450m warmup, stretches, drills
Saucony spikes on
3 x 600m - 1:46, 1:49, 1:45
300m - 45.5I ran the first one easy and really busted the last 100m of the final 600. I was suprised that I ran a 45 300m afterward, about a 61 400m pace.
My 600m goal pace is generally about 17 sec 100s for the the first 400m + 18 sec for last 2; that is when I'm doing 3 or more.
For quality speed work, my benchmark interval times for 90% effort - (when I'm doing just one, or a few with full recovery, or ladder down intervals), I can keep even 17 sec 100 splits in a 600m. With 500s, it'll be 16 sec 100s, 400s - 15 sec 100s, 300s - 14 sec, 200s - 13 sec. Event runs and race speed is of course, even faster.
I will go to 500s next week after a day or 2 off. It's hard to imagine racing in 2 weeks but that is the schedule. If this ham doesn't improve by late next week, I may have to scratch. But my workouts are on schedule and I may run even though I'll never have a chance at a PR. If I could run under 57 in 2 weeks, I'd be happy. The Masters Nationals start 5 weeks from today.
Inventory: The ham is only slightly better. This is an injury of a different color I have not experienced before. It does not hurt to run 14-15 sec 100s right now, but anything faster would be painful. It feels like a deep tendon issue rather than a muscle.
Weight: 143.4 after workout. I'm starting to melt away the fat although I've got a ways to go. Last night I screwed up and ate 2 large pieces of leftover rum cake with an espresso for dinner. I gave up on the paella and put it in the freezer. I hope to have my race body back on in a week or so.
It's ok, because for the upcoming week, I'll be living off lots of homegrown tomatoes, raw and sautéed with zuchinni, onions, garlic; protein shakes, and fish. Very low cal and carb. Replacing the sugary sweet tea with limeade & stevia.
|Sunrise - after 3 x 600m|