800, sled

50º with drizzle and light winds at the Sewanee track.  I wanted to get this workout in due to the fact it looks like rain all day tomorrow.  Also, didn't want to run fast, just testing the wheels, getting a little conditioning.  All feels fine.  

Hoka trainers on

stretches, drills, 2x100, bands

800m - 2:28.85 (31.75, 38.13, 39.56, 38.21 / 70.38, 78.47)

4 x 80 yd sprints with 130 lb sled

I didn't want to run this 800m anywhere near race pace but get a good workout.  So, I set my timer to pace 74/76 = 2:30.  My first 400m was much faster than intended, second was slower.  

I'm planning on prehab and resistance tomorrow and a hard track workout on Sun, probably an intensive tempo 4x300.  Weather looks ok, about 60º.  Looking forward to 'playing with pace' workouts.  

Nationals 2 weeks from today and the schedule is posted.  400m final is Friday late afternoon, 5:15pm and our 4x8 WR relay will go Saturday evening sometime after 7:30pm.  800m final is the next morning at 11:30 if I decide to run it.  Frankly, the WR relay is more important to me than the open 800m.

Exceptionally light right now.  137.1 lbs after workout.  

I was watching the college track team train.  They were running 200s at "75%".  The problem is, they weren't timing themselves nor were they timing their rest.  Anything under 80% is considered 'extensive tempo' and you have to do a lot of it for it to be beneficial. They didn't do that many.  Not a particularly disciplined bunch.   I seriously doubt many of them could do my workouts.