How do my times rank?

Question

i want to know honestly how my times are doing. im going into 8th grade and i'm a girl.

100-13.9

200-29.2

400-1:12

hurdles(i just started these)-20.2

long jump-14'5

that's it! i know my 400 time sucks but i just started hurdles and 400 training!thanks!please put idealy what my times should be if their not good.i have about 8 months to train or track before it starts.

Answer 1

Yor times are pretty good!!  Not bad pretty close to mine, but I do the long jump, and I can not jump that far!!  Your hurdles id really good for just starting.

Keep running,

Live

gr8 question

Answer 2

Don't worry so much about the times.  Times are a guideline.  You now have your baseline.  What are your goals?  How important are they to reach?  If they are important, then let's get there.  I have been training athletes since 1992 when I got a job as an assistant track coach at a high school.  I have now thrown away most of what I thought I knew and what follows is more of the scientific approach which has *vastly* better results.  I was a state finalist in the 400m and I bet I could have been 2 seconds faster if I knew then what I know now.

First, you are going to hear a lot of advice. Run faster, hit the weight room, etc. You will gain a training effect from almost any program. For example, you show up at the beginning of the season having done nothing.  It is pretty difficult for a coach to make you slower over the course of a season.  You go through a program and you will improve by the end of the season. Most of the time you will improve -- it is called "training effect".

For serious athletes, there are 2 ways to get faster. One is to make your movements more efficient (think of a distance runner who tend to "bounce" when they run and arms sometimes are out of sync). The other is to put more power into the ground (Coach Isaac Newton said for every action there is an equal but opposite reaction).

Efficiency of movement. You are going to explode out of your stance at approximately 45 degrees. In order to do this you are going to have to ensure that you are strong enough. Some exercises that you can do is to lean against a wall at a 45 degree angle . Bring up one of your knees and that ensure that your legs are parallel. This is the position that you will be in out of the blocks.  I went through a 90 minute training session on just how to get in the blocks and the first step so I am simplifying it a lot.  Over the next few steps you will go from 45 degrees to a slight lean forward as you move from accelleration to a max velocity run. Your striking foot in front of you should land approximately 6 inches in front of your body. Many people strike in front of this because they point their toes. You want your feet to be dorsiflexed (i.e. picture an ankle with a good taping). This will ensure that you are "pushing" yourself forward using your glutes, rather than pulling yourself forward using your quads. Remember what Coach Newton said!

Power: explosive power. Full body movements are key. Think of cleans or snatches. Even plyometric jumps are goods. You want to focus on higher weight and lower repetition. You are not going to be doing 10 reps, but rather more like 4-6. Focus on getting your hips and glutes involved (the explosiveness of your hips moving forward is what brings the weight up). This will help with getting your hamstrings involved too. Think about the pelvic tilt of a world class sprinter. They look like the strut everywhere they walk. It is actually because they have strengthened those muscles so much it has tilted their hips.

Efficiency is the best methodology. If you are efficient in your movements, you will run less tired. If you are running 2-3 miles at a time, you are working your slow twitch muscles. You want to be a fast twitch machine! Instead look to be in shape. In the off season, do cross training. When you get to the mid-late winter time, then you need to focus more on your event. Get some endurance work but shorter sprint type workouts with rest. Run some multiple sprints at about 60-75% of your best time. As you get closer to the season, you will run less (closer to your desired distance) but at a higher speed. This will be closer to 80-90% of your best time.

Hit the weight room. Focus on developing your glutes, hamstrings, and obliques. This will ensure that you don't have muscle imbalances. Runners tend to have strong legs but weaker upper bodies. You can do secondary exercises for arms, calves, shoulders, etc, but focus on primary!

All of the above works for running as well as hurdles and field events.  Newton's Law never changes.  Remember - efficient movements and dorsiflex for power.

Good luck!

Answer 3

they are ok times for a 8th grader they wil get better. with more practice..if you can attend a camp in your area ..it will be worth your time.

the USA Today post  the top high school times

try the USATODAY/sports/highscoolgirls/toptimes

Answer 4

for my school the best for those are

100-12.86

200-29.87

400-1:00.4

hurdles i am guessing the 100 hurdles-15.97

long jump- 13"1

i think  that i should include  that we have a vary small school.

Answer 5

Your times are varsity for middle school/junior high.

100 - 13.9 scores 80%

200 - 29.2 scores 79%

400 - 1:12 scores 73%

hurdles ?

long jump scores 71%

You are best in the 100 and 200.  80% is a district level performance.  75% is a varsity performance.

For your 400 and long jump to be as good as your 100 you need 66 or better for the 400 and 16' 2" for the long jump.

Answer 6

If you really want to rank these go tohttp://www.runnersworld.com/cda/agegradi...

This site tells a percent which tell if your running a world class, national class, regional class or local class.  It does all this compared to your age.  By your  times you sound like your close to national class