Hoka trainers on
4 x 100m striders, stretches, drills
2 x 50m (2 step flying start) - 7.12, 6.56
2 x 300m w/ 30 sec rest - 45.5, 47 (46.25 avg)
2 x 50m (3pt start) - 7.10, 6.65
400m (neg split) - 58.4 (29.4, 29)I was happy to get this one in. Before starting on the dreaded 2 x 300 w/ 30 sec, I thought, 'this is the right time to do this and the suffering is so brief. It's over in 2 min, and it really doesn't hurt til near the end.'
Before and in between sets of long sprints, I did some short sprints 2 x 2 x 50. First easy then second fast. First set 2 step flying start, second from a 3 point stance start. I really got out well on the last one. The 400m went much better and was easier than the 60.3 that I ran 2 days ago. Running 58 in training shoes is good after 800m of sprints.
It's really great running with new Hokas, the traction and bounce feels great.
Going to lose a few pounds before I leave. 143.5 lbs after workout, but I was 145+ before and 147.5 before bed, so I can reduce a bit.
Alan is out with a ham, but Rob and Don are in shape, they've run 24.6 and 24.7 this month. So both are in the running for medals in the 200m.