Sunday, July 22, 2018

Speed test weekend - test #2

I'm good to go.

On the brand newly resurfaced SAS track this evening in Sewanee.  First hint of fall in the air today, was in the upper 60ºs by the end of my workout.  Cloudy, light breeze, rain in the area, felt cool.  Wore my sweats for the first time in a while.  I warmed up, measured the track with my wheel, and waited until almost dark to do my main event run. 

This final speed test consisted of full power starts from blocks and a 350m event run.  I was a half step off my goal of 48, call it 48.2 for the 350m.   Still, a pace that should be definitely in the 56s.  No strains, problems or vulnerabilities felt.  I passed my tests, I'm racing. 
Hoka trainers on 
400m warmup, stretches, drills 
50m strider 
2 x block starts 
Puma spikes on 
50m strider 
2 x 40m from blocks 
350m event run - 48.2 (13.2, 13.2, 14.1, 7.7) or (26.4 / 40.5)
Above splits are approximate.  I'm not carrying the speed I'd like, need to be sub 48 at 350m to get into the 55s, (but still possible to run 55.9 with at my present split w/ last 50m in 7.7,  or a last 100m in 15.4, which is doable).  I ran a 48 flat 350m (on a worse track) before I left for Perth in '16, and was running mid 55 pace then.

Although I'm not carrying the speed I'd like, this pace was balanced enough where I really did not feel too much fatigue or any rigging at the end of this.  I must be in shape because it didn't really feel all that hard.

Tomorrow, I'll wind down and run 2 race pace 200s, and do some blocks.  This has been quite a training season.  And... a full 6+ weeks after I get back to train for Spain.  Surviving the training is hard part.

140.9 lbs after workout.

Saturday, July 21, 2018

Speed test weekend - test #1

Perfect weather in Sewanee, 75º calm winds. 

This is a critical weekend - the weekend I decide whether to blow several hundred $ on a trip to USATF Nationals in 4 days.   It's pretty insane to think I'd be competing at Nationals having done zero full speed work for 5 weeks.  So, I was nervous before today's workout, afraid of the result and afraid of getting hurt, but I passed test #1 - fitness test.

The reason I was nervous about this one is because this is exactly what I was doing when I pulled my ham on June 15.   A near even split 400m... easy first 200 in 28, followed by a 200m in under 30 = 58 400m in training shoes.   I did it.  Although a few tenths short, it was ok.

Hoka trainers on 
400m warmup - 87, stretches, drills 
100m - 13.9, 13.1 
400m - 58.2, (28.5, 29.7) 
200m - 26.56  (~ 400m race pace)

I felt not full out on that 400m, was a bit spooked by doing that workout again, so I think I'm near the shape I was in when I injured myself.   Probably no better though.  Likely won't be running under 56 this week if I go. 

I was trying to simulate 400m race pace on my last 200m.   Came pretty close.

Tomorrow will be an event run in spikes and some block work.  It'll be the first full speed test.  I'll either try and run a 350m in under 48 or a 300m at 40.5.   I think I'll go to the new track at SAS and give it a whirl.  If I don't make my splits, I could try again on Monday night and make the decision then.  Better to test it now and identify an issue than have a problem in Spokane. 

I'm about 80% sure I'm going.  I'll probably not do much on Tues, travel Wed, prelims Thurs.  My toughest competitors are also running the 800m which is Thurs, 2 hrs before the 400m prelim.  Peter is definitely the man to beat, just moved up to M55 and logged a 2:10 800m, faster than world champion Benoit Z. this year.  Peter, Ray, McDuffry, and Tyrone are all capable of 56-57, and maybe more.  I'm hoping some of these 800m guys will scratch after their final, but I'm fine with running a prelim, I think it will help me.  The weather looks crazy.... 95º and sunny everyday.   Dry heat.

Took Friday off so my weight is up slightly, 140.8 lbs after workout.

Thursday, July 19, 2018

split 500, 100s

This is the first consecutive day I've done in a while so I kept the volume down.  I also went swimming again, which is almost a daily ritual.  I'm now running close to race speed and it feels fine.  I think I'll be good to go for Spokane, but still not 100% certain.  I'll decide when I do some race modeling with blocks and spikes this weekend.  Talk about getting it together at the last minute. 

Another beautiful night in Sewanee, 75º calm winds.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 100m - 14.4, 13.3 
'split 500m' - 300m - 43.2 / rest 90 sec / 200m - 29.5 
100m - 13.6 
Felt ok.  Still not pushing near 100% but 13 sec 100s are about race pace.  I really am looking forward to testing myself on Sunday with an event run.  Feel fairly strong and light, from all those hill sprints. 

Including tomorrow, there are 5 days before leaving for Nationals.  I need to take one or 2 of those days off.  Not sure yet, but speed and spikes are on the agenda for Sunday and/or Monday. 

140.2 lbs after workout. 

Wednesday, July 18, 2018


This is beginning to get interesting.  I haven't run at race pace in a month and I'm still considering going to Nationals a week from today.   I feel I'm approaching, if not at full recovery from my injuries.  No sign of any issues in tonight's workout.  Felt fine, although I did not run race pace, but not far off. 

Beautiful weather 75º, less humid at sunset in Sewanee.   I started with 2 100m strider tests... which I passed with no trouble.  Fastest I've run since the injury.   No sign of it.  I can do full hip flexor stretches without any hesitation.   I was going to test myself with a 3 x 400m w/ 2 min rest workout, to see if I could get close to my times for a similar workout before Daegu, but after 2 good tempo 400s, I bailed on the third one, feeling that I had a good idea of my fitness and it would be better at this point to rest and push a 400m a bit faster.  So, I did.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 200m strides - 15, 14 
2 x 400m, 100m with 2 min rest - 67.5, 68.5, 14.5 
400m - 62.5 
The last 400m felt pretty smooth and no issues.  Still running a little cautiously, but will try race pace in spikes by this weekend.  Then, I will decide by Monday night about Spokane.  Even if I'm healthy, I may not go if my splits aren't 'A-game' or if I feel at all tentative.   Either way, I've already changed my flight and decided not to race the 200m.  I feel pretty fit, but we'll see if my fitness translates to speed.  I may get a few consecutive day workouts in between now and Spokane, assuming I go. 

139.7 lbs after workout.

Monday, July 16, 2018

600s, 300

It's coming along.  Not yet ready to pull the plug on Nationals.  The hip feels much better, I felt no sign of the injury today and ran up to 16 sec 100s.  Wed, I'll ramp up to 15 sec 100s and do some tempo work.  By the weekend, it's possible I could be 100%.  But even if I'm injury free, I still may not go if I can't turn a decent event run a week from today.

Hoka trainers on 
400m warmup, stretches, drills 
2 x 100m strides - 17.2, 16.3 
2 x 600m - 1:46.5, 1:47.5 
300m - 47

Still not running fast but certainly recovering faster now from the strain.  Before today, I though my chances for going to Nationals were slim, but today, I felt more hopeful.  Still 11 days before the 400m final, maybe it's enough time.  I'll know more after Friday's workout.

Sunday, July 15, 2018

800m, hills

A hard one.  Relatively cool on the mountain for July, upper 70ºs and hazy with thunder.  I started the workout like last time, warm up then striders, then an 800m.  But, I left the track while I was ahead and went to the hill.

Hoka trainers on 
400m warmup, stretches, drills 
3 x 100m striders - 19, 17.5, 16.5 
800m  - 2:33 
4 x 200m hill sprints - 41-43

I ran faster than last time out and wanted to do more on the track but I didn't so as not to irritate the hip flexor.  I can still feel a general soreness but no sharp pain.  I can run in a way where I emphasize good form, tall running, quick recycle, slightly shorter stride, and it puts less pressure on the hip flexor.  I wonder if my injuries come from bad form?  

I'm running out of time.  My feet are hurting from the volume and the street hills, and I'm not anywhere near race pace.  Nationals are just 11 days away and unless I see dramatic improvement in this injury, I'm not going.  I'll make the call fairly soon.  Spoke to Emma today, she's not going and urged me not to risk it.  Still not ready to pull the plug but these next 2 - 3 workouts will tell me what to do.  Feel fit but not fast.  

140.5 lbs after workout.

Thursday, July 12, 2018

striders, 800m

Really feeling like summer today, mid 80ºs and humid early evening in Sewanee.   My quads and calves were predictably sore from yesterdays massive stadium stair workout.  Probably shouldn't have done 30.  Just trying to make up for lack of track work.

I tested the injury tonight, it's improved but a long way from gone.  After warmups I started 100m strides gradually getting faster, 20,19, 18, 17.   No faster than 17.  So, that's certainly fast enough to run foundation, so I ran an 800m hoping to exercise my aerobic system a bit.  Taking it relaxed and not fast, just 76 400m pace (19 sec/100m), happily ... I was able to run without feeling the injury at all. After the 800m, I rested 3 min and did a 200m at 34 pace.  I did feel the injury for the first time in this last interval, probably should not have run it, but it's ok, it wasn't bad.  Went to the weight room afterward to do the peripheral muscle groups.

It's going to be a last minute call for Nationals.  The race is 2 weeks from today and I'm no where near able to sprint.  If I can't sprint in 10-11 days, I'll cancel.  I don't want to go out there and re injure it.  I should change my flight now and come home Sat. and save a few hundred and not run the 200m.
Hoka trainers on 
400m warmup, stretches, drills 
4 x 100m strides - 20,19,18,17 
800m - 2:34 
   3 min rest 
200m - 35

I'm reminded that hills and stairs and bike are no substitute for the specificity of track sprinting.   Better than nothing and I'm still in top shape... considering.  140.7 lbs after workout.