100m --- 2 years later?

Question

Okay, 2 years ago, I was really fast. I was on the relay team and we went to the City Finals. During this time I probably ran a high 11 second or low 12sec for 100m *This was in Grade 8* As I went on to high school I gave up on running so I didn't try out in grade 9. Now in grade 10 I kind of missed doing track so I tried out. I ended up getting 13.8 for 100m . Uh, not good.

well let me clarify some things: After the grade 8 finals meet, where we won gold medal, I did NO PHYSICAL ACTIVITY after that. I was rubbish at all other sports. so from grade 8 to now. 2 years, I did not run at all or do any sports at all for that matter (unless you count running for the bus)

So I got cut from the team as I was too slow. anyway, that gives me a year to train for next year. What would you suggest to get back into track shape. Would would you recommend for my training routine to build my speed after 2 years of inactivity --- remember I have a year

Answer 1

Do two things. Get very strong and practice short top speed sprints. The fastest runners don't collapse at ankle and knee at ground contact. To get strong after a long layoff start with easy 'negatives' of leg press, calf raise and hamstring curls. Start slow as u get very sore for first few sessions but you get very strong. Lift every 4-5 days and do short top speed sprints. To do 'negatives' lift with both legs and lower with one. Don't worry about form, running hills or using parachutes. It's all about getting strong and running your fastest consistently.

Answer 2

you got cut? ouch!! just go train really. dont worry running 11 highs in 8th grade? thats good so you should have no problem

Answer 3

run your heart out. condition. do fartleks.

don't be suprised that speed doesn't increase with age.

some people peak at 30 years old

some people peak at freshmen year in highshcool.

a guy in our state a few years ago ran 100m consistently under 10.5 and won state with a 10.30s 100m his junior year. and had a season best of 10.28.

he trained his for his senior year and never went under 10.5s all season.

he peaked at his junior year.

Answer 4

yea, it would be a good idea, it might be hard though, you got to train hard to match all the other kids who have been training for 5-6 years

Answer 5

Since you did not do anything for 2 years you are going to need several months to get  your body back into condition.

Lift weights 2 days each week, do a total body routine and lots of abdominal and core muscle work.

Do plyometrics twice a week along with running stadium bleachers or stairs.

Run easy distance for 3 miles 2 days, Run sprint strides on the days you do plyometrics.

After a month you can begin doing specific intervals for sprinters.

Combine this with your plyometrics and weights so you are doing intervals 2 days, run repeats from 100 to 300 meters.

After 2 months your body should be able to hold up to  serious track work.

Your muscles are not used to running fast.

Once you have the strength to run fast without injuring yourself you will be able to train and your speed will return.