Sunday, back to the oval office

After running a double 400/200 yesterday, wasn't sure if I'd be up for a workout today, but by evening, I was ok and ready to go.  Pretty warm in Atlanta at the Marist track, still 85º and humid at 7pm. 

Hoka trainers on 

400m warmup, stretches, drills 

600m - 1:38 (62, 36) 

200m neg split - 27.8 (15, 12.8) 

300m - 44 

200m neg split - 27.5 (15, 12.5)

The 600m was pretty brutal after yesterday's racing, but I survived and took ample rest before the rest of the other sprints.  Was shooting for 1:36 but didn't make it.  The 200s were as I said, negative split ... easy 100, then hard 100.  The 300m was just generally relaxed with each 100 a little faster.

I'm becoming fond of these negative split intervals, they give me practice running the last bit hard.

My race splits yesterday were still not where the second 200 should be.  If I'm to break 56, I need to run at least 29 high in my second 200m.  Doesn't sound like that should be too hard but yesterday I ran something like 26 / 30.6.   Might have even been 25.8 / 30.8.  In Daegu my splits were 25.5 / 29.67.   I'd be happy to run 26 / 29.8.  Anyway, I need to pick up at least 0.8 on my second 200m.

Feet are feelin' it so I'll probably take Monday off from the track and do resistance bands.