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.
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