[QUOTE=maris]I am 186cm and 84kg. [QUOTE]
LOL, you´re Linford Christie ? 
LOL not quite. Funny you should say that, I do know him, although not particularly well. I see a lot of Campbell and Malcolm. I train in Cardiff at the same place they do.
I said that because besides your british nationality you´re a “big” sprinter talking about body sizes and for me, in my mind, Linford was both, big and british too.
I like Darren, i watched many many times that video of him in BBC Sport Site and he looks very big too, not as Linford but…
my favourite UK sprinter is J. Gaerdner, he is very explosive, and very fast for the 50 and 60m.
Yeh Darren is cool, not as big as Linford though. I am a bit taller than Darren, but the same weight. I’m not a massive Jason Gardener fan to be honest.
Aparently you´re a fan of Massive Attack
I would like to know, why most of british people doesn´t like so much Jason Gardner.
LOL, what can i say ?!
After 20 days out of track, since my ankle sprain, today, i woke up, thinking:
run, run, run, run, run…and as my ankle seems almost 100% ok ( i did all they ask me to do, i was a very nice boy 
)
So, i did, 5x70m low pace ( grass )
5x70m about 70% ( grass )
2x140m about 60% ( grass )
then, finaly, track !!!
5x70m about 70 to 80%, oh man, i felt very very very good !!! i love to run fast, i love, it´s a feeling that i can´t describe.
After those 2 to 3 weeks of just weights work, i became much more stronger, my bench rise from 82 to 88kg ( and i can do 90/92 )
my squats from 100kg to 124kg.
And felt all this power over track, even without spikes ( i run wearing regular shoes ) i felt much more stronger, longer steps, faster steps, man, i felt i could run 100m under 11s…
Well, what more can i say ?!
I love to run, i love sprints, i love my life, i loved those weights, and yes, i must say,
thank you very much dear God, thank you for my life and thank you for all this good things you put in my life.
Next week, i´m gonna start track progressively, doing some cordenation drills, short sprints, easy on weights, nice food, nice life…
Eeeeeee cara como va vc???
How have you been?? Long time since wea last talked. I got back to training to, but only since 2 weeks ago. Good to see you’re getting stronger and faster remember we have a challenge!!
You haven’t been on messenger in a long time. Hopefully we can talk one day on messenger.
Good luck and I know you can run consistent sub 12, If I could… you can… hahaha
Hope to hear from you
Olá Alex, como vai você ?
Comigo está tudo bem graças à Deus !!
Eu fiquei 3 semanas fora de treinos por ter um ankle sprain ( level I tk God ).
Então, nessas 3 semanas eu fiz muito weights e consegui bem mais força para os sprints.
Estou correndo bem abaixo dos 12s mas agora quer puxar mais e desenvolver mais minha técnica de “pisada” ( steping over track ) e com isso abaixar dos 11s.
Não me esqueci do nosso CHALENGE e pode saber que se não nos encontrarmos antes, em 2007 nos veremos no Rio de Janeiro nos Jogos Pan-Americanos :
I know, i started the 200m a litle late this year but we can´t survive on sprint thing without “200m killing sessions”.
So, after 6 months without any distance over 150m today was the first “kill bill” session of the year.
1st 200m: 26.28s
8 minutes rest
2nd: 27.03s
8 minutes
3rd: 28.06s
9 minutes
4th: 28.87s
10 minutes
5th: 28.06s
Damn, i have a lot to improve here.
Yeah, i definitely flew today, yeah, the feeling of the flying for the first time in my life.
Today was just speed session or max v;
4x50m (30m acc + 20m flies)
4x60m (30m acc + 30m flies)
no clock ( first time too )
on the 3rd 20m fly i took of… different from anything in sprints,
it´s somekind scare because it´s like you´re 10cm over track and you don´t wanna drop.
There´s no fight or pressure there, just couple of free movements, pure energy and a empty mind.
I covered the distance so fast that i couldn´t stop until 80m mark ( i always stop before 70m mark, always ).
Then, after all this happyness, 150m in 18.43s which is my best and finaly one 200m in 28.16s just to relax…
Next speed session i´ll bring the cancorder hoping for another fly. 
Since i´m cold ( grippe ) yesterday i did only one shot, it was the 1st 400m in my life;
damn, 1m01s65…this killed me !!!
Just in case Ross, grippe in english is “the flu”. I wouldn’t even think of training 400 with the flu… hehehe you’re still psycho!!