A little heat

Pre race day, went out to sweat a little, but it really wasn't that hot.  85º, heat index about 92º, it felt fine in the shade.   In some ways, this was the best I've ever felt after a workout.  Didn't do much, but it felt very good to run a little 'not fast.'   I did put the spikes on and ran one 200m race pace and it was perfect.

Hoka trainers on

stretches, drills, bands, massage gun

400m jog ~ 80

100m - 18.5

Adidas spikes on

200m - 26.91 (13.08, 13.83)

I worked up a good sweat and really wanted to do more, but decided to call it a day.  Everything felt good, even my feet.  I needed the day off I guess.   

138.0 lbs after workout.  Perfect.  Was a bit worried because I went to bed last night at 143.5, probably mostly water from the watermelon.  Even after dinner - 2 egg sandwich and some almond butter seed crackers, fruit, and lots of iced milk and coffee - I was still under 140 lbs. 

Ready to roll.  Tomorrow, I expect they'll combine age groups because of small turnout and whimps that cancel due to the heat.  They'll probably put me with Calvin, who is 10+ yrs younger and an elite M50 guy (Silver at Nationals) who has run 54.  Tomorrow I expect he'll run 56ish, so if I can stay close to him, I might be able to run a good time.  The task is clear, need to break 59.  What I've lost in speed in the past two years, maybe I can make up for with execution.   The 400m is always hit or miss for me.   

Amazing how good it feels to do a little slow running.  Maybe I should do this every week?  Don't get me wrong, it's still a chore to run even an 80 sec 400m in the heat, I worked up a little sweat.  

Forecast for race time:  94º, heat index 106º, dewpoint 75º.   It's the dewpoint that's the killer.  Still, could be worse.

Day off, swimming, warm up, bands

 Feeling some aches and pains today so thought I should take a day off.  Did my my first lake swim today, which is odd because last year I was swimming in early May.  It's been a cool spring.  Today was not nearly as warm as forecast.  It got up to 80º by late morning, and then the haze rolled in and some light showers, it then stayed in the low 70ºs the rest of the day.  Tomorrow is supposed to be hot, 90º / heat index peaking at 96º between 3 and 5 pm.   I definitely want to get out there then and do some light running to get used to the heat.

After the swim, I went to the track this evening and just did a warmup, bands, massage gun, ab wheel, some body weight exercises.   No running.  Felt a little issue in my L peroneal brevis tendon in my ankle.  It felt better after massage gun and stretching.  Nothing serious, should be good to go for Sat race. 

brief tempo set, 300

My first taste of training in warmer weather but it wasn't real hot.  Temperatures about 83º, sunny, NW breeze, heat index only 85º- 86º... but of course, the difference between sun and shade is huge.   

The heat is supposed to peak on Fri.  I plan on going out and doing some low volume stuff next 2 days, just to experience the heat.  Supposed to be upper 90ºs heat index here on the mountain Fri pm.  

Today, I thought I'd get 3x300 w/3m but bailed after 2, then ran some more.

Hoka trainers on

stretches, 100m, drills, bands

Adidas trainers on

300m, 300m, 100m, 200m w/ 3 min rest - 46.96, 47.23, 16.20, 30.51

300m - 43.91 

A decent volume of training and my 9th of the last 12 days on the track.  First one felt a little clunky but the last one felt pretty good.   

Saw that the winner of M60 400m at Spanish Nationals ran 59.23, so not feeling too bad about my 59.17.  Don't know if conditions on Sat will allow for me to break 59, because in addition to the heat, there is supposed to be wind.  

139.0 lbs after workout.  

Same pose, different day.... worshipping the sun god.

300m, 3x100m, weight pulls

Today and tomorrow is the last of the beautiful weather before it heats up.  Upper 70ºs and dry at the track with an occasional S wind.  My 4th day in a row on the track, 8 of the last 10 days.   Body seems to be holding up ok with the lower volume.  Just wonder if it is as effective as the harder workouts every other day.

I befriended a young Pakistani kid who trains at the same time I do.  He's 28 and was a regionally competitive sprinter in college.  We ran the 300 together.  It kind of messed me up because I ran the first 200m a bit too fast, because of the competition, even though I finished ahead of him.  Afterward, ran 3x100 without complete rest.  Last one was a strider.  

Hoka trainers on

stretches, 100m, drills, bands

100m - 13.66

Adidas trainers on

300m - 42.87 (12.91, 14.17, 15.81 /  27.08, 15.81)

3x100m - 13.48, 13.17, 14.06

4 x 90lb weight pulls - 60, 60, 70, 60 yds.

The 300m was off.  Was tightening toward the end and my last 100m was slow.  So, still not there yet.  27.08 in trainers would be like 26.58 in spikes, too fast.  Should be more like 28 in trainers and 27.5 in spikes.  Then, I might have a chance to finish in 31.

The weight pulls seemed harder tonight.  Probably because of the dryness, more friction.  Couldn't pull 80m.

My diet has been decent but inconsistent.  Been eating a small late morning breakfast, today 2 fried eggs and 1 piece of bread.  I get home from workout at 8:30 and not super hungry so I grab a piece of watermelon.  Yesterday had a craving for greens so steamed a huge bowl of kale with tomato-garlic-basil-balsamic salsa that I make.   I had chicken marinated and ready to cook but didn't feel like it so I ate 3 seed crackers with almond butter and preserves.  That was dinner.  Tonight, watermelon and a lb of grilled chicken, diluted orange juice with vitamin packet.   

139.5 lbs after workout.

Here's the forecast for the Nashville track meet this weekend.  Besides the heat, there is supposed to be wind, not good conditions.

brief tempo - 2x200,100. 150, weight pulls

Third day in a row on the track, 7th day of the last 9.  Weather is great but about to change.  Low 70ºs at sunset, SW wind, sunny.   The forecast is dry all week but getting into the 90ºs by Thurs here in Sewanee. Problem is, for Saturday's meet, the heat index will be pushing 105º in Nashville.   Air temps forecast to be in the mid 90ºs.   Thinking I should do at least one workout in the heat and sun this week.  Forecast for Thurs in Sewanee shows the heat index peaking on Thurs about 95º at 4pm.  

I was thinking I could make some gains by doing more frequent and lower volume workouts early in the week, and take Wed and Fri off.  Without the soul crushing volume tempo workouts I can tolerate consecutive days.  Definitely feel like I'm starting to get lighter and stronger.  

Hoka trainers on

stretches, 100m, bands, drills

2 x 200m, 100m w/ 1 min rest - 27.65, 29.85, 14.57

150m - 19.41 (6.09, 13.32)

2 x 50m

4 x 90 lb weight pulls - 80 yds

I was expecting I'd get 3x200 w/ 1 min rest but I didn't make it.  Guess my first one was too fast, so I just ran a 100m as my last.   I rested and ran a 150m about 400m race pace or a little faster.  I'm thinking I'd like to run somewhere around 20 + 22 = 42 for my 150 race splits to 300m.  (Or 27.2+14.8 for for my 200,100).  Then I need 16.5 to run 58.5.   

I noticed Sydney McLaughlin ran her first 200 one second slower last weekend in NY than her previous race, and she finished with a net gain of about 0.2 sec.   It's a fine line.  

I think I'm getting stronger because I was able to pull the 90 lb weight plates 4x80 yds.  When I first started, I could barely make half that.  

Getting my diet together.  Finally back under 140 lbs after workout: 139.4 lbs

World and National rankings

Saw the results of French Masters Nationals.  Medalists times in M60 400m were 59.13, 59.15, 59.25.  Phillip, who beat me in Poland took 2nd, former world champ Benoit Z. took third, and a new guy in the age group, Xavier, took 1st.  So that bumps me to 7th in the world.  All the more reason to break 59 this coming weekend.  

Nationals registration is complete.  Ron has run 58.39 earlier this month and is US #1.   Pete, new in the age group is certainly capable of 58, as he ran a 58 split at Penn.  So, it'll be a challenge to medal, hard to win.  But that's why I train.  

100, 400, weight pulls

Sat, a consecutive day on the track, the weather was so nice, mid 70ºs, mostly clear, calm winds.   I was going to take the day off from running but I came out late in the day.

I wanted to run a 400 with a slower first 200, but it was actually too slow for an optimum time.

Hoka trainers on 

stretches, 100m, bands, drills

100m - 13.40

Adidas trainers on

400m - 60.72 (29.13, 31.59 / 14.06, 15.07, 15.07, 16.52)

4 x 90lb weight pulls - 75 yds

Was disappointed with the 400m. Was trying to run 14,14,15,16 splits.  Relaxed too much on the 2nd 100m.   Seemed like I was running faster, but no.   Adjusting today's time -1 sec if it were with  spikes (.5 in each half) my first 200m was a whopping 2+ sec slower than my recent event run in spikes, which was really too fast (26.54), I only gained 1 sec in the second 200, so a net loss of about a second over 400 (compared to the 58.74).  So, the best pace would probably be in the middle, which would be about low/mid 27.   I really do need to get to 300m by about 42 or at least 42.5 sec.  Which would be 27.5 + 15 minimum.  Then I'd need 16 to get 58.5 in the last 100m.   27.4 + 14.8 would be better (42.2).  

After that 400m, I wanted to run another one, but I  bailed after 60m, foot hurt.  So I then did 4 good pulls on the field with 90 lbs.  These 75 yd pulls were the longest so far.

Weight is getting there.  140.2 lbs

 

4x300,100s, weight pulls

 Perfect weather this evening, 70º, calm winds, and finally a dry track.  I needed a hard one tonight and got one.  I had hoped I'd make 5x300 w/ 6 min rest but I only got 4+ some 100s, and weight pulls.  

Hoka trainers on

stretches, 100m, drills, bands

4 x 300, 100, 100 w/ 6 min rest - 46.91, 47.31, 51.07, 48.81, 16.20, 13.67

100m on the turn - 13.34

2 x 90lb weight pulls - 50 yds, 60 yds.

I was feeling the lactic even after 2 300s so I took it easy on #3, thinking I might be able to get 5, but no way.  I started #4 with HR above 140 and literally gave everything to bring it in under 49.  I was on the ground for a few minutes and it hurt to walk, but I still ran 2 more 100m sprints w/ 6 min rest.   I rested and did one more on the turn.  A mile of sprints tonight.   Hard work but no where near what I was doing 2 yrs ago.  The 5x3 w/6 is a hard one, I had completed this workout only 4 times in '21 with averages ranging from 45.99 to 46.59.   Today my avg for 4 was only 48.5, but I did run one deliberately slower.  It's a bit frustrating.  I am working hard though.  Squats, core, hip flexors, and resistance yesterday.  

Since my training was late, I ate lunch, so heavier - 141.3 lbs.  Need to reduce.

solstice sprints - 200s, weight pulls

Found a few dry hours this afternoon, although the track was wet and there was some drizzle, happy to get out there.   Low 70ºs, cloudy, light NW winds, light rain near the end of the workout.  Did 4x200 today with recovery, about 400m race pace.  

Hoka trainers on 

stretches, 100m, bands, drills

100m - 14.17

Adidas trainers on

200m - 28.01 (13.81, 14.20)

200m - 27.77 (13.68, 14.09)

200m - 27.48 (13.44, 14.04)

200m - 27.56 (13.50, 14.06)

4 x 45 yd 90 lb weight pulls

These 200s were pretty hard, more effort than they should be considering 400m race pace.  Of course the track was wet and running in trainers.  The times were fairly consistent and they of course got harder as I went on and required far more effort than would be ideal for a 400m race. 

I did single leg squats yesterday and really felt it in the weight pulls.  45 yds was to failure as the turf had dried.   

Starting to get my weight down.  Eating mostly protein (chicken, fish) with some dairy, fruits, and nuts.  

140.0 lbs after workout.  

'split 600,' 100s

Rainy evening, found a break about 7pm.  Heading out I was further delayed by having to chainsaw a small tree off the road.  66º, calm winds, track was very wet, cloudy.  Weather looks like rain next few days.  Wasn't completely recovered from yesterdays 4x300m but got one in today.

Hoka trainers on 

stretches, bands, 100m, drills

100m - 14.38

Adidas trainers on

'split 600' - 500m - 83.06 / 90 sec rest / 100m - 15.79

3 min rest

4x100m w/ 2:30 - 3:00 min rest - 13.81, 13.57, 13.65, 13.60

Hoka trainers on

4 x 90 lb weight pulls - 55 yds  

The 500m seemed hard, slow due to the wet track, only about 65.5 at the 400.  Ran the following 100m pretty slow because I was hoping to get a 200m, but no.   I rested incompletely and started a set of fairly hard but not all out 100s, focusing on form.  

Hard second consecutive day.  To finish it, I did 4 weight pulls.  Was able to pull further on the moist turf.  

This weekend, I ate most of 2 baguettes from the artisan bakery cafe near Roya's.  Best French baguettes in town.  I can feel the effect, a little adipose around the mid section.  It needs to be gone by the end of the week.  141.3 lbs after workout.  

Count down to Nationals has begun.  400m prelims 4 weeks from Thurs.  

4x300 tempo

Very warm today at Marist, heat index into the upper 80ºs but thankfully, hazy to cloudy filtered sun.  Very little shade at 4:00pm.   Would normally not be out this early but was needing to accommodate Roya's dinner schedule.  I hadn't done a 4x300 tempo workout since March, a few 3x3s but not 4x3, so I just wanted to complete it, not worrying about the time.  I was originally going to take today off but decided I needed a workout.  

Hoka trainers on

stretches, 100m, bands, drills

4x300m w/ 3 min rest - 50.31, 51.26, 51.50, 51.47  (51.13 avg)

I did this workout 2x in Jan, 2x in Feb, and once in March.  All were faster than this one.  My best was in March before WMAC Poland at 49.79 avg.  This workout is so taxing I do it only 2x a month or so, but I will definitely try it again before long with my faster Adidas trainers.  It's brutal, it was really hard in today's heat.  

For this to be classified as 'intensive tempo' it needs to be at at least 80% of race pace.  Assuming a race pace of 42 for the 300m, today's avg was at 82.35%

A wet weather pattern is setting up for the next week in Sewanee, best chances of rain are Mon and Tues.  Temperatures seasonably cool all week in the low 70ºs.  I'll be dodging storms and getting in as much training as possible this week.  Need to be lighter, stronger, faster.  

Someone posted my 59.17 in Masters rankings.  Not real happy about that.  (Didn't want to post something over 59, even if it is #5 in World).

I put all my possible meets on my 2023 schedule on my sidebar.   Back in Sewanee tomorrow.  

400m race

It went ok, mediocre time 59.17, but still world ranked #5 this outdoor season in M60.  About what I expected but really wanted to run 58.  Next time.   My first outdoor 400m of the season and the best thing is that no injuries or strains.  I'm past the ham thing.  

It was a huge youth meet.  Many local youth track clubs.  The host club was the AL Heat.  Logistically it could have been better.  I got stuck on the ATL beltway for 30 min on the way out of town and was watching the results unfold and the meet progress as I drove on my phone.  The 400m started when I was still 50+ miles away but I knew that I was in the last of 55 heats.  Still I got there about 40 min before race time.  By the time I parked, changed went to the bathroom, got my creds, I had just time for a quick sweaty warmup in the 85º+ heat and a few strides on grass.  

I had lane 7 with the next slowest guy to my outside in 8.  He was good to run with and I stayed with him about 200m, he ended up mid 55s (where I used to be several yrs ago).  The elite guys blew by me in the first 50m and finished 80m ahead in 47.  (The guy who won was a DII All American).  I felt ok with 100m to go and only lost a lot of time in the last 30m.  Not a total rig up but really felt the piano on my back at the end.  The track conditions were generally good.  Decent track and no wind.  But very little shade and no really good place to warm up.  

Any available warmup areas were pretty dominated by the tent city from all the parents and track clubs.  Among the several hundred kids, I only saw one other masters on the list, an 80 yr old guy had signed up for the 100m!  Not sure if he showed up.  It was great anyway to be there and participate.  The kids were great.  I was one of very few white people there.  

I was light but not super light, probably about 140.5 lbs.  I could be lighter and in better shape.  I'll need to shave at least a second off this time if I have any hope of winning at Nationals.  I have 2 weeks til next race and after that, I could race every weekend from July 1 to Nationals on July 20.  We'll see.  Definitely racing on July 1 in Nashville.  I may even double and run the 200m too.  

I wasn't going to train tomorrow but I need the workout and I'm juggling a music event and multiple rehearsals and a performance coming up.  I'll be back in Sewanee by Monday and the weather looks great, low 70ºs all week.  But... tomorrow will be 90º here in Atlanta for my next workout.   

Great to see kids as young as 6 involved in track.  

race pace 300, 200 in spikes

In between rain storms... 73º, calm winds, occasional drizzle.   I put the spikes on for a light speed workout.  Trying to hit 400m race pace.

Hoka trainers on 

stretches, drills, bands, 100m

100m - 13.63

Adidas Prime SP2 spikes on

300m - 41.63 (12.72, 13.62, 15.29 / 26.34, 15.29)

200m - 26.57 (12.91, 13.66)

Felt OK but still too fast for my fitness level, I was aiming for 42 on the 300, and 27.5 on the 200m.  Didn't come out of blocks, these were rolling so, not that fast.  Still should break 60 sec.  Needed to do some blocks but didn't have time to mess with them, having to get back home for my parents dinner.  

140.5 lbs after workout. 

Saturday's race is ridiculous... for me.   There is an open/masters division, but I'm the only masters with a bunch of elite college, including 2 international level athletes.   Next oldest guy will be 25 yrs old.   I will be 80m behind the winner... LOL.  Here's the start list, and my seed time was very optimistic... my 2022 best.  I'll probably in lane 1,7, or 8.  Hope not 1.

400m time trial in spikes, weight pulls

Windy and seasonably cool, low 70ºs and mostly sunny at the Sewanee track.  First time in spikes since Penn.  My dad made a rare visit to the track with me.  

It went pretty well, no injuries.  Came in just under goal.

Hoka trainers on

stretches, 100m, drills, bands

100m - 13.84

Adidas Prime SP2 spikes on (xmas tree spikes)

400m - 58.74 (26.54, 32.20 / 12.66, 13.88, 15.17, 17.03)

4x45 yd 90lb weight pulls

My splits were wildly off, I was shooting for 14,14,15,16 or 28, 31 = 59.  I met the goal despite the stupid splits.  My dad had me in 58.3 on his watch but I think mine was accurate, and it was with a 3 step running start.   First 100m was too fast, even rolling, and my 200m was even faster than I ran at Nationals in the '21 championship where I ran 56.78.  A gust of wind caught me on the turn to the home stretch and the last 100m was really weak.   Anyway, still a 41.71 at the 300m is a good split.  Just need to shave a second off the last 100m.  I now think I could break 60 in a race if it's no too windy.  A lot of work to do if I'm going to medal at Nationals.  This will likely be my last nationals in this M60 age group.

The weight pulls were tough and pretty much done to failure.

Light but not real light.  140.7 lbs after workout.  

 

300, 100s, weigh pulls

Nice weather at the track, same as last time, low 70ºs, light S wind.  First consecutive day on the track in a while.  Can't do much volume.

Hoka trainers on

stretches, 100m, bands, drills

Adidas trainers on

2 x 100m - 14.47, 13.23

300m - 43.06 (13.22, 14.16, 15.68 / 27.38, 15.68)

Hoka trainers on

4 x 45 yd 90 lb weight pulls 

Not that great of a 300m considering the effort, a slow last 100m showing I'm far from optimum 400m race shape.  Would be right around 59 high pace.  Still not putting the spikes on yet.   First ran an easy 100, then a harder one, about 400 race pace (for the first 100).

The weight pulls with these 2x45 lbs plates are much harder than pulling a 120 lb sled.  The resistance and friction make it a maximum effort to run a 45 yd sprint.  

Would like to race in a week but afraid I'd be disappointed.  But that's all part of finding out where I am.

140.6 lbs after workout.  Probably eating too much carb and not enough meat past few days.

'split 600,' 'split 400' ... what a day for track

Did some split long sprints tonight, was beautiful ... about 70º, light winds, sunny.  Really nice cool nights lately, but rain coming Sunday.  May go out tomorrow and play Sunday by ear.  

Hoka trainers on

stretches, 100m, bands, drills, massage gun

100m - 14.51

Adidas trainers on

'split 600' - 500m - 82.43 / 90 sec rest / 100m - 15.87

'split 400' - 300m - 44.09 / 60 sec rest / 100m - 14.69

Was hard.  Hit the 400m in about 64.2 in the 500m, and thought about a 'split 700' but no way.  After the 500/100m, my heart rate was still pushing 160 even after walking 100m.   Wouldn't have made it 200m.

139.8 lbs after workout.  Recovering from a day of heavy eating.  It's ok as long as it's not ridiculous, and as long as it's just one day.  Still not 100% sure about racing in a week.  May do some speed in the next 2 days to see where I am.  

Elite track 

Pretty incredible day for elite track.  3! World records set at the Paris DL meet (2 mile, 3000k steeple, and women's 5K).   The NCAA Mens DI finals tonight was incredibly competitive in the sprints, more so than the pros.  7 sprinters under 10 sec in the 100m, and 4 under 19.90 in the 200m.   Tis the season.

400, 200, 100

Warm, upper 70ºs, cloudy, and light N winds at the Sewanee track.  Wanted to ramp it up a bit but not run full out.  

Hoka trainer on

stretches, drills, 100m, bands

100m - 15.48

Adidas trainers on

400m - 62.00 (14.41, 15.49, 15.38, 16.62  / 30.00, 32.00)

200m - 27.79

100m - 13.29

Took about 15 min between sprints.  I set my goal to run even splits, 31/31, was off but still got the goal exactly, which was about the weirdest splits I've seen  - not only exactly 62.00 but the 200m splits were also exactly 30.00 and 32.00.  I have never seen two 200 splits come out exactly '.00'.  Anyway, it was more effort than it should have been, running only 32 after an easy 30, maybe still cautious but still not fast, (although no one in the US has yet logged a time faster than 62 this outdoor season, and there are only 4 in the world under a minute).  Really need speed and technique work.   I should be able to cruise a 200m at 27 without too much effort.  Not there yet.  Was going to run a faster 2nd 200m, but my ham felt a little tight, so I just ran a 100m, relaxed but hard.   Foot is hurting a bit more because of being on my feet doing chores today.  

Need to get the spikes out and maybe try the same workout, more effort.  

I ate lunch today and since I'm home, generally eating more.  141.0 lbs after workout.     

3x300 tempo

Upper 70s, calm winds, and a bit more humid this evening at the Marist track for my final workout before returning to Sewanee.  Dialing back the speed for some tempo grind.  

Hoka trainers on

stretches, drills, 100m, bands

100m - 15.31

3 x 300m w/ 3 min rest -  47.40, 48.40, 50.78 (48.86 avg)

Hoka trainers on

200m, 150m w/ 1 min rest - 31.50, 24.10

It was hard as usual.  No chance I was going to run 4.  My heart rate was in the upper 150s 3 min after my 3rd 300.   My best set of 4x300 in Feb was avg 50.02, back when I was training a lot of consecutive days and my weight was dipping below 138.  I think maybe it's better to stick with 3 and just do them faster.  

After 20+ min rest I massaged my foot and did another short set in my Hokas, not fast.  I was really spent.  

Sewanee weather looks awesome rest of the week.  Upper 70ºs and sunny, mid 50ºs at night.  Time to start pushing the pace.  Next time maybe an even split 400 around 62, ramping up some 200s in the 26s. 

About race weight now, 138.5 after workout.  

300s, near race pace

Warm day at the Marist track, light winds, clear and about 80º early evening.  Today was a bit of a turning point as I put the Adidas trainers back on and ran close to 400m race pace.  

Hoka trainers on

stretches, drills, bands, 100m

100m - 14.65

Adidas trainers on

300m - 44.75 (14.07, 14.71, 15.97)

300m - 43.50 (13.41, 14.50, 15.59)

300m - 42.79 (13.41, 13.81, 15.57)

It felt ok, no sign of injury.  Was careful on the first one then ramped it up.  Took ample rest, 12min after the first, 15min or so after the second.   Feel like I could probably break 60 sec in spikes for a 400m, but probably not much faster at this point.  Still not conditioned nor have the form and speed reserve to finish a 400m, noting how slow my last 100m splits were today.  

Need to get back to the grindstone for more conditioning and then maybe in 7-10 days, put the spikes on and see where I am.  Still thinking about racing in 2 weeks.  It's a 2.5 hr drive to about a 10:30 am race so it wouldn't be easy.  

Getting back to where I need to be.  139.5 lbs after workout.  

quasi speed - 400, 3x200

Low 80's, sunny, light winds at Marist school.   Still cooler than it could be.   It's been 15 days since my ham tweak, beyond the 2 week range, so I wanted to ramp it up a bit but not yet race pace, nor am I using my fast Adidas trainers.  

Hoka trainers on

stretches, drills, bands, 100m

100m - 14.56

400m - 63.28 (30.54, 32.74)

3x200m - 28.51, 28.44, 28.06

It was a lot faster than I have been running. All of my first 100m splits in the 200s were under 14, fastest 13.69, so it's almost 400m race pace.  I probably couldn't make it through a 400m with a sub 28 first 200 split yet, but we'll see.  Still being cautious.  I took significant but not full rest between these sprints.  HR was near 130 when I hit the last 200m, and oddly, it was the fastest with the least effort, probably because I was really thinking about form.   

Wondering if I should try a 400m race on June 17?  Maybe too soon.  We'll see.  It's over 2 weeks away.  

Haven't been able to do much off day training due to projects at Roya's house, which are hard on my feet and hands, so before my training today, I made a point of resting, staying off my feet.  Maybe tomorrow back to resistance.

My weight is coming down.  Most certainly under 140 lbs today for the first time in a while, since I was 140.5 lbs before my workout.   Didn't get a weight after workout til after dinner.  My daily range is now estimated about 139.5-143.5 lbs.   

Maybe on Sat, I'll get the Adidas Takumi Sen 8 trainers on and run some sub 45 300s.