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.