speed in spikes, 100, 300

Finally some sun in Sewanee.  53º and a light N wind.  First time in spikes in almost 5 months.  Second day in a row on the track so I didn't do much.  Just wanted to feel the spikes.

Hoka trainers on

stretches, drills, bands, 2x100, stick massage

Nike spikes on

100m - 12.80

300m - 42.32 (26.97, 15.35)

I ran these with a 3 steps rolling start.  The 100m was not an all out effort, I intended it to be a bit faster than 400m pace.  It was faster.  I had set pace goals for the 300 at 14,14,15.  They were faster on the front end, 13.06, 13.91, 15.35; but slower at the end.  I'm definitely not in shape to run a 400m with a sub 27 first 200m.  I ran a slower first 200m split (27.15) in the first round at Nationals in '21 where I finished in 57.19.  So, this indicates I'm about where I thought I was, maybe ... maybe able to break 60, just barely.  I was pretty tight at the end of that 300m and at that pace, I would have struggled in at 17, I'm sure.  

So, this tells me, spikes matter.  Aside from the chronic foot issue, I did feel a little soreness in my upper right ham.  The proximal left ham injury has not reappeared.  

I still may race this weekend, but not sure.  Will decide by Thurs.  

141.4 lbs after workout.  Would like to drop below 140 by race time if I go.