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I'm thinking trying after my track session workouts, i will try and sprint the 400m at different paces for the first 50m and see how far i get and gradually progress on the pace and distance till the 400m finish line.
e.g

I will try run the 400m at 80% intensity and try hold that pace as far as i can before my body breaks down and i give up, of course i will be trying my hardest to finish but if my body is not able to continue then i will finish and try again next time hopefuly get my fitness level up and also get me closer to running 400m under 60s, cos now i am starting to doubt being able to run 400m under 60s, i can only try and see what happens.

I will increase my protein shake intake to 1 scoop everyday and 2 scoops for gym days.
See my progress after 1 week.

aswell as the 5 50ms, 5, 100ms 1 400m for days i am not doing track workout, in the morning maybe.

Didn't go to gym yesterday, left hip flexor is sore, i don't like to do only upperbody workouts when going to gym so decided to miss, so hopefully by next week, if i am feeling better i can start squatting.

Note: I definitely sprained my right quads, as it was sore and when i do the single leg hyperextension, when going up it presses against my upper right quad which hurts on the inside and that causes pain to my knees for some reason. So after i had knee pains.

Date:04/09/2013
BW:59.7kg (+0.1kg)

Soreness: Hips, right quad, right knee

Warm up:
   mobility and activation
   foam rolling
   single leg tke 15kg x 5-6
   
Workout:
 Single leg hyperextension 2 x 5 x 52kg dumbell (it was not hard to do it much, but the pain in the depths of quads, which lead to pains in the knees stopped  me, so forced myself to complete atleast 5 reps. 

 Lunges on platform 2 x 3,5 x 30kg dumbell each hand (grip issue the dumbell starts to rotate)
(try not to place stress on my hips by doing it on the floor, but since my knee already is sore after the single leg hyperextension, it was ok, didn't go very deep, it was place further stress on the quads and then the knees, but did it quite low to about parallel or more, but you can't go deep when feet in front on platform.   

 Calf raises on leg press 2 x 15 x 160kg 
 
 No platforms available so for bench press did dumbell bench press
  20kg dumbell in each hand, bench press 2 x 6
 
 Dips w/ 20kg dumbell between feet they don't have belt 2 x 5,6 (very hard towards end)
 
 single leg seated curls for knee pain 5kg, 30 reps each leg (hams sore)

Cool down:
 overall body stretch

Comment:
Already added to above, single leg hyperextension, was painful on the upper quads and was killing right to the depths pressing tendons or something and that was causing my knee to pain as well only for my right leg, but made myself complete at least 5 reps.
which is strange, but i think it might be when i strained it during BSS, it hasn't healed maybe. I was thinking of doing 60kg single leg hyperextension, but saw how huge it was, so decided 52kg and realized the amount of stress it placed on my quads i don't know if i can do it, even though i didn't really feel it much in my hamstring after, i probably can do it, but the pain in my right quad and knee will be too unbearable to do even one.
Bench press was nice.

Rating: 7/10

The bench press was a struggle completed the reps,
my triceps are stronger than my shoulder, but overall my upperbody is extremely weak.

i can only shoulder press overhead 10kg + bar, which is difficult for me, but i can do handstand pushups, which doesn't make sense for me.

i'm just as confused as you.

Interesting to know the muscles in the body.

Note to self:
Quadriceps muscle - 3 Vastus muscle (knee extension)
                              - Rectus Femorus (joint to pelvis, hip flexion)

Illiopsoas - psoas major connected to spine
                - iliacus in the hip area.

Hamstring 3 muscles (bicep femoris, long head, short head/ semitendonosis top, semimembronosis - extension of the thigh/ hip joint,
                 - flexion of the knee joint,

Adductor - gracilus muscle (flexes knee)
               
Calf muscle - gastrocnemium (medial head, lateral head)
                   - plantaris (long and thin)

And I would add maintaining a stiff hip (hamstring isometric strength) is also an important factor.

Date:6/09/2013
BW: 60.8kg 

Soreness:quads

Warm up:
  same

Workout:
   glute ham raise w/ 30kg dumbell 2 x 5 (on the first set my quads couldn't take the pressure from the pad) after one set my quad was super sore
   calf raises
   leg curls
   overhead press 3 x 8 x 30kg
   bent over rows 3 x 8 x 30kg

Cool down:
  stretch

Comment:
My quad just seems to get worse and worse, after a few reps of GHR my quads were and after finishing the first set my whole leg was dead because of the unbearable pain from my quads and it looks its a pain under the quads like a tendon or a muscle underneath which extends all the way to the knee because my knees were painful it was hard to stand let alone walk home. so that ruined my lower body training i didn't know what other leg workout to do because my quads or something underneath the rectus femorus and vastus lateral underneath it is soo painfull like a tendon all the way up to my knee and causing pain in my knee.
i will have to find another way to train my hamstring RDL maybe, for my quads nothing as anything training it will cause pain to it i will try lunges on platform carefully.
upperbody workout was ok

rating: 3/10

I did the glute ham raise with 30kg dumbell and with 2 feet not single feet.
how did you calculate it it to 1.5xbw.

i will try and get it filmed.