this is a 30m from today, from the frame-by-frame timer i get 4.13 from the first movement to chest across the finish (beginning of the hurdle).
there was a bit of a tailwind, it was probably mid-90’s out and i still have some quad soreness, but thats a pretty typical run for me
thurs july 21
dynamic warm-up w/ backflip, human flag and build up in spikes added
stretch checks
3x30m 3 pt 4.13,4.20
3x30m fly w/ 20m roll-in
3xstanding verticals (~34-35")
1x500m 2 pt 1:33
jump rope
erg warm up
shortened functional warm-up
circuits b (~3/4) and standing vertical (30")
hammy rolling
weights thurs (only upper)
100 crunches and 50 medball throws
static stretching
notes:
-reaaaalll hot today, bit of a tailwind. still a tiny bit sore from mon/tues
-hammy knotted up really bad while at the gym so i cut all exercises that would be working the hammy. tomorrow will be careful, but probably will just cut the primary hammy lifts if its funky at all
1st 10m looks good from this angle.
the 2nd 20m - You’re still driving your arms like in the start.
They should be, as close as you can, be at 90deg at the elbow along full swing. Your arms almost fully extend behind you during this phase.
Since your arms preceed leg motion by a fraction, your legs will not recover and follow through any sooner, untill you learn to get them arms in working order.
Even if you slow things down for a few sessions just to really practice good arm mechanics, practice in a mirror even.
Then get the camera out again.
Fixing arm mechanics fixes a lot of other issues you may have. Then re check form of other areas.
Hope it helps
thanks for checking out the video! i will definitely try that. my arm mechanics dont change much from 20m out so maybe thats a cause of my top speed issues. i caught a little video of top speed today, though none of a great view, but i did notice that my arm angle really opens up in back and that i dont leave the ground until my foot is very far behind me. i need more up-down motion and maybe the arm swing will help
vertical jump. 10 foot field goal post. grass surface. jumped in spikes. reach of 83". looks to be about mid 30’s?
better view of the start. didnt get a time on this one but it was probably my best one, haha
within 6 steps your lower body is in the upright position.
i assume the advice would be to extend the “pushing” position further into my accel? any advice on cueing to do this or is it kind of a you just have to froce it at first type of thing?
fri july 22
functional warm up
1500m grass tempo
(1,1,1
1,2,1
1,1,1
2,1,2)
jump rope
friday lifting
static stretch
notes:
-hammy felt fine today, just made sure to stay mega hydrated
-doms on biceps, abs and pecs
-tempo was probably slower than usual and felt a bit harder, likely due to in part the 100* weather my area is experiencing 
i stil prefer it training wise to the frigid fall/winter/spring, haha
stand normally and sight the ground 10m away, keep that position. Push your bum back like you are doing a squat do not bring your knees forward.when you lift your heels off the ground you will overbalance forward, the further the overbalance the faster the acceleration.
ok, ill try that, thanks!
sat july 23
dynamic warm-up w/ backflip and human flag added
5x28" hill runs r:6’
warm-down
circuits c
static stretch
frisbee
notes:
-minor hamstring soreness, pecs and biceps still tender
-practiced stepping down (i think that’s the key to my hip height issue), keeping my arms closer to 90* and exiting at a lower angle during my warm up accels
sun july 24
weigh in -> 146
static stretch
self-massage
Tennis
swimming
hot tub
mon july 25
dynamic warm up w/ flip and human flag added
technique work (starts, hills and flys)
jump rope
75 contacts plyos
functonal warm up
mon weights
static stretch
notes:
-didn’t really keep track of volume today but worked on transfering running a form to top speed mechanics and exiting lower and getting my hips more through at the start
-i know stopwatches arent great, but i set up a 30 and ran it 2pt and did the stopwatch myself (clicked it on first movement and when my chest went by the 30) and got a 3.91. all i did was exit a bit lower and tried to accel through the 30. we’ll see if that mentality really workes when i get video time on thursday
tues july 26
functional warm up
18’ run
jump rope
circuits a
tues weights
static stretch
notes:
-soreness getting less significant as im adjusting to a heavier workload again. still felt it a bit in quads, glute, obliques, triceps and abs
-in warming up i did a couple a runs into a fly and a 3pt start trying to exit with more force directed horizontally as opposed to vertically and it felt good, cant wait to try out these adjustments on thursday
You won’t be disappointed, I was a starter for 10 years before I started to coach the start. It gets more involved but that should be enough to get you where you want to be.
thanks for the support! i’m not quite sure of what your last sentence means tho…
wed july 27
weigh in -> 149
elliptical warm up
static stretching
self-massage
thurs july 28
dynamic warm up w/ backflip and human flag added
spike build accel
3x30m full recovery 4.10, 4.07, 4.10
3x30m fly full recovery (30m build, 30m build, 40m build) 3.40,3.17,~2.9 (1.00 for last 10m)
3x standing vertical (all around 32")
1x500m 1:27
functional warm-up
thurs lifting
circuits c
static stretch
tennis
notes:
-pr’s all around today. wind was pretty negligable and was a headwind if blowing at all yet i managed to run bests in all three tests. vertical wasnt as great as its been but i guess thats to be expected after a better than normal running session
-all times are from video frames
-in the 30m i tried to keep lower longer and it seems to have worked as with no tailwind i still ran my best. i liked the fly much better with a larger run-in, one can see my time improved a lot. i just kept running a’s in my head and my hip height, rom and such looks much better
3 pt start from today, exited lower. i overstride a tiny bit but i have more force being applied backwards instead of down which are pluses