In Atlanta training at the Marist school today. Beautiful day, sunny, 70º. Didn't want to do an overdistance workout on this hard track, day after a meet so I did mostly up tempo long sprints - 4,3,2 then a brief tempo set. I wanted to run the long sprints negative split. We have a week of exceptionally cool crisp weather to look forward to when I return to Sewanee, temperatures only in the low 60ºs, lows in the 40ºs.
Hoka trainers on
stretches, drills, 2 x 100m
400m - 60.20 (31.26, 28.94)
300m - 43.59 (14.71, 13.97, 14.91)
200m - 27.09
3 x 200m w/ 60 sec rest - 29.8, 31, 30.4
At my peak, I was able to hit something close to 29 - 29.5 in my last 200m as I did with this 400m, but only after a real slow 31.2 first 200. Even after a 31.2 first 200, my last 100 was only 14.97. That's what I'd like to be able to run after a 26.5 first 200. Long ways to go. Realistically, I have no business running faster than 27 in my first 200 in a race, but you know me. I was talking with a coach online, and he said try to dial back the start a little, go 90% not 100% like I have been for the first 50m. He said you can save significant energy for the end that way, and going out 100%, can use up a lot of energy. Makes sense. Great masters sprinters that have beaten me like Benoit Z., they don't go out real aggressively.
So, I kept everything under 15 sec 100m pace except for the tempo 200s. After the workout, took a nap and needed a pot of espresso to feel normal when I got up. It was an ass kicker, probably due to racing and rigging in a 400 yesterday and the hard Marist track.
The near even split 400 demonstrated I'm not in 56 shape, so it's back to the strength workouts when I get back to Sewanee after this Saturday's meet. I'll do a good hard workout Tues - probably at least 2 split 400s with limited rest in between; maybe some band work tomorrow, and then something light on Thursday and Friday.
136.8 lbs after workout.
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