53.78 in 400 meters at 6'0 and 210 LBS!! Best time since 1999! And PR at this heavy of a weight.

This is amazing^ don't know how he didn't seriously hurt himself

I suggest you just keep scrolling down for the full depth of his twitter account.

https://twitter.com/John_Jay201212

"JOHN_JAY201212

@JOHN_JAY201212

Im a 6'0 and 207lbs-232lb white male. Eating more wedding soup. Im all natural. Im one of the hottest guys on flirt.

http://www.youtube.com/track400meters1

"

Did a hard track workout,

did a good 100 meter dash into a 6mph head wind, forgot to test the wind before race...

ran 12.05,, and 11.75 hand timed.. only about .4 off my best hand timed this year..

https://www.youtube.com/watch?v=ABjuJSf12zI

Then did an all time record in the 35 yard dash 5mins later..

ran 3.94... previous best was 3.97 twice... best last year in 2012 was 4.10

https://www.youtube.com/watch?v=7u4i3vZ5uJ0

THen on top of that ran more 35 yard dashes and set an all time, did five 35 yard dashes at 4.10 or better, with 3 or 5mins in between,, thats an all time record for consistency especially after running a 100 meter dash..

was 6'0 and 213lbs when i did all this.. 3 lbs heavier than where i want to be but still running fast.

https://www.youtube.com/watch?v=Jk5d1w5PF3A

Then on top of that went to the gym and did a hard workout.... That was fun..

one of the workouts i did was 500 lb calve raises.. that was alot of fun..

https://www.youtube.com/watch?v=Kw6vNB7jug0

THen on top of all that , went to the track again to do my strength shoe workout , with 40lb vest, and 20lb ankle weights, and that was fun too.. had a really good time.

This was a hard workout.. The bounding is really tough to do ..

https://www.youtube.com/watch?v=Cs8oMEGlaBc

THen on top of all that , went to my place and did a hard ab workout , leg raises,,

https://www.youtube.com/watch?v=KgBCauQDqZA

THen on top of all that did a very very tough heavy resistance band workout...

Now after doing all this, i cant wait to do my 4 by 200 workout again later next week... that should be fun..

best total time in it sofar is 1:47.88

I need to beat that time if i want to run faster in the 400 all out..

I need this workout to be a total time of around 1:46.0.. thats all i need to improve it by to see a major difference in my 400 time...

IM so heavy that in 2004 my best time in that workout was 1:43.6 and i did others at 1:44 and 1:45 that year but could only run 54.2 that year in the 400 and i was only 192lbs..

So the extra weight is really slowing me down in that workout but im still faster this year than 2004 because im faster in the 100 this year..

IM going to really go for it in that workout.. need to get the first 200s really fast and then ill have my record.

Could you tell us what your occupation is? I'm trying to picture you existing in real life.

GO FOR IT, MAN! WE BELIEVE IN YOU!

Report back with results. Can't wait!!

Right now im stretching and getting ready for my workouts this week..

Sprintgeezer?

Ok ran 24.05 in 200 meters at 6'0 and 211 LBS.. ALL TIME PERSONAL RECORD AT THIS HEAVY OF A WEIGHT! AND ITS MY BEST TIME AT ANY WEIGHT SINCE JULY 1999!!

previous best this summer was 24.40......

So this is a huge improvement in the 200...

Its such a huge improvement that when i do my calculations im now calculating that this .35 of a second off my previous best this summer will now take 1.55 seconds off my 400 time.

Temperature was 57 degrees.... VERY VERY VERY COLD!

NO WINd though.

I got out good,, went out hard in the first 35 yards and thats what i wanted to do.. i then stayed close to the line, didnt think about keeping my arms up... Only basically concentrated on breathing..

I keep forgetting to take deep breathes on the 200 thinking that its not that long but its a long race! So i made sure to keep breathing deep all the way to the finish line and it gave me more energy on the last 50 meters,,,

Things i can work on are keeping on my toes, taking longer strides, keeping my arms up at the same time..

I hand timed myself at 23.72 on this.. And thats the first time i hand timed myself below 24.0 since 2007!!!!!!!!!!!!!!!!!!!!!

2007s time was 23.92 hand time and back then i didnt do video times on my races because i didnt film them but my hand time is basically the same time all the time so i would have to add in .35 to that and that time would have been around 24.3

That was the last time i ever got below 24.0 hand time wow!!

There was no wind at all! There would be times that i run with a 10mph tail wind last year and still couldnt get below 24.0 !!

Also just two weeks ago i ran a 200 and ran 25.05 which was 24.75 hand timed!! but later that week i ran 24.40 which was 24.06 hand timed!

So this just goes to show that if i have an off day in the 200 then it couldve been a 25.05!!!!!

Also im not talking about the temperature enough..

THE TEMP WAS 57 DEGREES! WOW! THAT IS SO COLD! I CANNOT RUN IN THE COLD..

im going to say this time wouldve been .30 to .55 faster if it was 75 degrees out!!!!!!

For a number of reasons!

this shouldve been 23.5 video timed and 23.0 hand timed!!!

Thats how hard i did my workout this past week,,, i worked out so hard this past week that i improved so much that even the cold weather couldnt hold me back!!!! WOW!!

Also i ran a 4 by 100 meter workout after this ,,

21mins later

i did my first one at 12.19,

21mins rest

12.68

21mins rest

12.9

21mins

12.58

I went all out on the last one and could only run a 12.58 !

ThAT MEANS IT WAS SO COLD THAT I COULDNT RUN EVEN MY 100S FAST!

the total time on this workout was a 50.35..

I did this workout in warm weather 3 weeks ago when i was weatker at a 46.4 total time!!!!!!!

just to further prove to myself that it was too cold to run

i ran a 35 yard dash at 4.35 and then another one at 4.31 and i went all out!

I never run that slow all out on 35 yard dashes.. I was .30 of a second slower on my 35s...

Therefore it all makes sense and i am extremely underestimating how hard it is to run in the cold!

by the time i got back into my car 2 hours later the temp was 49!!!!!!!!!!!!!!

wow!

no wonder..

so for each rep i just sat there for 21mins and got colder and wasnt even warmed up when i ran..

So just goes to show that theres a reason why i quit running outdoors when it gets cold out...

Now im doing my 400 race next week... but now after doing all these calculations with the cold weather i cant..

So therefore im going to just do my workout next week to get ready for the 400 and on the day im going to do my 400 i might either just run a 300 at mediocre speed with good form or i might do the 400 but just jog it for fun and see if i can jog a 59 or so...

or i might just do more 35yds to get more speed,,

its going to be pointless to even try to go for an all time record in 43 degree weather next week..

Therefore the workouts should help more..

and im going to go for my record on a warmer day

My min temp now to do the 400 is 65..

went from 213 to 211.,.. tried to get to 210 but im too muscular to get there right now..

I cant believe that im even this heavy doing this....

Its not like i started this summer at 210 and then started training for the 400 because if i did that then with all the workouts and stuff i would be at 190...

I started at 225 to 230!!!!!!!!

I dont even train in the winter! i only have a few months to get my times faster! wow!

Im going to see if i can keep up my endurance and speed this winter and see if i can stay at 225lbs instead of going up to 230....

also going to see if i can get to an indoor track .. or on the warm days im going to get to the track and do sprints of 35s to 100s.. and my 4 by 200 workout.. but just here and there..

Also i knew something was going on when i ran my first 200 of my last 400 at 24.63! Which is the fastest ive ever went out in a 200 and it felt easy! no wonder it felt easy! I just ran 23.72 hand timed... Thats why!

So now im down to 23.72 hand timed instead of 24.06 hand timed which now means i should be able to handle a 24.2 on the first 200 of my next 400 race...

Im going to go for 24.2 on the first split, then im going to work on my endurance and see if i can run 28 or faster on the last 200... Going to really have to run that 24.2 relaxed though..

Im thinking i can handle it because the next time i do my 400 its going to be warm out which means i have the potential to run faster than 23.72 hand time right now because it was so cold when i did it.. I think i have the potential now to run 23.0 hand timed..

Actually just did some calculations..

Im now going to run my first 200 of the 400 at 23.95....

then im going to go for 28 or better on the last 200

NOw alls i need to do is run my 4 by 200 meter workout again to get even more endurance... and i should have the speed endurance to get that last 200 under 28... im going to see if this works..

I have to make sure to run the first 2 on my 4 by 200 below 26!!!!!! to get a good start on the workout.. then on my 3rd one i need to get out fast ! and just relax and relax and relax... then on the last 200 i just need to get out fast and go all out but the whole time i need to take in deeper breathes..

I think thats another thing im not doing on my workout is taking in deep breathes enough..

and im going to really have to conserve energy the whole workout and keep my arms up realy really high and keep my head up and my shoulders back and thats going to do it to get my best 4 by 200 workout at this weight..

Alls i need to run is 1:46 total time in that workout or better and im going to see a major improvement...

This 4 by 200 workout is going to tough wow!

FIagpoIe_the_real_one_1 wrote:

this video makes my day, knowing that somewhere out there this guy exists

http://www.youtube.com/watch?v=WKbuE9XZ-YI&list=UUHwMJ-rzPVnG9DdxeK3Rnqg

yeah me too. i like his package in this one

holy shit

Ok did my 4 by 200 meter workout about 30mins late but it didnt matter it was too cold anyways..

http://www.youtube.com/watch?v=999jaefM5PI&list=PLMrSlpYn74p1BjqmTbCcY0oN5GB1yXjbr&index=1

It was 57 to 58 out and kinda dark..

Therefore its impossible for me to get good times under those conditions.. but still set a PR in the 4 by 200 meter workout just goes to show how powerful im getting..

Previous best total time was 1:47.88

Before i did my 53.78 i ran 1:48.5 in this workout

So just this week i ran 1:47.00 for the total time

Ran

200- 26.65

200- 26.66

200- 26.88

200- 26.81

Also set a record for the fastest time ive ever run on a 4th 200 of this workout.. Never ran below 27 on this workout on the 4th rep..

So this beats my all time record by .88 of a second in this workout..

But, when i ran that 1:47.88 it was 70 degrees out and humid...

Thats the difference.. So according to how slow i ran my 4 by 100 meter workout last week in 53 degree weather then this workout should have been much faster..

Last week i ran a total time in the 4 by 100 meter workout of 50.3 ... my best time in that workout is a total time of 46.4....

Therefore i was 4 seconds off in just that workout and i went pretty much all out ,, i couldnt run fast in the 54 to 52 degree weather... which proved it when i tried to run a 35 yard dash fast and was .3 off..

Therefore... In 57 or 58 it wasnt that much of a difference in coldness..

Im just getting too strong in this workout that even though it was cold i still set a PR>..

Therefore i did some calculations and i think i could have ran this workout in around 1:45.2 last week

I couldnt even go out fast on the first one.. I just kept up the pace the whole time..

Thats how cold it was

So if this workout wouldve been 1:45.2 in warm weather,, then im now thinking that it shouldve have been 2.6 seconds faster than my 1:47.88 before i ran 53.78... So now im thinking that i can handle a 52.2

So thats my guess on what i can run the 400 in right now... I dont think 52.2 is asking for too much... Considering just by doing this workout its going to make me stronger...

But i cant run the 400 now this week due to the cold weather..

Its going to be 43 degrees for the high all week.. Therefore im not even going to try and run the 400 this week... Its pointless..

Ill just do some 35 yard dashes instead.. or something else.. Might just jog a 300 at a fast pace...

Was at 6'0 and 211 lbs when i did this workout.. Still having a hard time getting to 210 due to how much muscle i have...

So i set a pr in the cold and 1 lb heavier than the last record in this workout.

R U 4 Real?

You need help, man. Seriously.

Welll even though i had potential for a 52 second 400 this week, i couldnt run it because it was too cold outside..

It was 48 degrees out.. Way too cold to run a good race..

I cant run in the cold, my time would have been about 3 seconds off.. I proved that when i tried to run my 4 by 100 workout and 4 by 200 workout and i was 4 seconds or more off in each workout.

Therefore i did a 400 meter dash with a 40lb weight vest on and a 2 lb belt.. I was at 6'0 and 213lbs.. So technically it was like running at 255lbs or more.

Ran 1:20.55

http://www.youtube.com/watch?v=CyhnBwbzmoE&feature=c4-overview&list=UUHwMJ-rzPVnG9DdxeK3Rnqg

really pushed myself.. The first 200 was at 36 seconds..

Then did some jumping and 35 yard dashes after at medium speed,, COuldnt go all out because of the cold..

More Gold ^^

It was 41 degrees for my last workout.. was going to run a 100 all out but didnt was too cold...

Was going to do a hard strength shoe workout but didnt , did it light because it was too cold..

http://www.youtube.com/watch?v=TwsUZy3XnIQ&feature=c4-overview&list=UUHwMJ-rzPVnG9DdxeK3Rnqg

Doing the 200 meter dash later this week all out to see what i can get,, last time i did it , it was 57 degrees out,, looks like its going to be 54 when i do it.. so i should be able to get a decent time..

Then doing my 4 by 100 meter workout again after it... so that should be fun. and its going to be in the cold again..

My favorite bit is where you tell us how tall you are each workout. I'm looking forward to this changing.

Just a little reminder that this "cold" thing happens every year at this time. You seem surprised.

sprinting in the cold will get you injured.