Sore in the glutes from yesterday's squats and still sore in the calves and quads from Wednesday's stairs, but hit the Sewanee track this beautiful evening. About 70º with a fairly constant breeze.
Did a cautious quantity workout then stepped it up slightly at the end. Didn't want to run anything faster than 16-17 100m pace.... but I did, and it was ok. I worked with a compression wrap.
400m warmup, stretches, drills
Saucony spikes on
3 x 600m - 1:45, 1:53, 1:48
2 x 200m - 30, 28Basically did the 600s as an easy 400m (70-75) then a harder last 150m. Wanted to practice the 'fatigued form' and the first 450m put me there.
Since I rested 5, then 10 min between, I had enough left to do some 200m striders for form. The last one I pushed a bit and it was ok.
I should be good to race at Sewanee next Friday night, not sure about the 200m. Probably shouldn't. Not ready for a peak performance anyway.
A little heavier, estimate about 143 after workout. My scale went crazy, the other is cheap and inaccurate, so I sprung for a mechanical beam scale, should be here in a week.