Speed and assessing

Nice evening, 80º and light breeze.  I felt good tonight, finally feel recovered from my race on Sat., and thought by some chance I might consider racing this weekend, but decided against it.   Can't expect my short game is going to improve in 2 workouts.

Hoka trainers on 

Stretches 

4 x 100m striders 

stretches, drills, bands, massage 

50m - 90% 

2 x 100m - 13.25, 13.16 

Puma spikes on 

sprints from blocks from the 200m start on the turn: 

2 x 50m - 6.63, 6.76 

100m - 13.01 (6.68, 6.33) 

Hoka trainers on 

400m - 60.38 (28.68, 31.70)

My short stuff has been remarkably consistent, not fast enough.  I should be able to break 13 on the turn from blocks in a 100m, since I ran 12.4 on the straight in training shoes last March, with a tail wind ... but still.    I'm not running that fast in the short game right now.  I need to up my resistance work, maybe some plyos, and maybe some aggressive hill sprints.   But, I can't keep putting on the spikes every workout and go all out, it's too risky.  Just some hard training and try it again.  I've got to be able to go 19 flat or less in a 150m, that means 12.6 or so in a 100m on the turn.

I took the spikes off and ran a fairly hard 400m, not all out, but fast enough to make me feel like I did  something.  I don't want to lose the 400m fitness I have, so I'll keep on training the speed endurance but do more fast stuff.  Also more attention to form.   I think I could break 26 in a 200m right now, but I'd like to get back to 25 low if possible.  Ran 25.3 twice in '18. 

141.1 lbs after workout.