Hoka trainers on
400m warmup, stretches, drills
400m - 59 (27.5, 43)
300m - 45.5
200m - 27I didn't take full rest between the 400 and 300 and really felt the pump in my hams and glutes. However, fell short of my goal of 28/30 splits. Ended up with 27.5/31.5. My last two 100m splits were only 15.5 and 16. Not where I want to be right now, however, it wasn't a full effort event run and I wasn't in spikes. Any time I start a workout with a sub 60 400m, I need at least 30m rest to continue to run fast. But I took about 13 min rest and my 300m wasn't real fast, although it really kicked my butt. I finished with a brisk 200m, just a tad over 400m race speed. It felt good.
I think I really need to refresh my concentration on form with some race pace 150m repeats in lane one to get ready to run the indoor oval. I think I'll do one over distance, one tempo, one speed/form, and one event run workout a week.
Ate a little too close to workout time today, only 3 1/2 hrs before and was a bit heavy. 145.3 lbs after workout.
I'm registered for Daegu. I used as seed times the times I ran in the USATF Indoor Masters Championship last March.