Monday, April 17, 2006

Sunday Sprint

Track meet coming up next weekend - so I needed to get at least one workout in before the meet. Have sprinted in a couple of months.

20 min warm up

4 acceleration sprints (gradually increasing the speed)

10 meters x 2

30 meters x 1

60 meters x 1

150 meters x 1

the back of my left knee was feeling goofy, so I couldn't turn on the burners like I wanted to. Overall it was not bad considering the long lay off and knee issue. The 150 was killer. I need alot more overdistant work like that. my weakness is not my first 60 meters in the 100, it's the last 40. Definitely need to do alot more quality 150's.

4 comments:

Geoff Neupert said...

Franz,

What does a typical training program for your 100m look like? You mentioned "over-sprinting." Are you in favor of a John Smith approach--lot of lower distance run at a very fast pace, or the traditional approach, lots of work above 100m?

Geoff

Franz Snideman said...

Hey Geoff - I do alot more "fast" and quality runs. Lots of 30's,40's and 60's. The reason I need to do 150's is because I don't like them and never do them. I take the Charlie Franics approach, work on speed first, speed endurance last. If you have no speed to endure, what's the point of doing endurance. But, I think at this state I would get alot out of 150's.

Geoff Neupert said...

I tell you what, Franz--it's amazing how many people don't understand that simple concept, especially on the college level. I could tell you some stories about some of the "training programs" I saw for 100m guys when I was coaching...

Joefitness said...

Great concept franz, love Francis...many great ideas. Trained with his fellow Cannuck, Brent Macfarlane, very cool guy