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@LBSS: thanks will look at eastbay for some sprinting spikes, when ever i go to a online shop they sikes great for mid distance 800m to 1500m, throwing, jumping and the ones for short sprint is soo expensive like £60 which is about $120.

Yes spikes are an absolute requirement. Can't believe you don't have any (actually...yes I can). Get some ASAP before your next meet. More importantly, why the hell were you competing in tracksuit pants?? Haha.

Also, I'm still struggling to believe some of those numbers. My leg extension machine only goes up to 100kgs and I've never seen anyone do it for reps, let alone a 60kg, 14.4 100m guy with a weak squat (no offense). Maybe you have some freaky strong quads but are really weak in the p-chain? But then you're doing just as much in the ham curl machine, which again just seems bizarre. Post some vids.

Definitely, i was thinking of making a video of me doing the leg extension and leg/ham curl at 135 and 145kg.

maybe you can get a better understanding from it, i will get one tomorrow.

Lol, yeah, I don't have no track uniform/vest, I have never worn a track suit, so don't know the right ones to wear. i will try get some spikes.

do you just wear tight shorts for sprinting?

You live in UK so you also got to factor in shipping costs. If I was getting a budget track shoe I'd get the Nike Zoom Rival for 35 bucks, which is the cheap version of the Nike Superfly. 
http://www.eastbay.com/product/model:164771/sku:55401107/nike-zoom-rival-s-6-mens/white/black/?cm=GLOBAL%20SEARCH%3A%20KEYWORD%20SEARCH
They've got it in pretty much all sizes as well.
Like others have said though it's definitely a worthwhile investment to purchase some spikes. Usually when I buy spikes I also order some actual spikes http://www.eastbay.com/product/model:7116/sku:300610/omni-lite-7mm-xmas-tree-spikes/blue/blue/?cm=searchtrackandfieldequipment to go along with it as well. It's probably not necessary but I like to have spare pins just for re-assurance.

Looking at Eastbay got me wishing I had $$$ atm. I already got spikes but I wouldn't mind a new pair haha. I'd also love to buy some starting blocks so I could practice with blocks coz that's a huge weakness of mine. I wouldn't mind a new pair of casual shoes and some new clothes as well but now I'm just getting greedy 

Yeah shipping is expensive. I only use Eastbay once or twice a year and just save up for all the items I want to get so I can order them all through 1 transaction.

Date:27/08/2013
BW: n/a
Soreness: shins when pressed very painful, hips


Warm up:
  walk to track 30min
  3 laps of the track jog nonstop
  dynamic warm up i.e. skips, drills,
  scorpion stretch hopefuly for my hip pain
  groin stretch
 
Workout:
   4 x 500m 2 min rest in between (1:49,1:52,1:50 (i think), 1:48) forgot to put 1 min
   50m strides x 6
   circuit work 5 exercises for 25 reps each (squats w/ med ball; couldn't go deep hip pain, dips, sit ups w/ med ball, burpees; killers, push ups)

Cool down:
   walk home 30 min
   leg stretches

Nutrition:
  orange juice 240ml + 1/2 tbs of creatine monohydrate mixture (drinking now as i speak with cookies)

Comment:
 As i got there, i had stomach pains (yup i guess it was those nervous ones so try  running to get it to calm down, but just ignored it) they said it was 500m runs w/ 2 mins rest i had flash back to the flailing fish moment oh no, but i decided to think tactically, don't run fast like last time, run a slower pace than the 300m and maintain and everybody was going fast so i decided to stick on to the person at the back and when the person was slowing down i would continue past but then the person would be encouraged to come back, at the last 100m's i start to tire a lot that i notice that i breath in a lot of air, which will make me even more tired so i open my mouth smaller and try to keep the breathing not too deep in and out lol, did not try a sprint until the last set at the home straight i just sprinted as much as i could and got there, it was hard to tell my brain, forget the distance, just maintain, but ignored my brain and just ran getting tired but after every set i was in the same state as after the first set so that was encouraging to make me run until the last i just killed it. then the circuit training and finished and home i go.

I talked to the people and my coach about spikes and they said just get mid distance spikes for training and competition don't get sprint spikes unless i am a very competitive and advanced/elite level sprinter as that was sufficient and get 6mm spikes.

rating: 8/10 (i'm happy how it went, how i was able to survive 500m with 2 min rest in between just told myself when the time to finish resting was about up dont panic and hands on head for recovery and start)

pc

Quote from: seifullaah73 on August 27, 2013, 04:20:35 pm

   4 x 500m 2 min rest in between (49,52,50 (i think), 48)

those times are not possible for 500m. they would be near-elite for 400m.

especially when he ran 14.41 the other day

Quote from: Joe on August 27, 2013, 04:44:06 pm

Quote from: LBSS on August 27, 2013, 04:30:26 pm

Quote from: seifullaah73 on August 27, 2013, 04:20:35 pm

   4 x 500m 2 min rest in between (49,52,50 (i think), 48)

those times are not possible for 500m. they would be near-elite for 400m.

especially when he ran 14.41 the other day

well that goes without saying. i'd bet a large amount of money that no person has ever run 500m in even 52s, let alone 48.

edit: it appears that the indoor WR for 500m is 60.17s.

oh lol I misread it as 400m first time round. well that's something.

Just ordered some spikes.

Saucony Endorphin MD3 Middle Distance Running Spikes from
sportsshoes.com

high rating and was very cheap
rrp:£99 and they were selling it for £30 including shipping and tax.

also if the spikes wear out, i just have to buy spikes not an entire shoe.

lets hope they are good and fit, as the thing about buying online you don't know if it fits until it arrives
but other spikes are way too expensive around £50.

Yes spikes are an absolute requirement. Can't believe you don't have any (actually...yes I can). Get some ASAP before your next meet. More importantly, why the hell were you competing in tracksuit pants?? Haha.

Also, I'm still struggling to believe some of those numbers. My leg extension machine only goes up to 100kgs and I've never seen anyone do it for reps, let alone a 60kg, 14.4 100m guy with a weak squat (no offense). Maybe you have some freaky strong quads but are really weak in the p-chain? But then you're doing just as much in the ham curl machine, which again just seems bizarre. Post some vids.

Hate to chime in and disagree with everyone.... but I do.  As far as leg extension machines they are not really comparable.  I can single leg hamstring curl between 30 and 200lbs depending on the machine.  Whether there is 1 pulley, 2 pulleys, whether their is spring loading on the machine, etc...  You really can't compare two machines.   

As far as spikes.... Unnecessary.  I ran three meets at the end of the season without spikes because of sore shins and a poor track.  I ran 11, 23 and 51.  Sure, spikes help but by about 0.2 seconds in the 100m, 0.5 in the 200m and like 0.75 in the 400m.  If they helped a lot then I would run elite times in them..... Unfortunately I don't. They don't fix a 14.4 hundred meter time and if anything they make it more likely that our very frail athlete here will get injured.   Spikes are not like olympic shoes.  They don't drastically change training.  A lot of athletes hardly train with them and only use them to compete.

To seifullaah73: Congratulations on going to the meet and running.  Major accomplishment.  My rule is always go.  That's the biggest advantage IMO to training as part of a college team or serious club.  In general there will be days you are hurt or can't train.  But if you are obligated to show up and be at practice every day whether or not you are healthy...  You will notice that you take a hell of a lot fewer injury days!  So, when your hurt.  Go anyway.  Go and warm up and stretch and leave.  But go to practice/competition always as planned.  It will keep you honest and make a better athlete out of you.   

Now that you have ran a 100m your next goal will be to tape a 100m and get it online.  I honestly am somewhat surprised by your time.  I think you really really need a basic fitness level at this point.  I think your 100m race was less about lack of speed and probably due to lack of fitness and running.  You should take the offseason and make it a rule to get fit.  Can you run 200m under 30?  Can you run a 400m under 60?  Get the work in now.