Results
- I wanted to determine what impact sprinting four times a week will have on my overall fitness and my speed. Here is a video I watched Week 1 to learn and become educated on how to sprint.- My overall fitness improved because after each workout I felt stronger. In Weeks 1 and 3 I did the same strength endurance workout. When I finished the workout after Week 3, I was not as tried, I was not breathing as heavily after each rep, I had more energy and I was looking forward to my workouts.
- Over the course of the four weeks, my speed increased. I have recored the results of my improvements in speed from week to week:- In Week 1, I ran the 40 meters in 5.65 seconds. In Week 2, I ran the 40 meters in 5.53 seconds. This is a 0.12 second improvement
- In Week 2, I ran the 60 meters in 8.70 seconds. In Week 3, I ran the 60 meters in 8.57 seconds. This is a 0.13 second improvement.
- In Week 2, I ran the 150 meters in 23.50 seconds. In Week 4, I ran the 150 meters in 21.30 seconds. This is a 2.20 second improvement.
- In Week 1, I ran the 450 meters in 93.70 seconds. In Week 3, I ran the 450 meters in 89.00 seconds. This is a 4.70 second improvement.
What I learned about my Genius Hour Project
- I learned how to create workouts that aim to increase speed. There are different workouts that aim to work different energy systems. I also know that training for different distances requires training different body systems.
- If you are training for sprints, which is what I was doing, you want to mostly train your anaerobic system. Sprinting relies heavily on energy supply from the ATP-PC system. This system provides enough ATP to fuel one to three minutes of intense activity.
- I have learned about my mental and physical abilities. I have learned that even if you are physically fit to complete a workout, does not mean that you are mentally prepared to do the workout. It is important to be mentally prepared in order to train the best I can. And training the best I can will translate to me increasing my speed. Being physically ready to run is critical and being consistent truly helped me to improve my speed.
- Additionally, I have learned that it can take a while to increase speed. Even if there are improvements in speed, they are very minimal. This is important to know and I have to be patient with my training and just "trust the process".
- I have attached some videos that I took of me sprinting over the course of the 4 weeks.
- If you are training for sprints, which is what I was doing, you want to mostly train your anaerobic system. Sprinting relies heavily on energy supply from the ATP-PC system. This system provides enough ATP to fuel one to three minutes of intense activity.
- I have learned about my mental and physical abilities. I have learned that even if you are physically fit to complete a workout, does not mean that you are mentally prepared to do the workout. It is important to be mentally prepared in order to train the best I can. And training the best I can will translate to me increasing my speed. Being physically ready to run is critical and being consistent truly helped me to improve my speed.- Additionally, I have learned that it can take a while to increase speed. Even if there are improvements in speed, they are very minimal. This is important to know and I have to be patient with my training and just "trust the process".
- I have attached some videos that I took of me sprinting over the course of the 4 weeks.
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Links
Here are some links that I used while researching how to create sprinting workouts, how to increase my speed, how to increase my overall fitness, etc.
- https://www.runnersworld.com/training/a20826209/9-steps-to-getting-faster-at-sprinting/?fbclid=IwAR1GGnIUYTeY73PU0ojnsyqdqhFZy8aSe0y8Vx16KcMBBAAQozY5djueDos
- https://www.bodybuilding.com/content/in-pursuit-of-speed-how-to-fun-faster.html?fbclid=IwAR1tHkSlMd4AY5OWdg78gH14-m93yTXQnjw2H8mDm2Wbp-4zs0zJaqSVTcc
- https://www.rei.com/learn/expert-advice/speed-training.html?fbclid=IwAR2SwMZEiRa3rIR9NWQPg8Wn_KZ39cIjMC3nVSmjlA3bdE5NEWyow6w8OLg
- https://www.youtube.com/watch?v=9riEiVRuDRs&t=140s&fbclid=IwAR0nuqveRCGBSTbSaL14lRe3orUHPz1IjoRNX5YgMOUuzrp4gQRcqUbhjco
- https://www.bodybuilding.com/content/in-pursuit-of-speed-how-to-fun-faster.html?fbclid=IwAR1tHkSlMd4AY5OWdg78gH14-m93yTXQnjw2H8mDm2Wbp-4zs0zJaqSVTcc
- https://www.rei.com/learn/expert-advice/speed-training.html?fbclid=IwAR2SwMZEiRa3rIR9NWQPg8Wn_KZ39cIjMC3nVSmjlA3bdE5NEWyow6w8OLg
- https://www.youtube.com/watch?v=9riEiVRuDRs&t=140s&fbclid=IwAR0nuqveRCGBSTbSaL14lRe3orUHPz1IjoRNX5YgMOUuzrp4gQRcqUbhjco
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