4x4 tempo +

Up early on Friday, and I brought my colleague Nick with me to do a 4x400m workout and then some.  It was 70º and humid on the wet MTSU track at 6:15 am, and fortunately, mostly cloudy.

This went better than last time.  I had 2 days complete rest leading up to this workout.

Saucony Virrata trainers on 

400m warmup, stretches, drills 

4 x 400m with 2 min rest - 71, 71, 73, 73 

2 x 200m - 27, 27.5

Felt good, hard but not ass kicking like last time when I ran 68, 69 on my first 2.  Could've probably squeezed out a 5th 400, but I wanted to save some to run a few fast 200s, which I did and they felt fine.  

Next workout on Sunday, I may break out the spikes and start to do some short speed stuff.   I may even run the 200 as well as the 400 on 6/6.   Injury seems gone.  Finally.  

Nick, a marathoner, did pretty well for his first 4x4 tempo workout, running his 400s in the 80s.

143.3 after workout.

Looking forward to the Prefontaine Classic Diamond League meet today and tomorrow.  Live stream