Hoka trainers on
400m warmup, stretches, drills
2 x 50m striders
3 x 300m w/ 2 1/2 min rest - 48, 48.5, 49.5
50m - 6.40 (two step flying start)
This was a hard workout, to get that last 300m in under 50 was hard. I could not have run a 4th. My goal standard that I've been able to do previously is 4 x 300m with 2 min rest avg 49. I'd be happy to do 3x300m at 49 w/2 min. My last tempo workout before Daegu was 3x300 at 47.5 w/ 2min. 48.67 was my avg today, with 30 sec more rest.
After the 300s, I wanted to do more but the right foot was hurting so I just did one fast timed 50m.
I'm taking tomorrow off from the track so I can hopefully be ready for a volume workout on Friday with Jacob at MTSU. I'm thinking 600, 500, 400, 300 if my foot holds up.
145.6 lbs after workout. Diet is good.