300s and 200s

Again on the track during the hot part of the day, but it wasn't really super hot... 87º with a dewpoint of 75º, heat index 97º.  That is about what it is in Jacksonville right now, due to showers in the area.
After a warmup and 2 x 100m striders, I was dripping.

Did a lighter workout today, not quite as fast as the previous.

Saucony trainers on 

400m warmup stretches drills 

2 x 100m ~ 13.5 - 14 

Saucony spikes on 

3 x 30m from blocks 

2 x 300m event runs from blocks (400m start) - 40.5, 41 

2 x 200m - 26, 26.5 

2 x 30m from blocks

The first 300m was right about race pace, or the slow end of race pace which I think is 40 - 40.5.   I recovered from it fairly quickly and felt I had enough left to bring it home somewhere around 15 for the last 100m, which would be sub 56.   I have to be at 40/15 or less for PR.

Body feels ok, just the sore foot, little groin soreness, but good to go.  I may go to the track tomorrow to stretch and run around in the heat, nothing fast.   Supposed to be hotter tomorrow.  One more light workout on Tues before Nationals.  86º right now at 6:30pm with a dewpoint of 75º, heat index of 95º and with a slight breeze  ... it is completely comfortable.