Wednesday, June 21, 2017

event run abandoned

Longest day of the year, nice to go to the track at past 7 pm with my sunglasses still on.  Low 80ºs and fair, but humid.

I may not race this weekend.   The quad... still.

It felt OK Monday and today in warmups, but 100m into a planned race pace 300m event run, I felt it so I pulled up.  It's actually not bad, feels almost like a shin splint, but on my thigh.  I could have probably made it through the 300m but I shut it down after a 13 sec 100m on the turn from the 400m start.  I feel it in the 'kick out' movement when digging hard.  Doesn't really feel so much like a tear, just a minor strain.  If I had done my prehab exercises yesterday, it probably would be fixed.  After a difficult and frustrating day on my feet working on my pool, I guess I just forgot to do these exercises.

So, after the abandoned 300m ... I just did a light workout, then left.

Hoka trainers on 
400m warmup, stretches, drills 
3 x 60m striders 
Puma spikes on 
2 x 60m accelerations 
100m on the turn - 13  
Hoka trainers on 
2 x 200m w/ 30 sec rest - 30, 30 
6 x stadium stairs, high knees
The only reason to race the 400m on Sat. is to get a race in before Nationals.   The only reason to run the 200m would be to go after the 25 yr old Mathis record 25.0, which I will not get unless I'm 100%, and maybe not even then.

So, I'm inclined to sit this one out because if I injure myself, I could be out of Nationals, because it starts just 18 days after Sunday's 200m.   I really would like to run that 200m since the conditions look good and the track was just resurfaced.  The meet is pretty meaningless except for the records.  This quad is not really to the level of 'an injury'... and if Nationals were tomorrow, I would wrap it and race, no question.  I can run at 60 sec 400m pace with no issues, it's just top speed where I feel it.

I'll decide Friday.

Tuesday, June 20, 2017

less but faster

Nice night at MTSU on Monday, not terribly hot, upper 70ºs at sunset.
Hoka trainers on 
400m warmup, stretches, drills 
3 x 300m - 42.5, 43, 43.5 
I did these much faster than the tempo 300s where I'd be running 16-17 sec 100m pace.  These were closer to race pace but not all out, about 14 - 14.5 sec pace.  After 3 hard ones, was feelin' it.

Was happy to hang with the MTSU elites on the track.  Janet was there... she's the 22.9 200m girl from Ghana, going to the World Championships.  Elliot Rutto was there just a day before he leaves for USATF Nationals this week.

The quad is still sore but only hurts a little when acceleration from blocks or running full speed.  I expect it'll be fine by tomorrow.

I'm making an effort to get my weight under control.  I hope to be lighter next meet.

Unfortunately, my competition, Stanley will not be racing in the TN State meet as expected.  It takes a little pressure off knowing I will be not competing, but merely running a time trial on Saturday.  I think only 4 are signed up in my age group.

Janet, probably one of the fastest women in the state...  she's shorter than me but I think her legs are just as long if not longer... she's an 11.5 / 22.9 sprinter, close to world class.

Sunday, June 18, 2017

AL State Games - meet report

It was pretty much a bust for me.   I had a sore quad going in and was a bit conservative in the 400m.  I ran a 56.99, finished strong and wasn't all that tired.  I thought my time would be better since I finished strong, but I guess my first 200m was too conservative.  It's about what I expected but, a half second faster would have been more encouraging.  I still have time before nationals to get my shit together.

I should have never run the 200m.   I had a sore quad going in and was a bit tentative.  After not a really good start, I felt a little pain in the opening acceleration and almost pulled up.  But I decided to run it to the end.  It felt terrible, not so much the quad, but my form and the race in general.   Very taxing to wait 4 hours in about 90º weather, and have to warm up a second time after a 400m.  Like I said, it was a bust.  Very slow time: 25.69.   Oe of my slowest 200s in my masters career.

I got back to Sewanee in time to get a weight workout in tonight.  Did quads, glutes, and abductors... and a lot of stretching.

One thing is for certain, when I'm confident in this quad, which I think I will be in a few days, I really need to start running fast.  50s to 150s.  Monday, I'll probably do my usual 4x 300 or something like that.  Maybe take more rest and run faster.

Next two weeks I'll be stuck training in the much hotter and humid lowlands of Murfreesboro.  Probably good since LSU will be like that.

Been more disciplined in my diet, weight is coming down.

Thursday, June 15, 2017

brief speed workout

Cool and foggy after the rain here in Sewanee.... 65º and damp.  Very quiet.  I wanted to do low volume and put the spikes on tonight but nothing at full speed.
Hoka trainers on  
400m warmup, stretches, drills 
3 x 60 accelerations 
Puma spikes on 
negative split 400m - 59.2  (30.5, 28.7) 45 sec rest / 100m - 15 
2 x 50m from blocks 
100m from blocks on the turn - 12.8 
200m from blocks - 26.2
Was a bit disappointed in my 400m.  Was expecting to run 58 (30/28).  It somewhat confirmed to me that the last 100m still feels hard whether I run the first 200m in 26 or in 29.  (SO, might as well run it in 26).  Anyway, I punished myself after the 400m by sprinting a 100m with 45 sec rest.   Still have work to do but I have been putting in the time.  5 of the last 7 days on the track.    When in shape, I once ran 3 x 400m at 57+ ... all under 58, (long rest).   Not there yet.  Maybe a tad over-trained this week, but it never seems enough.

The rest of the time, I just did technical work, practicing starts and getting into my float.  The last 200m was decent, felt ok.  It was just about where I should be at 400m race pace, around 26.   (I was 25.4 in Daegu at 200m).

Beginning to get down in weight.  Went to bed Tues night at 150.5.  Will go to bed tonight about 147.5.

Wednesday, June 14, 2017

tempo 300s

Mid 80ºs and humid at the Dean Hayes track.  Heat index about 90º.   I did the usual ...
Hoka trainers on 
400m warmup, stretches, drills 
4 x 300m w/ 2 min rest - 49.5, 50, 51.5, 50 
200m - 26.5
The 300s were just slightly slower than last week.  The 200m felt ok.   Still think I have a lot of work to do.  Part of the problem is that I'm just too heavy.  145.3 lbs after workout and not eating all day.  My daily range has been 145.3 - 150.5, at least 2 lbs too heavy.  I know what I have to do and I'll get there by TN State games in 10 days.

Not expecting to break 56 this coming weekend, but just want to get a race in.

Monday, June 12, 2017

volume tempo

A repeat of the killer volume tempo that I've done just 2 times previously.   This time, it was in 90º heat.   Mid 80ºs and humid with a heat index in the low 90ºs at the Dean Hayes track near sunset.  I was glad to have my colleague Jacob, a distance runner join me in this hard workout.

It's not the volume or the speed that makes this a tough workout, it's the 3 min rest in between.   Not hard for a distance runner but a bitch for me.

Hoka trainers on 
400m warm up, stretches, drills 
600m, 600m, 400m, 400m w/ 3 min rest in between - 1:56, 1:59, 79, 78 
2 x 100m - gradual acceleration to full speed

This was slightly slower than the last time I did this about a year ago.  (Just 3 seconds total over the entire 2000m).  But, I got it done.   After a rest, running the 100s felt strong, especially the first one.

It's been a good hard last week of training, I hope it pays off.  I often think that at some point, I'll work my ass for nothing and still run slow.

144.5 lbs after workout, still a little heavy.  Probably because I've been eating too many starchy peas and beans.  Need to cut out those carbs and make salads or go with green beans.   Eating steamed vegetables and shrimp with garlic sauce tonight.  The rice that comes with it goes right in the garbage.  Instead, a piece of salmon.

I'm actually surprised to see that, even after the National Senior Games, my 400m time from over 3 months ago is still #1 in the world in M55, by over a second:

Saturday, June 10, 2017

event run / split 400, 200s

A super quiet picture perfect day at the Sewanee track.  Windless and in the upper 70ºs.  No one there except one guy who was wearing a Sewanee Track T shirt.   He introduced himself to me, it was the Sewanee Athletic Director.   Nice guy, about my age.  I thanked him profusely for leaving the mens room at the track open.  He completed his 'workout' which consisted on walking around the track twice.  Then, I was alone at last.  

Time for a speed test to see where I am.  So, I broke out the blocks and spikes.  I brought my paraphernalia that I use to prep for all out sprints ... my roller and rubber tubing that I use to 'active' the hams and quads.
Hoka trainers on 
400m warmup, stretches, drills 
3 x 50m strides 
Puma spikes on 
3 x 40m from blocks 
100m from blocks at 400m start - 13 
Event run: split 400 - 300m / rest 60 sec / 100m - 41, 14.5 
Hoka trainers on 
3 x 200m w/ 1 min rest - 30, 32, 30
I was a bit nervous before my event run, cowering from the pain.   But, it wasn't too bad and after the 300m, I ran a good hard 100m after 1 min rest to complete the split 400m.  I'm about a second off where I was at peak season.  I think I could break 57 but probably not 56 at this point.  My 200m split was a half second off at 26.5 ish and my 300m split was 41 or possibly just a few tenths under, like 40.8.  Assuming a 15.5 last 100m, that's about 56.5 pace.

I took the spikes off and wanted to do a bit more suffering in anticipation of a day off tomorrow, so after about 15 min rest, I did a 3 x 200m tempo set w/ 1 min rest.  To bring that last 200m in at 30 at the end was a ball buster.

I feel pretty good, a lot better than after doing the volume workouts where I feel as if I've been flogged and scourged.   Will do some weights tomorrow before I head back to the lowlands.