250s, 300

Another exceptionally beautiful day, low 70ºs, dry and sunny late afternoon, light NW winds.  Looking back at last year, I found that 250s at race pace were a good pre-race workout.  I did these with nearly full rest.

Hoka trainers on

stretches, drills, bands, 2x100

50m - 7.07

250m - 34.53 (12.97, 14.03, 7.53 / 27.00, 7.53)

250m - 34.93 (12.90, 14.36, 7.67 / 27.26, 7.67

Nike Maxfly spikes on

300m -  41.85 (13.06, 13.85, 14.94 / 26.91, 14.94 / 200-250: 7.28 / 250-300: 7.66)  (250 split: 34.19) 

I was shooting for around 34 low, passing the 200m in 27.  The first one I got interfered with a little by an asshole with a dog walking in my lane with a headset so he couldn't hear me yell 'track'.  It was ok.  A few tenths slow but the 200m split was right on.  Second one was slower and it was a bit discouraging at just under 35, but I didn't take full rest.  

The last one, I put the MaxFly (xmas tree) spikes on and decided to try to conserve more in the first 100m.   This one was the best by far.  The first 2 felt too fatiguing but in the last one I didn't push as hard for the first 100m and that paid off in the third 100m.  Of course I can run slightly faster in spikes, but even so, though the first 100m was less than .2 slower, it felt so much easier.  In comparison, my 200-250 was about .3 faster, even after running 2.  It goes to show that I think I can run 58 low and maybe faster but the execution must be perfect.  41.8 + 16.2 = 58, and that seems doable.  

Last year, I was essentially in shape all through the season, but still having sub par races.  I spent months honing my race pace/execution and my conditioning.  It showed at Nationals.  I'm definitely not there yet, but still have hope.  I'm certainly lean n mean.  Still feel some soreness from my injury after running fast but it's not bad and not getting worse.  Feet felt better tonight.  

137.6 lbs after workout.