Thursday, August 3, 2017

Alternate track

I was looking forward to this workout but when I arrived at the track, there was a football scrimmage going on so I had to go to the SAS high school track, a very hard worn tartan track, not particularly fast and hard on the feet.  Just a thin cracked red layer over blacktop.  

I was looking forward to NOT running a rippin' 500m to start.  I thought I could maybe run a PR 350m, which would seem a lot less taxing than a 500m.  I need to taper but need to practice splits.  I was shooting for a 47 350m, which would definitely be 55 pace, but no, 48 is what I ran.

Hoka trainers on  
400m warmup, stretches, drills 
2 x 50m striders 
Puma spikes on 
3 x starts from blocks 
350m - 48.2  (13, 26.2, 40.4, 7.8) 
more starts 
100m from blocks - 13 
200m from blocks - 25.8 / 45 sec rest / 100m - 14.8

I was still feeling a little soreness from previous workouts this week in the lower quads.  I think I need to work on my form and short game, as well as my splits.  I was a bit tight tonight, need to combine an aggressive start with total relaxation while pushing the pace to the max.  My starts were a bit inconsistent.  May try another 300 or 350 on Sat, hopefully back on the Sewanee track.

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