Felt good on the track, no issues. I'm light, in the 143's, groin soreness is gone. It was a beautiful sunset, a perfect 75º ... and the track as usual was a ghost ship.
I didn't want to do anything fast, just shake the dust off and exercise the aerobic system a bit.
I ran an 800 the opposite way around the track, and a few 100m striders before I hit the weight room.
Saucony trainers on
600m warmup, stretches, drills
800m - 2:31 (73, 78)
2 X 100m striders
I have 5 track workouts before worlds beginning tomorrow. Wed, Fri, Sun, Tue, Thurs ... which will give Fri and Sat as days off for travel and rest. I expect I'll keep the same long to short regime as it seems to be working for me.
This week I want to do some conditioning, but also work on technique and pacing. Being 'self-coached', I need to be more self critical about my deficiencies.
The event run pacing work paid off at Nationals. Looking at the video, my splits were spot on... 26/14/15. Off of goal by just 0.29 sec. The trick is to run fast with less effort and better technique.
Back to the oval office tomorrow.