Friday, July 31, 2015

Split 400 event runs / tempo 200s

Beautiful morning in Sewanee, dramatically less humid.  Dewpoints have fallen 15º since yesterday and the low 80ºs temperature felt a little less painful today, despite the lack of shade near mid day on the track.

I'm pretty much replicating my pre Nationals workout week as I am leaving for Worlds one week from today.   I start the 200 prelims on Sunday.

Saucony trainers on 
400m warmup, stretches, drills 
80m strider 
Saucony spikes on 
3 starts from blocks - lane 4 - 400m start 
2 x split 400m event runs:   
300m - 40 (26/14) 1 min rest, 100m -14.25 
300m - 41 (26.5/14.5)  1 min rest, 100m -14.25 
Saucony trainers on 
4 x 200m with 1 min rest - 30.5, 30, 31, 29.5
This was a pretty tough workout, just a tad slower than this same workout on 7/17... possibly because of the stiff headwind for the first 200m..  I could have happily called it a day after each of the 3 sets, but I thought that this might be my last hard one of the season, so I persevered, hoping to add more hay to the barn.   Doing 2 event runs like this is like running a 56sec 400, and doing another 20 min later.  Not easy.   I was happy with the first one since I nailed my target splits and I felt like I had some juice left at the 300m mark.

Need to eat more and better, less than 142 after workout.

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