Tuesday, June 19, 2018

Back to the track, a little

Beautiful night on the Sewanee track, mid 70ºs clear.  I wanted to test out the legs, now 4 days after the ham injury.  I found it still wasn't ready to really run past a fast jog.  But, I got a decent workout in afterward on the stairs and weights.
Hoka trainers on 
250m warmup, stretches, drills 
2 x 50m 
400m fast jog 
seated leg curl 
glute ham raises 
21 x Fowler Center stairs 
At least I was able to get a good stretch in and a good sweat, burn some calories.  It'll be better tomorrow.  I feel it mostly when running and doing 'fast leg' type drills.  When I do high knees drills, I don't feel it at all.  Still think I'll be able to do some meaningful foundation workouts by next week, maybe by Friday.   141.7 lbs after workout.

One thing that made my night was meeting the Sewanee Tennis coach, John S., who was there walking the track.  I was finishing up, sweating, shirtless... we chatted about college DIII sports and Masters Athletics, about his philosophy and long career at Sewanee.  He asked me about my training and I told him of my upcoming events.  Then he said: "so, you compete in your age group, what 35-39?"

Heh... I shit you not. He said that. After telling him my age, I found out Coach John is one year my junior, almost 57.

Monday, June 18, 2018

more stairs, bike, resistance

Day 3 of the ham rehab and it's going well.  May try to do some light running tomorrow.   Did the usual warmup and massage before heading out.  Did pretty much the same as yesterday except less weights and added a sprint interval session on the stationary bike.
Hoka trainers on 
seated leg curl 
leg extension  
leg press 
kettle swings 
20 x stairs at Fowler Center 
Stationary bike - 10 x 15 sec sprint w/ 45 sec pedal rest in between
Swimming and aqua running

I think it's ok to feel a little pain during such a workout, slightly stressing the injury I think speeds healing.  Definitely better than yesterday and I expect it to be ready for at least a little jogging or easy strides tomorrow.  We'll see.  

I was thinking about racing an 800m in 4 weeks.  I think it would be good for me and give me something to do in July.   

Sunday, June 17, 2018

stairs, bike, resistance

Injury update:  not too bad.  I should be running in a few days, back to full speed training in 10-14 days.   There maybe a small amount of bruising but no serious tissue damage or tearing.  It's getting better by the hour and I'm doing a very active recovery regime.  Couldn't be that bad since the day after, yesterday, I rode 15 miles on the bike including some hill climbing.

My active recovery regime goes like this:  1) hot tub jets on the injury, 2) static stretching, 3) massage with Deep Blue ointment with hard stick, 4) workout including eccentric resistance.

Hoka trainers on 
light stretching 
seated leg curl 
leg extension 
glute ham raise 
glute machine 
20 x Fowler center stairs (23 steps) 
dynamic stretches 
several mile bike ride 

The stair running was a real good sweat.   Interesting that running stairs, even aggressively doesn't hurt at all, yet running on the flat still does a little. 

What I did today will probably be my regime for tomorrow too.  May try to run slowly Tue or Wed with a wrap.

141.3 lbs after workout.

Masters Rankings

I was hoping to post some better times and go after the 25 yr old TN state record in the 200m next weekend, but this injury screwed me out of the opportunity.  Now, the Europeans are having their National Championships and they are beginning to gear up for worlds, I expect my rankings to begin to sink.  Alan ran 24.1 in the 200m, the French Nat'l champ ran 24.88.  Looks like Benoit ran 57.02 winning the French Natl's in the 400m.  Waiting to see what the Brits and Germans do.

Friday, June 15, 2018

Setback: Hamstring

This is a first.  I have never injured a hamstring in 8 yrs of masters training.  This was inexplicable.   After racing 3 weekends in a row with no trouble... very unexpected.  This will put me out of the TN Senior Games.  I was really looking forward to it and have fought very hard to get in my present shape.

I don't think it's too bad, it was the type of pull that feels like a 'cramp' not a 'pop,'  I know this injury and what to do.  I had one similar to this in 2012 on the left.   I had a slight tweek last spring, but it only kept me out 2 weeks.   This one is on lower right, lateral side, about 3" above the knee.  No sign of swelling, roughness, or scaring.  Quite sore but again, not as bad as the one I had June 10, 2012, which turned black and blue a week later.  Looking back at that injury, I was able to come back and run a 56.61 400m 5 weeks later at the TN Sr. Games, and 3 weeks after that, win Silver and run 55.46 at Nationals. 

Right now, there are 6 weeks before Nationals which I think is plenty of time for a complete recovery.  I had even thought I would race in 3 weeks but probably safer not, just won't know for a few days. 

I felt really great tonight, super light, wonderful warm weather, after a full warmup, I put the spikes on wanted to do an even split 400 at 57ish.  My plan was to run 14 sec 100s to the 300m mark (42) - 2 seconds slower than race speed, then go all out and try to bring that last 100 in at under 15.  If I could get it under 15, I could run under 57.   I hit the 200 just over 28 but hit the 300 right at pace- 42, I felt like I had a great shot at running under 57, and 30m down the straight, I felt it, took one more stride than shut it down.   Felt really like a cramp.  I have NEVER strained a hamstring like this running a 400m.  Ever.  Once a slight tweek at the start, but not like this.

Hoka trainers on 
400m warmup, stretches, drills 
3 x 50m strides 
Puma spikes on 
100m stride - 14.5 
300m - 42 even split (injury at 330m)

I rolled it, jogged around a bit, yea it hurt.  Whined on the phone to my parents.  Yes, I injured my ham.

I thought about what kind of workout I should do today.  Tempo, event run, accelerations... etc... If I had done a standard tempo workout this would NOT have happened, but I just wanted to test myself and run fast.  Usually this type of thing happens when sprinting a 100 or coming out of blocks, never before at the end of a 400.  This was crazy.

Even with the brevity of this workout, not many calories burned, I weighed near a season low of 140.6 lbs afterward.  I'm definitely in shape and have no intention of squandering it.  It's back on the bike, running foundation 800s, for a while.  Eccentric prehab/rehab exercises, Graston massage, stretching, I know exactly what to do.

When this happened to me with the hip flexor in '15, I couldn't run fast for 8 weeks.  In that time I got a helluva lot of foundation done and even raced an 800m.  That foundation helped my win my first 400m outdoor title in 55.29... so I'm optimistic.

I think I'll be back on the track in less than a week.  It's not that bad.

Wednesday, June 13, 2018

double session: 150 tempo, 3-2-1 tempo

Rain showers and cooler weather got me on the track this late morning.

First session:
Hoka trainers on 
400m warmup, stretches, drills 
3 x 150m w/ 30 sec rest - 21, 22, 22 
3 x 150m w/ 30 sec rest - 20.5, 21.5, 23.5
Tried to run close to 400m race pace, which would be about 20, but that was too ambitious.  The first set wasn't too bad but the last set was killer.  I was in extreme discomfort by end of the last rep, rigging up.  It was as hard as any interval set even though each set lasts just over 2 minutes.  Now, that's a lot of good work done in a very small timeframe.  That 30 sec rest is gone in a flash.  Was happy that it drizzled a little during my last set.

Second session:
After lunch (protein shake, egg sandwich), I rested, rolled my legs, soaked in the hot tub, and massaged my feet to get ready for session 2.  It was really nice, quiet, 71º at sunset in Sewanee.
Hoka trainers on 
400m warmup, stretches, drills 
300m - 41.8 / 90 sec rest / 200m - 29 / 90 sec rest / 100m - 14 
250m neg split - 36 (15, 14, 7)
I got it done.  The 200m after the 300m, which was fast - near race pace - was the most difficult.  I was happy to run a 14 100m after those 2 long sprints with 90 sec rest.

I want to really focus on the TN State Games 10 days away.  I want to taper a bit next week so I may even cram in some consecutive days later this week, depending on how I feel.  I've not run hills or done weights in a while, but I bought a training harness so I can work on sprint power by dragging some weights or the sled.  There is a weight sled at the track that has been there all spring.  Hopefully I'll be able to use it.  That and some even runs, neg split 400s, tempo, etc...

142.7 lbs after workout.

Tuesday, June 12, 2018

split 700, 400

Raining at the Marist track on Monday, but wonderfully cool, about 72º which for Atlanta in mid June is great.   I don't mind training in light rain and knowing my times will be slower because of traction (not in spikes) as long as it isn't too heavy, windy or a threat of lightning.  A storm that hit 2 hrs prior to my workout supplied an enormous amount of close lightning strikes, 3 within 100m of the house where I was staying.
Hoka trainers on 
400m warmup, stretches, drills 
split 700m: 500m - 79.5 (62.5, 17) / rest 90 sec / 200m - 32.5 
split 400m: 300m - 44.5 / rest 60 sec / 100m - 14.5
The split 700m was brutal, but not as painful as it could have been if it were hot.  I needed a good amount of recovery before doing my last set.

I spoke to Alan on Sunday, he's going to Spain but not sure if he'll be healthy.  He told me Jim and Lonnie aren't going.  I thought Jim said he was but Lonnie just had surgery so he's out.  I think Don intends to go.  Alan said he's not staying for relays which is unfortunate.  Marcus seemed sure he was going but has yet to race since Penn, and now most of the opportunities have past.  Don't know about Rob, Corey, Ron, or McDuffrey.  Not many have signed up for Spokane but on time entry is still open for 2+ more weeks.

I'd like to workout today, Tues but I really need to respect my recovery, maybe just bike, and do resistance.  A nice cool moist pattern is in the offing for the next 2 days, high temperatures not expected to be over 81º.

Alan said I shouldn't do a lot of volume, less is more.  He suggested workouts like 2 x 200m near full effort with very short rest like 30 sec.  That is similar to one I've done, the 3 x 150 with 30 sec rest.

I still think there is a place in my workouts for over distance, long split intervals, tempo.  I also think the neg/even split 400s are good to work on the second half of my race, or 400s with the first 200m 2 seconds off race pace (28). 

Still light, 142.6 this morning.

Sunday, June 10, 2018

Meet report - USATF GA Assoc. Masters

No Gain

400m - 56.82
200m - 25.32

A combined difference of less than 0.2 sec off what I ran last week.  I guess maybe it's hard to improve when running three 400 and two 200m races in 14 days.  Still, disappointed.

with David (M48), he got me by a tenth 
In the 400m, I was racing M48 David, a guy who beat me 2 weeks ago by a half second so I tried too hard to make the split up on him too soon, so I suffered in the end.  Didn't feel as comfortable as last week.  I'm going to have to be more patient.

I almost got to race Emma in the 400m, 100/200 W45 Champion in Perth, running in her last meet as a W45... she turns 50 this week.  They were going to put her in with the guys since no other woman showed up, but at the last minute, a lady showed up and she got in a separate heat.  Good thing, because she would have beaten an M42 guy in our heat.

The 200m in lane 5, I had David to my outside in lane 6 and we fought the whole way down the stretch.  I think that may have caused me to tighten up a bit near the end.  Pissed that I ran 0.02 slower than last week.  Just a slightly better finish would have made the difference.

In both my races I raced M51 Karnell, I think he's the fastest M50 in the world right now and could conceivably win world and national championships in 5 events if he wanted to: all the sprints and hurdles.  He put on an awesome display:  52.46 / 11.31 / 23.17.  11.31 100m after running a 400m!

I saw Rohan for the first time in a while.  He beat me in the 200 at SE masters 7 years ago.  Good to see him back.  He was the only guy in my age group, he ran 26.1.  (I went back and looked, I ran 25.34 at SE Masters in 2011 ... my first yr of Masters track, faster today 7 yrs later). 

It was a really low turnout meet, only one heat of everything.  Hard to even know anything was going on if you were driving by.  By 1 pm for the 200m, it was 92º+ with a blazing sun.  I stayed to cheer on a 71 yr old guy run the last event of the meet by himself in hellishly hot conditions - the 2000m steeplechase, almost no one was there by that point.  Gotta love this sport.

My feet are getting beat up so I need to rest today and hopefully be back out tomorrow night.  My next meet is 2 weeks away and I hope to get a good training cycle in leading up to that meet and make some gains.  That meet has the 400 and 200 on Sat and Sunday, and I will have some really good competition with Stanley in the 400 who is now M55, 2 yrs ago he ran 55.55 to break my state record.

Just shows me the way to improvement will not be easy.  Guess it never is.

Julia, me, Emma, Rohan, Karnell