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Wed Nov 28, 2007 8:59 am

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Inquiring minds want to know.



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Wed Nov 28, 2007 4:37 pm

 
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Flying 30, flying 40, falling 30, falling 40, crouch start, block start or what? I can give you an idea of what I run at different points of the season, but I usually run flys. Let me know what you are looking for.

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Thu Nov 29, 2007 9:27 am

 
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Crouch start.



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Thu Nov 29, 2007 2:24 pm

 
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When I finally get into some sort of sprinting shape, in the neighborhood of 3.8-4.0 for 30m, 5.0-5.2 for 40 m. At this point, I am pretty slow, especially running outside in the cold. It was all I could do to run 50m in 6.6 today as I worked out. Hope that helps. What distance are you primarily training for?

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Mon Dec 03, 2007 12:11 am

 
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bowleggedlouie wrote:
When I finally get into some sort of sprinting shape, in the neighborhood of 3.8-4.0 for 30m, 5.0-5.2 for 40 m.

Dang Louie, you're fast!! :!:

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Mon Dec 03, 2007 6:59 am

 

Flying 30m from training yesterday - 3.78 sec. 68-year-old. I have a flying 3.69 sec from February to beat.



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Mon Dec 03, 2007 2:42 pm

 
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Thanks BMo - you are very kind. :) Those are summer workout times, with spikes, with the wind, etc. Seems like sprinters hate running into the wind!

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Wed Dec 05, 2007 9:41 pm

 
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Anthony and Louie,

Great times for the 30m flys. I am new to the sport so I went out today to see what I could do. I timed myself at 4.03 in the 30m fly.

I am not sure if I am doing them correctly though. I started about 10 - 15 m out and tried to hit top speed at the start line. Any pointers??

Thanks,

Tony



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Thu Dec 06, 2007 5:05 am

 
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Tony - that's exactly how I do a fly. sometimes I feel like I need a little more distance to hit top speed, so it is not unusual for me to take as much as 20-25 meters as the fly-in, it just depends on how I feel.

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Thu Dec 06, 2007 9:43 am

 

Tony - 4.03 is good for a beginner at any age. Yes, that's it. A little longer, at least 20m, to the start. A relaxed and powerful top speed through the start line. Try to imitate Asafa Powell's acceleration. Relax throughout and actively gallop way past the finish line - make sure you really slam into those bolsters protecting the wall (talking indoors now)!

You have to feel good. So make sure you are fresh and rested, which means at least a five-minute interval between each dash. It is good fun because it is relatively painless and you quickly measure your progress. But like everything (!) flying 30m can develop into an obsession. Keep on top of it mentally - don't let it govern you. Don't get stuck on a mediocre plateau with series differing only a few 1/100 sec. Best then to vary your speed training, maybe by introducing relaxed bursts/accelerations into your 200-400m intervals. And I wish I could follow my own advice. Keep us posted.



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Thu Dec 06, 2007 11:16 pm

 
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Thanks for the feedback guys. I will tell you one thing, I can barely walk after doing the flys yesterday. I now know that I need a little more lead in to the start and to flow through the finish line. I also need to rest longer between sets and run more relaxed. With a little effort I may be able to break 4.0 in a month or so.

Thanks again,

Tony



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