I put the spikes on and went for it today, doing the same workout I've been doing but taking it up a notch.
Hoka trainer on
400m warmup, stretches, drills
2 x 50m striders
500m - 73.2 (56.8, 16.4)
'split 500' - 300m - 41 / rest 1 min / 100m - 14.3 / rest one min / 100m - 14.2
Hoka trainers on
2 x 80m stridesIt was the fastest 500m I've run in training. (As usual, I measured the stagger with my measuring wheel so I could run it all in lane 6, starting about 30m ahead of the 100m start on the straight). I was nervous before I started, thinking it would really hurt if I hit the 400m mark sub 57, and yes, the last 100m was tough but it didn't kill me. Felt OK. I set my goal splits for the first 400m at 13, 14,14,15 or 13, 27, 41, 56. Was running a bit ahead at 200, right on at 300, and a tad behind at 400m as the 4th 100m was run on the turn. The last 100m I did ok bringing it home in just over 16. The first 400m was comparable to the 400m I ran at Nationals.
After that, I thought about just running a smooth 200m, but no... I did the 'split 500' (300+100+100 w/1m rest). It was a killer as usual. I thought, 'one more hard one for Toronto.' I'm tempted to go back out tomorrow but I think I'll just swim and some light cross training, maybe some resistance bands.
I definitely think I've done the work this time and if I can't run sub 56 now, shoot me... I'll probably never do it. I feel like I'm in the best shape since Daegu, maybe better. Now just have to maintain, stay healthy, and sharpen.
After my 500...