I was out during the hot part of the day, still not real hot by southern standards, about 86º, heat index low 90ºs. Not as hot as last weekends meet but the sun was strong, and both the track and the turf were too hot to walk on without shoes. Light SW winds, humid, mostly sunny.
Days like this toward the end of the season, I do a few dynamic stretches and slowly run a 100m on the turf and it feels like there is no way I'm going to be able to run fast. But once the warmup is complete, the sweat is dripping, the spikes are on, the speed starts to flow ... unexpectedly.
Today was the first time since April I think that I had both spikes and blocks out. Today, no rolling starts, everything from the line at approximately 400m race pace and a bit faster. Nothing all out 100/200m race pace.
Hoka trainers on
stretches, 100m, drills, bands, 50m
50m (crouch start) - 7.11
Adidas trainers on
100m (crouch start) - 13.26
3 x starts from blocks
Adidas Prime SP2 spikes on
3 x starts from blocks (.201, .193, .180 reaction times - Sprint starter app)
200m from blocks - 26.29 (12.93, 13.36 / 6.72, 6.21, 13.36)
Nike Maxfly spikes on
200m from blocks - 26.65 (13.26, 13.39 / 6.82, 6.44, 13.39)
Hoka trainers on
100m stride
I dragged out the uncomfortable Maxflys along with my racing Adidas. They both performed well. The second 200 was more where I should be for 400m race (add .25 for reaction). About 27.0 - 27 low. The first was too fast, it would a huge risk to go out in mid 26. My championship 200 split from '21 was about 26.8.
Kind of wish now I signed up the the Master Exhibition at Hayward for USATF Championships now that I'm watching it (started today), would definitely been accepted, slowest was 26.36.
After the 2nd 200m I put the Hokas back on and was going to run a 300 or even a split 400, but after 100m I quit due to foot pain so I called it a day.
I really really need to get my head together and relax if I'm going to take it out fast. I mean anywhere in the low 27s. Sub 27 would be certain death, I'm sure. I feel like I should have done another killer tempo workout this week but so it goes. Nationals start 2 weeks from today. I'm expecting to have 2 races before then. Tis the season and here's an indication:
137.4 lbs after workout. Lightest I've been all year I think.
Blessed shade.
"RIPPED"!!
ReplyDelete