The fourth of July.... actually my 5th consecutive day on the track, including race day and some light days. I decided to do some race pace stuff and focus on form and relaxation. Pretty satisfied with the times. 1100m of volume, all race pace.
Hoka trainers on
stretches, 100m, bands, drills
100m - 13.26
250m - 34.68 (13.09, 14.07, 7.52 / 27.16, 7.52)
250m - 34.79 (13.12, 14.08, 7.59 / 27.20, 7.59)
Adidas trainers on
300m - 42.50 (13.50, 13.93, 15.07 / 27.43, 15.07 / 34.59, 15.07)
200m - 27.38 (13.22, 14.16)
My feet were hurting by the last rep, and all my 250s - including the fastest one enroute to a 300, were all consistent within 0.20 sec. The slowest one #2, actually felt the best and the most sustainable in terms of a 400m and took the least time to recover from. #2 felt way easier than #1 but was just 0.11 slower. Form and relaxation better on #2. Such a fine line. #2 was 34.79 = about 34 flat in spikes, so about 42 ish 300m pace, 16.5 for the last 100m would be doable = 58.5. So about where I should be. When I was running 56s in 2021, I was hitting the 300m in 41 low. I did this same workout end of May '21 and was about 0.6 faster on avg then. By June of '21, I was throwing down 57s in training. I still think sub 58 is not out of the realm of possibility for me by season's end.
I did notice that the Adidas trainers were a bit faster than the Hokas but the Hokas are better protection. My feet were feeling it by the last sprint. I definitely need a day off from the track tomorrow. Hopefully I can get a swim in between thunderstorms and practicing guitar for an upcoming concert. Will do some resistance too.
139.5 lbs after workout.
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