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Thanks for sharing.
This looks like the sort of workout I'll be starting my SPP with next season, per CF's "Inside the SPP," so I'm interested by what the performances feel and look like.

28 years old. I competed in my first track meet in a decade in early April of this year.

Unfortunately, I decided to compete despite a nagging soreness and tightness in my left knee and ran an...

Do you have times on those 60s? I have been following your journal and I understand that "95-100%" refers to effort, not to actual percentage of best time (which is the standard CF method). Do you...

Thanks for the help guys.

I downloaded Kinovea and have found it very helpful in a lot of ways.
At practice this Saturday, I set up my iPhone at about hip height and marked off a ten meter...

This is inspiring to see!

Angela, you are great. Thanks for the advice and especially thanks for keeping this site up.
I'll be reading what you wrote very carefully. I'll respond a little later today.

Thanks, Angela.
I did the "push up start" drill a lot during my GPP but then didn't touch it again during my SPP or comp period.
I had some serious hamstring issues during my SPP and had to rest...

Thanks, Rainy.
That video is shaky, but it appears that it also lost a ton of definition when uploaded to youtube. I'm going to try to reload it.

https://www.youtube.com/watch?v=y5az-ne37H0


Here's me finishing dead last in a 100 heat. I'm the white guy in white in lane 2. Race starts 13 seconds in.

I should not have run, as I had a...

I've used the cone at 20/30 thing with some success since he's mentioned it.
Looking forward to getting some solid top-speed work in on Saturday!

Okay. I was actually thinking of doing 3x300. If I get a second workout out of them, it might be 2xsplit500. Something along those lines.
I will definitely start with the 3-4x20 though.

Yeah, the basketball players are in pretty good shape overall. The non-basketball guys miss for a variety of reasons and aren't in great shape.

Well, my first question is more of a complaint than anything. I have a bunch of 400 guys who show up to practice sparingly. I think the best thing to do is just to try get them in decent shape when I...

Thanks!
I guess the mb circuits on your Wednesday would all involve low-intensity medball work, rather than big medball throws and/or hops+throws?

Two issues that are still unclear for me:
1)...

Ok, thanks guys. What I was describing with my last post was for a block with no meets - our next one is April 5.
What RB block-quoted was my (bad) setup for the week of the last meet. Our...

Yes, sonic, it makes sense. I especially like the part about SE and how we can get in trouble with working duration of a particular pace rather than speed.
I just bought the Key Concepts book and...

This was mentioned in the Jack3d thread but I wanted to get more of an idea of who has used this and to what effect.
I got a free sample from GNC and I let it sit on my shelf for months.

The...

Ah, thanks. I just changed it to public.

Here's a practice start without blocks

http://www.youtube.com/watch?v=kuGIK5ojg4U

I've been working on getting that big first step out. I felt pretty good about it in this particular start,...

Thanks!

Here's my guy's 10.72 to open the season. He's second from right with the black top and red shorts.

http://www.youtube.com/watch?v=femPFk3USwk
This is just me blatantly bragging on...

Thanks for the response, ado.

Both myself and 10.7 guy had some hamstring issues as we transitioned out of our mini-GPP into our SPP. That was mainly as we were moving from acceleration work into...

This week:

Going off of some of Rainy's points, this is what we've done in the run-up to this Friday's meet. I've done everything with the team, though I won't be able to make the meet because of...

The issue here was actually totally different for us last week. I was Leg 1 and I came in way faster than I had in practices - I guess I can chalk that up to adrenaline - and ran up on Leg 2, the...

Thanks!

We have a meet this weekend (which, again, I'll miss because of work) and then a nice little 3 week block coming up with no meets. After that, it'll be a meet every weekend into May.
...

I've started running with and coaching a local college track team this year. I compete as an "unattached" runner while the kids run for the school. Anyway...

I've got a kid who was at 11.0 at the...