'split 700'

Mid 40ºs and sunny with a NW wind.  Felt pretty good with the sun in early afternoon.  I felt ok with 2 days off from running.

Hoka trainers on

stretches, drills, 2x100

Adidas trainers on

'split 700' - 500m - 81.07. (63.23, 17.84) / 90 sec rest / 200m - 34.69

This was the hardest thing I've done in a while.  Mostly because I ran the first 400 in 63 and by the time the 90 sec rest was up, my heart rate was still probably 150+ when I launched into a 200m into a headwind.  It was brutal.  This one made my lungs burn and I was on the ground for several minutes.  Kicked my ass.  Comparable in total time to one I did in Jan 2 yrs ago, but nowhere near my peak in April '21 when I ran 79.09 (62.31, 16.78) / 90 sec rest / 200m - 31.68 ... then followed it up with a split 500!  Normally, I would take ample rest and do another set, but since I'm planning to be out tomorrow too, I decided to fold for the day.  I went and chatted with Bill, the track coach at the office.  If my foot was in better shape, I'd have probably run a 300.  

Anyway, now the workouts are more meaningful since I've pulled the trigger and decided to go to Worlds in Poland.  Lot's of time but really not many races before then.   Just 2 or 3, then Nationals, then Worlds.

Foot is feeling pretty good so maybe I'll do speed tomorrow.  

138.5 lbs after workout.