Hoka trainers on
400m warmup, stretches, drills
4 x 300m w/ 2 1/2 min rest - 50.5, 50.5, 51, 52.5 (51.1 avg)
5 x 100m hill sprints ~ 18-18.5
The 4 x 300m with 2 min rest has been the 'gold standard' bring-me-to-my knees workout that I go to when seriously training. It is guaranteed to hurt every time. The last time I attempted this was Christmas day, before I was ready, when I hurt my foot. I did a 3 x 300m w/ 2 1/2 at 48.6 avg last Tuesday, and I was determined to get 4 x 300m today so I set a goal of about 50 and kept them fairly consistent. The last one maxed out my heart rate to around 170. It was really tough. The progression goes like this: start reducing the rest time, maybe do 2:15 rest next time and try to keep the same pace.
I've done this workout many times so it's good to look back to compare. I did this same workout at the end of Nov. (4 x 300m w/ 2 1/2 min rest) avg. 51.6. Just before Christmas, I did the 4 x 300m w/ 2min rest in 51.75 avg. Leads me to believe I'm not as in as good shape now as I was then. Maybe in a few weeks.
At peak fitness, like before Daegu, I was doing 4 x 300m w/ 2 min in 49 avg. The added +30 sec rest and 2 seconds slower may not seem like much difference, but it's really significant. A lot of it is due to relaxation, technique, and pain tolerance.
After the 300s, I hit the hill for 5 hard 100m sprints. I'm getting there but still not race weight yet.
144.9 lbs after workout.
3 weeks until my first race. I probably won't try a 200m til June. I also committed to Spokane Nationals yesterday, still almost 12 weeks away.