Monday, July 3, 2017

split 400s / hills

Double session today, went out in early afternoon to run fast, then after the rain, did some hill sprints.
83º and humid at mid day.  Heat index 87º but with occasional clouds.   Did some split 400s at near race pace.
Saucony trainers on 
400m warmup, stretches, drills 
3 x 60m striders 
Hoka trainers on 
split 400 - 300m / rest 1 min / 100m - 40.8 (26/14.8), 14.5 
split 400 - 300m / rest 1 min / 100m - 41.2 (26.3 /14.9), 14.3
400m warmup, stretches drills 
5 x 100m hill sprints - 17.5 - 18.5

The 300s went pretty well.  My first race pace running in over 2 weeks.  Whenever I can run under 41 with training shoes in a 300m, I'm doing ok.   My turn running needs work but I'm happy everything is working right and I'm healthy.   These would translate to about 56 flat pace.

After the rain, it was a cool 67º on the north side of the mountain for 100m hill sprints.  They were tough as I did the repeats with no extra rest but the walk down.

Sprinting is hard on the feet but they're holding up ok.  No taping or padding.  I'm now going to the track and warming up in different shoes and just before my workout, I slip into my super thick Darn Tough mountaineering socks and my Clifton 3 Hokas.   Has made a real difference.  Feels great.  

Will take tomorrow off from the track and do some light resistance.  Speed and spikes on Wed.  

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