event run / speed endurance

Decent July weather at the Dean Hayes track, 79º humid and breezy at sunset and I had the place to myself.  Wanted to run fast tonight and get some volume so I started with the race pace 300m event run.

Saucony trainers on 

400m warmup, stretches, drills 

2 x 50m striders 

Saucony spikes on 

3 x 50m out of blocks 

300m event run from blocks, turn-straight-turn, 400m start - 39.75 (25.75/14) 

Saucony trainers on 

2 x 500m - 83.5, 80 

300m - 43

This doesn't look like much but it was a ball buster.   The 300m event run was all out race pace.  The pace was about where I should be to bring me in close to PR time.  Lot's of recovery was required before I started my 500s.  The first I ran relaxed, the second one - hard.    The last 300m sprint was hard - at 90%, it brought me to my knees.  It was nice to get the spikes on, felt good, but I only wore them for the event run, wanted to not put pressure on my foot.

Very light, 141.7 after workout.