400, 100s

Nice training weather, 64º, partly sunny, light winds.  I put on spikes for the first time in 3 mo, to see where I am.   Lot of work to do.

I was a bit nervous about running a hard 400m in spikes because I know I'm not ready, but did it anyway, going out rather conservatively.  I started with some 400m pace 100s in trainers and one in spikes, then finished with 2 more close to full effort.

Hoka trainers on

stretches, drills, 100m, bands

Hoka Rocket X2 on

100m - 14.75

Adidas Prime SP2 spikes on

100m - 13.90

400m - 61.12 (29.01, 32.11 / 14.07, 14.94, 15.40, 16.71 /  44.41, 16.71)

Hoka Rocket X2 on

100m - 13.71

Adidas Prime SP2 spikes on

100m - 12.96

The 400m was a bit disappointing but expected, having done almost no speed work yet, no starts.  I really lost a lot of time in the last 40m, pretty much a rig up.  Was shooting for a 14,14,15,16 splits and was too lax on the second 100m.  My 300m split was a slow 44.41.  I wanted at least a mid-low 43.   Definitely not there yet.  The foot tolerated spikes ok but was sore afterward.  

61 is not terrible... considering the M60 Asian Masters Champion from China ran only 64.15 this weekend.  However, these off season world regional championships are often not well attended.  The NCCWMA (North, Central American and Caribbean) M60 400m regional Championship was won at 68 ... lol, because no one wants to go to Juarez, Mexico, very poor turnout.    

Anyway, it's a process, it takes a long time, longer each year it seems.  I'm still overweight, ran the 400m at about 141.8, was 141.2 after workout.  

I'm still hoping I can break 60 in a month.  I do remember last season when I only ran 61 in January in a race.   With Roya leaving in about 5 days, I'll be alone and I can focus better on my diet and training.  

Yesterday, biked up the mountain in 22 min flat.  Was a good workout.  Still pockets of color on the N side of the mountain.