That was a great 4x400 and it just gets me more excited for my season. Im glad you were able to push through your workout and I hope for you to be healthy soon! Great vid!
@@SimonShawk5 yessir. Got a question, how are you overcoming your hip injuries? I've had them, but ive been using a lot of hurdle mobility and I do banded hipflexor activation before my sprints, and it seems to be working.
Very slowly and not super successfully. It seems I have an issue with hip internal rotation that continually puts forces into the wrong part of my hip, and that's what has caused my issues in the first place. I've had success with hip mobility drills, cable hip flexors raises with slow eccentrics, and also isometrics either with bodyweight or with a cable machine. I think I would've healed by now if I'd take some actual time off but it's hard to do that so close to the end of season. Also, I haven't been doing hurdle mobility because I don't want to aggravate it more than necessary, but I'll add it back in eventually
From a speed standpoint, I could probably run a 1:54 right now as my ceiling if it was indoor. However, my endurance would be poorly lacking for that. I'd probably run a very low 2, that'd be my guess. I won't be running any of those, though. The only way I would is if I ran a 4x8 relay outdoor just to break our school record for fun, and I'd definitely do that if I got the chance. Can't have too many records!
2 x 3 x 200m, in 30-31 seconds for the first, 27-28 seconds for the second, 24-25 seconds for the third, 1 minute rest between each, 7 minutes between sets. Thanks!
No, we actually don't like using them at all, we think they can build some bad habits and modify the physical demands when compared to running outside. We just do it because it's cold like you guessed. Going outside is not worth the potential risk of injury in our opinion, although these days I might take it over trying to crank 200s on the treadmills 😬 they hurt
It wasn't actively snowing outside but it's been very cold here. We could probably get away with warming up thoroughly inside and then going outside with a bunch of layers on, but we feel there's a risk to trying to run fast in the cold
Usually, we go through our full regular warm up, then do some pelvic tilt isometrics where we lay on our backs and hold our pelvis in a neutral position for 3 x 1 minute, followed by some form drills but with our arms held above our head so that we have to focus on our technique and core activation. The specifics are super important, the biggest goal is just elevating our heart rates for 15-30 minutes because low level work like that we think improves recovery
I think indoor I could run 23 low as a safe estimate. If it's a good race at a good track with a good start then maybe 22 high Outdoor, probably closer to 22 flat or just under. I'm much better outdoor