Hoka trainers on
350m warmup, stretches, drills
4 x 300m w/ 2 min rest - 48, 49.5, 52.5, 55 (51.25 avg)
200m strider - 30
3 x 100m hill sprints ~ 18This same 4x300m interval w/2m I was running last year average:
50.0 - 1/23May not seem that much different but it is. 1 - 2 seconds slower is a lot. I feel and look, but maybe that week off last week and the week off at Xmas has taken it's toll. Also, I did a pretty good weight and bike workout late last night, maybe not recovered. I did 3x12-15 of single leg squat jumps with 80lbs, 2 x 60-50 glute machine with 280 lbs, 25x set of hip flexors with 150 lbs. Then 6 x 15 sec all sprints on the bike w/ 45 sec rest.
49.12 - 2/7
49.0 - 2/24
49.0 - 3/6
49.37 - 3/10
I'll keep after it. I started eating eggs, bread, and protein shakes again to get a bit more protein and carbs. I was just 140.8 lbs after workout, lightest this year.
I was going to go back out tomorrow and Tuesday, we'll see how the foot feels. I'm tolerating it ok, using these gel heel cups and they help a little. Feel it most in my warmups but it gets better. I feel like I'm not pushing onto my toe as aggressively as I would if 100%. Wed and Thurs are pretty much out of the question for track training, 90% chance rain onWed. Thurs, work all day. Too bad I can't race next weekend at Berry. Too risky at this point. The 400m final 2 weeks from Friday may be the next time I wear spikes.
I've been enjoying the Olympics, watching people rise to the occasion and others come up short. Thinking about this track thing I'm involved in. As difficult as it is, I may have to face the fact that I'll slow down with age. I was hoping to get over this foot thing and maybe run an outdoor meet or 2 but I don't know. Doubtful now that I'll run 55 this year, be lucky to go 56. But, so far it's been a good run. I've raced 8 USATF Masters National 400m finals since 2012 - 4 indoor and 4 outdoor. 5 National Titles and 2 Silver. Maybe I'm spoiled?