Tuesday, June 5, 2018

Double session

The weather has taken a beautiful turn here in Sewanee... lower humidity and cool nights.  Mid 50ºs at night for the next few, and highs today in the 70ºs.   73º at noon on the track, light breeze.  Did my standard tempo 300s, then a 150.
Hoka trainers on 
400m warmup 
4 x 300m w/ 2 min rest - 47.5, 48.5, 49.5, 52 (49.4 avg) 
150m - 19.18
The 300 tempo set was flawed, my timer failed on my second rep, so 48.5 was an estimate, and the timer didn't start on time so I took 15 sec more rest on my last rep.  Hate when that happens.  Anyway, it was about the same avg as my last set.  I finished with a 400m race pace 150m, concentrating on form.

Second session.  Beautiful weather but I had to share the stadium with a kids' tennis camp.  It was ok, they stayed out of the way.  72º, dry, calm, beautiful weather at sunset.
Hoka trainers on 
400m warmup, stretches, drills 
400m - 57.8 (28, 29.8) 
150m - 19.34
100m - 13.59
The 400m was, relaxed and easy first half, hard the second half.  First half -2 sec off race speed (26).  This was identical in time to the one I ran last week, fast in training shoes... and it didn't feel totally sick.  I just need to combine a sub 30 second 200 with a 26 first 200 and I'd be back in the 55s.

I finished with an 80-90% 150 and 100.  I probably should stay off the track tomorrow and just ride my bike after sprinting 2000m today.  We'll see.   Sometimes it's just good to show up and do one race pace blast, like Aussie M55 record holder Trevor told me he does almost daily after work when training.  That's an interesting regime.  Sometime better than nothing.

Check this out:  140.7 lbs after workout.  Lightest in at least a year. 

Masters Rankings
I was surprised to see my 400 time was ranked #2 in the world M55, 0.05 off the lead.   When I first looked, it appeared to be third, but apparently some of those times were from British indoor season and were corrected.  The Brits have a strong team... at least 3 guys capable of 55-56.  Rankings don't mean too much right now until the Europeans weigh in with their championships, but good to make my presence known and get back into the game.

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