4x4 tempo + speed

Did the dreaded 4x400m w/2 min rest tonight.   Was the warmest late evening of the spring so far, upper 70ºs, and a bit more humid.

After a rest, I did some fast sprints for technique.

Hoka trainers on 

600m warmup, stretches, drills 

4 x 400m w/ 2 min rest - 70, 71.5, 75, 76.5 

200m - 26.5 

3 x 100m - 13.5, 13, 13

I ran the 400s opposite direction in lane 5 with a paced off stagger.   So, didn't have the usual markers for pacing.  It was hard, and disappointingly, slightly slower than I was running same time last year.

After a long rest, about 20 min, I decided to do a few fast sprints.  The 200m felt clunky, and made me think I should no way race a 200m on Sunday.   I've been doing no speed work since my break and would not likely be ready to post a decent time.  But, the 100s felt a little better.  So, I don't know if I'll do it yet, we'll see.  If I don't, I may only have 2 races before nationals, the next not for 3 1/2 weeks... unless I go to KY on 6/11.

Friday, I'm hoping to do a light speed work, maybe with spikes and blocks.

144 lbs after workout.   A little beat with all this foundation... 11,100m of volume in the past 5 workouts in the past 9 days.  Almost 7 miles of work.