Brief fast workout

Sprints at 95% with blocks.

700m warmup, stretches, drills

Puma Bolt spikes on 

200m - 26 

2 x 100m - 12.5, 12.5

The 'ape start' seems to work.  Need more practice.

Cool Fri track

Unseasonably welcome coolness - 66º at 5pm.

No time to do more or write much

Warmup, stretches, drills 

Saucony spikes on

500m - 80.5 

400m - 59.5 

300m - 44

300s

Amazing I had time for this workout and to make this post.   My 4th day in  row of track workouts.

600m warmup on grass, stretches, drills

 saucony spikes on

4 x 300m - 41.5, 42.5, 43, 42

The goal was 300s at 14sec 100m splits - 42 sec., or about 57.5 400m pace.   Getting faster.   Hope to maybe squeeze in some stairs or 200s on Friday or Sat.

Feel good, the legs feel less sore than earlier this week.  Still heavy, 142 after workout despite very light eating today.

Tennessee Guitar Festival week is on.

400s under a painted sky

Since I'll be running 4 consecutive days, and the fact that I hate pain, I'm dialing back the quantity this week.   This is Guitar Festival week and I'll be probably taking Thurs and Friday off, but ... I'd like to hit the stadium stairs possibly Friday morning.


Severe thunderstorms were approaching at 6:45pm tonight, about the time I start thinking about getting ready to leave for the track.  But, the line of storms parted, allowing a break to hit the track.   At sunset, it made for a spectacular sky, with sunset, lightning, and a rainbow, all at the same time.  There was a clear patch of blue sky over the track ... like being in the eye of a hurricane.

I did 3 x 400 - fast.  All about the same time but each one was progressively harder.

500m warmup, stretches, drills

Saucony spikes on

3 x 400m  - 59, 59, 59.5

blocks starts

I also did a few "Ape starts" from blocks.   Interested to see how this new technique works in competition.

I probably should do one set of resistance tonight as well.   Heavier than I'd like to be:  142.2 - after workout and before dinner.  I don't feel quite as fit as I did 6 weeks ago, and I'm a good 4 lbs heavier than last year at this time when I ran my PR 400m of last season, but I'm definitely more muscular.

I have the opportunity to race 3 weekends in a row beginning June 10.   Definitely will do the first 2, not sure about the 3rd.

500s, starts ... In between showers

An evening thundershower dropped heavy rain for 30 min, cooling the temp down 10º from 85º to 75º.    It stopped, leaving a wet track and an opportunity.

450m warmup, stretches, drills

Saucony spikes on 

3 x 500m - 81, 83, 88

blocks starts

I wanted to do 4 x 500,  but a vivid bolt of lightning and a menacing sky sent me cowering to my car.   I set my 500m goal to 80 - 64 + 16 (400/100) or 16 sec 100m splits.  I was slow, especially on the last one.   I was saving some for one more.   I went to do blocks and expected to do one more 500 but another storm came.

Blocks 
I experimented a bit with the new starting technique that uses 'arm push off' from slightly bent elbows.   It seems to work well and lengthens the first step considerably.  Since I use a 'bunch start' with my feet close to the line, upon 'set position', I am leaning considerably over the line with my shoulders and head.   With my shoulders forward of my hands, and considerable weight on my hands, the arm thrust helps propel me forward and upward, so the chances of stumbling are less and the first step is lengthened.  It enables me to put my front foot even closer to the line and the feet a little closer together - making it more of a double leg thrust.   It feels strong, animalistic ... since I am bolting from 'all fours' ... the way an ape might begin a charge.   Hence, I will call this new technique - the "Ape Start."

Back on the track...

Hot and heavy ... 85º this evening.   After a day on the lake, hiking in the woods, and eating too much, I hit the track... weighing 144.6 lbs.

I took a conservative pace, not wanting to get beat after just one run.   I did 600s with a 36 sec 200m pace, or a goal of 1:48.

500m warmup on grass, strertches, drills 

Saucony spikes on

3 x 600m - 1:47, 1:48.5, 1:50.5

200m - 27

The knee issue is still there but strangely, it hurts sometimes while walking, but not when sprinting.  It is a little annoying but never constant.  

Looking forward to picking up the pace and getting a bit lighter.  Going to work on my starts.  Going to be hard to get light with the Guitar Festival coming up.    Iska is making rum cake.  

Weights, resistance, time off from the track

I'm going to take a day or more off from sprinting to give the aches and pains a chance to subside.  Today, I'll be going to the weight room to work on upper body.   Earlier in the season, I had some left knee and hip pain.  That has gone away, and now it's my right knee that intermittently acts up.   Nothing serious, but I want to put in some really good training by early next week, so I'll need some recovery.   I will probably run next early Saturday morning ... I may even wait til Sunday night.

The butt busting resistance exercises I do, don't engage my knee, so I can pump glute til it burns.   Want to do some plyos, stairs and blocks, along with some really good 'quantity work' (600s, 500s) next week.  The quantity work is the hardest, I think it burns the most energy.  Pure torture to do in the heat.

Off to the lake on Saturday for an overnight trip.  Summer is here (mid 90'sº the next 4 days) so I may shift to sunrise workouts in June.

This coming week is going to be difficult with my schedule.   Guitar Festival starts Thurs 5/31, guests arrive 5/30, and I'm teaching my last 3 classes Tues - Thurs at 8-10:30 am - same week.   Thursday - Sat may have to be days off - concerts every night.   I might be able to squeeze in an early morning workout Sat 6/2, but may have to wait til Sunday 6/3 at sunset.  Monday, June 4, Gov's School starts.   I don't have to teach til 11 am, so I can workout early and rest before going in.   It'll take some planning but I'll figure it out.  The Guitar Festival is one constant 3 day party of food and drink; but last year, I stayed disciplined and ran 55.54 400m at SE Masters one week afterward.

On top of all that, I need to practice guitar.   I've a performance coming up on 6/6.