Tuesday, March 13, 2012

Last speed workout of indoor season

And it wasn't really much, although it was fast and I felt it. Beautiful evening. Around 70º at dusk.

800m warmup, stretches, drills

Adidas spikes on

500m - 74.5 (59, 15.5) or (27.5 / 31.5, 15.5)

2 x 200m - 27, 28

3 Block starts

Spira training shoes on

400m cool down jog on grass

I ran the 500m at 90% effort to see if I'd rig in the last 100m. Nope. But I did keep it below 100%.

Inventory: Officially down to race weight. 139.0 after workout. No strains, feel fine. Did one set of resistance late last night. Even the benign crepitus in the left knee is disappearing. Also, my one secret source for replacement spike risers came through so I'll be good to go for this season.

Masters Nationals news: After showing his status as "accepted," former WR holder Barnwell seems to be not yet fully cleared to race. His status has been changed back to "info needed." Also, I. Smith is asterisked in the 400m - which means he is competing as a non-American and will not be eligible for medals. He has the fastest indoor 400m time this season in the M50 rankings: 55.78.

Regardless of my placing, it would be great to run season PRs and to make the 60m and 200m Finals. That's my goal.

First Championship Race is Friday, 4:06 PM. The 400m. Good. Get it outta the way. Thankfully, a timed final, no prelims.