Sleep
7 hours
Track
6 x 60m from pushup start (20 accel, 20 max, 20 relaxed fast)
6 mins between
3 x flying 30
5 mins between
1 x 200m @ 30.07 
muggy calm conditions 
Bench
52 x 3, 60 x 3, 66 x 3
2 mins between
75 x 5s x 3r
3 mins between
Hang Snatch
5s x 3r
60 sec between
SB reverse hyper
20r x 3s
90 sec between
Standing DB press
17db x 2s x 5r
90 sec between
Overhead squat
35 x 2s x 5r
90 sec between
Recovery
Contrast shower and foam roller
Rating
7
Analise these
Get a physio to check your front to rear ROM through the hips. The video is a bit hard for me to study, but looks like your stride may be a bit short and you don’t seem to be very active through the hips at top speed. That could all be just a case of Lack of Range of Movement at the hips (quads, ITB, hip rotators etc). If so, you could improve dramatically without any extra “training” by simply doing some specific, targeted stretching. Which would be seriously aided by some deep massage in the restricted areas. Just a thought.
John, nice work on the video front. Are you able to create a slow mo version of that last run, for about 20m section of when you are in shot the best??
It appears a few things;
I could be wrong, a slow mo will tell more. Nice visual settings in the background too, the training area looks nice.
Thanks for the input guys always appreciated, not much there I can argue with.
Unfortunately the hip area / knee height issue is ongoing and I have been slack there, need to do more focussed stretching especially as I don’t visit a physio apart for major injuries (last time 16 months ago). That is why I use a foam roller and tennis ball which have been a bit absent lately.
Bold,
sorry I don’t know how to slow mo those but have emailed the file to you with a clue as to how to do that using Quicktime.
Your comment about the upper body lean is interesting and one I agree with. Historically I have actually got slightly too far back and ended up going more up and down than forward, looks like I have over corrected.
I agree with kitkats imput re physio. Your frequency seems to be quick :eek: Do you do much strength work for the feet and ankles? Your foot steps are very loud thats why I was wondering!
Was christmas good? New Years plans? I managed to gain a KG this week which is quite rare :eek: 
No not much at all, foot strike is mainly strength/ power related. My power has dropped considerably the last 12 - 18 months, at that stage I was consistently power cleaning 75kg for sets of 3 reps versus 65 now :mad: A big part of is increased running volume.
Good work adding a kg…that is a piece of cake for me (both literally and figuratively ) How is the leg?
Pleased I trained yesterday it is absolutely bucketing down outside and was most of the night.
I was thinking that a stronger foot/ankle means quicker ground contact times which would mean less noise.
Leg is healed no scar tissue. Just taking it easy the next few days got a virus from my training partner, bastard :mad: 
Mate its rained in some form every day here since the 18th Lol
Just my 2 cents here John. Losing 10kg on your clean isn’t the most comforting sign. I recently upped the volume of my running & general work with a slight degradation in my lifting and I ended up running like crap (poor foot contacts like yours- no offense just saying I feel your pain).
Our fire is on :eek: :mad:
Good news re the leg bad news re the virus 
Mortac don’t feel too sorry for me, I have enough self pity for everyone and it takes waaaay more than what you put to offend me. I couldn’t give a flying f&*$ what I lifted if I could get under 60 for 400m the drop in Oly weight numbers are representative of a number of issues that need to, and will, be addressed.
Sleep
7 good hours
Track
4 x 60m from pushup start (20 accel, 20 max, 20 relaxed fast)
6 mins between
rest 10mins
300 @ 47.56 (200 split = 31.52) + 4 x 60 walkback recovery
rest 25 mins (would have been 30 but wife and son arrived back from shopping)
300 @ 48.4 (200 split = 31.89) + 4 x 60 walkback recovery
Pleasantly surprised at 300 times as had usual headwind (2.5 - 3) over first 160 or so. Worked a lot on getting more upright and knees up on 60’s.
Recovery
Lawns
Rating
8
recovery: lawns?
I hope you dont mean mowing them
what else? 
I just started re-reading and editing my notes from the Lactate Threshold thread. I will print this out and put it in P1 of my 2007 training diary.
[b]
Philosophy and Purpose of Training:
The 400 is a power-endurance sprint, involving a high degree of technical excellence and the ability to maintain time-specific rhythm(s) (ie: tactical judgement) from start to finish. Establish your target times for your athlete and get after them. Go hard. This is the toughest race in terms of enduring pain, so this must be factored heavily into the preparation.
Establish in the athlete’s mind the ideal technique for this athlete. Use drills, feedback, strengthening, flexibility, massage, etc so that the athlete is “free” to assume the optimal technical position(s) during the sprint stride cycle.
The purpose of training is to enable the athlete to maintain his/her optimal technique for as long as possible under the various pressure of race circumstances - ie: high speed, high fatigue.
I ALWAYS recommend athletes must train “systematically” and also “symptomatically”.
By that I mean that if your 300 PB is 32.0sec but you can’t move much better today than 37sec because you are tired, sore, tight or the prevailing wind is terrible and there’s nothing else you can do about the situation, then 37sec is what you run. Then you try to put in just as much in the back-up reps.
Of course if you are running your 300m in 37 for the whole year, you can look forward to some very slow 400m races in summer.
So if you cheat on effort, you cheat only yourself.
But by the same token if you are really only in 35sec shape for 300m (for whatever reason) and you try to run 33sec when it’s not in you yet, then disaster may be just a step away.
So be kind to yourself, be gentle with your body. Build speed from rhythm, mechanics and relaxation on the run.
Listen to your body, pay attention to the warnings. Your first instincts then will nearly always be right, which will help you avoid injuries in the short term and help you come to good speeds when your body can cope.
You are ready when you are ready and not a moment earlier.
The Way It Should Work Is That WHEN You Are Ready To Run Fast, Only Then Should You Look For A RACE. The reality too often is far different. Most athletes are impatient and/or irrational and will race simply because there is one on the calendar.
The art and science of coaching tries to match the peak state of preparedness of the athlete with the peak events on the calendar (such as national titles, grands prix, and/or international tournaments).
The 400m demands the full package from an athlete: short speed, long speed (out to beyond 300m) and then there is a different, intensive-tempo kind of training which seems to be needed for the last 50m-to-80m of the race.
I find it so frustrating when I listen politely to people telling me their champion ran 11.8sec for the last 100m of a 400m - but they neglect to reveal the first 300m was in 35sec.
And when I might meekly suggest it would be good to train for the finish off a sub-33sec 300m, I get advised by the supercoach du jour that running 12sec or under for the last 100 of a 400 is still fantastic preparation for a low-44sec 400m later in the season “when it counts.”
So we count the seasons as they drift by, waiting still for that 44sec predicted so emphatically in the spring.
One system does not fit all athletes, just as one coach does not suit all comers.
Think things through, suck it and see, take the best of what’s offered and create your own system. But learn the rules first before you break them.
[/b]
Get the kids on it :D. Recovery is a protein shake and a 2 hour nap
John, put this into practice today!! Whilst on holiday, you could be stretching up to two times per day, hold them for like 60s each. Get wife to PNF you.
Do active stretching like in GPP essentials and the Fundamentals for hips.
Get wife to massage lower back, glutes, upper hammies, quads and hip. Then massage her Back n neck as a reward. Do so every day.
Within a week or two, i expect some decient results.
This is Johns recient training done in slow-mo.
Also, at the end, is a clip from 12mnths ago
http://www.youtube.com/watch?v=8kfsX7j4ybY
Hope this helps
I already do quite a bit of hip mobility work in my warm up and did some static stretching during the rest between long reps yesterday something I will be doing from now on, not too much but certainly some. I will also be adding post workout stretching.
Thanks for the work on the vids.
Some background.
Both were taken Dec 26 so a true 12 month comparisionand from memory both were pretty calm, certainly 2006 was but 2005 had a very slight tail wind certainly under 1m/s I know this as I am running the ‘wrong’ direction.
2006
First clip is 30-40m section from a push up start.
Second clip is 120-130 of a 200m.
2005
60-70m of a 100m
Training for 100 & 200 only. No speed workouts over 600m per session and never ran a speed rep past 200m alternated between
Workout A
5 x 10m from pushup or 3 point start, walkback recovery
5 x 30m from crouch or standing start 3 mins between
5 x flying 30m 3 mins between
often I’d throw a 100 or 200 at the end.
Workout B
5 x 100m with 10 mins between
or
4 x 100m with 10 mins between
1 x 200m
Would generally train
speed & weights
CF long tempo
rest
repeat
IMHO the higher knees (if they actually are it is only minimal) is more due being more upright in 2005.
Why the ‘Check out rear foot’ comment? I actually think my backside mechanics have improved in the past 12 months. I had too much extension and now it is less, still needs work but getting there. As much as anything I need to let it flow and stop trying to over power it.
Raps, I actually enjoy doing the lawns which take about an hour so no worries there .
Your foot, in fact whole leg seems to be twisted. As you push off, you seem to really twist your leg? Perhaps shoes?
possibly but if you look at the front on pic on the previous page you will see my L foot turned out, I wonder if it is the continuation of that angle more than anything else
I take it you aren’t going fishing today?
I think the leg twist might have something to do with hip tightness? or perhaps forcing the tripple extension? I looked over it again, i say for sure, both legs are landing square, pushing off square, then continuing into a twist.
i think the 2006 shots show lower knees compared to the 2005 shots. Not by much, as you say, but it all adds up.
Yeah, going fishing, not till lunch time though… We suck at fishing at anytime of the day, so why fight it