300s, 200, 150, 100 ~ 400m pace

Warm today, sunny, low 60ºs with a persistent light N wind.  I was still feeling a bit of fatigue from the workout and wood cutting/splitting/stacking yesterday, but got a pretty decent workout in.  Not the times I wanted though.

Hoka trainers on

stretches, drills, bands, 100m, 50m

Hoka rocket x2s on

100m - 13.68

300m - 42.91 (13.51, 13.90, 15.47 / 27.41, 15.47)

300m - 43.06 (13.88, 14.24, 14.94/ 28.12, 14.96)

200m - 27.09 (13.55, 13.54)

Adidas Takumi Sen 9 on

150m - 19.75 (6.62, 13.13)

Hoka trainers on

2 x 50m weight pulls w/ 90 lbs

I was particularly disappointed with the first 300m.  It felt pretty clunky. too fast on the 1st 200m, and really slow in the third 100.   Even though the 2nd 300m was slower, it was closer to optimum pace and more under control.   A lot of recovery between sprints, maybe not full between the 300s.   I was trying to run something close to 3x14 sec 100m splits, was pretty far off.  Was way slower than the 41.17 I ran on Friday, and a lot more effort.   Definitely something to be said for not over training as maybe I have been, perhaps not doing a lot of physical labor on days where I do consecutive day workouts.

27.56 / 31.77 were my official splits in the last race where I ran 59.33.  I was impeded a little on the last lap in the first turn when I had to pass a kid, but that is right about where I should be, maybe a few tenths slower would help my 2nd 200m.    Or maybe I should go out like a bat outta hell like I did on that 300m on Fri?  It would've been well below 27 in spikes.  

I was out there quite a while, about 2+ hrs.  Ended with some weight pulls.  Was going to do more but the wire broke.   A long tiring workout.   When I got home, I fell asleep as soon as I laid down. 

139.4 lbs after workout. 

I do think I need one more good intensive tempo set before Sunday's meet.  It's going to have to be Wed. morning and the weather looks ok, partly sunny, breezy, upper 40ºs.   Do need a day of rest tomorrow, maybe just do a little upper body and light stretching.   I still feel the injury slightly, it's definitely the same place I injured in '22, but not bad.  I just feel it when I do leg swings a little, not when I run.  Should be completely gone by next workout.  Thankful. 

At the track today, a kid smashed my bike rack attached to my car, backed his truck into it.  So, I'll be getting a new bike rack next week, same kind.  It wasn't cheap, $230 ... sorry for the kid that had to pay.   Could've been worse, he might've smashed the car.