speed, 400 time trial

I decided to go out yesterday, a rare consecutive day of running.  It was perfect, warm, mid 70ºs, light winds.  With the weather about to become rainy and cooler, I decided to take this opportunity since my foot felt ok, and I really need the work. 

Hoka trainers on

stretches, drills, 2x100, bands, roller, more drills

50m - 6.79

100m - 13.20 

Nike spikes on

400m - 58.47 (27.50, 30.97 / 13.40, 14.10, 14.70, 16.27)

The first 2 sprints weren't all out, but trying to replicate 400m race pace.  

I was a bit nervous about running a 400m.  I wanted to go conservatively in the first 200m, so I set goal pace for the at 28/31 (14,14,15,16) and exceeded it slightly.  Felt quite a bit of rigging in the last 40m.  Still not there yet, don't have that last 50m.  My optimum splits at Nationals were around 26.8/30.  My last 200m at Nationals were about 14.3, 15.7, so.... ideally, need to take a half second off the first 200m, and a full second off the second 200.  That's a tall order.  A rolling 400m at 58.47 is not such a great time this late in the season, but it's within striking distance of medal contention at Worlds.  I guess 58.5 would be a good goal for my first race.  

I ran in the Maxflys without socks, needing to tape my heels.  They are still quite uncomfortable, but no skin tears or blisters.  I'd like to wear them for an 800m, but would be worried my feet would take a beating.  Socks next time.  

I think low volume and intense workouts might be ok on consecutive days at this point.  I did some last year.  I may go out this evening for another if the rain passes but it's expected to be storming this afternoon.  Wouldn't be a bad idea to get out and just run one hard 800.

Approaching race weight.  139.2 lbs after workout.