View Full Version : 7 Phases of 100m Sprinting

Allen Yeh
04-29-2008, 09:31 AM

Good clip from the Discovery Channel on Maurice Greene

Scott Kustes
04-30-2008, 09:53 AM
Great vid...thanks Allen. Perfect timing as I am now training for a track meet in July: 100m, 200m, and 400m.

Gant Grimes
04-30-2008, 02:21 PM
Cool vid.

Scott, I used to sprint waaaaaay back in the day. I'm interested in a little Master's Track myself but am dismayed at some of my times. I know you've been doing some specific training for sprints. Have you gotten your times back down to what they used to be?

Scott Kustes
05-01-2008, 05:58 AM
Not sure yet. I'm finishing my first training cycle this week with some light training at the start of next week, then rest and time testing late next week. I'll let you know after that how things are looking. I think my 400m time will drop back into the low 50s fairly easily. Getting my 100m back into the low 11s is probably going to be the sticking point, but then I'm not sure what my time is on that right now...estimating about 12.5.

Just get out there and do it. Looking at last year's times, it's highly unlikely I'll win any of the events (winner ran 10.33 in the 100 last year and sub-50 on the 400!), but I think I can get into the Top 3 on at least a couple of them.

Garrett Smith
05-01-2008, 08:48 AM
Work it, Scott. I think your times will definitely improve with more SPP.

To help with fluidity, I like to concentrate on relaxing the neck muscles (particularly the back of the neck). Try it especially on your tempo runs. Less unnecessary tension, less wasted energy. Hope that helps.

Ken Rich
05-01-2008, 09:19 AM
Good call on the neck muscles, Dr. G.

I always found this article fascinating.



Scott Kustes
05-01-2008, 11:55 AM
Good stuff Dr. G and Ken. Relaxation is one of the important things about tempo runs...it's only 75-80% intensity, but the focus is on maintaining form and hitting very close to the target. I cut the workout off last night as I was hitting 4-6 seconds below target, which is fine, but I could just feel my form faltering horridly and the runs felt like I was struggling. I think I'm still recooping from the WODs at the cert this past weekend. Hopefully tomorrow's session will be better, but regardless, I get about 4 days of rest next week.