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Tuesday, August 16, 2016

I love that so much

From Steve Sailer's site:
The New Yorker recently inquired “How Fast Would Usain Bolt Run the Mile?“, only to find out according to his agent that “Usain has never run a mile.”
As my old coach used to say, sprinters are born, not made. When I ran track for Bucknell, the rest of the team used to openly mock what they called "the sprinter's jog", which is considerably slower than a normal walking pace. Of course, if you were facing another sub-25-second 200-meter repetition as soon as you finished jogging 100 meters, you'd jog pretty damn slow too.

Two of my roommates used to run the occasional 5k, and some girls once asked why I never ran one with them. After they stopped laughing, one of them pointed to a nearby lamp post and said:

"See that lamp post?"

"Yeah."

"He can get there faster than you would believe. Now see that one?" He pointed to one a little way up the hill.

"Yeah?"

"You can beat him to that one. Also, he won't make it that far."

In fairness, I did run a 5k once a few years after that. I barely finished in front of a woman who had just given birth three days before. I don't recall the time, but I do remember vomiting afterwards.


UPDATE: Very disappointed to see Alison Felix robbed of the 400m gold. She clearly won that race; diving at the finish line should not be permitted in sprints or dashes as it is much too dangerous. She's been my favorite sprinter for years, as her style is very pretty and graceful. She'd have won gold in the 200m too if she hadn't been injured at the qualifiers.

Labels:

136 Comments:

Anonymous Roundtine August 16, 2016 1:08 PM  

Another victim of stereotype threat. Sad!

Blogger Verne August 16, 2016 1:15 PM  

True sprinters area funny breed. I was fast ran a 4.8 forty yard dash. I owned the right side of the defensive line and could run down most running back. But then there Bobby Prestead. I had to aim 15 yards in front of him to have a change of heading him off before he rounded the corner. If I ould not get that far in front I had no chance.

At practice he was totally worn out after two 50 yard sprints and he needed a rest if he broke for a long run in a game. While my breathing hardly increased after running a 200. And I never needed to leave a game. He was just a different breed from me. He had a hell of a college career while I went to work

Anonymous VFM #6306 August 16, 2016 1:25 PM  

A mile might as well be the moon to Bolt. For pity's sake, I'm surprised he doesn't give off nuclear radiation when he hits his last 50. That kind of power can't possibly burn as slow as a mile.

It is like asking TNT to erode a pebble. Wrong damn tool.

Is it wrong that I imagined you timing your 200 splits during the 5k, "jogging" the next 200 and saying to yourself, "What the hell? I should be smoking this thing!"?

Blogger Orville August 16, 2016 1:25 PM  

I ran an 11.7 100 in the eighth grade. The next year I joined track as a freshman and was put on mile and two mile. I couldn't hack it and dropped out of track. At my peak I could run 3 miles in 24 minutes, and I still hated it. But at nearly 60 I can still beat my 26 year old son on the 100.

Blogger Guitar Man August 16, 2016 1:26 PM  

I tried long distance running. It is not for me. I was quick for short distances before I killed my right knee.

Blogger Brian S August 16, 2016 1:30 PM  

I was a swimmer in high school, through trial and error ended up doing quite well in the shorter events, and mediocre at best in the endurance races. Same thing for running with me as well, much better at the shorter sprints, the endurance running I try to do to stay in shape feels like torture to me, and it's more of a mental block than physical. To throw a curve ball into all this I love 10+ mile long hikes in the mountains :)

Blogger Orville August 16, 2016 1:31 PM  

"The only female officer enrolled in the Marine Corps' Infantry Officer's Course has dropped out after failing to complete two conditioning hikes last month, according to the Marine Corps' Training and Education Command."

http://www.cnn.com/2016/08/15/politics/female-marine-infantry-course/index.html

Blogger Cataline Sergius August 16, 2016 1:32 PM  

I'm the opposite. Distance running never bothered me...back when I actually had knees...but I could never sprint worth a damn.

Part of it is whatever muscle fiber genetics gave you and the other part of it is a different kinds of mindset.

A sprinter is nothing if not focused.

But when I ran distance I more or less took my mind completely off the hook for a while.

OpenID paworldandtimes August 16, 2016 1:38 PM  

I was a middle distance /long sprint runner. Ran 50-something 400 and 2:00 for the 800. My claim to fame a killer finishing kick in longer events.

PA

Blogger tweell August 16, 2016 1:38 PM  

http://www.hark.com/clips/lmtxvdhlyx-we-dwarves-are-natural-sprinters

Short legs and a long torso here, the 400 was where I was decent - not enough fast twitch muscles for real sprinting.

Blogger Brian S August 16, 2016 1:40 PM  

@10 loved that part lol

Blogger Otto August 16, 2016 1:41 PM  

Same with sex. Have any of you experienced your women say stop before you stop? If so let us all in on the secret.:-)

Blogger Jim August 16, 2016 1:41 PM  

I was in that in between category. I was fast, but not fast enough for the short sprints. Almost, but not quite. It was the same with the mile and up. Now put me in a quarter or half mile and it's a different story.

Anonymous day August 16, 2016 1:46 PM  

@7:

That must be one bad ass woman. Something like 99 44/100 percent of women drop out on the first day.

Blogger Matt Robison August 16, 2016 1:48 PM  

Ok, I burst out laughing at the last paragraph. Thank you.

Anonymous #8601 August 16, 2016 1:52 PM  

Everyone hates the 5K. Sprinters think it's too long and distance runners think it's too short.

Longer distances (e.g. 10K or half marathon) can be run at a more moderate pace. But in a 5K, you basically max out your heart rate immediately and try to hang on for 20 minutes or so. Very painful!

Blogger Giraffe August 16, 2016 1:53 PM  

I always figured the guys that ran the 800 were slowed down by their giant balls dragging behind them. That is a race that takes guts. Anybody that runs farther than that with nobody chasing them is completely crazy.

Blogger Chris Jackson August 16, 2016 1:54 PM  

I was a middle-distance guy in HS. Always stuck in that limbo between sprinters and distance runners as I was neither fast enough in short bursts to be a sprinter, nor did I posess the endurance of the longer distance guys. I'm also that "middle of the road" height of 5'8".

I never understood why the sprinters were always injured. I figured perhaps some cardio, long runs, and a good stretching routine would go a long way to prevent that. Nutrition too - if muscles don't get what they need, they have a way of quitting on you.

Anonymous Mr. Rational August 16, 2016 1:54 PM  

Otto wrote:Have any of you experienced your women say stop before you stop?
Yes.  She was too wound-up and needed me to withdraw so she could finish her climax.  Then I went back for more.  This happened enough that she finally asked me "how do you DO that?!"

It wasn't enough to keep her, though; she dumped me for a guy who liked to watch hockey.  He in turn dumped her after 1 child and hooked up with a stripper.  Served her right, I guess.

If so let us all in on the secret.:-)
I don't think there is one, unless it's a natural ability to do what the tantrics cultivate.  I may be too old to do it any more, but I'm looking for a new partner to check that out.

Blogger Orville August 16, 2016 1:58 PM  

I figured perhaps some cardio, long runs, and a good stretching routine would go a long way to prevent that.

That's the weird thing. I never hurt running dashes, but the stretching routines were torture for me. I had tight legs. I ran 3 miles a day for several years and never stretched.

Blogger Ingot9455 August 16, 2016 2:03 PM  

@18 Sprinting is impact. They hit the ground harder each step.

Anonymous Seneca August 16, 2016 2:03 PM  

How does the sprinter nature work for you as a soccer player? Soccer seems to place a big premium on endurance--or it did how I played. Obviously you manage since you are still playing, but I'm curious how it impacts your play style.

Blogger VFM #407 August 16, 2016 2:06 PM  

Otto wrote:Same with sex. Have any of you experienced your women say stop before you stop? If so let us all in on the secret.:-)The secret is vasodilators.

@VD Anything over 400m is for the birds. I did 800m a few times, but it sucked. 1 lap is enough.

Funny side story. One of my events was the 400m relay. The funny part is our combined time divided by 4 was faster than any of us could run 100m individually.

Blogger Zach August 16, 2016 2:10 PM  

A question for the Ilk:

Let's say someone doesn't have the genetic gift. Not blessed with the right percentage of fast-twitch fibers, but is otherwise athletic.

What can be done with training to better that person as a sprinter? Understanding that they're never going to be world-class as a sprinter but still want to improve.

Thanks,
Zach

Anonymous Mister M August 16, 2016 2:14 PM  

I went to HS - predominantly black - in NYC. We had a white (greek) kid join the team and he proceeded to set records in the 55m - 400m. He was really fast. Our coach, a short little jewish guy actually said "sometimes God makes a mistake". I still chuckle at that one.

Blogger ThirdMonkey August 16, 2016 2:15 PM  

This morning during my annual physical, my doc looked over my bloodwork, ekg, resting hr, and bp, and said I must be a runner. I told her if I'm running, it's because I'm out of ammo, and it's a big bear. If it's a small bear, I'll fight and take my chances.

I used to run, and I hated it. The only thing I ever did and actually gained bodyfat. I lift 3x a week and do martial arts 1-2x a week. Using just this regimen, I ran 1.5 miles in less than 10 minutes a few weeks ago, not having run at all in the previous year. The last time I did that was in my early twenties. Lifting and fighting is for predators. Running is for prey.

Blogger EscapeVelocity August 16, 2016 2:17 PM  

Vomitting was part of the ritual every spring training for soccer season. Run til you vomit, then run some more. Repeat daily.

Anonymous kfg August 16, 2016 2:17 PM  

"What can be done with training to better that person as a sprinter?"

Squats, hip thrusts and . . . sprinting.

But bear in mind that they will end up a better, but still crappy, sprinter, while simultaneously becoming crappy at what they could be good at.

Nothing comes free.

Anonymous WaterBoy August 16, 2016 2:18 PM  

Vox: "I barely finished in front of a woman who had just given birth three days before."

That's OK...John Scalzi's daughter can outlift him....

Blogger EscapeVelocity August 16, 2016 2:18 PM  

Now I bike, much easier on the joints.

Blogger EscapeVelocity August 16, 2016 2:19 PM  

Now I bike, much easier on the joints.

Blogger EscapeVelocity August 16, 2016 2:19 PM  

Vomitting was part of the ritual every spring training for soccer season. Run til you vomit, then run some more. Repeat daily.

Blogger Nate August 16, 2016 2:22 PM  

Can confirm.

I could destroy almost everyone at my school sprinting... but I would die before I would make it a mile.

Blogger pyrrhus August 16, 2016 2:27 PM  

Even more bad thought later in the article--for 9 Olympics in a row, all 8 finalists in the 100 have been black. But but but.....Blank Slate?!

Blogger Alexander August 16, 2016 2:28 PM  

@16

Just as the half-liter is too small and the liter is too large compared to the drinking perfection of a pint, so too is the 5k evidence in the hubris of trying to make real life fit into the metric system.

Blogger pyrrhus August 16, 2016 2:29 PM  

Northern Europeans, like me, are usually better in middle distances.....

Blogger Zaklog the Great August 16, 2016 2:30 PM  

As someone who is about to run 10 miles at the gym just to stay in shape, I find this discussion fascinating and a bit alien.

Blogger pyrrhus August 16, 2016 2:31 PM  

There is a saying in thoroughbred horse racing that a horse's best distance can be measured with a yardstick...it's that precise.

Blogger Dave August 16, 2016 2:31 PM  

I barely finished in front of a woman who had just given birth three days before.

Funny; was she pushing a baby carriage?


I take it your tribe(feather) did more gathering than hunting/chasing prey.

Blogger Noah B August 16, 2016 2:35 PM  

I was a decent distance runner and we had a very good cross country team for a couple of years. It seemed like whenever I got my times down to under 5:30 a mile, I would get the flu or a nasty cold and lose most of the progress I'd made. Or get an injury of some kind. I never ran track competitively, but sometimes we had to train with the track team as punishment. I was a decent sprinter but never the best even at my own school. I might have been in the top 5 in a school of ~1200 people at one point.

Blogger icr August 16, 2016 2:35 PM  

I wonder if anyone kept track of the mile run times during basic training for the sprinters who were drafted in WWII and Korea?

Blogger OGRE August 16, 2016 2:40 PM  

I threw discus.

We got to stand around the pad and make fun of the runners chugging around the track. That is, until we had to do some conditioning running too...

Anonymous Steve August 16, 2016 2:41 PM  

I was slow as a cart horse in school but always did quite well in cross country running, though partly out of sheer bloody mindedness rather than any athletic talent. Also we had PE teachers who would mock you for being a "poof" if they thought you weren't bursting a lung.

Bolt is the real life equivalent of the Flash, but for a long run you need to be more like the 70's iteration of the Hulk.

Remember how the bad guys would run away from a half-naked, pea-green and clearly miffed Lou Ferrigno? And the Hulk would run in slow motion to catch up with them?

Blogger Orville August 16, 2016 2:42 PM  

As someone who is about to run 10 miles at the gym just to stay in shape, I find this discussion fascinating and a bit alien.

Every morning there is a young chub on the squirrel cage. He's going fast, and he's there when I get in, and still going when I leave. For six months now.

He's still a chub. If you ain't lifting, you ain't living.

Blogger Noah B August 16, 2016 2:52 PM  

This comment has been removed by the author.

Blogger bob k. mando August 16, 2016 2:53 PM  

23. VFM #407 August 16, 2016 2:06 PM
Funny side story. One of my events was the 400m relay. The funny part is our combined time divided by 4 was faster than any of us could run 100m individually.


not funny, obvious.

only the initial runner is leaving from a standing start, zero mph.

the three following runners have all matched stride with the baton carrier before the exchange so, while not at full speed for the exchange, are much faster around their 100 meters rather than having to include the ~10 yards or so that it takes for a human to achieve a full sprint after a standing start.

any competitive relay team which CANNOT better their combined individual splits has serious problems.

Blogger Noah B August 16, 2016 2:54 PM  

@12 Same with sex. Have any of you experienced your women say stop before you stop? If so let us all in on the secret.:-)

whatever.scalzi.com

Blogger VFM #407 August 16, 2016 2:57 PM  

I'd wager sprinters are higher average SMV than long distance runners, probably by a large margin. Case study, anyone?

Blogger Dave August 16, 2016 2:59 PM  

@Nate

Titans throw in the towel with Green-Beckham? Traded for backup o-lineman.

Blogger VFM #407 August 16, 2016 3:03 PM  

bob k. mando wrote:23. VFM #407 August 16, 2016 2:06 PM

Funny side story. One of my events was the 400m relay. The funny part is our combined time divided by 4 was faster than any of us could run 100m individually.


not funny, obvious.

only the initial runner is leaving from a standing start, zero mph.


Good point. In all these years I never really stopped to seriously think about why. I just found it amusing. Still do.

Blogger rycamor August 16, 2016 3:06 PM  

I wanted to be a short distance sprinter, but legs and arms were just a little too long, so I ended up on the 400/800. Hated the 800. Absolutely loathed the 400 but I was good at it. The 400 is right at that border between anaerobic/aerobic, so as you are rounding that last corner, most guys just run out of gas, legs feel like lead. I was able to conserve just enough by stretching my gait and lowering my step speed through the first half that I could ramp up on the final turn, and go into an all-out sprint down the back straightaway. Made for a cool finish a couple times, coming all the way from the back to win.

Blogger Noah B August 16, 2016 3:07 PM  

@48 Probably so. Sprints tend to be dramatic, attention-getting events. Long distance runs are boring. Even distance runners don't like to watch distance events.

Blogger VFM #407 August 16, 2016 3:11 PM  

rycamor wrote:I wanted to be a short distance sprinter, but legs and arms were just a little too long, so I ended up on the 400/800. Hated the 800. Absolutely loathed the 400 but I was good at it. The 400 is right at that border between anaerobic/aerobic, so as you are rounding that last corner, most guys just run out of gas, legs feel like lead. I was able to conserve just enough by stretching my gait and lowering my step speed through the first half that I could ramp up on the final turn, and go into an all-out sprint down the back straightaway. Made for a cool finish a couple times, coming all the way from the back to win.

I used to do that as the anchor on the mile relay. Usually we were already in the lead but it definitely made for a dramatic finish.

Anonymous kfg August 16, 2016 3:12 PM  

@39: "I take it your tribe(feather) did more gathering than hunting/chasing prey."

Some predators harass their prey to ground:

http://www.cc.gatech.edu/ai/robot-lab/hunt/HUNT_files/wolfFigure1.png

Some hit them like a missile:

http://cdn2.arkive.org/media/9E/9EC5BEAE-0D61-44D1-BE4D-9B31A9EEE4D5/Presentation.Large/Juvenile-cheetah-hunting-springbok.jpg

Anonymous EH August 16, 2016 3:24 PM  

Orville wrote:"The only female officer enrolled in the Marine Corps' Infantry Officer's Course has dropped out after failing to complete two conditioning hikes last month, according to the Marine Corps' Training and Education Command."


Looks like the political creatures are crawling to the top even in the Marines, while honest generals get shown the door:
In January, then-head of Southern Command, Marine Gen. John Kelly, cast doubt on whether many women would be able to enter the infantry if current standards were upheld.
"If we don't change standards, it will be very, very difficult to have any numbers -- any real numbers come into the infantry," Kelly told reporters at the Pentagon.
But the deputy commandant of the Marine Corps, Gen. John "Jay" Paxton Jr., espoused a more optimistic view.
"I think the Marines who happen to be women, who are going into those units, are committed to live up to that standard and contribute to unit efficiency and unit success," Paxton said in an interview with the Marine Corps Times published Monday.


"Marines who happen to be women" riiiiight.

Those hikes are only 10-15 miles per day, with a 60-80lb pack. I did that 17 of 21 days in the Sierras, off-trail, 2000+ vertical feet per day, 6000-11000 ft altitude at age 14, with no training other than smoking. And there was no easing into it like the Marines do, day one the pack was 60% of my weight. No soap or any other toiletries, no toilet paper (just granite chips since we were nearly always above the treeline), no tents, no MREs, no radios, no phones, no GPS, no med-evac, no water filters (tincture of iodine only), no mechanized transport of anything - resupply by mule train. No shower or bed at the end of the three-week ordeal, either. On the way back I had a whole section of the airplane to myself.

Several girls made it through. Only one, who couldn't have weighed over a hundred pounds, was allowed to drop out, and that only because she sat down, refused to carry her pack another inch and wouldn't be budged. I admired her willpower. Personally, I was hoping to break my leg. The best indication of how rough it was was that even for 14 year-old formerly hormone-saturated me, the girls' attractions became purely theoretical the entire time, libido = zero.

Marines? Pah. Over a third of the men washed out. Were encouraged to drop out. If they didn't let them leave, they'd complete the course, they'd have no alternative. They mostly get over-ambitious masochists completing the course, not hard men with good sense.

Blogger James Dixon August 16, 2016 3:24 PM  

I think my genetics misheard the old proverb as "Neither a miler nor a sprinter be." :)

Now, when I was younger I could walk 4-5 mph all day long, but that's another story.

Blogger David-2 August 16, 2016 3:28 PM  

@55 "no toilet paper (just granite chips..." - uh, ok. you're too tough for me.

Anonymous #8601 August 16, 2016 3:32 PM  

@48 Makes sense. Male Sprinters are big, muscular and Alpha looking whereas long distance runners are skinny little runts.

Of course, it is the opposite with females. I'd bang most of the distance runners but none of the sprinters, except maybe for that Dutch blond.

Blogger Keyser Soze August 16, 2016 3:34 PM  

Fucking memories!! Let it alone now old dogs.

Blogger VD August 16, 2016 3:36 PM  

Sprinters think it's too long and distance runners think it's too short.

The 5K? Sprinters think the 400m is too long. I used to cruise the curve in the 200m and not really kick it in until going onto the straight.

I never understood why the sprinters were always injured. I figured perhaps some cardio, long runs, and a good stretching routine would go a long way to prevent that. Nutrition too - if muscles don't get what they need, they have a way of quitting on you.

Going that fast is a tremendous stress on your body. When I blew out my hamstring in the 100m, I was a full-step ahead of a guy who beat my best time by 0.1 seconds. Sprinters literally push their bodies until they break.

Blogger J Van Stry August 16, 2016 3:37 PM  

I remember back in High School my brother was the fastest sprinter in the school, and could beat the school record.
But they wouldn't let him on the track team because he wouldn't give up smoking. (this was in the 70's).
He was a pack a day smoker by then I think.
Sprinters are very much different.

Anonymous GreyS August 16, 2016 3:42 PM  

It was always the 200 guys I was most impressed with. The 400 guys too now that I think about it. I love that mix of near all-out speed and pushing and hanging on to exhaustion. The 100 is like trying for a perfect golf swing compared to those.

Anonymous kfg August 16, 2016 3:42 PM  

"Going that fast is a tremendous stress on your body."

Sprinting requires so much power that if a cheetah kept the afterburners on for more than about 15 seconds the waste heat would be enough to cause permanent brain damage.

Blogger John Williams August 16, 2016 3:45 PM  

Threw discus & shot. At the start of every track season, I'd be slated to also do hurdles or the 1/4 mile. If run my heart out, but by yhe first meet if no longer be running.

Often, at the end of the season, there'd be a 'fat boy' relay at the last meet. Good memories.

Blogger dh August 16, 2016 3:55 PM  

Every morning there is a young chub on the squirrel cage. He's going fast, and he's there when I get in, and still going when I leave. For six months now.

He's probably not eating right. For anyone doing a serious amount of weight loss, it should take 12-18 months, and the first 12 months must be almost all diet. 1250-1500 calorie a day, low carb, high protein, broken into 4 meals, with 2 snacks spaced out. Then after about 60-70% of the total weight loss done, usually in 12 months, three-day training regime; day 1 cardio, day 2 strength training, free weights and small rep sets, and light cardio, day 3 rest, bringing the calorie uptake over time into the 1500-1750 range, settling not more than 1800. There is literally no fat person alive who can stay fat on that routine.

If the guy is on the treadmill for 2 hrs, as a chub, he's probably at home consuming 3k calories of carbs and fat, and wondering why is 300-400 calorie workouts aren't netting him big loses.

Blogger CM August 16, 2016 3:55 PM  

WOW! For some reason, this never occurred to me. I was a sprinter in elementary school and was a decent hurdler. Not that elementary school lets you do those things; I would just go the park and run and jump all the time. I loved it.

School was a different matter. Running around the field had me wheezing, puffing, and nursing cramps while still managing to be last. Over the years, I've tried to get better. I ran a 12 minute mile in high school... I wanted to make it to 10. I have given up so many times. I had no idea I should have been improving my sprint and pivot instead.

Oh the wasted years of chasing unrealistic expectations :(

Blogger CM August 16, 2016 3:58 PM  

He's probably not eating right. For anyone doing a serious amount of weight loss, it should take 12-18 months, and the first 12 months must be almost all diet. 1250-1500 calorie a day, low carb, high protein, broken into 4 meals, with 2 snacks spaced out. Then after about 60-70% of the total weight loss done, usually in 12 months, three-day training regime; day 1 cardio, day 2 strength training, free weights and small rep sets, and light cardio, day 3 rest, bringing the calorie uptake over time into the 1500-1750 range, settling not more than 1800. There is literally no fat person alive who can stay fat on that routine.

That's me right there. Staying consistently on a low-carb is rough going for me. I need to hear this message about once every 2 weeks...

Anonymous kfg August 16, 2016 4:09 PM  

"Staying consistently on a low-carb is rough going for me."

No cheats. That's a trap a lot of folk fall into. When you cheat you basically reset the adaptation to zero. Cheat once every couple of weeks and you never really adapt properly.

Protip: A portion of the adaptation is psychosomatic. If you use artificial sweetners, even though they are zero carb, the sweetness alone can trigger a carb consumption response and reset your adaptation to zero.

Blogger Guitar Man August 16, 2016 4:14 PM  

Enough "cheats" and you'll knock yourself out of ketosis.

Blogger Brian S August 16, 2016 4:14 PM  

on the extreme opposite end of the sprinter spectrum, Cameron Hanes completed the Bigfoot 200 this weekend.

"I ended up completing the 205 mile mountain race in 78 hours 56 minutes for 8th place overall. And, no you don't really sleep during this run if you hope to finish in the top 10. I slept for 3 hours total during 3 days of racing."

Blogger Noah B August 16, 2016 4:15 PM  

I didn't realize this dichotomy between sprinters and long distance runners existed. The best long distance runner on our CC team (he consistently finished a 5K in under 15 min.) was also our best sprinter in most events. He must have been more exceptional than I appreciated.

Anonymous #8601 August 16, 2016 4:17 PM  

@65 Every morning there is a young chub

Don't worry, that's normal.

Anonymous unadorned August 16, 2016 4:24 PM  

@CM I know that carbs are the new boogie man, however, I try to adhere to a 80% carb, 10 protein, 10 fat diet. I have completed 60 marathons with a best of 3:09 and most of them ran around 3:20. I have run a 5K in 19:09 (training is specific). On the 80/10/10 diet I maintain a weight of 98lbs to 102lbs. (I'm female.)

Anonymous VFM 8671 August 16, 2016 4:26 PM  

I always had a knack for the 5k. It was an ideal distance for me. I was too gangly and thin for sprinting, though I was far better than average at it. And on the reverse end, my endurance fell off quickly after a few miles. Again, I could run a marathon faster than most, but not at the top. The marathon was too long, and my pace slackened, especially in the latter half. In the mile I was much more competitive. I could easily run in the 4s, but that still wasn't enough to be quite at the top.

The 5k was perfect though. I could hold a place just barely slower than my mile pace, and consistently did well. It is a pity I didn't take it more seriously when I was young, even my coach said I had a gift for it. Even doing it half ass and not training as well as I should have, I was easily into the 16s. I still do them on occasion, because it's one of those popular things to do these days for some fucked up reason (though most are women who walk the 'run'). I still run sub-20 in middle age, which isn't bad.

It's a combination of speed and endurance, such that you need a bit of both to do well in it. Usually I run a pace not far off my mile pace, and then if I have even the slightest bit left, I'll sprint the last little bit and burn it. Find a runner who is a pretty good sprinter and a pretty good marathon runner also, and you have a great 5k guy. The best sprinters can't even do it, and the best marathon guys are just too slow in their pace.

Blogger CM August 16, 2016 4:30 PM  

Sprinting requires so much power that if a cheetah kept the afterburners on for more than about 15 seconds the waste heat would be enough to cause permanent brain damage.

Is there a difference in metabolisms between sprinters and marathoners?

Protip: A portion of the adaptation is psychosomatic. If you use artificial sweetners, even though they are zero carb, the sweetness alone can trigger a carb consumption response and reset your adaptation to zero.

This is apropos. We use sugar-free gum and diet drinks to curb our sweet cravings. I shall have to nix this. Looks like I have renewed goal for the morning.

Anonymous kfg August 16, 2016 4:31 PM  

@Unadorned:

Protein intake should not be based on a percentage of diet, but on sufficient, absolute, optimal quantity. Then your carbs and fats are apportioned around what's left as a percentage.

Lab testing feeds protein as a percentage of diet not because that is optimal, but because it's convenient in making and feeding "chow."

Anonymous Bob August 16, 2016 4:34 PM  

That's why I left the track team in school. I was never the fastest sprinter, but I was by far the slowest at the mile, so my coaches decided I just needed to run more of them.

Football, though, was a different story. The entire defensive line were large sprinters, and we never did encounter an offensive line that could handle that kind of impact.

Blogger Aquila Aquilonis Fulminata August 16, 2016 4:34 PM  

I was a college sprinter and I remember laying on the trainer's table getting my ass rubbed by this gorgeous trainer girl thinking to myself that this (getting massaged by a hottie) was the best reason I could think of to do track.

Blogger CM August 16, 2016 4:38 PM  

@CM I know that carbs are the new boogie man, however, I try to adhere to a 80% carb, 10 protein, 10 fat diet. I have completed 60 marathons with a best of 3:09 and most of them ran around 3:20. I have run a 5K in 19:09 (training is specific). On the 80/10/10 diet I maintain a weight of 98lbs to 102lbs. (I'm female.)

Thanks for the input. While I don't want to side track VD's post into diet advice and woes of failed willpower, I have exhaustively messed with macro-ratios for the last 10 years. The best I have done was macro-cycling with my cycle, but that was pre-kids. My biggest issue is craving and appetite control and low-carb/high-fat/high-protein gives me the best solution for that RIGHT NOW.

I am not a distance runner. I have tried breathing exercises and metronomes, the C25K program, and daily running. I have not improved my endurance by one iota. It is still awful and miserable. I have always enjoyed sprinting and may have to incorporate HITT into my regular workouts after I get rid of some excess weight.

Anonymous A Visitor August 16, 2016 4:38 PM  

I was better at distance running. My best mile was 7:30 in junior high. Sprints on the other hand I sucked (and still do) at. A kid two years ahead of me set the school's record 6 minutes something. I was back recently...a new record had been set...under 6!

Anonymous RefreshedTree August 16, 2016 4:41 PM  

dh wrote:Every morning there is a young chub on the squirrel cage. He's going fast, and he's there when I get in, and still going when I leave. For six months now.

He's probably not eating right. For anyone doing a serious amount of weight loss, it should take 12-18 months, and the first 12 months must be almost all diet. 1250-1500 calorie a day, low carb, high protein, broken into 4 meals, with 2 snacks spaced out.


I stopped distance running, kept lifting, and followed a lot of advice about insulin here:

http://intensivedietarymanagement.com/

1-2 meals a day, no snacking, no added sugar, and intermittent fasting resulted in -30lbs and improved strength within a year.

Anonymous kfg August 16, 2016 4:46 PM  

@75: "Is there a difference in metabolisms between sprinters and marathoners?"

Not just in metabolisms, but physically as well. The muscle structure is actually different. Sprinting muscle fibers cannot endure, and endurance muscles cannot produce the power of sprinting muscle fibers.

What you're born with is pretty much what you've got (keeping things simple enough for horseshoes and hand grenades). Ya got the genes, or you don't.

Blogger CM August 16, 2016 4:49 PM  

Not just in metabolisms, but physically as well. The muscle structure is actually different. Sprinting muscle fibers cannot endure, and endurance muscles cannot produce the power of sprinting muscle fibers.

@kfg so what I really want to know is... would a sprinter have trouble burning fat in Steady-state cardio vs HITT and vice versa?

Blogger Dystopic August 16, 2016 4:50 PM  

@82: It is instructive to view those good at the 5k and the mile as transitional between the two extremes you've noted. It's something of a gradient.

Blogger Noah B August 16, 2016 4:55 PM  

OT, but here's a great response to an SJW demanding accommodation from WizardWorld.

Anonymous kfg August 16, 2016 5:00 PM  

@84:

Sure. "Red meat" is a mixture of the two types of muscle. Different animals, and individuals within the species, have different proportions.

Birds have "dark" and "light" meat because the fact of flying requires a clear division of labor in the muscle tissue.

And then there are muscle fibers which can "swing both ways," that aren't specialized for endurance or power, but can be biased in either direction by adaptation.

Blogger CM August 16, 2016 5:04 PM  

@86 Sure. "Red meat" is a mixture of the two types of muscle. Different animals, and individuals within the species, have different proportions.

This was directed at someone else, but I think it answers my question, too. This is all untested hypothesis right?

So a sprinter has less "marathon" muscles, so steady state would utilize fewer muscle fibers in exercise, leading to a slower fat-burn. But when sprinting, the "sprint" muscles would be used, resulting in a faster fat-burn?

And then you have the ones in between with varying results, of course.

Anonymous Ain August 16, 2016 5:13 PM  

"When I ran track for Bucknell, the rest of the team used to openly mock what they called "the sprinter's jog", which is considerably slower than a normal walking pace.

I ran one of those for several miles, once. I would have been better off wind sprinting.

Anonymous kfg August 16, 2016 5:18 PM  

@87: "This is all untested hypothesis right?"

No. This is physical biology you see with the naked eye when you look at the dark and light meat of a bird, which has the types of fibers separated by muscle group. The light meat are the power fibers, the dark the endurance.

In the sort of birds you can by dead at the market you can even see the difference between birds, depending on their speciality. Chickens, which are low level sprinters, have a near absolute division, while ducks, which fly pretty fast, pretty high and pretty far have darker meat overall. Their fibers are more mixed.

In red meat you can pick out the different fibers under magnification.

And different mechanical and chemical properties of the various fibers have been well tested, although there is still a lot to learn. The "swing either way" fibers are a fairly recent discovery.

Blogger CM August 16, 2016 5:23 PM  

@89 And different mechanical and chemical properties of the various fibers have been well tested, although there is still a lot to learn. The "swing either way" fibers are a fairly recent discovery.

Thank you for the biology lesson. Its fascinating and I wish I had known all this a long time ago!

Anonymous Wolf August 16, 2016 5:32 PM  

The 800 meter (approx. half mile) race has been known as a middle distance event, but has now evolved into almost a sprint. It's in between a distance and a sprint race, and the elite 800 runners are a mix of ethnicities. It's the shortest distance that the Kenyans, who dominate longer distances, are good at. The Kenyans are terrible sprinters. An American white guy, Clayton Murphy won a bronze medal in the 800 yesterday. Kenyan David Rudisha won the gold medal.

Anonymous BGKB August 16, 2016 5:40 PM  

Sex...If so let us all in on the secret.:-)

Breath control, kriegle exercises

OT: Ellen apologizes for being racist with her tweet of crack Bolt http://sports.yahoo.com/news/ellen-degeneres-defends-usain-bolt-tweet-some-claimed-was-racist-185220311.html

HS - predominantly black - in NYC. We had a white (greek) kid join the team and he proceeded to set records in the 55m - 400m.

He must have pictured the niggers were chasing him and there was no water to jump in for them to drown.

"Marines who happen to be women" riiiiight.

They will have some serious mileage on their vaginas. When I was in the field the girl medics in our support BN rented themselves out in the back of their Humvee ambulances.

Blogger Bob August 16, 2016 5:43 PM  

Vdare had this good blog article on the skill of Bolt and other Jamaican runners in short distance events - - and why they can't compete in long-distance events.

Anonymous kfg August 16, 2016 5:48 PM  

@87 again: "So a sprinter has less "marathon" muscles, so steady state would utilize fewer muscle fibers in exercise, leading to a slower fat-burn. But when sprinting, the "sprint" muscles would be used, resulting in a faster fat-burn?"

Here things get more complicated, because as red meat animals we are "hybrids," multi-engine, multi-fuel devices.

Sprinting muscles are essentially anaerobic. They run on a small amount of fuel stored in the cell which does not need to be oxidized. When it fires, it uses up that fuel and cannot fire again until it is replaced. It can be replaced by burning fat, but does not actually burn fat in firing. This is the "afterburn" fat burning effect you might come across in the popular literature. You are essentially doing aerobics while doing nothing as the aerobic system replenishes the fiber with fuel.

And this is all rather inefficient.

This stored fuel has a lot of energy, but that means it takes a lot of time to replenish it. Fire off the fiber and it's "done" for some time.

Endurance fibers burn fat more directly (it's actually converted to something else, but that's an unneeded complication to get the idea of it). Burning fat requires oxidation, so these muscle fibers are aerobic. They recover very quickly, so they can fire again as long as oxygen and fuel are being delivered. It's all very efficient, but with less energy, thus less force, per firing.

To use the ever popular car analogy you can think of the sprinting muscles working like a "fuel" drag car and the endurance fibers like a diesel Le Mans car.

Blogger Jon M August 16, 2016 5:49 PM  

"He's probably not eating right. For anyone doing a serious amount of weight loss, it should take 12-18 months, and the first 12 months must be almost all diet."

He's probably not eating right (at least in part ) *because* he's spending so much time on the treadmill. When you burn that many calories, your body compensates by telling you, 'need more fuel - eat more!' If you aren't careful, then it can throw your hunger/full feedback mechanisms out of whack. You'll feel like you're eating the same, but it'll take a lot more food to get that feeling.

Anonymous Avalanche August 16, 2016 6:04 PM  

@76 "Protein intake should not be based on a percentage of diet, but on sufficient, absolute, optimal quantity."


They tested monkeys (don't know as they've done higher primates yet): feeding some higher protein/nutrient chow, and some lower protein/nutrient chow -- the monkeys would eat as much chow as they needed to get about the same amount of protein, no matter which arm they were in. (That is, the lower quality chow led them to eat more.)
Food quality matters!

Anonymous Avalanche August 16, 2016 6:06 PM  

@79 "... low-carb/high-fat/high-protein gives me the best solution for that RIGHT NOW."

Hey CM, check out Mark Sisson's "Primal Blueprint" and Dr. Doug McGuff's "Body by Science" -- both VERY helpful!

Blogger CM August 16, 2016 6:09 PM  

@94 - I'm enjoying this conversation. If you are tiring of it, please let me know. You are giving me depth that you don't get in regular avenues.

So you are essentially saying that sprinter or marathoner makes little difference in which method burns the most fat? And the choice on which to employ would largely center around what you can stick to long term, right?

HITT is currently the advised method of "aerobic" fat burning (as indirect as it is). I have not put much time into it because of my attempts to run a 10 minute mile and have tried to increase my endurance. Given what you have said, is HITT still preferred?

Anonymous kfg August 16, 2016 6:12 PM  

@96:

A calorie is a calorie is a calorie.

But food is not colories, and, as we are food ourselves, we are not calories. Food is molecules.

Energy can be released from those molecules to supply the energy we need to overcome the 2nd law, but we need an awful lot of those molecules as molecules.

If you want to build a house and have a pile of wood delivered sufficient to do so, but then burn most of the wood to supply the energy to run your tools, you aren't going to end up with much of a house.

Blogger CM August 16, 2016 6:15 PM  

Hey CM, check out Mark Sisson's "Primal Blueprint" and Dr. Doug McGuff's "Body by Science" -- both VERY helpful!

I check out Mark's blog occasionally when low-carbing. Most of my information on intermittent fasting and high fat came from him.

I'll check out Dr. McGuff, though. Thanks :)

Concerning your monkey experiment, I start with 1g of protein p. kg of weight and .5g fat. The rest is carbs. If I'm eating at a caloric loss, the carbs are nearly non-existent. When maintaining, they come back up. Carbs (outside of fiber) are the first to go.

Anonymous kfg August 16, 2016 6:15 PM  

"Dr. Doug McGuff's "Body by Science""

I was about to recommend that one myself, because it gives a fairly simple, but much more in depth, analysis of muscle fibers and their physiology than I am prepared to type here.

It's also only 12 bucks in a field where "books" (e-pamphlets) typically go for about 40.

Blogger TontoBubbaGoldstein August 16, 2016 6:43 PM  

kfg wrote:"Staying consistently on a low-carb is rough going for me."



Protip: A portion of the adaptation is psychosomatic. If you use artificial sweetners, even though they are zero carb, the sweetness alone can trigger a carb consumption response and reset your adaptation to zero.


You never see a skinny person drinking a Diet Coke.

Anonymous BGKB August 16, 2016 6:49 PM  

Not only did they change football so blacks could be quarterbacks, but they changed gymnastics so blacks could be in the Olympics
http://www.vdare.com/posts/human-biodiversity-at-the-olympics

"In the past, the judges gave taller, more elegantly moving young women advantages because they looked better. But that gave an advantage to Eastern European girls raised in the traditions behind the Bolshoi ballet. The Americans have lobbied to make scoring more objective, which gives the advantages to Mary Lou Retton-style muscular human cannonball body types like Biles’.

Over time, the various Olympic sports have become hyper-specialized by body type, so medalists tend to be rather freakish looking."

Anonymous kfg August 16, 2016 7:03 PM  

" . . . medalists tend to be rather freakish looking."

If you are at least 7 feet tall, there is a 17% chance that you are in the NBA.

Anonymous JAG August 16, 2016 7:03 PM  

I was never a very good sprinter. I was ok as a longer distance runner, but track was never a good sport for me. I was much better at wrestling.

Blogger Joe Keenan August 16, 2016 7:13 PM  

@8 Or anyone else who wants to ramp up sprint speed do reverse leg presses on a Universal machine (a real Universal machine, not just any multi-station). To do the reverse leg press, at the leg press station turn and face the dip bars, grab the dib bar, put a leg on a pedal and push away. Minimum acceptable strength level is your bodyweight by one leg. In reality you get so strong you won't believe what you can do. I got this from the great Canadian sprint coach, Charlie Francis. Awesome exercise, made me fast for the first time in my life.

Blogger VD August 16, 2016 7:17 PM  

You're not even close to on-topic, Blume. Also, TMI.

Blogger Aeoli Pera August 16, 2016 7:42 PM  

I predict ridiculous sprint times this century as eugenics marries chemical enhancement to produce humans so specialized it inhibits their daily functioning.

Anonymous BGKB August 16, 2016 7:46 PM  

Other genetic news for latinos I guess this is why they go for underage girls. http://medicalxpress.com/news/2016-08-true-latinos-age-slower-ethnicities.html

OT: Hacked Soros provides better state by state level refusegee info than Refugee Resettlement watch was able to obtain & how (((they))) profit from it. http://www.zerohedge.com/news/2016-08-16/soros-hack-reveals-plot-behind-europes-refugee-crisis-media-funding-and-manipulation

Blogger pyrrhus August 16, 2016 7:53 PM  

Excessive carbs clearly reduce lifespan and fitness with a range of negative effects. Consult P.D.Mangan's books and website, Rogue Health and Fitness, for the recent research on the subject.

Blogger Bard August 16, 2016 8:14 PM  

See the Ellen Degenerate photo with her riding Bolt's back? Now she is facing "raciss" backlash. They will literally eat their own. How does it feel Ellen? Raciss trumps lumberjack lesbian.

Anonymous 6184 August 16, 2016 8:18 PM  

Its all about the fast twitch vs slow twitch, and that is something you are born with in great measure.

Btw: Forgot that you went to Bucknell, Vox. I have a camp about 35 min West of there near Mifflinburg. Triple-digit heat index there last weekend, entirely too hot to kayak in the river.

Blogger Cogitans Iuvenis August 16, 2016 8:22 PM  

Very disappointed to see Alison Felix robbed of the 400m gold. She clearly won that race; diving at the finish line should not be permitted in sprints or dashes as it is much too dangerous. She's been my favorite sprinter for years, as her style is very pretty and graceful. She'd have won gold in the 200m too if she hadn't been injured at the qualifiers.

I can't tell if your kidding or not...you are kidding right?

Blogger Michael Maier August 16, 2016 8:42 PM  

They will have some serious mileage on their vaginas. When I was in the field the girl medics in our support BN rented themselves out in the back of their Humvee ambulances.

Dude I knew that served in DESERT SHIELD or STORM said female Army O-3s there whored themselves out and it was an open secret.

Anonymous kfg August 16, 2016 8:44 PM  

"Excessive carbs clearly reduce lifespan and fitness with a range of negative effects."

Oxidation of glucose is a highly corrosive process. It cross links proteins, effectively "tanning" your body tissues. Age isn't what makes skin loose it's elasticity, it's the build up of cross linked proteins over time turning it to living "leather."

The same thing happens internally, hardening your arteries, which results in cracking, which results in plaques to patch things up.

"P.D.Mangan's books and website, Rogue Health and Fitness"

Didn't know about him. Just had a look at his 20 Principles of Rouge Health. All 20 are solid stuff.

The only thing I might add is that while too much body fat is bad, too little is not good. A two pack is about optimum. Shakur at your own risk.

Anonymous BGKB August 16, 2016 9:13 PM  

Major no platforming. Orwellian CA Bill: Reporters Can’t Post Undercover Videos Published: August 15, 2016 http://www.blacklistednews.com/Orwellian_CA_Bill%3A_Reporters_Can%E2%80%99t_Post_Undercover_Videos/53478/0/38/38/Y/M.html

Anonymous Baseball Savant August 16, 2016 9:15 PM  

The excessive carb stuff is interesting. I've found that the more muscle I have the more carb intake I can consume pre/post workout. I think timing is critical here. I've had upwards of 800-900g of carbs during those two time periods. I'm 5'10/266lbs with abs. The chub on the treadmill should get off the treadmill and powerlift. He'd lose more weight that way if he was dieting.

Anonymous DeepThought August 16, 2016 9:30 PM  

My father used to play professional soccer as a striker in the 1960's. He was well known for his lightning speed. I remember the time he came home from work and told my mother to deposit two paychecks. His story is indicative of the the sprinters are born narrative.

Turns out that a recent grad was constantly bragging about his HS and college track career. When my father found out he ran the hurdles and mid length events he decided to shut the braggart up. My Father said he was faster. The guy took the bait and they marked out a short distance.

They ran and he smoked the guy. At the time of the race my Father was 41 years old. He was laughing as he told my mother that he knew he had the young man even before the race. He figured, they had marked 80 or so meters, right in his sweet spot and outside of the young man's sweet spot.

Anonymous Sheiko29 August 16, 2016 9:32 PM  

I much prefer prowler work to steady state. Even hill sprints are preferable.

Blogger eharmonica August 16, 2016 9:32 PM  

No one ever beat be to the 3rd hurdle. But boy howdy did the bear jump on my back 5yd later (we ran 120HH).

Blogger bob k. mando August 16, 2016 9:32 PM  

you remember how Brexit was going to be an economic disaster for the UK?

yeah, funny thing about that, nations still in the UK are competing to be the location that the UK companies set up localized entities in order to bypass Euro border problems.

http://www.thelocal.se/20160816/sweden-must-do-more-to-tempt-uk-firms-after-brexit

Blogger Lazarus August 16, 2016 9:38 PM  

Apparently, the lead sprinter that slows down the less wins, but it is not all acceleration.

http://trackstarusa.com/wp-content/uploads/2012/11/How-to-run-the-100m.png

Blogger Lazarus August 16, 2016 9:47 PM  

UPDATE: Very disappointed to see Alison Felix robbed of the 400m gold. She clearly won that race; diving at the finish line should not be permitted in sprints or dashes as it is much too dangerous.

At least they don't measure the outstretched arms, but the nappy head busting the tape. And they can't seem discriminate between that and leaning forward with the head, so ce la vie, for now.



Anonymous Mrs. Xerxes August 16, 2016 10:37 PM  

Lol, this entry is the best. See? (if I may fan gush for a moment) this is what makes your blog so awesome. You can go from economic theory to sports to Japanese music without skipping a beat. Even the stuff I find completely uninteresting (Cough...The NFL) I now know too much about thanks to this darn place. ...The Trinity thing is the only thing keeping me from putting you on too high of a pedestal. Ahem.

Blogger pyrrhus August 16, 2016 11:21 PM  

@108 Absent genetic engineering for speed, I really don't think we will see more than very marginal improvement in human speed, if that. In horse racing, there hasn't been a great horse in more than 30 years....Indeed, average ability has definitely dropped.

Anonymous Jill August 17, 2016 1:15 AM  

I learned later in life that I have fast twitch muscles, which explains why I can sprint even though I have no endurance. It's too bad clutziness got in the way of my being a track star. And the hurdles? That wasn't going to happen. Athletes are very hard on their bodies as a routine, though, and I'm a wimp. Case in point, that dive. I can't imagine being that competitive.

Anonymous Deadlocked August 17, 2016 2:26 AM  

@123 Actually, they only count the torso - not the head or limbs. The technology seems pretty good at finding the right body part; check out the photo finish for that race.

Blogger rho August 17, 2016 2:57 AM  

Meanwhile, in Olympic swimming, the genetic honky did pretty well.

Anonymous Darth Wheatley #2415 August 17, 2016 7:48 AM  

I've got crap knees, so I get all my cardio on a bike. I know I'm not a sprinter- my teenage son can keep up with me for a half mile or so- but 100+ miles aren't a big deal to me. He'd be dying after about 10.

Blogger Nate August 17, 2016 8:00 AM  

"Titans throw in the towel with Green-Beckham? Traded for backup o-lineman."

Titans new GM doesn't screw around. DGB is one of those guys that takes plays off. in the preseason game they were about to throw him a deep route... and he didn't even run hard off the line for it.

What kind of WR can't get excited when he knows they are throwing him a deep ball?

DGB.

Looks like Tarzan.

Plays like Jane.

Blogger flyingtiger August 17, 2016 11:13 AM  

The mile is a measurement of fitness. It is believed that if you cannot run a mile at any speed, you are out of shape.
The 400 and 800 meters races should be called the long sprints. In the 400, you start at spring speed. In the last 100 meters, you do not a have a kick, the winner is the runner who can keep the sprint speed the fastest. I see runners more falling back than moving forward.
You might be able to pace the first lap of the 800, but the last lap is at sprint speed.
This may explain why certain runners can only win at these distances.

Blogger Zach August 17, 2016 11:15 AM  

@kfg,

Thanks. We know she's never going to be a dominant sprinter.

She's all-around athletic but doesn't seem optimized for anything in particular. Smart, coachable, likes technical events and wants to do it all. Therefore, she does the heptathlon.

Getting her 5-8% better sprint power, applied across the events, would make a significant difference to her season.

Blogger Dave August 17, 2016 12:38 PM  

Titans new GM doesn't screw around.

Yeah, hearing that Mularkey and the GM were out to set an example for the rest of the team. DGB came to the minicamps overweight. A 2nd round pick WR overweight.

We'll see if this a wakeup call to him. Talent-wise he already tops the Eagles depth chart. He not gonna see many deep balls if any from Bradford, but that should change if he is still around when Carson Wentz is starting.

Anonymous kfg August 17, 2016 3:09 PM  

" . . .she does the heptathlon."

Ah! In that case, yeah, squats, hip thrusts and 100m intervals (sprint, walk back, repeat, throw up) will help her in everything but maybe the 800m. Even the throws.

For the 800, she'll probably do best if her training focuses primarily on getting her pacing down pat, and as much experience running in a pack as she can get.

Anonymous Andrew August 17, 2016 6:13 PM  

I used to do the 100 in close to 20s. My best 1500 in high school was about 4:45. Yes, that's close to the same pace. Unsurprisingly, I'm a decent distance runner but a rather poor sprinter

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