speed endurance and speed

Warm today, clear, 85º in Sewanee but not super humid, falling to 80º by sunset.  I brought my spikes but didn't use them, also I forgot my newer training shoes and I did my workout in my oldest pair of Hoka Clifton 3s.  (I usually use an old pair to warmup and change into a new pair for the intervals). 

I felt a bit sluggish and took my time warming up.  A little heavier than last time, I was surprised to have run as fast as I did.

Hoka trainers on 

400m warmup, stretches, drills 

2 x 50m strides 

500m - 77 (61, 16) 

'split 400' - 300m / rest 1 min / 100m - 43.5, 14.5 

150m  (3 step flying start) - 19.18 

100m (3 point stance start) - 12.75

Was surprised to beat my goal of 78 in the 500m, and good to get the last 2 sprints at a good tempo, which I timed with stopwatch. 

Last night I went to the weight room and did 2 sets of glutes and 1 set of single leg squats (which I cut short on the right leg due to a little knee pain).

145.3 lbs after workout.  Ate a lot last night.  Tonight will be better.