event run / split 400, 200s

A super quiet picture perfect day at the Sewanee track.  Windless and in the upper 70ºs.  No one there except one guy who was wearing a Sewanee Track T shirt.   He introduced himself to me, it was the Sewanee Athletic Director.   Nice guy, about my age.  I thanked him profusely for leaving the mens room at the track open.  He completed his 'workout' which consisted on walking around the track twice.  Then, I was alone at last.  

Time for a speed test to see where I am.  So, I broke out the blocks and spikes.  I brought my paraphernalia that I use to prep for all out sprints ... my roller and rubber tubing that I use to 'active' the hams and quads.

Hoka trainers on 

400m warmup, stretches, drills 

3 x 50m strides 

Puma spikes on 

3 x 40m from blocks 

100m from blocks at 400m start - 13 

Event run: split 400 - 300m / rest 60 sec / 100m - 41, 14.5 

Hoka trainers on 

3 x 200m w/ 1 min rest - 30, 32, 30

I was a bit nervous before my event run, cowering from the pain.   But, it wasn't too bad and after the 300m, I ran a good hard 100m after 1 min rest to complete the split 400m.  I'm about a second off where I was at peak season.  I think I could break 57 but probably not 56 at this point.  My 200m split was a half second off at 26.5 ish and my 300m split was 41 or possibly just a few tenths under, like 40.8.  Assuming a 15.5 last 100m, that's about 56.5 pace.

I took the spikes off and wanted to do a bit more suffering in anticipation of a day off tomorrow, so after about 15 min rest, I did a 3 x 200m tempo set w/ 1 min rest.  To bring that last 200m in at 30 at the end was a ball buster.

I feel pretty good, a lot better than after doing the volume workouts where I feel as if I've been flogged and scourged.   Will do some weights tomorrow before I head back to the lowlands.