Yesterday I ran the 4×200 and 4×400 at indoor state. With a torn groin, strained hamstring, strained patellar tendon, and a strained ankle tendon (not as bad as it sounds), I was able to run the starting leg of the 4×200 in 24.01. I know I can run sub 23 by the time we reach outdoor state, so I'm not worried about that.
However, in the 400, I got out fairly fast but not at the 200 speed. When I got to the 250, however, I felt like I hit a major wall. It was all I could do to just barely stay on my feet, and I had no kick whatsoever. I came in about 54.2, but I'd never felt that dead at the 250 in my life. The past two months I've been doing no more than 12 x 200s for workouts at about 26s with 2 minutes rest. This past week I started to increase my endurance by running 8 x 400s at about 70.
First of all, how can I stop hitting the wall so badly and so early? I went in with the mindset of getting out quickly for the first 6 seconds, keeping a decent pace, then moving the arms a lot the 3rd 100, then going all out, exaggerating my technique the last 100. Are my coach's workouts not enough, and if so what should he change? Here's what I've been running for an average week of practice:
Mon: 10 x 200s – 26s w / 2 min rest
Tues: 40 min long run, 6 x 30m lunges
Wed: 8 x 150s – 15s w / 3 min rest
Thurs: 40 min long run, 6 x 30m lunges
Fri: 8 200s – 25s w / 3 min rest
Sat: 40 min long run, 6 x 30m lunges
Sun: light run about 15 minutes
The only drills we do are skips, high knees, butt kickers, and zombies (keep your arms out and exaggerate your walking)
Any advice is greatly appreciated.