Hoka trainers on
400m warmup, stretches, drills
Puma spikes on
3 x 60m accelerations
300m event run - 39.8 (25.8/14)
3 x 150m - 18.2 , 19, 18.8None of these runs were done with blocks, just a '2 step and go.' Wanted to put off blocks til I'm sure there's no risk of strain. I feel that I'm good now, so blocks on Friday.
The 300m event run was good although I really pushed it around on the 3rd 100. I estimate it was about mid 55s pace as I was in about in 'mid 15s' condition for the last 100m.
I thought I was running pretty fast in my 150s since my first was 18.2 (sub 25 200m pace) until I saw Janet run one in 17. Such perfect form she has. (She has taken Silver in both the African Championships and in the PanAM Games. She has run 11.09 100m [wind aided]).
With these quality low volume workouts, I should be able to be on the track most of the next 6 days before I leave for Nationals. They should be posting the detailed schedule next week. I really hope they consider evening races. Last yr the 400m final was at 3:00pm. Heat indexes in Baton Rouge could easily be over 100º at that time. Today, for example... 94º with a heat index of 105º at 3pm, that's worse than Jacksonville was in '15.
143.5 lbs after workout.