800m warmup, dynamic stretches, drillssaucony spikes on2 x 100m @ 80% - 14.5, 14400m event run - 56.5 (27, 29.5)2 x 200 - 26.5, 27.5
That was the fastest 400m training run I've done. I set a goal of 27, 30 for splits and I beat it. Yes! I felt strong on the last 200 so I think the training is paying off.
5450 m total sprints this week. Weight is good: 139.4 after workout.
Being in shape to run this race - the 400m - feels like a constant battle. Never ends. I feel like if I missed a week of workouts, I'd backslide considerably. It reminds me of being a doctoral guitar student and practicing constantly. But, the great thing about track training, it doesn't take nearly as long. Preparing for a solo guitar performance, I'm putting in up to 30 hrs a week compared to only about 6-8 hrs per week on the track, stairs and weights. Since I've never been a 400m sprinter before last year, I feel like I'm constantly trying to maintain what little long sprint endurance I've gained, and feel that it would leave me almost the instant I stopped training. The same exact feeling I had as a guitarist in college. In both cases - 400m and guitar, I started late. Now, after all these years, I can go months without practicing guitar and in 2-3 weeks be ready to play a respectable concert. Not so with track.
So, I will continue to hammer the long sprints - 600s, 500s while alternating with stairs, resistance, and fast 150s. It tickles me to remember 8 months ago when I adamantly said I'd never run another 400m race. Like Latif Thomas says in this video - he hated the 400m but has now 'developed an appreciation for it.'
Tomorrow, I'll do resistance work. Sunday - rest day: a 10 mile hike in beautiful the Cumberland wildflowers. Monday - bust ass ... again. Maybe some crosstraining. I'm amazed at how doing pool laps with vigorous kicking burns the quads so quickly.