Friday, August 26, 2016

swimming and resistance, Perth

Did a long lake swim today, 3/4 mile.   Also, one set of resistance - hip flexors, quads, hams, chest.

The Competition in Perth

Was looking at the competition in Perth now that registration is complete.   It's every bit as competitive as Lyon was, especially the 200m.   There are 15 guys seeded at 25.10 or less!  Of those, I think 5 including myself are bonfide and the rest are fakers.  (Based on Mastersrankings - what they have logged in the past 2 yrs).   The 400m, there are 9 seeded at 56.0 or less.  Of those, I think about 5 are bonefide including myself.   There are well over 50 total competitors in each event.   Today, I ordered my uniform from USATF.  Looks like the red USA 2012 Olympic uniforms.

So, it's going to be tough to snag a medal.   Me, Corey, and Ken are the only real US 400m runners.  Hopefully we'll be able to draft someone like Don to join us in a 4x400.    I think I should be on the M55 4x100, definitely faster than the 4th and 5th guys they listed in the article in on the relay pools, and ... I was on the team that set the M55 AR in Lyon.

Thursday, August 25, 2016

tempo 300s +

81º and extremely humid with rain showers in the area in Sewanee.  I wanted to do a little less volume today since I was still sore from strength training.
Hoka Clifton 1s on 
400m warmup, stretches, drills 
4 x 300m w/ 2:15 rest - 48, 48.5, 49.5, 51.5 
200m - 26.5
It was a bit of trouble training during the Sewanee football practice with people obliviously walking across the track... but I got it done.   Saved enough to run a hard 200m in the end.

Registration now closed for the World Championships.  The 200m looks tough, several bonefide sub 25s, and Don will be there.   Doesn't look like we have enough guys to run a 4x400 unless we draft a 100m guy.   Will look at the list in more detail later but there looks to be a healthy turnout.   About 55 people in both the M55 400 and 200.

Wednesday, August 24, 2016


Monday did a 2 set workout - abs, adductors, hip flexors, calves, quads, and hams.  Tues, track and stadium stairs at MTSU.
Hoka clifton 2s on  
400m warmup, stretches, drills 
800m - 2:31 
12 x stadium stairs
Hadn't run stairs in a while.  It kicked my butt, especially after a hard  800m.

Monday, August 22, 2016

weights, thoughts on WMAC Perth

I'll be back in the weight room tonight for the first time in a while.  Don't want to do too much because I'm planning on stadium stairs tomorrow.  

Registration for World Championships closes in 3 days and there is a much smaller field than last year, but every bit as competitive.  Unfortunately, it doesn't look like there will be enough USA sprinters to field any M55 relay teams.  I may end up joining the M50 team if we have a relay at all.   So far, the WL M55 400 guy is there, plus the defending Silver medalist.  Seven in all so far have seeded themselves at 56.0 or better.  Of those, I think about 4 or 5 are legit.  In all, 40+ entrants in both the 200 and 400 representing Australia, Jamaica, Canada, Japan, New Zealand, Germany, Italy, Great Britain, Chile, Finland, Slovakia, Mexico, Brazil, Sweden, Sri Lanka, Estonia, Columbia, Mauritius, Peru, Argentina, USA, and more... enough for 3 rounds of competition per event.   I expect there will be a few more entrants in the next few days.   

Sunday, August 21, 2016

6,5,4,3 ladder speed endurance

74º today after a heavy rain shower in Sewanee.  Ran everything with good effort.
Hoka Clifton 1s on 
400m warmup, stretches, drills 
600m - 1:46 
500m - 83 
400m - 63.5 
300m - 44.5
Again, I took healthy recovery time in between.  It still hurt plenty.  Third workout on this every-other-day regime.  I wonder if it's too soon to put this volume in considering the lack of down time the last 10 months.  I don't want to break myself so I'm going to keep the every other day regime but add a light day and a strength day for hills or stadium stairs.  9 full weeks before Perth.

Friday, August 19, 2016

Speed endurance

A relief as the weather was a bit better, mid 70ºs with a light rain in Sewanee.  So much better than what I've been in lately.  First time out this month on one day of rest.
Hoka Clifton 2s on 
400m warmup, stretches, drills 
800m - 2:29 
3 x 300m - 42.5, 43.5, 43.5

Ran the 800m briskly and really pushed the 300s about 90%.  Pretty fast considering training shoes, a wet track and following a tiring 800m.  It was the first time I've run anything close to race pace in a while, and this wasn't really race pace.  Again, nearly full rest in between.  Still haven't done any of the painful tempo intervals yet.

Still 9 full weeks of training before Worlds.  Registration closes in less than a week, so we'll see who shows up.

Not happy with my weight but still eating bread and stuff.  Also, haven't done much strength work besides abs lately.  Need to get to the gym.  144.9 lbs after workout.

Wednesday, August 17, 2016

even more foundation in the heat

87º,  humid, heat index in the 90ºs but it felt much hotter in the blazing sun at the Sewanee track.  Was hoping for the predicted showers, but they never came.  Going to miss watching the Olympics, but won't miss working out at mid day.

Hoka Clifton 2 trainers on 
350m warmup, stretches, drills 
4 x 600m - 1:48, 1:51, 1:50, 1:48

I took about full recovery on these, about 15 min while I cowered under the cooler Sewanee stone bleachers.   Was going to do 5 x 600 but my foot was starting to hurt and I'm thinking I'll be going to begin to train every other day ... on my road to Perth.  So, I'll be out there Friday afternoon.

144.5 after workout