Long story short is that I have explosiveness but I am not fast at the moment. I am quick off the line but others who are better suited by having body for running are typically a lot faster than me.
In high school I could probably run about 56 seconds for the 400. Now, at age 33in a solo time trial I can run 61or 62 at the end of a 7 mile workout. I can likely run under 28 seconds for 200m currently, as I ran 29.0 on a slick wet track yesterday at the end of a 7 mile workout.
In a month I am running a multi event series on a track where a good 200 m and 400 m time will carry me a long way in the series. I am in decent 1 mile and 5K shape right now and don't plan to change much with regards to that training.
What can I add/tackle on/incorporate into my weekly training over the next four weeks to get me a few seconds faster in 400m?
I think I lack good form and mechanics when running above 90% effort. At one hundred percent effort I feel like I shorten my stride (which is long and powerful and typically one of my strengths at lower intensities) and I am not relaxed - I bend backwards at 100% instead of forwards. I have a lot of power but how can I leverage it and translate it into speed?