Hoka trainers on
400m warmup, stretches, drills
2 x 50m striders
500m - 75.2 (59.5, 15.7)
'split 500m' - 300m - 41.8 / 1 min rest / 100m - 14.5 / 1 min rest / 100m - 14.3
2 x 200m hill sprints - 40, 43
100m hill sprint - 17.5
Again, fastest 500m I've run in trainers.... I wanted to deliberately push it to the 'rig point' but It wasn't bad. My last 100m, was under 16 and I caught myself tensing up a bit and corrected. Mission accomplished. Maybe when I do it again, I'll try to break 75, maybe with spikes. The 'split 500' wasn't as desperately tiring as the first or second time I had done it. It was very hard but not nauseating. What was really hard were the hill sprints I did afterward. The second one kind of felt like reaching the maximum number of reps you can do on a machine and failing. I barely made it, jogging the last 10m. But, after a several minute rest, I ended with a 100m hill sprint that felt pretty powerful considering what I had done before.
I think this is the ticket. Beating myself up with high volume limited rest intervals I don't think is the best bang for the buck right now. What I need is power and technique. The speed will come.
I will be away from Sewanee for 5 days but will be able to train. I may get up early and do weights since I will be with out them for 5 days.