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Year old article, but only 20 states allow javelin in high school. I’m from Ohio, and it’s not legal in my state. The first time I ever threw javelin was at the national meet itself.

Do you do other events? Do you have spikes already? If so, you can buy something called a "j-heel". It's strap-on heel spikes for your left foot.

Yeah, you're going to need spikes. I don't know much about jumping spikes, but these are very solid spike (a bit overpriced in my opinion) Nike Unisex Zoom Rival S 9 Track Spike Pure Platinum/Metallic Silver/Black 10.5 Women/9 Men https://www.amazon.com/dp/B082VJJNZ7/ref=cm_sw_r_apan_i_8G3NWC92SG08K2AFAMNA

My favorite cheap sprinting spikes though are these New Balance Men's Sprint 100 V3 Spike Running Shoe https://www.amazon.com/dp/B07PGPQ7J8/ref=cm_sw_r_apan_i_8YKSZRY7S45E58K96DCC

I've ran many races in these and love them, along with a bunch of other people on my team.

Check out:

Altis and simplifaster for online resources

Here is a good book for first understanding and planning for jumps the horizontal jumps

Try a high calorie protein shake in the morning. liquid calories leaves you feeling less full, which leaves room for more liquid calories. I recommend a bulking protein powder, as they usually contain a ton of calories and carbs and protein heres the one that I think is good, never tried it, but gets great reviews https://www.amazon.com/dp/B00UIAEOO0/ref=emc_b_5_t?th=1 . also as mentioned in other comments, you could def go like 2:05 at least in the 8.

You are definitely under-performing in your 2-mile race (should be closer to 2 min) so a big focus for the winter should be strength and stamina. Given your 4:42 1600m, you should be around 45-50 mpw with a TID of 75|20|5 (endurance|stamina|speed).

Here is how I would program your week:

Mon - Long Run - 10 mi (3 mi at base, 6 x [.5 mi at recovery, .5 at tempo], 1mi at recovery]
Tues - Recovery Pace (6 mi) | Core + Mobility
Wed - Stamina + Speed (9 mi) | weights
Thu - Recovery Pace (6 mi) | Core + Mobility
Fri - Base Pace (8 mi) | Core + Mobility
Sat - Stamina + Speed (9 mi) |weights
Sun - off or XT | Core + Mobility

Stamina + Speed workout:
- 1.5 mi WU
- Stretching + Drills (Include Mach drills and Plyometrics
- 7-10 min recovery
- Stamina: 7-8 x 1k @ threshold pace or CV pace, 200m jog recovery
- walk 400m
- Speed: 6 x 200m @ mile pace, 200m jog recovery
- . 5 mi CD

Weights:
Wait at least 45 min after met-con to before starting weights
Set 1: 5 x 5 hang cleans OR 5x5 Squats + 5 x box jumps right after the 5th rep
Set 2: 3 x 10 Backward Lunge or Single Leg Box Step Up
Set 3: 5 x 5 Barbell Hip Thrust
Set 4: 5 x 5 nordic curls (bodyweight and just the eccentric part, band-assisted OK)
Set 5: 3 x 15-20 calf raises
5 rounds of this circuit:
10 push-ups
5-10 pull-ups (use a resistance band to assist if you need) or 10 x inverted row
10 x DB Arnold Press

Core+Mobiity:
5 rounds of:
- 15 KB Swings
- 20 Russian Twists

- 2 x 1:00 stability ball planks

- Myrtl Routine
- Knee Ability Zero Routine

First I would go about timing yourself using Photofinish, this app isaccurate and better than hand timing. Also, make sure each time you run the 40 the conditions are the same (similar shoes, surface, etc.). Now the main component to a 40yd dash is the drive phase. Your start and the push from the starting line will be the key. You won't reach full speed in 40 yards and it'll feel like it's over before you're even running which makes your power and drive angle even more important.

As for times. I'm not wuite sure. It sounds like you have athleticism but have injuries that challenge that. I would start with breaking the 5 second barrier and trying to better your time by .1 of a second as far as you can.

>You're stuck thinking in the world of anecdotes.

I literally just quoted you the biology on how it induces anxiety from this book:

https://www.amazon.com/Understanding-Marijuana-Look-Scientific-Evidence/dp/0195182952

That book is essentially science study after science study

Thirdly, why is pot legal in the NBA, NFL, and pretty much every major American sport?

Part of the disconnect between athlete and coach sometimes is that the coach knows what a good vault/drill looks like but sometimes can't explain it or use cues in such a way to get the idea to click. I'd suggest diving deep into understanding form, essentially become a student of the event so that when he tells you something its not just words.

The book below is the pole vault bible in my opinion. Kind of expensive for HS but that thing will explain everything on the petrov model and how to replicate it.

Beginner to Bubka

The Sprinting FAQ is a lot of compiled info from many resources I've read over the years. It's pretty summarized, not a full book, and it's free. Check the sticky post.

If you really want to understand sprinting form, read The Mechanics of Sprinting and Hurdling by Ralph Mann. I don't think there's a more in depth book on the subject than that. "Running" by Frans Bosch is another good form book that goes more into how to improve form, while the Mann book is more about just explaining how it should look. "The Science of Running" by Steve Magness is more about learning the how and why about workouts and is more specific to distance, but it does cover some stuff that's good to know for a sprinting coach.

People to look for when trying to find good sources to read or watch: Dan Pfaff, Boo Shexnayder, Vince Anderson, Tom Tellez, Charlie Francis, John Smith (of HSI), Tony Wells, Christian Korfist, and I'm sure there are more that aren't coming to mind.

Altis is a good resource. They have some free videos, a subscription that gives you a ton more videos, and they have courses specific to sprinting.

Saucony sells inexpensive multi packs on amazon that work pretty great. Nothing special about them. but I got these : https://www.amazon.com/Saucony-Ventilating-Performance-Comfort-No-Show/dp/B01D2GRTM0/ .There are more options.

If you're just looking for a fantasy track all I've been using this the last couple of seasons: https://play.google.com/store/apps/details?id=io.rosterathletics.roster

If you're looking to expand your skills and make your own then best of luck!

one thing I did commonly to help with plantar fasciitis was to get a golf ball or a specific foot massager to help ease the muscles after a hard workout. But of course getting good shoes and arch support is the best thing you can do and try to be conscious about it when you're running and try to be more on your toes.

buy this book and start reading it https://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307279189/ref=sr_1_2?ie=UTF8&qid=1479256656&sr=8-2&keywords=born+to+run

I always wanted to do sports in high school but never did because I thought I wasn't good enough for it. Then, in my senior year I decided to join anyways and I have to say it was probably the best decision I made. I wasn't fast at first, but just a few months in I shed all my excess weight and started to become exponentially faster. I didn't get tired anymore and I made a bunch of friends and met a bunch of chicks. It was awesome. Also, if you're gonna run and actually want to be a God at it (and to not look like a scrawny anorexic) you should also hit up the gym once or twice a week on the side. 50% of running is upper-body strength (for short-mid-distances)

I'd suggest getting rid of the sand as soon as you take them off at the end of practice, don't let the sand sit in there. If you let it sit it'll just get worse.

Also, try putting those refresher ball things (sneaker balls?) into your spikes when they're not in use. Here's what I mean - http://www.amazon.com/Sole-Matrix-Sneaker-Balls-Pairs/dp/B003IJ6HFM/ref=sr_1_1?ie=UTF8&qid=1460012425&sr=8-1&keywords=shoe+balls

I normally put those into my shoes once I've shaken the sand out and then when I get home take my spikes out of their bag and let them air overnight. The next morning I'll put the sneaker balls back into them and put them back into the bag (I let the bag air out too). I do this with all my athletic shoes, be it for track or weight lifting and have managed to avoid all odor problems.

Good luck!

To put it in perspective... I can go 16 mile long runs in the 5:50s, but I can't go sub 4:30 in a mile.

So, try and get to at least 40-50 miles perk week. Buy good shows. Get new shoes every 300 miles. Log your miles on your shoes. Try to get your regular training pace below 7min. A GPS watch is amazing. Then, once you are at 40mpw, which could take a new runner a few months to get to (try and add a few miles per week), then throw in workouts like tempo runs, fartleks and intervals. You can google those and find out what they are. Want a book? http://www.amazon.com/Daniels-Running-Formula-3rd-Edition-Jack/dp/1450431836