4,3,2

Pleasant weather in Sewanee, mid 70ºs, light winds, partly sunny.  Going to be cooler tonight, may even hit the 50ºs.  Did a lower volume workout tonight, negative split 400, 300, and 400m race pace 200.  

Hoka trainers on

stretches, drills, bands, 2x100, 50

400m - 61.75 (32.71, 29.04 / 32.71, 14.41, 14.90)

300m - 43.06 (15.19, 13.46, 14.41)

200m - 26.81

I wanted to work on my end game and the second turn, so I ran the first 200 of the 400, and the first 100 of the 300, slow and accelerated on the turn to the end.  I really concentrated on my form on the turn.  

Tomorrow, I'm back on the river and doing the big bike climb at Raccoon Mtn.  Should be beautiful in the gorge Friday morning.  

Looks like I may get the new spikes as soon as Friday.  

Weight is under control.  139.4 lbs after workout