600, 150s, wickets

Beautiful evening in Sewanee, 73º and dry, light breeze.  Started with a hard 600m and then did some form and sprint work.

Hoka trainers on 

400m warmup, stretches, drills  

600m - 143.5 (66.5, 37) 

2 x 40m 

4 x 40m - first 20m over wickets 

3 x 150m (from 200m start) - 19.8, 20.5, 20

The 600m I intended to run 68/36 splits but went out a bit too hard, almost stopped at 500m, but gutted it out.  After a rest, I set up the wickets and worked on form.  The wickets teach high knee lift, force applied to the ground, and less time on the ground.  It is a bit hard on the feet.  That's why I did just a few.   I then did some hard 150s.   I wasn't able to hit my goal of 19, even with a 3 step running start.  I have some short speed and power work to do.

Starting to reduce, and eating better.  I know my body and know I still have fat to shed.  144.8 lbs after workout.   I want to do a workout with Jacob on Fri, so I may go out tomorrow and do a brief workout or just crosstrain on the bike.  Weights on Thurs.