Love your videos man. I’m a former track athlete that coaches now. It seems like your max velocity is what’s limiting you at this point. 11.45 in the 100m should be ~ 22.9 in the 200m which puts your 400m potential at ~ 49.8
I agree although I think it would be more accurate to say my acceleration than my max velocity. You can see I close pretty well compared to the people I'm running against, I just keep starting at a massive deficit due to poor starts. I'll keep working on both and hopefully will see some progress!
@@SimonShawk5I definitely agree that your acceleration is hold you back in the shorter sprints but I think there would be limited impact on your 400m. If you take 2 tenths off your 30m that’s “only” gonna be 2 tenths off your 100m, 200m, and 400m. But if you do want to work on acceleration heavy ( 50% velocity decrement) and lighter sled contrasts are as close as you get to a magic exercise. You should check out JB Morin and Les Spellman on sled work. Also sorry for this unsolicited advice, I can tell you know a lot about training theory, I just love talking training for speed.
Nothing to apologize about, I love the input! You make a great point, max velocity is much more valuable for the 400m for sure. I would love to be better at the shorter sprints for the sake of my ego and feeling faster but you're definitely right, and it's probably something to focus on for next year. I love les spellman's stuff and I've wanted to try that 50% velocity decrement but I'm not sure how to measure it in all honesty. You have any suggestions?
Coming from so far behind in the 100 to place second and the 200 to win the heat is extremely impressive! The mental toughness to keep pushing is tough when the race is so short and you are so far behind the other competitors. To me, it shows excellent mental control and positivity. Great week!
49.43 thats big stuff! That was an awesome run you had! I dont enjoy relays like the one you had where other competitors are not in your time range like either too fast or too slow, it does help you focus on your body movements tho. Can’t wait to see more bro! Keep it up
Great results and solid times, you are improving which is always good to see. From what I am taking away from this is that you might be missing the times you want due to the heavy lower body weight workouts you are doing during the week of the meet. For me I know doing lower body weight workouts during the week of the meet leads to me missing the times I want to do "heavy" legs and "tired" legs even if we are good to go mentally. I can see 11.1/22.5 or under in the next few weeks however assuming you don't overexert yourself. This is a journey and it will be more fun seeing the struggles and eventually the success when we see 47.99 someday. Don't chase times let the times come to you.
I seriously appreciate this comment man thank you. First of all thank you for the support, and secondly thank you for the detailed and thoughtful feedback. I totally see what you mean, there's a very solid chance our weight room work plus our highly taxing workouts have been slowing us down at meets. Very soon we are gonna start tapering that stuff down and I hope it'll lead to some significant performance improvements on the track. One way or another I'll get that sub 48 eventually. Thanks for sticking with me along the journey 💪🏻
He does a great job! He also just posted a video on his own channel, so you should check that out if you're into vertical jump training. It's called T1 Strong
Thanks a lot! My focus was the 800m, and I ran a 1:58.7 at my best outdoor, 1:59.9 indoor. Secondarily was the 1600/1500 and the 400m. Best 1500 was 4:15 or so, best 1600 was a time trial 4:38 cause I never got to race it
I am a fan of creatine and beta alanine but I don't use them because I end up forgetting to take them... Very smart of me, I know 🙄. I do very consistently take salt stick which is an electrolyte supplement which I find really useful and I take some magnesium as well
I have similar issues so I can't give you any advice that I know would work for sure. I can try to give some options, though! There's a chance you're leaving it all "on the track" at practice, and are too fatigued to do well at your meets. This issue should go away as you start peaking toward the end of the year and practices get shorter and easier. Another possibility is nerves hurting your performance. You can try deep breathing and meditation to try to help with that. Could also be an issue with pacing, where you need to start slower or faster to achieve your potential. Usually you want the first 200m to be about 2 seconds faster than the 2nd 200m, so for 49 flat you'd want 23.5 to open and 25.5 to close. Hope one of these helps!
You should definitely go into detail on your warm up!
Also I really like the part at 5:49
I'll do that man! I thought you might enjoy that part 👀
great race bro, your improvements throughout the season have been great 👏
Thank you so much man, I really appreciate it! Hopefully the improvements will keep coming
Love your videos man. I’m a former track athlete that coaches now. It seems like your max velocity is what’s limiting you at this point. 11.45 in the 100m should be ~ 22.9 in the 200m which puts your 400m potential at ~ 49.8
Agree ✅
I agree although I think it would be more accurate to say my acceleration than my max velocity. You can see I close pretty well compared to the people I'm running against, I just keep starting at a massive deficit due to poor starts. I'll keep working on both and hopefully will see some progress!
@@SimonShawk5I definitely agree that your acceleration is hold you back in the shorter sprints but I think there would be limited impact on your 400m. If you take 2 tenths off your 30m that’s “only” gonna be 2 tenths off your 100m, 200m, and 400m. But if you do want to work on acceleration heavy ( 50% velocity decrement) and lighter sled contrasts are as close as you get to a magic exercise. You should check out JB Morin and Les Spellman on sled work. Also sorry for this unsolicited advice, I can tell you know a lot about training theory, I just love talking training for speed.
Nothing to apologize about, I love the input! You make a great point, max velocity is much more valuable for the 400m for sure. I would love to be better at the shorter sprints for the sake of my ego and feeling faster but you're definitely right, and it's probably something to focus on for next year. I love les spellman's stuff and I've wanted to try that 50% velocity decrement but I'm not sure how to measure it in all honesty. You have any suggestions?
Coming from so far behind in the 100 to place second and the 200 to win the heat is extremely impressive! The mental toughness to keep pushing is tough when the race is so short and you are so far behind the other competitors. To me, it shows excellent mental control and positivity. Great week!
Thank you so much! I knew it was my only chance 😅. Now I just gotta get my start down
49.43 thats big stuff! That was an awesome run you had! I dont enjoy relays like the one you had where other competitors are not in your time range like either too fast or too slow, it does help you focus on your body movements tho. Can’t wait to see more bro! Keep it up
Thanks a bunch man! Yeah it's hard not having close competition but hey at least we got to run! Have you raced any 800s or 1600s yet?
@@SimonShawk5 I recently did a 800m and got 2:16.38. Going for sub 2:14 this Friday
Great results and solid times, you are improving which is always good to see.
From what I am taking away from this is that you might be missing the times you want due to the heavy lower body weight workouts you are doing during the week of the meet.
For me I know doing lower body weight workouts during the week of the meet leads to me missing the times I want to do "heavy" legs and "tired" legs even if we are good to go mentally. I can see 11.1/22.5 or under in the next few weeks however assuming you don't overexert yourself.
This is a journey and it will be more fun seeing the struggles and eventually the success when we see 47.99 someday. Don't chase times let the times come to you.
I seriously appreciate this comment man thank you. First of all thank you for the support, and secondly thank you for the detailed and thoughtful feedback. I totally see what you mean, there's a very solid chance our weight room work plus our highly taxing workouts have been slowing us down at meets. Very soon we are gonna start tapering that stuff down and I hope it'll lead to some significant performance improvements on the track. One way or another I'll get that sub 48 eventually. Thanks for sticking with me along the journey 💪🏻
48 soon ! Lets goooo
I sure hope so 🔥
I liked the filming. Cheers to cameraman
He does a great job! He also just posted a video on his own channel, so you should check that out if you're into vertical jump training. It's called T1 Strong
@@SimonShawk5 oh, yes, man! I just starting in HJ!
What events did you do as a distance runner. Also good job with the progression.
Thanks a lot! My focus was the 800m, and I ran a 1:58.7 at my best outdoor, 1:59.9 indoor. Secondarily was the 1600/1500 and the 400m. Best 1500 was 4:15 or so, best 1600 was a time trial 4:38 cause I never got to race it
We need the warmup up bro!! Great Video
I'll make sure to get it on my video list. Thank you for watching!
Do you have a supplement stack?
I am a fan of creatine and beta alanine but I don't use them because I end up forgetting to take them... Very smart of me, I know 🙄. I do very consistently take salt stick which is an electrolyte supplement which I find really useful and I take some magnesium as well
Pr in 100 and 200m ?
It is like that at practice when break time just flies bye
Absolutely 😭 you blink and it's over
Make sure you don’t run your legs into injury 😅, that’s seems like a lot of load
Doing goood in practice sessions, but i can't get my full potential in competitions. Pb - 49. 76 . Give some tips Sir. Thanks ❤
I have similar issues so I can't give you any advice that I know would work for sure. I can try to give some options, though! There's a chance you're leaving it all "on the track" at practice, and are too fatigued to do well at your meets. This issue should go away as you start peaking toward the end of the year and practices get shorter and easier. Another possibility is nerves hurting your performance. You can try deep breathing and meditation to try to help with that. Could also be an issue with pacing, where you need to start slower or faster to achieve your potential. Usually you want the first 200m to be about 2 seconds faster than the 2nd 200m, so for 49 flat you'd want 23.5 to open and 25.5 to close. Hope one of these helps!
@@SimonShawk5 Thanks ❤ . Gonna Try them All. Good luck for your work sir
This video has no right having only 200 views 🫢
Here before you pop off
I wouldn't complain about that 😳