First 400m in 19 months

 Couldn't be a better day for weather.  Clear, 65º, only an occasional very light N wind.  I got to the track and it was utterly silent, all students gone for break, perfect.  Was completely sedentary yesterday and needed a bit of a long warmup to get ready to run.  Didn't feel like running a 400m.  Does anyone?  Ever?  

Was about what I expected: 62.84.  

Considering I just this week started running 3x week, have only done one 3x3 session, no overdistance, no short speed, and minimal resistance work... no where to go but faster.  My last 100m is not even close to being there.  I was shooting for 62:  splits 14,15,16,17.   Actual: 14.07, 14.67, 15.86, 18.24 (lol!!).  Lost a lot of time in the last 40m.  

Stretches, drill, bands, 2 x 100m strides

Hoka rocket x2s on

100m - 13.72 (relaxed)

Adidas Prime Sp2 spikes on

400m - 62.84 (14.07, 14.67, 15.86, 18.24 / 28.74, 34.1 / 44.60 / 18.24)

A lot of things have to change if I'm going to approach sub 60 again.  

First, need to up my training to 3x week:  Sunday -  overdistance or hills, Tues - intensive tempo, Fri - speed or race pace.  Probably go by the weather, look for warmer days for speed.  

Second, some strength training on off days.  Doing minimal now aside from pullups, pushups, core.. 

Third, lose some fat.  I ran today at just over 142 lbs.  3 lbs make a difference.

I have 3 months to indoor nationals.  Just 12 weeks.  Not a lot of time.  Not likely to break 60 sec by then.  Things are heating up in M65.  Tyrone is back, ran 61 last yr, Ron continues to compete non-stop, racing right now at the South Am Masters in Chile, no apparent break between last outdoor and this indoor season.  Internationally, Benoit from France is training again, so is Mike V.,  Richard W., Stuart L, and the unbeatable WR holder John W. from the UK ... all capable of running 60 or better.  In addition, a few Germans are competitive as well.  Not getting any easier, M65s not slowing down much.  

If I'm healthy, I may race all 3 sprints at Nationals.  Depends on who enters.  I think Allan hasn't retired yet.  Probably too gung-ho at this point.  If I make it to National Outdoor, it's a long season on two repaired knees.