Short tempo 300s

Did my first sprint tempo workout today, and my second consecutive day on the track.  I needed to keep the volume down so I did just 3 x 300m.  75º and pleasant in Sewanee.

Hoka trainers on 

400m warmup, stretches, drills 

2 x 50m striders 

3 x 300m w/ 2 1/2 min rest - 48, 48.5, 49.5 

50m - 6.40 (two step flying start)

This was a hard workout, to get that last 300m in under 50 was hard.  I could not have run a 4th.   My goal standard that I've been able to do previously is 4 x 300m with 2 min rest avg 49. I'd be happy to do 3x300m at 49 w/2 min.  My last tempo workout before Daegu was 3x300 at 47.5 w/ 2min.  48.67 was my avg today, with 30 sec more rest.

After the 300s, I wanted to do more but the right foot was hurting so I just did one fast timed 50m.

I'm taking tomorrow off from the track so I can hopefully be ready for a volume workout on Friday with Jacob at MTSU.  I'm thinking 600, 500, 400, 300 if my foot holds up.

145.6 lbs after workout.  Diet is good.