tempo 150s on turf

Good training weather, mid 60ºs, partly cloudy, breezy.  I ran 7x150 today in 3 sets.  It was hard.

Hoka trainers on

stretches, drills, bands, 100m

Hoka Rocket X2s on

3x150m w/ 30 sec rest - avg ~26.5

2x150m w/ 30 sec rest - 23.75, 25.08

2x150m w/ 30 sec rest - 24.85, 27.5

Heart rate hit a max of 183 on the first set.  

141.0 lbs after workout.  

I think I'll stick with the Tue, Fri, Sun workouts, with Sunday being bike, Friday speed, and Tues conditioning/tempo.  Maybe I'll try a 300m some Tues to see where I am.  Doubt I can break 45, maybe 46.  Wonder how my foot will hold up to running a turn, haven't tried in months.  

Weather looks ok for Friday, still 70º.  Weekend rain, but Tues looks good.   Still no freezing weather in the forecast.  

Need to get on the weights/resistance on Sat and Mon.   

Bike climb

Bike climb up Raccoon Mtn with Bill again.  We took it much easier this time, a few minutes slower than last Sunday.  

HR was much more reasonable this time.  Over 170 for just 5:48 total, over 179 for less than 2 min.  Peak at 181.  

Cloudy. fair weather.  Temperatures generally in the 60ºs.   Fall colors are late this year.  Warm weather forecast to continue.  Highs upper 60ºs to low 70ºs in Sewanee.   T-shirt weather down the mountain. 

Hard to believe just 3 full weeks of school left this yr.

View from the top, and an unusual fellow mariner this morning on the river. 

  

short speed - 50s

Foggy and cool at the Sewanee track, about 61º, mostly calm winds.   I did my first short speed workout, not much but it was a start.  50s with a 3 or 4 step rolling start.  

Hoka trainers on

stretches, drills, bands, 100m

50m on turf - 7.40

Hoka rocket Xs on

4 x 50m (track) - 6.71, 6.81, 6.79, 6.50

Wasn't much but ok.  Just the last one felt right in terms of form, last one was all out.  I wanted to do more but I felt a soreness in my R quad.  Probably a slight tweak.  Typical for early season short sprints.  

I'm planning to do the same bike climb on Sunday with Bill and then a tempo workout on Tues.  Forecast for Sunday, perfect... low 70ºs.  

Really getting tired of 150s on turf, would like to run something further, but I know my foot can't handle much volume on the track.  Maybe just a 2x200m w/ 1min ... or something.  Really depends if I have full use of the field.  When I do, I should use it.  One of these days, I'm going to put the spikes on and try to float through a 300m.  It'll be hard on the foot though.  

141.5 lbs after workout.

Today was one of those spooky cozy days in Sewanee as the fog descended at evening.