Hoka trainers on
400m warmup, stretches, drills
2 x 60m strides
split 500 - 300m / 1min rest / 200m - 42.5 / 29
Resistance bands - hams, hip flexors
Puma spikes on
4 x blocks starts
2 x 50m from blocks ~ 6.7
100m from blocks ~ 12.2
Needed a long sprint to get warm and to maintain some long sprint condition. Then I worked my eccentric hams and hip flexor thrusts with resistance bands and rolled them on my pvc roller in prep for some fast stuff.
With the spikes on, I did a few blocks starts and then a few hard 50s before running my first full out 100m in training this season. It was fine. I set my timer to beep at 12 sec, and I was just a meter from the line when it beeped, so I estimated a 12.2. Not too bad at the end of a workout. I think I'm capable of near 12 flat with a good start. My hams and quads are fine, my limiting factors in training are the feet. They're not too bad since I took Sat-Sun and Wed-Thurs off this week.
If I start training on May 22, I'll get a solid 7 weeks in before Nationals.
Looking forward to the 'drag race' at Penn. 145 lbs after workout.