split 400 event runs / tempo 200s

Again, working out deliberately in the hottest part of the day, it was 'only' 86.5º at the Sewanee track, but with a dewpoint over 70º, heat index over 90º.   Still, didn't feel so bad, (until after running).

I essentially did 3 sets with rest in between.  Wanted to do a second set of 200s but my foot started hurting so I left it alone.

Saucony trainers on 

400m warmup, stretches, drills 

Saucony spikes on 

3 x 30m starts from blocks 

2 x 'Split 400s' - 300m event run at race pace /1 min rest / 100m - 40/14.2,     40.3/ 14.5

Saucony trainers on  

4 x 200m w/ 1:15 rest - 29, 29, 30.5, 29.5

I definitely learned from this session about pace.  I had always been influenced by Latif's 'how to' video on 400m race plan.  He says you must recommit or attack at the 200/220 meter mark.  Whenever I do that, I rig in the end.  It's too soon.  That's what I did at Nationals in '12... I was leading Tyronne by 10m at the 200m mark and he came back to beat me.  I need to be patient.  This race is won in the last 80m, almost always.

The reason these split 400s are so good is that in my present state if fitness, I don't even feel much fatigue until 15 sec after completing the 300.  Then, I start breathing really hard and it's not much recovery time before a 100 at full effort.   My first was right where I want to be, about 26/40 for the 200/300.

I'll do less my remaining workouts, before nationals ... ready to taper.