Monday, February 6, 2017

BIG tempo volume

Very foggy, wet, light wind, and 49º at the Sewanee track, visibility about 80m.

Looking back at my workouts before Nationals last year, I'm going to try to replicate what I did then, since it worked, even though it's 2 weeks sooner.  Today, I did the same and more than I did in an epic volume workout 11 days before Nationals on 2/22/16.   Not trying to run real fast, but just working on the endurance and strength.   Feeling slightly sore in the haunches from yesterday's hills, I pulled it off, in similar times to last year.
Hoka trainers on 
400m warmup, stretches, drills 
600, 600, 400, 400 w/ 3 min rest - 1:50.5, 1:57, 76, 77 
4 x 200m w/ 1 min rest - 31, 31, 31.5, 31 
split 400 - 300m / rest 1 min / 100m - 44, 14.5

It was hard but I left feeling strong and not beaten.  To finish my last 200 as fast as my first, and a 44 sec 300m after 2800m of sprints, that was encouraging.  3200m - 2 miles of training, the most volume I've put in since I can remember.

Feel like I'm getting there.  143.7 lbs after workout.

Registered for the college meet at the Crossplex on Sat.  Expensive meet, $44 to enter one race.

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