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.