spikin' up for speed

Perfect mid 70ºs and cloudy in Sewanee at sunset, calm winds.  I've reached out to some wise elders in the masters track world and am convinced that I need to start tapering now.  George H. suggested to cease the heavy weight workouts and hill sprints.  I need to go now for more specificity, technique, and race modeling.  I can say that I'm in much better shape now than at Nationals.

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 strides

It 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...