Beautiful weather 75º, less humid at sunset in Sewanee. I started with 2 100m strider tests... which I passed with no trouble. Fastest I've run since the injury. No sign of it. I can do full hip flexor stretches without any hesitation. I was going to test myself with a 3 x 400m w/ 2 min rest workout, to see if I could get close to my times for a similar workout before Daegu, but after 2 good tempo 400s, I bailed on the third one, feeling that I had a good idea of my fitness and it would be better at this point to rest and push a 400m a bit faster. So, I did.
Hoka trainers on
400m warmup, stretches, drills
2 x 200m strides - 15, 14
2 x 400m, 100m with 2 min rest - 67.5, 68.5, 14.5
400m - 62.5The last 400m felt pretty smooth and no issues. Still running a little cautiously, but will try race pace in spikes by this weekend. Then, I will decide by Monday night about Spokane. Even if I'm healthy, I may not go if my splits aren't 'A-game' or if I feel at all tentative. Either way, I've already changed my flight and decided not to race the 200m. I feel pretty fit, but we'll see if my fitness translates to speed. I may get a few consecutive day workouts in between now and Spokane, assuming I go.
139.7 lbs after workout.