Wednesday, July 31, 2013


Light day, but it didn't feel like it.  69º with showers on the Dean Hayes track this Wed morning at 5:25am.

The track is now officially open, no padlocks and the keypad code is the same...  so I didn't have to climb the fence.  

I couldn't resist, I brought my spikes.  I ran my first 600m with them on and it felt great, but exhausting because naturally, I wanted to run faster.   First run in spikes in 7 months.   I found that it did put a bit more pressure on the foot/ankle, so I  took 'em off after one run.   The track was wet and my flats squeaked and slipped a little with every step.  After the third 600, it began to rain so I called it a day and did a 2 set resistance workout on glutes, quad/hips, ads and core.   My calves were sore from the Tues morning stairs.

500m warmup, stretches, drills 
Nike Superfly R3s on 
600m - 1:48 
Saucony Virrata trainers on 
2 x 600m - 1:57, 1:59  

With a race just 3 weeks away, I need to start running fast.   I need some up tempo 300s and 200s.  The spikes definitely help my form and I may get them out once a week.   My weight is still high, 146,  so I need to drop at least 4 lbs before I can really ascertain where I'm at.

My first 600 in spikes was about the pace I usually run, perhaps a few seconds slower.  My 600m repeats have ranged in previous workouts from 1:42 to 2:00, usually avg about 1:47 ... which is at least 2:30 800m pace.

Back out Friday.

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