Speed day

 Beautiful day but a bit windy.  69º, sunny at the Sewanee track.  Did a little more volume on speed day and took my time in between sprints.  Stayed in trainers except for the 200m.  The 400m, I took it sub race pace on the first 200m.  All sprints with a 2 or 3 step rolling start.

Hoka trainers on

stretches, drills, 2x100m, bands

400m - 57.90  (27.43, 30.47 / 41.87, 16.03)

300m (turn-straight-turn) - 41.01 (12.63, 13.56, 14.82 / 26.19 / 14.82)

60m relaxed - 7.41

Puma spikes on

200m - 25.50 (12.28, 13.22)

Hoka trainers on

2 x 150m - 18.50, 18.72

Neg split 400m - 63.37 (32.60, 30.77)

This gives me a basic indication of where I'm at.   If I turn a 41 flat first 300, I should be able to manage a 16.5 for the last 100m, putting me at about 57.5.   I think it will take quite a few more training cycles to get that last 100m under 16.  Actually, at race pace, I may be under 41 for the first 300m, as I was when I ran my last speed workout.  But, even with a sub race pace first 200m, I still ran 16 in my last 100m today.  Best case scenario right now, 40.5 first 300m, 16 low, last 100m - would put me at 56 high - 57 flat.   The question is, if I went out a second faster in the first 200m - like around 26.5 would I lose it in the end?  Possibly.  It's a split second game.  

Today, a 41 flat 300m isn't too bad 45 min after a 57.9 400m, and neither is 25.5 for a 200m, 35 min after that.  I then put the trainers back on and ran some 150s with form in mind and finished the workout with a neg split 400.  Fairly decent volume for a speed workout.  I think I may be in better 200m shape right now.  I hope to run under 25.7, what I ran in Spain in '18.  

Going to the gym tonight to do my favorite machines.  Will be storming tomorrow, but if there's a late morning break in the rain, I may do something on the track, but that's unlikely.

I was wrong, the Sewanee team does have a few lacrosse games remaining... one is Friday at 3.  So, I may do my overdistance workout late morning.  It's forecast to be only 34º !! by 10am on Friday, but sunny.   Looks like a hard freeze on Thurs night, forecast low of 23º.  Haven't seen weather like that for a month+.   Will be bringing in some firewood.

Happy to be fully vaccinated, zero side effects and happy to have received the carpal tunnel injection so I can sleep now.  

137.3 lbs after workout.  Eating a bit more.