split 400

Hot day in Atlanta, was at the Marist track with my friends Roya and Dean.  Sunny, light winds, felt like 90º or so at 6:30pm.

Still not ready to run a 400m.

Hoka trainers on 

350m warmup, stretches, drills 

'split 400m' - 44 /  rest 1 min / 100m - 15.5 

100m - 13.46

It was really hard.  I think the 300m was more like 43.8, although not timed precisely.  The way I was feeling at the end of the 300m, I'd be hard pressed to finish a 400m in any less than 18 for the last 100.  Even if it were 19, still would be a 63ish 400m.

The only way I know how to improve is to slow down a bit and add more volume.  Eventually, 4x200m w/1 min rest, and 4x300m with 2 min rest.  Long way away from being able to do that.  Next should be 3x200m w 1 min.

Didn't take 6 days rest, went on 5 days again and it felt ok, and this weekend planning some hiking so no track for 7 or 8 days at least.

Been really trying to strengthen the upper body and definitely getting stronger.  I swam a little today but it was pretty much a day off.  I'll say it again for the hundredth time, I may be in decent shape, but not in 400m running shape.

Tomorrow is expected to be one of the hottest days of the yr, so I'll definitely swim, do weights and maybe bike.