One upped again and added another rep in my tempo set, and ran a hard 100m on the track. Usually I have the place to myself Tues at noon but this time there were a bunch of kids having a punt pass and kick competition.
So ... I warmed up and waited. It was warm, mid 70ºs and bright sun.
Then about to start, I noticed my Gymboss timer was messed up. (bought another, and wow, the price has gone up to $50+). But I had my ring timer. I couldn't get accurate splits on my 100s and the rest so I just estimated the run and timed my rest. It wasn't real fast. My 100s were likely around mid 17 to mid 18.
HR only went above 180 on the last one. Wasn't running as hard as when I was doing less reps.
Then, I rested about 10 min and ran a hard 100m on the track. It was ok.
Stretches, drills, bands
7 x 100m on turf w/30 sec rest ~ 18 sec
100m on track - 13.54
Happy to have run mid 13s in trainers after such a workout. Can still sprint.
The knee was sore this morning, (the day after) but by noon, felt ok. The back was better this morning as well.
143.7 lbs after workout.
Next workout Friday, not sure if bike, weight pulls, or running hills. Want to do some backward weight pulls as well on Sunday. Starting to think about doing a long sprint on the track. Hoping I can break 47 or 48 in my first 300m. I'm now 7 1/2 months post surgery. In my previous surgery, I ran my first 300m at 6 months post surgery - 46.5. But I was 6 yrs younger and that was probably a less severe knee injury. So, I'm a bit behind where I was last time. No rush. The knee is far from normal. Back in 2019, due to plantar fasciitis, I didn't wear spikes until March of 2020, just as the pandemic hit. 18 months of no spikes. No spikes until 14 mo after my first surgery.
Great work!
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