Friday, May 25, 2018


Mid 70s, cloudy, humid and calm in Sewanee.  Took my time warming up and set about working on my second turn form.  I was a bit worried about my feet yesterday, as I was limping after Wed's tough workout, but the feet held up ok.  All systems go for Sunday's outdoor season opener.
Hoka trainers on 
350m warmup, stretches, drills 
2 x 100m strides on grass - 14.5, 13.3 
2 x 250m from the 300m start - 34.2, 34.8 
Puma meet spikes on 
250m from the 300m start - 32.06 (3 step flying start)
I got lane 7 for Sunday's meet so I trained in lane 7.   For the first 2 250s - (100m straight-100m turn-50m straight), I tried to run the first 100m in about 14 and the second 100 in sub 14, really focusing on form on the turn.  I've had trouble with form and balance on the second turn, so I tried to increase effort while maintaining form and relaxation.  Running the turn in lane 7 seemed a bit easier than the inner lanes.

For the last 250m, I put my treasured bright green Puma spikes on.  I wanted to see how the plantar insert would work.  (Wow, these spikes feel so much faster than my half size big and padded practice spikes!)  I'm not sure it really helps but it does give me a sense of security and it worked fine.  I timed it precisely with stopwatch in hand.  Even with the 3 step flying start, a 32 sec 250m is definitely sub 57 pace, and a nice way to finish a workout.  I was surprised at the time.  I expected about a 33.

Here's the kicker:  142.9 lbs after workout.  Finally, race weight.  It was a bitch to get here.  Finally.   I celebrated this morning by eating the first bread I've had in 2+ months. 

Atlanta Relays
I'm the oldest guy registered for the meet.  Paul B., who has always given me a close race, is the only other M55 guy in the race.  As I mentioned, I got lane 7.  Paul is in 1, and teammate John C., driving all the way from Phily, is in lane 6.  John usually runs 54-55, Paul around 57-59, and everyone else is seeded at 52.  So, I won't be running blind for long, John will probably catch me on the back stretch, although we've been known to run run similar for 200m splits.   Weather calls for a chance of rain. 

I signed up for the 200m but am not going to run it.  Foolishly, they are holding 200m prelims on Sat. and I drew lane one.  No thanks.  I might run the 400m/200m next week in Birmingham. 

Wednesday, May 23, 2018

Double session: tempo 300s / event run / hill sprints

With nothing better to do, I decided to a double session today: morning tempo 300s and evening event run / hill sprints.

Last night I did 3x double leg squat jumps, glute machine and calves.  Squat jumps were 2 x 15 w/ 90 and 100lb, 1 x 12 with 110lbs (dumbells).  Glute machine was 1 x 60 w/ 340lbs

This morning was fairly cool, about 71º at 10am with fog lifting, at the track it was partly cloudy, some blazing sun.  I was a bit nervous about doing the standard 4x300 w/ 2min rest... it's always a ball buster and really a standard measurement of my fitness.   Last time, I only averaged 51.1 ... but with 2 1/2 min rest.  This was better.  I pushed my rest down to 2 min and ran faster.  Fastest tempo set of 4x300s w/2m in a year.
Hoka trainers on 
300m warmup, stretches, drills 
2 x 50m striders 
4 x 300m w/ 2 min rest - 48, 49, 50.5, 50 (avg. 49.4)
It was hard but not 'send me to my knees' hard.  I kept telling myself, 'you've got this' ... I really didn't want to bail after 3, so I saved some on the 3rd one, then I knew I had 4.  Just a matter of being efficient and relaxed I guess.

Second session, I did some block starts, a 300m event run from blocks, and some other stuff.  Beautiful evening, mid 70ºs and placid.

Hoka trainers on 
300m warmup, stretches, drills 
2 x 40m strides 
Puma spikes on 
3 x 30m from blocks 
300m event run from blocks - 40.5 (13, 13.2, 14.3) 
150m - 19.1 
Hoka trainers on 
200m hill sprint - 38 
100m hill sprint - 18 
3 x 40m sled pushes (90 lbs)

I fell a half second short of goal on the 300m.  I aim for 40.  My form was a bit off on the turn in the third 100.  But it felt OK.  To save my feet, I only did one more sprint in spikes, a brisk 150m from the 200m start at about 400m pace.  Afterward I put the training shoes on and ran two hill sprints on Roarke's Cove.  Then went back to the football field and pushed the weight sled a few times.

It was a good day, but hard on my feet.  The morning workout was encouraging, made me consider going to Spain for worlds.  We'll see how these next races go.  I might consider it if I can run in the 56s.  But haven't done that since last yr.

Weight is getting better, 144.5 lbs after workout.

Monday, May 21, 2018

negative split 400s, 200, split 400

Warmer today, about 81º and sunny at Marist when I began my warmup, falling to 76º and cloudy by end of the workout.  Second day in a row and it felt really hard today.  Started with 2 negative split 400s, first 200 easy, accelerate on the second 200. 
Hoka trainers on 
400m warmup, stretches, drills 
3 x 50m strides on grass 
2 x 400m - 61.8 (32.3, 29.5), 62.8 (32.8, 30) 
200m - 26.8 
'split 400m'- 300m - 45 / rest 1 min / 100m - 14.5
That last 100m was really hard.  Any workout that starts with a hard 400, everything afterward is harder.  Plus, I was a tad sore from the speed work I have been doing, and eating less to get rid of this last few lbs.   Not an accurate scale here but in the 144s after workout.

Sunday, May 20, 2018

shake out & speed

After a rainstorm, I went to the Marist school for a light workout.  It was nicely cool, low 70ºs with an occasional sprinkling of rain.  With the sun setting, steam coming off the track and the sky half dark and threatening with the sun peaking through, it made for an ethereal scene.  The track has a lightning detector on a tower that was sounding a loud horn.  A bit disconcerting ... but I proceeded to finish my warmup.  Didn't want to do anything too heavy today but I brought my race spikes and I put them on for a few brisk runs.  I meant to pace a 100m and 200m at 400m race pace from a 3 pt stance start beginning at the 400m start.  I timed each.  Surprisingly, and I was way ahead of my splits while holding just a tad back and trying to relax. Felt good.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 200m relaxed - 27.8, 27.9 
Puma spikes on  
2 x 40m accelerations 
100m on the turn from the 400m start - 12.62 
200m on the turn from the 400m start - 25.12 
Hoka trainers on 
2 x 100m striders on grass for form
That 200m surprised me.  It wasn't a customary 3 step flying start.   It was from the line, 3 point stance.   Add 0.3 for reaction time and I'd still be below 25.5.  And... I wasn't giving it all, and without blocks.

Still undecided about the all-comers meet Tues.  It would probably be better to go out again tomorrow and train M, W, F this week since my first real race is on Sunday, and just stay out of spikes for the next few days and work hard in trainers M and W.  But my feet held up pretty well in spikes.  The real test however is full speed starts from blocks, which I did not do today.  Anyway, I'll probably not race Tues.

The ethereal Marist track ...

Friday, May 18, 2018

tempo and speed

Nice weather but hit or miss rain in Sewanee.  Low 70ºs, a bit humid.  I had meetings today in the morning and afternoon so I went to the track and did a brief tempo workout.  Unfortunately, the clouds broke and I trained in the blazing sun, although it wasn't too hot.  In the evening, I went out again thinking I should do a bit more, so I did a double session. 

Hoka trainers on 
400m warmup, stretches, drills 
3 x 300m w/ 2 min rest - 47, 48.5, 49.5 
  -- 2nd session -- 
2 x 100m strides, stretches, drills 
400m - 60.3 (28.5, 31.8) / rest 2 min / 100m - 14.5 
2 x 100m - 12.71, 12.59 
3 x 30m starts from 3 point

Feet are taking a beating with these workouts.  I was shooting for 28/30 in my 400.  Was way off, didn't even break 60... however the track was wet, in training shoes, and it was my second workout of the day.  (Last Jan I ran a 59 in similar conditions so I'm still not there yet).  Still, a very poor last 100m.  Almost stopped at 350. 

Yesterday it rained all day but I still went to do 30 min on the Stairmaster last night on my day off.  I needed to burn some calories.  It's been impossible to get this last 5 lbs off.  About 148.5 after dinner.  I need to bike or do something on my days off. 

Wednesday, May 16, 2018

quality long sprints - 5,4,3,2

On the track at MTSU with Jacob.  A few MTSU elites were there including Janet.  It was nice, upper 70ºs and cloudy, medium humidity.

We did hard long sprints with nearly full rest in between.  It was made even harder for me since I did over an hour of work on my feet around my house, mowing and pressure washing, just before.
Hoka trainers on 
400m warmup, stretches, drills 
500m - 79.5 
400m - 61.5 
300m - 43.5 
Puma spikes on 
200m - 25.5
All sprints were run with a three step flying start (as usual).  Decided to let it rip on the last 200m and put the spikes on, gave Jacob a head start and almost caught him.  He was a huge motivator for me.  Was with me on every last 100m.  The first 500m I started too fast, ran the first 100 in about 14 and my last 100 was about 17.5.  The 400m felt a bit better, more even.

I look at this and think, 'wow ...  amazing how exhausting 4 sprints can be.'   Still overweight.  145.2 after workout.  Should be in the 142s after a hard workout.  But, this is really early season.   I could race a hand-timed all comers next Tues, not sure if I will.  Still planning to race in 11 days at ATL Relays.

Monday, May 14, 2018

speed endurance and speed

Warm today, clear, 85º in Sewanee but not super humid, falling to 80º by sunset.  I brought my spikes but didn't use them, also I forgot my newer training shoes and I did my workout in my oldest pair of Hoka Clifton 3s.  (I usually use an old pair to warmup and change into a new pair for the intervals). 

I felt a bit sluggish and took my time warming up.  A little heavier than last time, I was surprised to have run as fast as I did.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 50m strides 
500m - 77 (61, 16) 
'split 400' - 300m / rest 1 min / 100m - 43.5, 14.5 
150m  (3 step flying start) - 19.18 
100m (3 point stance start) - 12.75
Was surprised to beat my goal of 78 in the 500m, and good to get the last 2 sprints at a good tempo, which I timed with stopwatch. 

Last night I went to the weight room and did 2 sets of glutes and 1 set of single leg squats (which I cut short on the right leg due to a little knee pain).

145.3 lbs after workout.  Ate a lot last night.  Tonight will be better.