Felt flat and was still sore this morning in calves and hams. Also, heavy after a weekend of dining out; I probably weigh over 141 lbs. Went to the solitary Coughlan Track in Sewanee this morning for a tempo endurance workout. It was cloudy, 50ยบ... good weather to work. I did have a good workout, maybe not the best effort.
I wanted to run 500s and 300s today with the Gymboss. I was hoping I could maintain 16 sec even splits for each 100m in the 500s. That would be a 64 sec 400m + 16 sec 100m. I probably could have done it once, and again with full recovery, but I came up 4 sec short so I added a second, and still came up short. It went like this:
800m warm up, stretches, drillsAdidas spikes on3 x 500 - 84, 88, 97 (4 min rest between)2 x 300 - 45, 47.5 (4 min rest between)
The 300s I tried to do the 14,15,14 splits (43) but came up short. Anyway, I'll try this again on Tues but running faster with just 300s.
That last 500, I was still breathing pretty heavy before I started ... felt pretty rubbery at the 300m mark. I ran the 4th 100m slow and the last 100m with good effort. Still, way short of goal time.
It was a nice quiet Sunday morning, no one on the track, church bells ringing, birds singing making me think of spring track.
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