split 400s and 150s

Really a good day to work, low 60ºs and mostly cloudy at the Sewanee track on Tues. morning.  It had rained in the early morning and it was humid.

I did a bit of special endurance and speed.  Late last night I did a resistance workout focusing on glutes (finished at 10:15pm) so I was a little sluggish this morning and my times were a bit slower than Mon.

500m warmup on grass, stretches, drills  

saucony spikes on  

300m - 43 / rest 1 min / 100m - 14  

5 min rest  

300m - 44.5/ rest 1 min / 100m - 14  

5 min rest  

300m - 46 / rest 1 min / 100m - 14.5  

3 x 150m - 20, 19, 21

The split 300s provided plenty of endurance pain by the last one, and the 150s, I ran only the second one close to full speed.

I plan to race this Sat but probably won't know til tomorrow where, either Louisville or Berea, KY.

It's been a wonderful mini vacation here in Sewanee, Roya has been with me on the track for every workout and last Friday's meet.