Well, I started going back on my own yesterday, and boy did I miss it!
Because I was so overtrained in the short 5 weeks that I was with the team I decided the best thing I could do would be to drop the volume and up the intensity. However, it's not that easy.
Yesterday I did 2-350's at a goal pace of :47 seconds each (~RP for :53 400m) and I did the first in 48.72 and the second in 50.72. My only "excuse" is (and there really is none) that I had to rush my warm up and rest between the two reps since I had other things to do and got up late. However, I still felt like crap running them and hope to start regaining lost speed here pretty quickly as JO's are in 3 weeks (June 12-13).
I am still a part of the team (drama, I know :P), but I just train alone now. I am now not just training to run fast for myself, but to earn a relay spot b/c it looks like there's five people fighting for 4 spots on the team. So, now it's time to step it up a notch.
Everyone said I looked good running Saturday (and the 400 FELT good), but the speed was just lacking. So, now it's time to get it back.
Today I had to skip b/c of moving crap to take care of 😡 but tomorrow I'll be back doing some 30's and 40's. I'm hoping that by going back to what I know works I'll finish the season at <54 and about 23.7 if not faster. We'll see.
Wish me luck guys and I'll start to keep posted as often as possible.
P.S. – Meet results are here:
55.44 and 24.16 — SLOW to say the least.