Sunny, breezy, mid 40ºs at the Sewanee track. I was warmer than last time, but it felt cold due to the wind. Today, I combined 3 quality repeats with a tempo set. It was hard because I started with the quality sprints.
Hoka trainers on
stretches, drills, 2x100
3 x 150m - 19.38, 19.10, 19.40
4 x 150m on turf w/ 30 sec rest - 24, 25, 25, 26
The tempo set was truly exhausting after 3 hard 150s. The last 150m was more of just a strider and I was on my knees for a few minutes afterward, before I could walk off the track.
The rolling quality sprints were 90-95%, meant to be about 400m race pace. The second one was pretty aggressive, but the last one was the best because it was the least effort and I had my form right for part of it. There's a certain feeling of 'floating' covering a lot of ground with least effort, running tall, flying at just under maximum velocity. I try to get into this float at about 40m from the start of a sprint. First 40m is aggressive to get up to speed, then relax. It's a pretty cool feeling. In a 400m, if I can get the first 150m in 19.5, second 150m in 21.5, that's 41 for the 300m, and a last 100m of 16 low, that's 57 low.
Will be out again probably Sunday. Snow Friday night and cold Sat. Expect to maybe do some resistance and/or biking tomorrow. Still thinking about racing in Birmingham in 16 days. 400/200 since it will be my only indoor meet.
144 lbs after workout
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