speed, 300, 200, 3x100

 Amazing weather today, what a change from what I've been used to.   Low 60ºs, mostly sunny, light and variable winds.  Good day for speed.

Wanted to do a race pace 300m and then some, but not too much because I was planning to go back out tomorrow for a conditioning workout.  

I took my time warming up, band work, 100s, etc... but then I had an issue.  Ran a warmup 100m in sweats (~14) then took off the sweats after my band work and put on the Rocket X2s.  Ran a rolling 12.75 100m, not completely full out.  Then I did massage gun and rested for my 300m.  Just before I did the 300m, I did some aggressive dynamic ham stretches - where I plant one foot, grab the fence about waist high, and throw back the other leg while stretching the straight planted leg.  On the very last one, I felt something like a pop in the area of my previous proximal ham injury in my butt.  Wasn't sure if I had hurt myself so I tested it with a brisk rolling 100m, holding back a little, in 12.91.  Felt fine.  So I decided  to go for it and ran the race pace+ 300m.  Felt fine, was the fastest 300m I've run in trainers in quite some time.   The leg is a slightly sore, but it didn't hurt while running, and it doesn't hurt when I test the proximal ham under load with bands or bridges.   I finished with a 400m race pace 200m.   I don't know but definitely a vulnerability worth watching.   So, how bad could it be?  Not sure I'll run tomorrow, we'll see.  

Hoka trainers on

stretches, drills, bands, 100m, 50m

100m - 14.16

Hoka rocket X2s on

100m - 12.75

100m - 12.91

300m - 41.17 (13.06, 13.63, 14.48)

200m - 27.10

2 x 50m harness pulls w/ 90 lbs

The 300m was actually faster than I likely could maintain in a 400m race.  Adjusting for spikes, it would have been about mid 40s.  Even a last 100m of 17 would be 58 low at this pace.  My last race 400m split was only about 42.9 when I ran 59.30.  My 300m split was only 41.8 at Nationals when I ran 57.59. 

I finished with some 90lb weight pulls on the track.  I found some wire to bind the plates together so I could pull them on the track without breaking my straps.  Better friction and resistance than pulling these on turf.   Also, better footing.   

139.0 lbs after workout.  

This weekend, I'll be looking forward to seeing more results from my fellow masters racing.