Speed n spikes

Today felt pretty good but, didn't work exceptionally hard.  Breezy and warm, but not hot, about 81º.   It's been a reasonable summer so far, not yet reaching 90º here this month.

Today I just felt like I needed to run a 400m.  Not all out, but fast, so I aimed to do a negative split 400, and it was... just barely.  Pretty much even split.

Hoka trainers on 

stretches 

3 x 100m strides, stretches, drill, massager, roller, bands 

50m - 7.0 

400m - 59.56 (29.87 / 29.74)  (14.62, 15.20, 14.37, 15.37) 

Puma spikes on 

2 x block starts 

2 x 50m from blocks on the turn - 6.96, 6.85 

150m from blocks 100m on the turn - 19.82 (13.29, 6.53) 

100m from blocks on the turn - 13.09

I did all the sprints from blocks with the aim of getting into a relaxed 400m pace, not all out.  I ran the 400m in trainers with the idea that I'd run the second half with hard effort at race pace.  I'd certainly be pleased running the second 200m in sub 30 as I did today (29.74), especially if I could do it after a 27 sec first 200m.

Here's a milestone ...
Weight after workout: 139.6 lbs.

I think this is the first time under 140 lbs in several years, possibly since 2012.  Been living on grilled chicken, salad, milk chocolate, almonds, watermelon, and cappuccinos with protein or collagen powder.