Foundation, faster and less

The second day of spring felt more the like last day of winter.  Cloudy and cold, 45º at Sewanee track with a light north wind.   2 days off since I ran last, it rained all day yesterday.  The urgency of preparing for competition is now gone.  It seems likely that the Nat'l and World Masters championships will be canceled or postponed.  The USATF urged the IOC to postpone the Olympics yesterday.  I hope all of it still happens, maybe a month late.  So it makes sense to go back to foundation type training and cross training. 

Today I did foundation but kept volume low and effort higher.

Hoka trainers on 

400m warmup, stretches, drills 

800m - 2:38, (77, 81) 

400m - 61.8 (31.5, 30.3)

I did the 400m after full rest, and specifically did it negative split.  My goals were 32, 30 and I beat it slightly, still negative split.  This felt a whole lot better than spending everything on a 400m to the point of rigging in the end.  Felt good and strong in the last 100m.   I have no doubt I could run 58s at least right now in a meet situation.

In between runs, I messed around with the hurdles a bit.  I'm still thinking this would be a great opportunity to learn the 300m hurdles.  I've got a track to myself, all the hurdles I need, etc.  My main issue is technique.  The 30" hurdles are low enough that I can get over them fairly effectively by tucking my trail leg under my body rather than the classic out to the side technique.  In the 300H, the first 50m to the first hurdle is an all out sprint, and it seems that one should be able to lead with either leg.  It's going to take a while to learn.  Anyway, just a thought.

Looking to start a daily home workout routine.  Have everything I need, even bands so I can do glutes, hip flexors, hams, adds, abds, and abs. (See if you can figure out those last 3).

Fit, 143.8 lbs after workout.