split 600, split 500

Relatively warm and humid compared to what it has been this spring, low 80ºs and sun giving way to threatening storms.  By the time I finished my warmup, I was sweating and the edge of a thundershower dropped a few sprinkles and wind and cooled it down.  One week since my hamstring injury and proceeding cautiously, nothing fast.  

Hoka trainers on

stretches, drills, bands, 100m

100m - 15.91

'split 600' - 500m - 83.75 / 90 sec rest / 100m - 15.50

'split 500' - neg. split 400m - 67.60 (34.90, 32.70) / 90 sec rest / 100m - 15.16

Starting to painfully claw my way back into shape.  Long ways to go.  Still haven't committed to Nationals, but have 5 weeks to decide.  A decent amount of volume today but the foot felt it afterwards.  The problem is, in the past I would put in 1200m then do more, like run some hills or another set.  After several hundred meters, if I take full rest, my foot won't handle another set.  

Started with a 100m strider test about 16.  Felt fine.  I ran the 500m crossing 400 at a modest 66.5ish.  Normally I would do a 200m w/ 90 sec rest but it was all I could do to run a 100m after.   I ran the second set not on full rest, HR was still over 120 when I started the 400m, which I didn't really push, just ran neg split.  Need to remember my harness so I can pull the sled.  It's great I have access to this training equipment.  Too bad I'm not a hurdler, the hurdles have been left out.  So nice and placid at the Sewanee track.  With the students gone, I have the place to myself and can train at anytime.

Took Roya out to dinner last night and had a huge salad with chicken and a shrimp appetizer.  I was 147.8 before bed, but was 142.4 after workout, so not too much damage.  

After more t-storms tomorrow,  5-6 days of cooler weather - low 70ºs and 50ºs at night.  Good thing because my A/C is just about shot and I'm not going to get another til next week.  

I think I should be able to be running 400m race pace in a week, confidently in 2 weeks.  I'm thinking about a 400m race on 6/3 in ATL, a little less than 3 weeks.