Mid 40's with some hazy sun and light E winds. Today is forecast to be the warmest day for the next week. Truly feels like winter this past weekend and the cold snap continues for the foreseeable future with highs mainly in the 30ºs and lows near 20º by mid week. I'm expecting this won't last and we'll have some warm days as usual toward the end of the month as we always have. For that reason, I haven't completely put my boat away for the season, but it is winterized.
Today was all about getting the volume in. I hadn't completed 4x300 w/ 3 min since June. Not fast today, but happy to get it done. Played it conservatively to make sure I could get 4, and I did.
Hoka trainers
stretches, drills, 2x100m
4 x 300m w/ 3 min rest - 51.94, 52.10, 54.13, 54.45. (53.16 avg)
Got it done but no comparison to what I've done before. Still, a brutal workout as always. It's actually a workout that I've not done that often, 2x month on average. Couple interesting notes: I did this workout 2 seconds faster 6 weeks after my proximal ham injury last Jan. And... look where I was 19 months ago: in ridiculous shape, avg 48.1 with 30 sec less rest. Later that season, by late May I was running 5x300 w/6 min rest avg 45.99. Ridiculous. I did that workout 3 times in May and June, also did 6x200 w/3min 3 times as well.
Comparisons (same 4x300 w/3):
11/18/21 - 52.33
1/30/22 - 51.14
season best: 5/24/22 - 50.47
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4 x 300 w/2:30 rest
10/13/20 - 52.48
season best: 4/20/21 - 48.10
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Saturday I did nothing so I was determined to get out on Sunday. Did a bike climb up the mountain and some squats and abs. It was pretty uncomfortable going down the mtn in 30º weather with a headwind. I made it up in a respectable 24 min+.
Weight is ok, 140.9 lbs after workout.
I have found an exercise that seems to help with my foot issue. Resisted dorsiflexion with band. It seems to be working.
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