tempo 300s, 300

On Monday, I felt it time to do an intensive tempo 4x300 workout, which I hadn't done since May.  Was really focused on getting the volume in rather than try to run as fast as possible.  It was a good solid workout, with decent speed, and felt good enough to add a faster 5th 300m 15 min after the tempo set.

Hoka trainers on

stretches, drills, 2x100m

4 x 300m w/ 3 min rest - 49.63, 50.62, 52.12, 51.20 / avg. 50.89

300m - 45.38

I wanted to avg under 51, which would be about race pace for the first 300m of an 800m, and met the goal, just slightly slower on avg than my previous set.  I wasn't completely spent so I was able to run a faster one to finish.  It was the fastest I've run since last race 9 days ago.  I got through the workout without any injury issues and that's the most important thing.  

Today, I'll not run and do weights, PT, swim, and have a music rehearsal later.  

Feeling a bit more optimistic.  Light and fit.  137.8 lbs after workout.