Hi Steve I have some thoughts on your hip problem as I am currently recovering from the exact same problem. When you do a 3 point start you are immediately favouring one side unlike a traditional sprint start with both hands down. When you drive through the first few steps unless you have perfect alignment and strong hip flexors you will collapse slightly to one side which then causes the imbalance. Strong hip flexors and glutes are vital as they pick the leg up in lift phase and the calf and the quad stabilise the knee through the contact phase. Hope that makes sense. Sounds to me like sore hip flexors. Hip mobility exercises are a key part of any warm up. Good luck I’m in week 2 of treatment on mine but ran track today and alls good. 🙏 Steve
@@SteveGorrill good point. It’s cleared up well this week with some s&c. So much so that I’m planning a full 300m test this weekend to see where my pace is.
@@Masters_Sprinter good plan to get a time trial in. All I would say is that the start of a 400 becomes less critical. You really just need a smooth start even if that means getting to top speed a little later in the run. If you do this you might find that you control your deceleration better and finish with a good time. Just a little anecdote to finish. I won’t name drop but an old training partner of mine had a session he called the kamikaze 300. I ask him what is was all about. Is reply. Just run the 1st 100 as fast as possible, at 200 hundred you speed up and the 3rd hundredth faster. I couldn’t walk for a week with the lactic acid. But it was all about his mentality. i.e that worked for him. He’s won everything I’ve won nothing 😂 Hope it goes well looking forward to your report.
Steve. IMO you could do a few less interval sessions and a bit more easy jogging. A bit more recovery. That said, you look very smooth when running those 100s.
Thanks for making contact Shane. I'm trying to find the right balance at the moment between improving my speed and not getting injured - I do get out for some easy jogs with the dog a couple of times a week but don't tend to include those in my films. That said, the 4 sessions a week I'm doing at the moment is proving "challenging" and I'm considering moving to more of a 10 day training cycle to get enough recovery times.
@@Masters_Sprinter I would say to break 60 you already have ample speed. 6 * 150m @ 21 sec is a workout of a sub 60 400m runner - and you've already done that. Also, you don't look all out at 60 sec 400m pace, which is also a plus. Do a 300m time trial and aim for 43 seconds flat. Make sure you are fresh. Give yourself at least 4 easy/rest days prior and a good warm-up beforehand. To me it looks like the only box left to tick is your speed endurance and you could be ready to break 60 in a month. Also, because it's only 400m don't be afraid to try and fail, you'll be ready to go again a week later. Every workout/ time-trial / race you do, be sure to attack it fresh with sufficient rest beforehand. Good luck sir!
@@shanegill5091 As this is a deload week, I'll do a 300m time trial this Saturday. It will then be 6 weeks until my first indoor race of winter, over the same distance, so a good gauge.
Hi Steve
I have some thoughts on your hip problem as I am currently recovering from the exact same problem.
When you do a 3 point start you are immediately favouring one side unlike a traditional sprint start with both hands down.
When you drive through the first few steps unless you have perfect alignment and strong hip flexors you will collapse slightly to one side which then causes the imbalance.
Strong hip flexors and glutes are vital as they pick the leg up in lift phase and the calf and the quad stabilise the knee through the contact phase.
Hope that makes sense.
Sounds to me like sore hip flexors.
Hip mobility exercises are a key part of any warm up.
Good luck I’m in week 2 of treatment on mine but ran track today and alls good.
🙏
Steve
@@SteveGorrill good point. It’s cleared up well this week with some s&c. So much so that I’m planning a full 300m test this weekend to see where my pace is.
@@Masters_Sprinter good plan to get a time trial in.
All I would say is that the start of a 400 becomes less critical.
You really just need a smooth start even if that means getting to top speed a little later in the run.
If you do this you might find that you control your deceleration better and finish with a good time.
Just a little anecdote to finish.
I won’t name drop but an old training partner of mine had a session he called the kamikaze 300.
I ask him what is was all about.
Is reply.
Just run the 1st 100 as fast as possible, at 200 hundred you speed up and the 3rd hundredth faster.
I couldn’t walk for a week with the lactic acid.
But it was all about his mentality.
i.e that worked for him.
He’s won everything I’ve won nothing 😂
Hope it goes well looking forward to your report.
Steve.
IMO you could do a few less interval sessions and a bit more easy jogging. A bit more recovery.
That said, you look very smooth when running those 100s.
Thanks for making contact Shane.
I'm trying to find the right balance at the moment between improving my speed and not getting injured - I do get out for some easy jogs with the dog a couple of times a week but don't tend to include those in my films. That said, the 4 sessions a week I'm doing at the moment is proving "challenging" and I'm considering moving to more of a 10 day training cycle to get enough recovery times.
@@Masters_Sprinter I would say to break 60 you already have ample speed.
6 * 150m @ 21 sec is a workout of a sub 60 400m runner - and you've already done that. Also, you don't look all out at 60 sec 400m pace, which is also a plus.
Do a 300m time trial and aim for 43 seconds flat. Make sure you are fresh. Give yourself at least 4 easy/rest days prior and a good warm-up beforehand.
To me it looks like the only box left to tick is your speed endurance and you could be ready to break 60 in a month. Also, because it's only 400m don't be afraid to try and fail, you'll be ready to go again a week later.
Every workout/ time-trial / race you do, be sure to attack it fresh with sufficient rest beforehand.
Good luck sir!
@@shanegill5091 As this is a deload week, I'll do a 300m time trial this Saturday. It will then be 6 weeks until my first indoor race of winter, over the same distance, so a good gauge.
Hi, best to record you doing the 6x
Hi - do you mean you want to see more of my 400 repeats session?