400, 300, brief tempo 200s

I returned to the track Sunday after 2 days off the track (again).  I needed a bit more rest due to a slightly swollen calf.  It was fine today, but I feel as if every third day on the track is really not enough.  Almost feel like I've forgot how to run.  Maybe a regime of every other workout with one, then 2 days rest?  I'll play it by ear.  I was doing 3 every other day then 2 days off, I think I'll go back to that for now.

Idyllic weather continues in Sewanee.  I arrived at the track with it about 70º and clear, light to calm winds, dropping into the mid 60ºs by the end of my workout.

Hoka trainers on 

4 x 100m striders on turf warmup, stretches, drills 

400m -  59.69 (29.25, 30.44)  

200m, 200m, 100m w/ 1:15 rest - 30.5, 30.4, 14.75 

300m - 44.47

The 400m wasted me so I didn't run fast after that, but got a nominal amount of volume in, including a few tempo intervals in the middle.  Again, I meant to do a negative split 400m, but ended up +1.2 on the second 200m.

Really love these long days... didn't get out there till well after 7pm.

Weight is good today, eating little.   142.2 lbs after workout.

My first race is now less than 4 weeks away.  I need to make these workouts count and at some point, see if I can get out of blocks.

At the oval office on a perfect cool June evening: