ashford had almost the same top speed (10.78m/s), she ran 10.76 … you're right, you just need to work on your start, your drive phase, and your speed endurance... th-cam.com/video/86h0iLXu9eo/w-d-xo.html
Faster then Usain Bolt by .2 lol
I got 11.9 when i was 15 ( state runner aus)
impressive!!
I got 11.6 when I was 13
I got 12.4 was i was 13 rip
Also never worn spike shoes, always sneakers on the grass then sneakers at state lol
Got 9.8 when I was 11
Woah, how do you run so fast. But never used blocks, most fast runners have been running for ages and using blocks, woah
My guy just ran 20m in what he calls 1 second
What is the best way to get a faster kick?
run a crap ton of miles and lift weights
Thanks!
24 mph. Pretty good
@2:14
Who won those spikes for the giveaway?
a runner from UCLA. More giveaways coming soon!