tempo volume

Great day to train except for the wind.  Nearly 60º at the Dean Hayes track.  Foot feeling better, dove into the bread n butter of my 400m training... limited rest intervals, always the hardest.

Saucony trainers on 

400m warmup, stretches, drills 

4 x 300m w/ 2 min rest - 47.5, 49, 50, 51 

4 x 200m w/ 1 min rest - 29.5, 32, 31, 31

Felt ok.  It was a hard one.  Getting that last 200m in at 31 into the wind was tough.

Inventory
143.9 lbs after workout.   Annual lab work showed normal testosterone (560), a bit higher cholesterol (198), PSA unchanged (1.3) and everything else fairly normal.  By workout's end the foot hurt but not a lot.  I should be good to go by Friday.

Millrose
Looks like Southwest team has stacked their lineup for another WR attempt with the addition of Lawson and Boda (53 guys).  So, GPTC has really no chance to beat this team.   We should be solid Silver though.  

Stunningly, they changed the Millrose meet schedule at the last minute forcing me to spend an extra few hundred to come in on Friday night.   I will be racing at 2:07pm instead of 5:07pm on Saturday.  So, that will cost me some extra time and $.