after talking to a friend he pointed out i should add a couple points about my training:
-im not sure if my ability to run at a high top speed is gone (when i do flys it still feels very fast and looks good from video) but in races i never seem to be able to get to that position (hip height much lower, anterior tilt in hips, low knee lift, too much backside mechanics etc.). i do think that the large amount of squatting i did tightened up my hips and makes a good top speed position more difficult for me to hit so in a racing mindset it could be resulting in me not getting there. i also only grew 1 in taller (i stand at about 5’7" now) but gained about 15-20 lbs of muscle (i went from 134 to a leaner 150+), though the muscles that most noticibly got larger on me were my core muscles. im also not sure about me being already near my ceiling because the only training i had done at that point was int tempo running, and i wasnt nearly physically mature as even two years later im still behind many of my peers in the having a mature body spectrum (i matured on the late side)
-i ran many races this year around that 6.90 mark, but as a sophomore i ran only one, maybe two, races the whole year sub 7, and i had even run a 7.4x earlier that year, but i also was recovering from a partial pcl tear, so idk how much recovery from that injury played a role in my time dropping. and as a sophomore i was a terrible starter, and now thats the only part of my race where i compete well
-im pretty confident i overtrained much of the summer and fall and some of the winter preceeding my indoor season because i had many of the symptoms (accumulating many small injuries, grumpiness, lower hip height, lower juming numbers, plateus, etc.) so im also not sure how much this affected my racing. rb34 did comment early on on my journal for my summer workouts that he thought my volume was quite high
-a typical fall workout for me included:
warm up (jogging, stretching, build ups)
~500m speed (something like 250m worth of 50s and then a longer run with 5’ rest between 50s)
100-300 HI plyos
weights (5 sets of cleaning and squatting, 3 sets of calfs and rev hypers or rdls)
core work
stretching
on my non speed days i did from 1500m-4000m of tempo, core work and upper body weights (5 sets bench, and hypertrophy stuff)
i took sundays off and did 3 speed days and 3 tempo days alternating