600, 400, 300, 200, 50s w/ weight

Heavy day, not many left for the season.  Got totally rained out yesterday, so I did some resistance work ... 3 x 30 single leg squats with 45 lbs, band work.  Definitely need some prehab in my adductors and abductors.  

Seasonably nice today, 76º  mostly sunny, steady south wind.  I got out there in early afternoon because that's when I'll be racing.  Did overdistance today and some weight pulls on turf.  The 600m I ran today may have been the fastest 600 I've ever run in training.  I ran it faster than 800m pace.  

Hoka trainers on

Stretches, drills, 2 x 100m, bands

600m - 1:39.00 (64.79, 34.21)

400m neg split - 60.69 ( 31.63, 29.06 / 31.63, 14.09, 14.97)

300m - 41.39  ( 13.00, 13.59, 14.88 / 26.59, 14.80)

200m - 27.72

4 x 50m sprints on turf with 45 lb weight harness

My goals for the 600m were 65 / 35, and I ran the last 100m much faster than I would in an 800m race.  Even so, if I ran this split, I'd only need a 39 last 200m to come in at 2:18.  looking back, I don't think I've ever run a 600m faster in training.  I do think a 1:40 - 1:41 600m split would be in my wheelhouse for the 800m.  It was about 1:42 in my last race.   I really think the 800m final could be won at anything under 2:20, (save for the Canadian competing unofficially). 

The 400m was neg split, an easy first 200m, then a hard full effort 200m.  My turn was good, but was hoping for 14.5 on the last 100m.   I was tired by the 300, although it was race pace.  The 200m I ran relaxed with a girl I met out there who was in the music camp.  A bassoon player, former track athlete in HS.  I wanted to pace her at 30, but of course I ran a bit faster.   (That sometimes happens with girls around ...lol).  

The sled pulls were exceptionally exhausting.  I did them all out, on the turf, from start position.  Thought I could get more but 4 was it.  Still, 1700m volume in today.  I drank a ton of water, almost 2 liters.  Was glad to get it done and return for a nice afternoon tea.

I ate a lot more than usual yesterday, 3 big pieces of cod and a protein berries and cream dessert.  Even so, still light, 139.2 lbs after workout.  

At the risk of jinxing myself, one of my main competitors at Nationals, someone who has beaten me previously, ran just 61.2 in the 400m last weekend. 

Murfreesboro Meet canceled

The meet I was going to race a 400m this weekend in Murfreesboro area has been canceled.  There are some alternatives.  Huntsville, Marietta, and maybe a youth meet in Chattanooga.  Probably will go to Huntsville.  It will be my 14th meet of the season.

My impromptu workout partner... for just one 200m.