Friday was the day. Warm, sunny, 72º... I put the spikes on for the first time in a year. Only the second time in 15 mo, since my early June 200m race in '24. I wanted to see where I was in a 300m. If I still had the chance to run close to or under 60 sec in a 400m. Last time I put spikes on in Nov. '24 I tried this and was disappointed. Went out too fast and ran a poor 44.97. Last 100m 16.90. I set my gymboss for a goal of 43 (14,14,15), which I didn't think I'd get to. 44 low was the real goal. Just wanted to be sure I didn't go out too hard. It went well. Hit the 200m in about 28.06 with plenty of gas left in the tank. I cranked it up a bit hard at the top of the straight instead of staying relaxed and did run out of gas in the last 20m. Nevertheless, last 100m was 15.50, much better than last year. 43.56, not bad. To have the best shot at sub 60, I'm going to have to improve this by a minimum of 1 second. But for mid-Nov, just 9 mo post op from a major knee surgery, this is promising.
Stretches, drills, bands
Hoka rocket X2s on
100m (relaxed) - 13.66
Adidas prime Sp2 spikes on
300m - 43.56 (13.72, 14,34, 15.50)
100m - 13.33
Hoka Rincon 3s on
3x100m hills - 20.12, 20.07, 21.11
The last 100m wasn't real sharp, felt some fatigue and form breakdown near the end. Overall, a good day, especially since I didn't sleep well for 2 nights in a row and had to get up early and visit a HS. Even the hills were faster, ran the first 2 in 20.12 and 20.07.
A little heavier than previous workout. 140.9 after workout.
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