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Old 04-29-2009, 06:18 AM   #21
Scott Kustes
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Definitely a huge improvement. I was surprised and pleased. Goal was a 55 in that meet, so when I came off the turn and saw 40 seconds, I knew I was going to rock it. Without the stiff headwind we were facing on the front stretch, I think I can go sub-53.

And you should do some Masters track...there aren't enough of us. Check this out to find meets in your area: Direct Athletics. Search by Individual Athletes.

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Old 04-29-2009, 10:38 PM   #22
Blair Lowe
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I will try to train the sprints as much as I can. I wouldn't be surprised if my CNS just isn't tuned for sprints anymore. I wonder how much I can get it down to in 3mo.
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Old 05-01-2009, 01:40 PM   #23
Júlíus G. Magnússon
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Hey, guys. Pretty good info in here. Thanks.

Just wondering, though... My calves are FUCKING KILLING ME after three 200m sprints, ranging from 31:xx - 36:xx. I was planning to do 6, but I just couldn't keep going and now my calves feel like someone literally tore them apart. I did make a point of not extending my knee in front of me and my shins were happy about that and feel great. But not my calves, which hate me right now.

What could be the reason behind this? Bad running technique? Too much too soon?

I'm guessing a combination of the two. Would I be better of easing into a thing like this and maybe drop the intensity down a little for me to get adjusted to training like this or is this normal and something that should just be powered through?

Any good resources on proper running technique for short sprints like these? Some things to keep in mind? And some things not to keep in mind?
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Old 05-01-2009, 03:51 PM   #24
Steven Low
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You might be running on your toes too much.

Proper technique is very close to POSE/CHI running technique...

go on youtube and google some sprinting drills and that should help you shape up....

Here's something showing what it should look like:

Stretch them out lightly, massage, heat for recovery.
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Old 05-01-2009, 08:38 PM   #25
Júlíus G. Magnússon
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Good stuff. Thanks, man.

I'll get a buddy to take a video of my running next time and compare it to that sequence. I have a feeling that the way I'm actually running is way off from the way I think I'm running.
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Old 05-02-2009, 12:42 AM   #26
Brandon Oto
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What are you wearing?
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Old 05-02-2009, 09:43 AM   #27
Alex Bond
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Originally Posted by Brandon Oto View Post
What are you wearing, baby?
Sorry, couldn't resist.
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Old 05-02-2009, 10:25 AM   #28
Júlíus G. Magnússon
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Well, the shoes I'm wearing are kind of minimalist. No heel to speak of, just a really thin sole.

I prefer them to my old pair of Nike Pegasus running shoes that just feel awkward to run in.
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Old 05-02-2009, 04:03 PM   #29
Frank Needham
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Several weeks ago I decided that I needed to do something different, like shock my metabolism with some sprint training. I chose 400s done over a period of 20-30 minutes and either ring dips or jumping bar muscle ups during the rest period. Now, I'm terrible at track but I'm very pleased with my results and got curious about the rapid changes my body is undergoing. Poking around a bit I found the below article which gives some insight into what is going on physiologically and then backs it up with some programming hints:

Short Sprint Interval Training

ExRx.net > Exercise Information > Info


Burgomaster et al (2003) reported 6 sessions of Short Sprint Interval Training (SIT) over 2 weeks dramatically improved cycle endurance capacity in recreationally trained men and women. During cycling at 80% of VO2max, average time to exhaustion increased from approximately 25 minutes to 51 minutes (~101%)!

Hughes et al (2004) demonstrated 6 sessions of SIT Training over a 2 week period increased muscle oxidative capacity and altered muscle glycogen metabolism in recreationally active young men. SIT decreased the time required to complete a fixed amount of work (10.4%), increased resting muscle glycogen by 53%, and appeared to decrease reliance on non-oxidative energy metabolism. SIT consisted of 4 to 7 "all out" 30 second Wingate tests, separated by 4 minutes of recovery.

Trembblay et al (1994) compared aerobic versus sprint exercise on the cycle ergometer (see HIIT). The sprint group lost over 3 times as much body fat as the aerobic group despite of only expending less than half as many calories during exercise.

It was recognized that creatine phosphate recovery can take about 4 minutes between maximal sprints (McCartney 1986). Bogdanis (1995) reported after a 30 second cycle ergometer sprint, PCr resynthesis reached 64% of pre-exercise levels after 90 seconds rest and 85% of pre-exercise levels after 6 minutes rest. Full PCr repletion may take longer after repeated sprints than following a single sprint.

Trebblay used a passive recovery between sprint bouts, resting until heart rate returned to 120 to 130 bpm. Yet, active recovery hastens local lactate clearance (Corder 2000) and provides superior performance to passive rest in repeated short-term, high intensity cycling sprint bouts (Signorile 1993).

SIT, or HIIT, not to be confused with traditional interval training is an advanced technique to be used only after at least 6 weeks of a general conditioning program. Here are guidelines and ideas for beginning a SIT program and other ways to incorporate this sort of training into your routine:

General Guidelines

* Warmup
o Specific to movement
o Alternate progressively intense warmups between short active recovery periods
* Workout
o Near maximal sprints followed by 4 minute
o Repeat multiple times
* Duration
o Begin with 2 to 3 workout bouts for your fist workouts
o Over the next weeks progressively increase duration, number of bouts, and speed
* Frequency
o 2-3 non consecutive days
o Ideally days that weight training is not performed

Traditional Sprints (Outdoor on Track)

* Warmup
o 2 min brisk walk then 25% jog (30 sec)
o 2 min brisk walk then 50% run (20 sec)
o 2 min brisk walk then 90% sprint (15 sec)
o 3 min walk
* Workout:
o Sprint 100% (5 to 10 sec) then 4 minute walk
o Repeat multiple times

Incline Walking (Treadmill)

* Warmup
o 5 min walk (0 Grade) then brisk walk (Incline Grade)
o 3 min walk
* Workout
o Peaks: Very brisk walk at highest incline that can be sustained for 30 to 60 seconds
o Valleys: 4 min walk

Stairs (Multiple Flights or Stadium Steps)

* Warmup
o 2 min brisk walk then walk up steps
o walk down steps, 2 min brisk walk, then jog up steps
o walk down steps, 2 min brisk walk then run up steps
o walk down steps, 3 min walk
* Workout
o Sprint up steps
o walk down steps then 4 minute walk

Other Modes

* Cycling hills
* Swimming
* Elliptical
* Rowing
* Jump Rope
* Plyometrics
* Agility Drills

Parents with small children can perform HIIT while pushing a stroller or pulling a wagon. The kids love it and will encourage you to do it regularly!

Sports training: Training mode should be very similar the sport activity (eg runners should sprint, cyclers should cycle hills, etc.)

Fat loss: Exercises that utilize the largest muscles (Glutes and Quads) may have greatest potential in increasing post exercise metabolism.

Bogdanis GC, Nevill ME, Boobis LH, Lakomy HK, Nevill AM (1995). Recovery of power output and muscle metabolites following 30 s of maximal sprint cycling in man. J Physiol, 15;482 ( Pt 2):467-80.

Burgomaster KA, Heigenhauser GJF, Gibala MJ (2003). Skeletal muscle metabolic and performance adaptation after short sprint interval training (SIT), Medicine & Science in Sports & Exercise, 36(5) S20.

Corder KP, Potteiger JA, Nau KL, Figoni SE, Hershberger SL (2000). Effects of active and passive recovery conditions on blood lactate, rating of percieved exertion, and performance during resistance exercise. Journal of Strength and Conditioning Research, 14: 151-156.

Hughes, S. C., Burgomaster, K. A., Heigenhauser, G. J., & Gibala, M. J. (2003). Six bouts of sprint interval training (SIT) improves intense aerobic cycling performance and peak anaerobic power. Medicine & Science in Sports & Exercise, 35(5);S337.

McCartney NL, Spriet LL, Heigenhauser GJ, Kowalchuk JM, Sutton J R, Jones NL (1986). Muscle power and metabolism in maximal intermittent exercise. Journal of Applied Physiology, Vol 60, Issue 4 1164-1169

Signorile JF, Ingalls C, Tremblay LM (1993). The effects of active and passive recovery on short-term, high intensity power output. Can J Appl Physiol. Mar;18(1):31-42.

Trembblay A, Simoneau JA, Bouchard C. (1994). Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metablism, Metabolism. 43(7): 814-818.\
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Old 05-02-2009, 09:57 PM   #30
Brandon Oto
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Flats + forefoot striking is pretty challenging on the calves/ankles if you're not adapted.
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