So I had my first race of the year yesterday and ran an 11.96FAT I strained my hamstring about on about 13 days ago and thought I was fine, but the race proved otherwise. There were 3 people in my heat, myself included. At the start I was the last person to get out the blocks, but by 30m I was in the lead. When I was fully upright, around pass 40m, I started to really feel my hamstring and I stopped trying to accelerate. I just keep pumping my arms and tried to maintain speed, but I could feel myself slowing down a bit. The guy in the lane right next to me was on my hip for most of the race and around 65 -70m he passed me. The other runner passed me in the last 20m of the race.
1st – 11.15
2nd – 11.53
3rd – 11.96
What do I need to do to go 11.3 this year?