race pace+ 300, 2x200

Cool this morning, temperatures 56º late this morning, but rising into the 60ºs by the time I got to the track, mostly cloudy, light winds.    I arrived at the Sewanee track to find them erecting tents on the track and field, so I drove to my backup track at St Andrews, Sewanee.  Nice track.

I wanted to run race pace 400m speed today, but I ran a bit faster, not intending to.  I ran the 300m in my Adidas spikes, the rest in trainers.   The 300m was straight-turn-straight, so not a valid 400m split from the 400m start.  I took about 13-14 min between sprints, not full recovery, but almost.  As usual, all sprints rolling from a 3 step rolling start. 

 

Hoka trainers on 

stretches, drills, 2x100m, bands

3 x 50m

Adidas spikes on

300m - 40.34 (25.72, 14.62  / 12.66, 13.06, 14.62)

Hoka trainers on

200m - 26.32 (12.59, 13.73)

200m - 26.07 (12.69, 13.38)

The last 200m was so much better, stayed relaxed on the second 100m despite being tired, didn't kill the first 100m.  Pacing and execution are everything.  That 300, going out in 25.7 wasn't 'race pace'... as I slowed down considerably in the 3rd 100 to 14.62.  At that level of fatigue, I would have been looking at a about a 17 last 100 in a 400.  So, too fast. 

Back to a nominal weight: 139.3 lbs after workout.