Much better today. Then foot was tolerable and I got a good one in, a little conditioning and a little speed. Mostly sunny, S wind, and around 80º in mid afternoon at the Sewanee track.
Hoka trainers on
stretches, drills, bands, 100m
100m - 14.26
Hoka Rocket X2s on
2 x 300m w/ 3min rest - 47.54, 48.35
100m - 12.75
200m - 27.13 (13.69, 13.44)
100m - 13.16
The 300m set was good enough to push my HR to near max. It's a good median between the higher volume and slower intensive tempo, and the faster near race pace 300s. My recovery was to 130 bpm in between 300s, but as soon as I stood up to get ready I was in the mid 140s. During the 2nd 300, my HR hit 177 and increased to 183 20 sec afterward. Stayed above 150 for almost 2.5 min after the run.
I rested quite a while then ran a full out rolling 100m. Pretty happy with the time. Then rested and ran a hard 200m. This was the most remarkable run because I ran the first 80m barely trying, and they turned on the gas coming off the turn and really focused more on form than effort. It was a rare negative split for the 200m and not bad in trainers. 1100m total volume. Not bad.
Weight is under control at 141.6 lbs after workout. But... the bad news is I made another pastry. My diet has been horrific. Yesterday, just watermelon, nuts, and dried fruit. Today, watermelon and pastry... that's it!
Just counting the days til they tear up the track and start installing the new one.
I may reconsider and race a few short races for fun this summer, probably not anytime soon.
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