400m time trial, 2x200m tempo, 2x100m

Perfect day for weather at the Marist track.  70º, light winds, partly cloudy.  I brought the spikes today.  

Not too bad of a 400m, but a bit slower than 2 that I ran before Poland.   57.91

My splits: 13.34, 14.07, 14.40, 16.10 / 27.41, 30.50 / 41.81, 16.10

I tried to be conservative, maybe not conservative enough?  Hard to say.  My best time trial last yr. I went out very fast, and finished even slower, but broke 57.   

I'll do a comparison below.  I'm light now but I was ultra light then.  like 137.  

Hoka trainers on

Stretches, drills, bands, 100m

Hoka Rocket X2s on 

100m - 13.25

Adidas Prime SP2 spikes on

400m - 57.91 (13.34, 14.07, 14.40, 16.10 / 27.41, 30.50 / 41.81, 16.10)

Hoka Rocket X2s on 

2 x 200m w/ 1 min rest - 29.42, 29.82

100m - 13.26

Felt ok, I think the 300m split was decent.  Almost the same as Nationals outdoor last yr.  Interesting to compare these splits:

Nationals last yr: 57.59 vs today 57.91 vs time trials last year in March:  

57.59   ~  14.1, 14, 13.7, 15.8 / 28.1, 29.5 / 41.8, 15.8  

57.91   -  13.34, 14.07, 14.40, 16.10 / 27.41, 30.50 / 41.81, 16.10

56.81   -  12.78, 13.35, 14.37, 16.31 / 26.13, 30.68 / 40.50, 16.31

57.72   -  13.66, 14.15, 14.15, 15.76 / 27.81, 29.91 / 41.96, 15.76

Quite a variety of approaches.  The fastest was front loaded - 4.55 differential between 200s.  Second fastest - 1.4 sec differential.  The two slowest first 200s (28.1, 27.81) yielded the fastest second 200s (29.5, 29.91).  The gamble of a very fast first 200m (26.13) yielded the fastest time despite the slowest second 200m (30.68).   Running a 40.5 300m split is probably risky.  The task is to get to 300m as fast as possible with the least effort.  

Finished with a brief conditioning set and an uptempo 100m stride.

Light but could be lighter,  138.6 lbs after workout.