7.47 hand timed in 60 meters at 5'11 and 215 LBS this past month. First run this year was 7.6.
Add in the standard .85 to my hand times to get just about a 8.32. I'm only accurate within the way that I hand time myself. And after alot of studying and calculating the average add in to all of my hand times comes out to .85 of a second to all of my sprints.
A good time in this for me is within the range of 7.15 to 7.21 hand timed based on my current body weight. It's pretty much all about body weight on this for me.
Last year I got 7.07 at 5'11 and 213 LBS in this hand timed. So i'm looking to get under that this year. I have about 2 months of warm weather to get it. So we'll see.
The warmup 35 yard dash was 3.91 to 3.97. A few days before this I was running 3.72-3.78 in the 35......So not my best warmup before the 60. And I got pissed and did way too many 10 yard dashes before the race. So not a really good warmup and proper warmup before the 60.
I think I did around 15 by 10 yard dashes.. About 4 to 5 by 20y ard dashes.. And 3 by 35 yard dashes before running the 60.
I don't want to do that many warmups before the 60.
Workouts went really good last week. Finally got my full gym and rubber band workout done after 2 full months of not getting it done. Or just getting it partially done.
Based on height per body weight per 60 meter dash. My best running weight for the 60 would be just about 193-198. But not going to that body weight because I need to be able to lift a certain amount of weight in the gym. I wouldn't lift that much in the gym and it would piss me off so staying at around 212-217 for summer time and then in the winter I add in just 5 to 6 lbs on top of that. No longer going past 221 in the winter time. Just too heavy for me and I just start adding in too much fat. Even at 215 I still have too much fat but that's ok because I can lift a decent amount with it.
Wind was well under my 15mph limit. Was just about 2 to 3mph...I allow up to 15mph on any of my runs. And don't count anything above 15mph.. Temp on this was around 77 degrees. I need 95 degrees to get my best times in this.
Since I'm finally getting my workouts done at the gym and my rubber band workout I should expect to see some improvements in this over the next month..
I'll be doing the 60 again next week. Might be doing two of them too. Don't know yet. Depends on how my gym workouts go this week. And if I can hit certain times in the 10,20, and 35 yd dash warmup. If I can come close to PRs in the 35 and run somewhere around 3.70(PR is 3.65) then i'll be doing two 60s next week.
Usually right now the 60 is like a distance event for me so that's why I only do 1 of them every two weeks.