Speed day! Warmed up three miles to the track. It was about 30 degrees when I left so I wore spandex, but brought shorts just in case. It ended up being a good move because I was pretty hot by the time I finished warming up. Changed and ran a lap in 69 just to stride out. My legs were pretty tired from last night's workout, I think it might have been the first time I did 2 sub 5 minute miles in a day. Glutes and hamstrings didn't have too much life in them. Workout was 2x(200,300) w/ 2/3 minute rest that was mostly walking. Went 27.9, 44.0, 27.6, 44.8. After that did some 80m sprints, then 3 100m sprints in 13.1(tailwind), 12.7(headwind), and 12.4(tailwind). Good workout! Coming in I wanted to go sub 30 for the 200's and sub 47 for the 300's, and it was super windy too so I'm happy. My PR's for these distances are 27.0 which I ran in early 2016 and 43.0 in early 2015(both w/ teammates pushing me). On the second 200m I thought I could beat that but I guess today wasn't the day, and I doubt I'm in 42 second shape yet. I think that 12.4 is a PR though. I hit the 200m in the last 300m in 28 but then my legs turned to lead. I liked this workout(that II found on Kyle Merber's blog), it isn't a ton of running but the running you do is high intensity. Felt good to be out of my comfort zone.
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