Can I go sub 11 in the 100m dash?

nah

Not guaranteed but a definite possibility. Just keep it up. What did you run as a freshman?

No chance lol

11.70

That’s plenty good progress. Make sure to do what you can to stay healthy and listen to your coach

What did you run for the 200 your freshman year and your sophomore year

The other thing is that I ran that in the middle of my season and then at the beginning of the next week I got really sick and it stuck with me for a few weeks. I feel that I definitely could have ran faster than 11.34 had that not happened. Another thing is that I have been have similar patterns with my PR as each year goes on. It's most likely a coincidence but in 2015 I ran 12.76 then 2016: 12.2

2017: 11.7

2018: 11.34

I struggle with the 200 mostly because it's my last race and I have already ran 3 races. My open 200 PR is a very bad 24 flat but my 4x2 splits went as low as 22.8

My freshman year I ran the 200 in a 25.1. I only ran the 200m dash 3 times this year and 4 times my freshman year.

Also forgot to mention I had shin splints all year. I had a lot of problems this year lol.

What do you typically do in the off-season? Do you do XC or another sport? Do you do all of your training on the track in season?

I primarily weight train with coaches and do some but not much running in the summer. Then come winter I plan to do indoor meets and get some longer sprints in there (400, 200) as well as doing some endurance running with my coaches. I did the same training last year but only had one indoor meet.

During the off season maybe consider doing extensive tempo two or three times a week (something like 2x10x110 yds on a football field or some kind of grass) and acceleration work one or two days a week on grass (talk to your coach about this though).

I’ve found training on flat grass surfaces to be very helpful for prep (be careful adjusting back to the track though if you do this)