Quality 300, even split 400, sled

Sunny, 60º with a SW wind.   It's been 2 weeks since I raced anything close to race pace so I said today is the day, and it went well.  

Hoka trainers on

stretches, drills, 2x100, bands

50m - 7.01

Adidas trainers on

50m - 6.32

300m - 41.72  (13.12, 13.70, 14.90 / 26.82, 14.90)

even split 400m - 62.10 (15.00, 16.10, 14.97, 16.03 / 31.10, 31.00)

3 x 70yd 140lb sled pulls

I started with an easy 50m, then a more aggressive 50m in the Adidas.  Felt OK so then I set out to do what I wanted to be an even split 300m (3x14 sec = 42).  So bad is my pace awareness, the splits were way off, well under 14 for the first 100m, and well over for the last 100m.    Still, a 41.72 300m would = something like mid 58s (assuming 16.8 on the last 100).  Wasn't that tiring and actually felt like I was holding back a little.  

Before full recovery, HR around 124, I set out to do a neg split 400m, which turned into an almost exact even split 400m.  I was planning on 32/30, but ran 31/31.   Not too bad.  

I then went to pull the sled.  I tell you, this is a workout I'm really believing in.  It's essentially weight lifting with a great deal of specificity to running.  Sprinting all out for 70yds on turf dragging 140 lbs is a serious workout, and 70 yds is pushing to failure.   After each sprint, I'm on my knees and resting several minutes before the next one.  

Lighter than I've been in a while, feel like I'm getting my mojo workin' and making some progress.  Yesterday I took off except for one set of my indoor circuit.  Lately have been also exercising my fingers with some Bach, late night recording in the church.  

138.7 lbs after workout

Race Sat?

I'm considering racing in Louisville next weekend.  I think I'm healthy enough, and it is the same exact track where Nationals will be held 3 weeks later.  I could use another race.  I may have a work conflict but hope to work it out.  It doesn't cost much to register so I'll register and if I get a bad lane, I just won't go.  They're running Masters and Open together and there are 5 entered now, all faster.  As it stands now, I'd get lane 1.  If one more person enters, then I could get a better lane.  It'll be a last minute call.  

Amazingly, my Jan race of 59.42 is still #1 in USA M60 after 5+ weeks, and #2 in the world indoor.  My #1 US competitor Ron, logged a 60.36 this past weekend.   

World record 4x800 attempt - off, then on

I got word last night that Paul, one of our 4x8 relay members backed out.  So, it looked like it was not going to happen.  Then, Dave recruited Mike L., another M65 guy who accepted the challenge.  I think he will do the job.  He finished just 2 sec behind me in '21 running a 2:20, and last year ran 2:27  So, I think he's capable of running close to our prerequisite 2:27 needed for the WR.  

Finger exercise:

https://youtu.be/ULE61zQBSI0