Ran to the track from the gardens trailhead for warmup (1.6 mi). Quite satisfied with the track work - 200 (36), 300 (55), 500 (1:30), 300 (48), 200 (30) - all with pretty much full recovery (4-5 min). Main goals were hitting the 500 at 90 and the last 200 at sub-30. After the 48 on the last 300, I waffled a bit on going sub-30 on the final 200, so just decided to work the turn hard and float through the finish - ended up feeling ok and hit 30.49 - that's cool. Finished up with 1.6 mi back to the jeep. Gonna throw on the spikes for the first time on Saturday and work some starts at the 200 and maybe some 40 meter efforts at near 100% - time to test the old legs out. Lunchtime dumb bell workout with a bit of core work, and then pushups, dips and pull ups in the evening.
|