Nice weather, 71º, E wind, partly sunny late afternoon. Did some 400m race pace long sprints with long recovery today.
Hoka trainers on
stretches, drills, bands, 2x100, 50
Adidas trainers on
250m - 35.44 (13.38 14.27, 7.79 / 27.65, 7.79)
250m - 34.82 (12.97, 14.12, 7.73 / 27.09, 7.73)
250m - 35.12 (13.65, 13.94, 7.53 / 27.59, 7.53)
Hoka trainers on
200m stride
50m - 6.81
Working on pace and relaxation. Still trying to get back to that point where I can comfortably sprint 200m in the low-mid 27s without a big effort and be relaxed. Looking at my last 50m, not there yet. I'm about a full second slower on these than at my peak in July '21. Also, my last 50m should be below 7.5. In '21 I was also 5 lbs lighter than I am now. I really need to get this 5lbs off. These times indicate I'd be hard pressed to break 60 right now in a 400m. Have definitely regressed since I ran my peak times in early March. I've also been avoiding the real big painful volume tempo sessions. I'm hoping carrying a little less weight will help with these aches and pains and bring back more speed and better pain tolerance.
143.4 lbs after workout.
I still say your 2:18 800m in 21 (I think the time and year is correct) is a clue. I understand and agree with speed reserve but I doubt it explains in total the 800m gap from then to today. So probably aerobic capacity has declined. An idea (whether or not it is relevant is up to you) is to hop on the rower after a subset of your track workouts for some structured long intervals or a aerobic capacity session (2 k or 4 500m intervals with 1 minute rest). This assumes your track facility and gym are conveniently close and that the rower doesn’t overly stress the foot. I think rower cross training would interfere less with running progression than cycling cross training. In fact I think combining intense cycling and intense running would penalize each other as there there will be an averaging effect where overall fitness will be improved but the peaks in each will not be achieved, as there is too much overlap of the muscle groups and different force/ROM profiles are required. Rower is more general and great aerobic development so I think it is less likely to penalize sprint development. If after some time is not working I don’t think it would hurt your peaking you could just stop. If you were to do intervals I would suggest not to absolutely kill your self but set the pace so the first one is comfortably hard and the last one is challenging. Based on your time from a decade ago maybe the first workout a 2:04 to 2:08 pace for four 500 m intervals with a minute rest and adjust from there. Just an idea, I’m full of them so undoubtedly some of them will be bad. But maybe this one could work.
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