Did a mixed workout today of tempo endurance and a little speed. Beautiful day to run outside, sunny mid 50's. After running on the hard as rock indoor track, I welcomed the springy outdoor track.
800m warmup, stretches, drillsAdidas spikes onLong sprints with 4 min rest between3 x 600m - 1:46 (68/38)*, 1:54 (74/40), 2:06 (84/42) *400/200 splits2 x 200m - 27.5, 28100m - 13.5
I tried to run the 600s with good sprint form in spikes. I was able to except the last one where I came down on my heels a bit due to fatigue.
The 200s and 100 I tried to start at strider pace accelerating to nearly 100% for a moment on the straight keeping good form and good elevation.
Felt ok. All except the nagging shoulder which is a rotator cuff injury that will take time to heal.
The masochist I am, still considering a 55/200/400 triple this Sunday.
My weight is exceptionally good. 136.8 after workout.