long sprints

A hectic day, running around due to car troubles, I finally got to the track late in the afternoon.  Sun low in the sky, mostly cloudy about 25º with light winds.  Just warm enough to run in shorts.

Hoka trainers on 

400m warmup, stretches, drills 

300m, 300m, 100m w/ 2 min rest - 46, 48, 16 

400m - 60.3 (29.3, 31) 2 min rest 

100m - 14.5

I had intended to run a faster 3 x 300m w/ 2 min rest avg 48, but I copped out on the last one as I saw that it would have been 51+.   So, instead of beating myself up to run a slow 300, I rested in my car about 15 min and got warm.  Then I went out with the goal of running an even split 60 400m.  I missed it by a step.  Not bad for the end of a workout, in freezing weather in training shoes.  I think I'll be ready to race in a week.  

I got confirmation for the Vandy meet on 1/13.  Kind of hate to start there because it's such a great track and I'm no where near peak fitness, but I might be able to break 58 and 'run my age'.   That's the goal.  

Here is a list of my first indoor 400s of the season and (/) indoor season best (SB) with track type:

2012:  58.93 (TSU - flat 200m track) / SB: 55.90 (IU - 200m banked mondo)
2014:  58.94 (MTSU - flat 250m track) / SB: 56.48 (Boston - 200m banked mondo)
2015:  57.29 (UIndy - flat 200m mondo) / SB-PR: 55.11 (Vandy - 300m mondo)
2016:  57.36 (TSU) / SB: 55.22 (Albuquerque - 200m banked mondo)
2017:  57.56 (MTSU) / SB: 55.17 (Daegu - 200m banked mondo)

So, just to break 58 would be good in a first meet.  Interestingly, my indoor best was faster than my outdoor season best 4 out of 5 seasons.  (I lost the '13 season to an injury).  Improvement from first meet to season PR was always over 2 seconds (2.44 sec avg).

Feet are holding up ok thanks to the brand new Hoka Clifton 3s.  No K-tape.   It makes a big difference to have new shoes.  Determined to drop a few pounds this week so staying under 1000 cal a day for a while.  146.1 after workout.