Warm night in Sewanee under a rising full moon.  76º at sunset at the track, calm winds.    I almost cancelled this workout because of lower back pain but it was manageable.  I needed every bit of the 48 hrs between workouts to recover.

I know I said I wasn't going to do any over distance the remainder of this season but I went back and looked at my pre world workouts of March '17.   I counted back the days and did the exact same workout I did 13 days before my first race in Korea.  Two long sprint split intervals... if for nothing else, a basis of comparison.  It went well.

Hoka trainers on 

500m warmup, stretches, drills 

'split 700' - 500m - 81 / 90 sec rest / 200m - 29.8 

'split 500' - 300m - 44 / 90 sec rest / 200m - 29.5

I exceeded the times I ran in this same workout on 3/8/17.   That was a confidence booster. Not that means anything.  I must be in ok shape.  Perhaps the  2x300 w/30sec "Pitts workouts" have helped.

Perhaps I'll continue with that regime if I can handle it. 

143.7 lbs after workout