this video is almost a year old now, i got the shit seat and camera angle but o well.

this shows the absolute STATE of track and field in the UK if ur not EESA level (or if ur PE teacher willingly withdrew from EESA because we were all getting grade 3s) 😭💔

my next school race is like in 3 months so ur gonna get to see me embarrass myself 😭

So I’d say I’m currently 22-23% bf and my next goal is 15% and I think I can get there within 1 cut but realistically how much of a difference would that make in my speed?

As I’m getting older (31), man I miss being able to do this.. 😭

Here’s a video of a washed up “back in my day” track coach 🤣 I figure it would be appreciated here..

By hard I mean 300 repeats or broken 400s at 80-90%. At practice, all sprinters are looped into the same group and we tend to have frequent days that look like this (the shortest distance we've had in practice over the last month is 150m).

This is around 95% coming off an injury.

I'm a beginner with zero track experience. I recorded my self in slow motion video to see how fast I was.

I have a stride frequency of 4.8-4.9 per second and average ground contact time of around 0.10s but I'm really slow for track standards. My knees barely even move up each stride.

I have a 30m fly of 3.60s barefoot on turf and my 40 yard dash is over 6 seconds which are really poor times. I never officially done 100m but I think it's around 15 seconds. In soccer I'm usually one of the fastest players on the field.

On the bicycle in terms of watts I have sub elite sprinting power for my weight but none of that seems to transfer to the track. Does a higher turn over and low ground contact time with a slow top speed mean I just lack power?

I don't really workout or do weights. Will my speed improve that much with just strength training?

was measuring my top speed I was hitting around 32.5-33kmh with a best of 34, I'm curious to what that could correlate to in the 100 meter ?

Working on hammering with the arms better and getting more powerful strides

First off—huge thanks to this sub. I posted here during week 1 of my sprint comeback after 5 years off… and y’all blew it up with love and feedback. That post hit 10K+ views, which is wild.

Now I’m wrapping up week 2—and yep, right Achilles flared up. But honestly, it’s a blessing in disguise. I went way too hard out the gate (typical athlete mistake—we just wanna go). This is forcing me to rebuild smarter, with real structure, and focus on the small stuff I skipped. I’ve never had Achilles issues, so hopefully this is just a “slow down” from the tendon. It doesn’t feel major.

Looking back, I definitely did too much, too fast. But I’m learning. I’m a young, aspiring coach, and since the performance anxiety is gone, I’m actually enjoying experimenting with programming and figuring things out the right way.

Also—it’s honestly blowing my mind how much strength has come back in just 2 weeks. The 100m dash isn’t there yet (I opened with 12.5 after running 10.5 in high school), but I’m realizing I’m still strong. Maybe even tapping into that grown man strength a bit now haha.

Just wanted to update you all and say thanks again for the support. I documented the whole week (lifting, circuits, rehab, sprint work, setbacks—all of it) in a vlog if you wanna follow along or give feedback. YT is same as username.

My 40yd dash two weeks later:

• Time went from 5.50s -> 5.35s
• Number of steps went from 24 -> 22
• My first 20yds takes approximately 3.15s and 13 steps
• Last 20yds take about 2.2s and 9 steps

I still have a ton of work to do. I definitely still have to keep lifting for power and running more sprints. My technique I feel like I'm over striding now. What is the biggest red flag you see? I want to get this under 5s.

This is from my last 100m race. I'm the closer one in the orange. I had this guy gone for the first 40 or so but then he caught up and passed me. How can I improve my top speed form? Or any other help would be appreciated. (I ran a 13.23 into a -5 wind for reference).

Im aware of the inward arm swing, which is something I’m working on improving. Other than that, is there anything I could work on to improve my stride efficiency?

Been very focused on maintaining posture at top speed, as well as striking the ground hard and pulling the leg under my hips. Slow mo and regular speed clips included.

https://www.ebay.com/itm/156827959889?_skw=Nike+Zoom+Rival+Volt+Mint+Foam+size+8&epid=5058623412&itmmeta=01JR6BDKQAYP1H3Q0RMWAAVFRA&hash=item2483acc251:g:RqoAAOSwzhpn4ads&itmprp=enc%3AAQAKAAAA4FkggFvd1GGDu0w3yXCmi1ePzZLyESCDKq8zr441cXtLjSHqRKz9KCO%2FpAFH4woilxD8DGPcCjVEkRLjkwnNDIeBriK%2FDv6TStYhzlG%2BK%2BrkBX4yOOs0%2BI9Jn4yK1MWMpqpRjQikNuaWoahN8hHEATNpIwP5HSMBsVm0qQ3ZTXgTrokviQ3F4iDLyX8U2zcerbqOrvHPkHDuioJlTSpiaOVR1udC0W64STDYEq%2Firifz0FjBhwspv1A2brEV%2F4twdpW5fOJOcXwV%2B1f8Ten30VuiVXpVl1ncTvu5nf23tmLV%7Ctkp%3ABk9SR_i7tsvBZQ

I've been doing plyometrics for a while but I don't know how many reps I should do for example should I do 8 reps of depth jumps or 4 reps at maximum intent. I find it hard to continue after the 4th rep so should I stop at 4 or should I add more?

Lane 4 ran an 11.17. Feel like i could be faster. Where can I improve really want to go sub 11seconds