tempo and speed

Nice weather but hit or miss rain in Sewanee.  Low 70ºs, a bit humid.  I had meetings today in the morning and afternoon so I went to the track and did a brief tempo workout.  Unfortunately, the clouds broke and I trained in the blazing sun, although it wasn't too hot.  In the evening, I went out again thinking I should do a bit more, so I did a double session. 

Hoka trainers on 

400m warmup, stretches, drills 

3 x 300m w/ 2 min rest - 47, 48.5, 49.5 

  -- 2nd session -- 

2 x 100m strides, stretches, drills 

400m - 60.3 (28.5, 31.8) / rest 2 min / 100m - 14.5 

2 x 100m - 12.71, 12.59 

3 x 30m starts from 3 point

Feet are taking a beating with these workouts.  I was shooting for 28/30 in my 400.  Was way off, didn't even break 60... however the track was wet, in training shoes, and it was my second workout of the day.  (Last Jan I ran a 59 in similar conditions so I'm still not there yet).  Still, a very poor last 100m.  Almost stopped at 350. 

Yesterday it rained all day but I still went to do 30 min on the Stairmaster last night on my day off.  I needed to burn some calories.  It's been impossible to get this last 5 lbs off.  About 148.5 after dinner.  I need to bike or do something on my days off.