Speed, 50s, 150s

My weekly short speed workout.  Warm at the Marist school and no one in sight, low 80ºs and light breeze.  Ran timed 50s, first 2 easy with a 2 step flying start, last 2 hard in spikes from a 3 pt stance.

Hoka trainers on  

400m warmup, stretches, drills 

2 x 50m easy w/ 2 step flying start - 6.96, 6.69 

3 x 50m hard w/ start from 3 pt stance - 6.71, 6.65, 6.68 

Puma spikes on 

2 x 50m full effort - 6.45, 6.35 

Hoka trainers on 

150m hard w/ start from 3 pt stance - 19.18 

150m relaxed w/ start from 3 pt stance - 19.34

Went well, a little faster than my first such workout a week ago.  My first 150m was a tenth faster than I ran out of blocks a week ago, and my 6.35 50m in spikes was my fastest yet.  The last 150 I ran relaxed, didn't want to push hard and risk injury at the end of a workout.

Extrapolating, a sub 25 200m pace should be at least 19 flat including reaction time.  I'm about there.  Good to be running fast again.  I only did the 2 50s with spikes, the Marist track is one of those dried out hard Mondos that is hard on the feet.  Happy to put the cushy Hokas back on for the 150s. 

I found the Clifton 3s on line for $73.   Thinking about buying 2 pair because they're becoming extinct.  I have now 5 pairs of Clifton 3s and I think I've had 7 pairs total. 

I'm a bit heavier, not sure where I'm at now but 143-44ish.