tempo 300s, quality 150s

Warm and breezy at the Sewanee track, low 60ºs with partial sun.   The severe storms last night left the track wet.  (25+ people killed overnight in the storms in TN!).  Today, I needed to do a tempo workout as I hadn't done one in a week, and opted for the dreaded 4x300.   Was just slightly sore from the all out sprints I did Sun but not bad.  I just wanted to get it done, so I didn't decrease my rest from last time and ran them about the same pace.

Hoka trainers on 

300m warmup, stretches, drills 

4 x 300m w/ 2:30 rest - 50, 50, 51.5, 53 

2 x 150m - 19.41, 19.31

The 300s were about the same as last time in terms of avg speed.  Just glad to get 'em done.  They are always a bitch, especially #4 of course.

I rested and then ran 2 hard 150s down the back stretch.  I used a 3 step flying start.  They were both about 25.7 - 25.8 200m pace.  (I figure 19 flat is 25.3 200m pace for a 150).

It was good, glad to get it done before my 2 days off the track.  So in my 3 day weekly cycle I think I should do:
1) over distance - long sprint repeats like 500s, split intervals like 700s (500, rest 90 sec, 200)
2) short speed - accelerations, 50 - 150 sprints 90%+ and/or hills, 200-300m event runs
3) tempo sets like 4 x 300, 4 x 200 w/ limited rest

This week I proceeded in the above order, seemed to work ok.  I also tend to lift same day as track workouts in the evening, sometimes next day.

Maintaining decent weight - 142.8 lbs after workout.