Elitetrack: Sport Training & Conditioning

I have three different questions.  If you could answer any of them, Id be grateful.

1) Okay, so I currently run a 42.5 in the 300 IH, and later this week (tomorrow actually) I’m running the 400 IH for the first time at a local invitational.  I was wondering whether it’s possible for me to run a sub 59 (my 400 open sprint time is 54.5, though I dont train for this), and if not, what would you predict my time to be?

2) Also, in the 110 HH, I run a 17.0 (slow, I know).  The thing is, I dont really sprint in between hurdles, as I tend to focus solely on my technique and getting over the hurdles.  I was wondering if anyone here could give me any suggestions for exercises to keep my speed up.

3) This summer I am planning on running 7 miles a day, 6 days a week to build up my endurance.  I will still do some sprint workouts, but Im planning on focusing most of my running on long distances.  Is this a good strategy (I will focus on the 400 IH and possibly the 600 next year), or will it interfere with my fast-twitch muscles?

Thanks a lot guys.

sub 59… not likely, you’d prolly get around 60,61

Answers:
1) You’re probably looking at around a 60 for your first time out.

2) In terms of keeping your speed between the hurdles, work speed.  Do flat max velocity work.  Drop the hurdle height down and decrease the spacing in practice.  this will better simulate the rhythm requirements of the race. 

3) I’m not saying that general fitness work is bad for you, but it doens’t really apply much to your focus.  I would do SOME endurance work if you want to run the 600, but not nearly as much as you’re planning.

Thanks a lot for the replies guys.

whats up bro, i ran 300 hurdles once and ran 38.44 and my best 400 hurdle time was 52.65, but consistent low 53s. if you run a 54.5 in the 400, you can def break 60 seconds, id say possible 58, you should always be around 4 to 5 seconds off your open 400 time

1) dont know much about this because im more of a short hurdler

2) like it was said, decrease height.  also, just think about running through them, thats what i did.  to me hurdles were just in the way of my sprinting.

3) i think this is overkill.  with no variety in your training youll stall pretty fast.