500s

Perfect weather continues in Sewanee, mid 70ºs with a light south wind.  The place was a ghost ship, the way I like it.  Not a human in sight.

Hoka trainers on

Stretches, drills, 2 x 100m, bands

500m - 79.41 (62.10, 17.31 / 29.16, 32.94, 17.31)

500m - 84.31 (67.43, 16.88 / 31.5, 35.93, 16.88)

50m stride

100m - 13.44

The first 500m was nearly a max effort.  Even after 20-25 min rest, my HR was still 120 when I launched into #2.   I didn't push the second so hard, saving some for the last 100m, which was actually faster than the first.  I wanted to do more but the foot and ham were getting sore.  I did a two final short sprints concentrating on form.  My form feels better, more smooth.  

In April '21 I did a 3x500 workout, and ran the first 2 just under 78.5, with the 400m split similar to what I did today (fraction slower).  In those workouts, my last 100m was more than a second faster.  However, I think I'm getting there.  Feel myself getting leaner and stronger.  

Did squats, abs, and swam yesterday.   It did make my ham a bit sore but I recovered before the workout.  I can live with a minor soreness which I may have to trade with increased strength.  Fine as long as no tearing.  

Still a ways away from being able to run that last 100m of a 400m, or an 800m for that matter.  6 more weeks of training before Finland.  

I was a pound heaver at training time, finished at 140.5 lbs.  The fat is almost gone.  Just wish I could do the volume I was doing last yr.