I think I'm going to take a different tact on workouts until worlds. I need quality speed work and to increase my top speed and speed reserve. Looking toward competing in the 200, I need that acceleration and top speed. I think I can accomplish more with less volume.
Today, I wanted to try a hard tempo set that David P., M55 WL had suggested. I hope to try this workout once a week and perhaps improve as I'm not quite there yet.
He mentioned doing 2 x 300m at 46 with just 30 sec rest. Pretty crazy. I started with 45 sec rest but I made it hard on myself by running the first 300m in 44.5, so my second was in 48, still an avg of 46.25, which is on target. Next time I try it, I'll reduce the rest by 5 sec. It's a killer. I told Jim C. about it and he said, it was "one of the worst things he's ever heard of in his life." lol... well that's why David is a champion. That's some serious suffering. The reason it's so hard is that, if you're in shape, you don't feel the exhaustion of a 300m until 15-20 sec after you stop. Then to immediately launch into another, that's some suffering. He said he could do 2 sets in a workout. I'm not there yet but maybe in a few weeks.
Hoka trainers on
400m warmup, stretches, drills
2 x 300m w/ 45 sec rest - 44.5, 48 (46.25 avg)
300m - 43 / 45 sec rest / 100m - 15
200m neg split - 27.5 (15, 12.5)
I had actually planned on running a 200m after that 300m but bailed. If I'm going to go on that little rest, I can't run my 300m in 43. I have usually done it with twice as much rest - 90 sec and kept the speed at 42 - 43. This is a killer and thanks to David for the suggestion.
I went to the weight room afterward for 2 brief sets of barbell cleans and jumps.
I need to respect my days off from the track and continue with the weights.
142.1 after workout. Eating more, trying to get stronger.
Beautiful sunset tonight...