Friday May 21st
Damn, that meet just made my calf worse. Got some physio, but didn't really notice a huge difference. Afterwards I went over to the field and did about 10 100m runthroughs on the grass, at an easy pace but with short rest. I then did 3*300 with 1:15 rest. I did them all extremely slow, right around 70 seconds was about the fastest I could manage with my calf. I wasn't happy at all after this workout, my fitness seemed to be deteriorating as I was missing more and more training from injury.
Saturday May 22nd
Well the meet today was cancelled after all, but there's no way I would have gone anyway. I did a few hundred general fitness reps at home, then went over to the field and did 2*(10*100) w/30 seconds rest between reps, and 1:30 between sets. I did these pretty fast for tempo actually, in the 17-18 second range, in the rain with my sweats on. It was fairly challenging, but it's good to know my fitness hasn't detiorated that much yet. Did my cooldown jog and stretched for 20 minutes.
Sunday May 23rd
🙂 I don't know what it was about today's workout, but I suddenly feel more optimistic. I went through my warmup, and did my buildups. Doing my buildups with spikes on felt really really shitty on my calf, I felt so rigid and slow because of the pain. Absolute crap. But then things picked up a little bit. The workout was:
1*320 @ 400 meter race pace
320: 42.6 (26.3 200 en route)
Done with a rolling start to take a little bit of stress off my calf.
Did a 1500 meter cooldown, and had a 15 minute ice bath 2 hours post workout.
Comments: I'm actually rather satisfied with my 42.6. Keep in mind that I ran it at 400 meter race pace, not all out. I actually felt as though I had a lot left in the tank, and that I could have finished fairly strongly. My guess is I would have broken 54 handtimed, and there were many things I could have done better. One thing I need to do for sure when I race is to go out a little bit faster. 26.3h is like almost 27 FAT, so if I want to be running 53's, negative splitting is likely not the most efficient way to do it! I started aggresively, but cruised too much in the 50-200 section. I feel that when my injury clears up and I get a few 400 races under my belt, I will probably be able to drop a 52 by the end of the season.