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From Rugby to Sprinting
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11-06-2013 9:14pm#1So as the title says, I'm attempting to make the transition from rugby to becoming a sprinter. I played rugby from 12 until last year but found myself getting bored with playing and wasn't getting the same enjoyment from it (I also spent 3/4 of the year sore and bruised which didn't help.) At the same time, my interest in athletics increased greatly, helped massively by the Olympics last year, and I found myself watching it whenever it was on TV. Eventually, at the age of 24 (turning 25 next month), I decided I'd rather try sprinting instead. I was a winger and was always the fastest on my team but would like to find out how fast really.
I had intended to start last September, but unfortunately I then tore my glute so that set me back. That finally was sorted early January and I've spent the last few months getting strength back in my legs.
Tonight I finally went to my first training session and it was great, really enjoyed it. I'm starting this log to track progress and also to keep myself accountable and keep up the training (although I don't see that being a problem but anyway.)
My goals are to compete in the 100m and 200m, and possibly the long jump, which looks interesting but we'll see how that goes. My targets I suppose are sub 12 secs 100m and sub 25 secs 200m. We'll see how that goes and go from there.
Anyway, the sessions tonight was 2 80m sprints, 2 60m, 2 40m and a 100m, which weren't timed. Unfortunately, I was only in runners and the place was soaked so I was told to only go at around 75% pace. It felt handy enough and I was pretty much keeping up with the other runners so that was encouraging.
Next thing to do is get a pair of spikes, although it will probably be next week before I have them. The next session is Thursday so really looking forward to it. As far as I know Saturday is a blocks session so that should be an interesting experience.
Oh, and thanks to RandyMann, Oregano_State and Pisco Sour. I was following your logs while I was recovering from my injury and they were really interesting and gave me a good insight into the type of training done for sprinting of varying distances.
If anyone has any tips or anything, I'll also listen very gratefully
. 10
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So finished my second track session and felt it went well. My start is kind of disastrous at the moment and I was giving up a metre or 2 to my running partner because of it, but I was expecting that as it's brand new. I need to work on my reaction speed and also get more comfortable with the starting position as I was stumbling for my 1st step or 2 (it was a 3 point start rather than blocks but I'm more used to an upright starting position). It's nice to have something to focus on improving though.
The session was 2 sets of 80m, 40m, 60m, 30m. We'd do the 80m, recovery would be walking back to the 40m, then do the 40m and so on. There was 3 minutes rest in between the 2 sets. Then there was 2 150m sprints after a 5 minute break and 5 minutes in between as well. None of these were timed, as it was kind of chaotic with another club training and a crowd left over from a football match that was on in the UL Bowl beforehand.
The session was very encouraging. The guy I was running with is an 11.61 guy and after my bad starts I was keeping the distant constant during the rest of the sprints, even narrowing it a few times. The one time I felt I got a good start we were dead level the entire way (it was a 40m sprint). It's definitely made me believe a sub 12 sec is achievable, especially if I fix my start.
Now to go watch the Diamond League meet I recorded. 0 -
Its all about looking the part too
Ah that's just so I can see my feet if I'm training late and so that others can see me coming :pac:
(Or it was the only colour available, it's one or the other...)
It felt weird at first having them on but after a few minutes I got used to it and they were way better than running in runners.0 -
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Was on my own for a track session this morning. I did 5 fly 30s with 5 minutes rest in between. I followed that up with 5 30m starting from blocks. I felt I was a bit cramped last week and that the blocks were too close to the line, which was contributing to my left leg twisting inwards. I moved them back an extra half a foot span and it really made a big difference, I felt I was getting a really good push off and my leg was staying straight so I was really happy with it.
That's week 3 down and I feel I've made progress every week so happy days. 0 -
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Had a track session tonight which was probably my session yet. I had been cutting weight for the last 8 weeks but that's finished this week and my energy levels were right back where they normally are and way higher than the last few weeks. The result of this was I was dead level with the fastest guy at the club for every single rep, which was really encouraging. The other guys even told me I was flying tonight so onward and upwards.
The session was 2 sets of 3 50m and 1 set of 3 40m sprints with walk back recovery. We then did 2 100m at 70% individually where the focus was on technique. It was pointed out to me I was pointing my chin upwards and to try to keep it down and just pointed straight ahead. I fixed it for the 2nd rep so I just need to keep it in mind for the next session or two and then I'll be grand.0 -
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Oregano_State wrote: »Have you considered trying Olympic type lifts and plyometrics to work on explosiveness?
It's tough to balance a weights program and a heavy running schedule. I don't think I was great with that this year, and it probably contributed to me getting injured. In general, I think you're going about it the right way keeping as big a gap between heavy leg work and sprinting as possible.
I'm going to be doing those on full body day. Generally, it's going to be 1 olympic variation, 1 jump of some form and then either speed squats or deadlifts. 0 -
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Track session tonight. We started with 2 200's with a few minutes recovery. It was my first time doing this distance but it felt good. We were going individually with about 30m separating our start times but in the second rep I finished about 5 metres behind the guy in front, although he might have been tying up for the last 20. I thought it would be a bit of a struggle but I felt like I was able to keep pushing right to the end so that was nice. I'd like to get a few more runs in at that distance though to get more of a feel for it.
We then did 4x40s, 1 80 and then 3 more 40s. I felt they went well but it was hard to judge. The guy I'd normally run (and compete) with wasn't there and the others are a bit slower so I was finsihing 1st fairly easily. Hopefully that won't happen too often though as I like having someone there to push against.
My coach told me that the plan for me was to have me geared up for a 60m indoor race being organised in November so I now have a goal to aim for. 0 -
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Track session this evening. The coach wasn't there but the middle distance coach gave us a session to do. It consisted of 3 80s and 3 50s with walk back recovery followed by a 10 minute break. Then we finished off with 2 150s and a 100 done individually. The session was pretty tiring but I felt good at the end. One thing I have noticed, and was especially obvious tonight, was that I tend to be stronger the longer the distance of the sprint. The first 80 I had a very bad start and was a good 2 to 3 metres back after 20, but by the time it got to 50 I had pulled it back and by the end I was 4 to 5 metres in front. The next 2 our starts were pretty much even but after 40 to 50m I started to pull away again. It was less pronounced over 50 but I was still finishing strongly in comparison to my partner and pulling ahead over the last 10m.
I'm still not happy with the starts though, and it's something I definitely feel I need to improve. My reactions just seem to be that bit slower than they should be and I feel my acceleration is letting me down a bit over the first 10 metres.
Now I just have to get ready for my first day of work tomorrow. 0 -
Track session this evening. The coach wasn't there but the middle distance coach gave us a session to do. It consisted of 3 80s and 3 50s with walk back recovery followed by a 10 minute break. Then we finished off with 2 150s and a 100 done individually. The session was pretty tiring but I felt good at the end. One thing I have noticed, and was especially obvious tonight, was that I tend to be stronger the longer the distance of the sprint. The first 80 I had a very bad start and was a good 2 to 3 metres back after 20, but by the time it got to 50 I had pulled it back and by the end I was 4 to 5 metres in front. The next 2 our starts were pretty much even but after 40 to 50m I started to pull away again. It was less pronounced over 50 but I was still finishing strongly in comparison to my partner and pulling ahead over the last 10m.
I'm still not happy with the starts though, and it's something I definitely feel I need to improve. My reactions just seem to be that bit slower than they should be and I feel my acceleration is letting me down a bit over the first 10 metres.
Now I just have to get ready for my first day of work tomorrow.
You may find if you give the gym a rest, especially deadlifts you will start to notice your acceleration improving as fatigue is a factor. The weights are very effective for acceleration/power but you may need to recover to realise that benefit.
During racing season, I am taking a step back from heavy lifting until after my big race in August. I suppose you dont need to do that as you are not racing this Summer, so it wont matter.
If you keep lifting/building over the winter, it will set you up nicely for that 60 indoors next year.
Keep up the good work!0 -
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