Today I did long sprints fast, with an emphasis on form and float.
A cold blustery eve on the Dean Hayes track ... in the 50sº but with a stiff breeze and feeling much colder.
I did two 300m even runs at near race pace and 5 x 200m. It was hard to do anything after that second nearly all-out 300m. I set a goal of 13, 14, 14 100m splits on the 300m - 41 sec. Which is about 56sec 400m pace.
800m warmup, stretches, drills
saucony spikes on
2 x 100m striders
2 x 300m event runs - 41, 42
5 x 200m - 27, 27, 27.5, 28, 30
Felt pretty good, but exhausting. What I realize is that there is a huge amount of energy saved when running the first 200m in 26.25 as compared with 25.50. It's a fine line. My best shot at sub 55 I think would be 26.25 / 28.50 = 54.75 ... or there about.
MTSU is taking 20 people to the Penn Relays. I hope to see some of my friends on the team waiting in the wings to run the 4x400.