400m event run from blocks

Today was a little hotter and winder than the last time I was out.  Heat index 90º, bright sun, shifting S wind.  Last workout before Nationals.

Hoka trainers on

stretches, 100m, bands, 100m, drills

Adidas trainers on

100m (rolling) - 13.56

100m from blocks on the turn - 13.63

Adidas Prime SP2 spikes on

400m from blocks - 58.37 (13.93, 14.14, 14.47, 15.83 / 28.07, 30.30 / 42.54, 15.83)

Hoka trainers on

starts from blocks

stretches

My 400m event run I did without my Gymboss beeping pace timer and just timed the splits to see how close I could get to optimum splits.  I did ok, but a bit slower than the event run yesterday.  Here's an analysis.  I'm going to adjust for reaction today (+0.23 on first 100m) and both reaction and running start yesterday (0.60).  Today's adjusted time would be about ~ 58.60 real world.  Yesterday adjusted time, somewhere around ~ 58.34.  So today about a quarter second slower.  No rigging on these runs.

Here are the compared splits with adjusted first 100m: 7/16, 7/18

0-100m  14.08, 14.16  (adjusted) 

1-200m  14.30, 14.14

2-300m  14.38, 14.47

3-400m  15.58, 15.83

Adjusted 200m splits

28.38,  28.30

29.96,  30.30

Adjusted 300m splits

42.76, 42.77

Adjusted 400m time

58.34, 58.60 

Seems like all the time lost (slower than the previous event run) was clearly in the final 100m.  The splits were otherwise similar.  It was likely a lack of form, relaxation, or VO2max that affected the last 100m, however, it was still under 16 which is ok.  I somehow doubt the .08 faster 200m today cost me 0.26 in the end, although it's possible. Splitting hairs now.  I also maybe did not give 100% because I would hate to be injured at this point.   

Looking at my March rolling 56.81 I ran on 3/6, my splits were front loaded: 26.13, 30.68 / 40.50, 16.31. A whopping 2 seconds faster at the 300 but a last 100m of just 16.31. The adjusted splits and time would be about 57.41, 26.73/30.68.   Risky to go out that fast.  The last 100m was 16.31 but easily could be 17.50 if rigged.    

138.3 lbs after workout.  

Anyway, I think the 28/30 split is doable, maybe better on a good track in good conditions.  Greensboro forecast for the semis on Thurs looks good.  Heat index only in the mid-upper 80ºs but some wind.  Friday's finals looks hotter, more wind, and more sunny.  I'll be there tomorrow night.  

Masters World Rankings

New M60 performances are coming in from Europe from some of the new M60 competitors.  An Italian ran 56.73 to take the WL, another 57.60.    My '21 time of 56.23 still ranks me #2 since the pandemic 3 yrs ago, surpassed only by one individual, (World Champ John W).   So, I'm now bumped to #8 in World and will need to run under 58.75 to move up to #6.  That's an attainable goal.  Also, why I'd like to hang on a few more weeks and run Canadian Nationals and USATF GA.