Picking it up in pace, I did a tempo endurance workout: 8 x 300m with 3 min rest (which stretched to 4 min on the last few). I picked a 45 second pace - 15 sec. 100m splits - or about 61 sec. 400m pace.
600m warmup, stretches, drills
Saucony spikes on
8 x 300m - 45, 45.5, 46, 47, 47.5, 47.5, 46.5, 49
It was hard. The sun was blazing by the time I ran my last few. It is expected to be in the upper 80sº today, but even this morning in the upper 70sº, it felt hot.
Penn Relays M50 100m
I sent a message to those involved that Tony DiSalvo ran in Darnell Gatling's place even though Gatling got credit for it. I hope they straighten it out. Felton may not want to, because he'd have to admit he broke protocol. We'll see. Tony was not even an official alternate.
I think I may have earned one uninfamous distinction - the fastest 6th place finish in Penn Relays history for the M50 100m. Such a fast heat.