After giving my last final exam - which means my academic year is officially finished(!) - I went to the track for some fast sprints. I did a warm up, a fast 300m and 3 x 100 from blocks at 95%. I finished with a negative split 400m at 80% effort.
Here it was.
500m warmup, stretches, drills
10 stair sprints - fast
5 plyo double leg bleacher hops half / sprint halfEvening:
600m warmup on grass, stretches, drills
Saucony spikes on
300m - 41.5 (13, 14, 14)
3 x 100m from blocks - 13, 12.75, 12.5
400m - 63 (32/31)The way I did the 100s from blocks was to set the interval timer beeps for 10sec (take your marks), 2 sec (set), 13 sec (GO!) and I beat the 13 sec beep twice. It felt good but I didn't want to press my luck. These sprints were at 95% or close to full-out. I ran them on the straight right on the white line so as to work on my in-line form. I finished with a negative split 400m at 80%.
Tomorrow will be my last workout this week before I travel. I'll probably go in the morning. I have a junk meet in the morning before I travel on Sat. I've been thinking about skipping the 400m and trying an all-out effort in the 800m. I know I can break 2:20 with a good effort. Depends on time, I have a plane to catch. Or I could be a masochist and do both back to back... but the 800m would be just a cool down jog. Nah, probably not both. I need practice with starts - the 100 and 200. I've run plenty of 400s this season.
I've been breaking sprint shoe risers and so I again contacted Nike about getting more. I tried 3 ways, on-line chat, call, and email. I am not optimistic... based on my phone and chat contacts. Nike said they will not sell replacement risers and won't reveal the name of the company that makes them. They are probably made in some sweat shop in China so I see why they won't tell me how to get them. My only source for these (a large reatiler) has dried up, but I have enough for this season ... and maybe then some, but, a limited supply so I need to find a harder coating to preserve these accessories before they're gone. Seems like these could be made on a lathe out of hardwood. My best pair of R3s are ripping at the eyelets, so my backup pair is now my #1 pair.