Saturday, November 18, 2017

600 / 300s

Warm at the Marist School, mid 60ºs.  Busy so this is the first workout after a 4 day rest and after gaining weight due to party leftovers.  I definitely struggled today, despite laying down a decent 600m.
Hoka trainers  
400m warmup, stretches, drills 
600m - 1:45 
2 x 300m - 49, 46
The first 300m was a bailout, it was supposed to be a 500m.   I had planned a 600-500-400 workout but just didn't have the mental fortitude to suffer a 500m after a hard 600m.  So, I bailed after 300m, and finished with an uptempo 300m.  Normally this type of workout wouldn't kick my butt so much, but I'm still 5 lbs overweight and not in condition.   It's going to be a long way back.

Monday, November 13, 2017


Brisk cool day on the track, 48º and a light breeze but sunny on the Sewanee track.  Volume day.
Hoka trainers on 
300m warmup, stretches, drills 
3 x 600m - 1:51.5, 1:53, 1:55

Not my fastest set of 600s but glad to get it done.  My back feels much better and my hip is almost ready to go.  Still no fast intervals, just doing this foundation.  Soon will need some hills and limited rest tempo intervals.

Still about a month away from spikes and any real speed work.

146.7 lbs after workout.

Saturday, November 11, 2017

Brief but hard

Friday, I squeezed in a workout despite a buy day in Sewanee.  It was sunny, light breeze but cool, temperatures falling into the upper 40ºs by late PM.
Hoka trainers on 
400m warmup, stretches, drills 
500m - 84 
300m -  45.5
Doesn't look like much but it kicked my butt.  Just a testament to how slow I am and how far I have to go.   Ran way short of my goal, was hoping to run 81-82 in the 500m.   Hard to image I ran a 500m in spikes in 73.6 just 3 months ago.  Working around the house so my feet were sore.

It's still early but by Dec., I need to be running faster and adding some hills.

147.1 after workout.

Monday, November 6, 2017

Foundation ... again

Same workout as last Monday, even a bit faster.  On just 2 days rest, which included several miles of hilly bike riding, I did a volume workout today.  Beautiful unseasonably warm peak color fall day, 71º in Sewanee with light winds.
Hoka trainers on 
350m warmup, stretches, drills 
800m - 2:41.5 
600m - 1:52 
500m - 84.5
Happy to get this one done.

Woke up rather heavy after late night eating, and a dinner at the amazing Atlanta Botanical Garden.  Wow, that carmel custard was good!   150 lbs out of bed and still 147.4 after workout.  Still not losing the weight, dinner tonight at Sewanee was broiled redfish, vegetables and Key lime pie.  Very good.  However, I can feel the body beginning to respond a little to the training.  Still a while before I will start running fast, but I can see a bit of improvement.  Tomorrow, I'll hit the weights and maybe Stairmaster and be back on the track by Friday.

Got plenty of time.  Over 19 weeks until indoor nationals.  It looks like the next 2 indoor nationals will be on flat 200m tracks.  BAD idea.  Forget about breaking any relay records.

Friday, November 3, 2017

baby steps...

After just 3 days rest, back out for a short one.  Sewanee is warm and humid for Nov.  Mid 60's and rain ending.  Beautiful fall colors and fog in the cove.  I did low volume, brisk tempo.

It's Homecoming weekend in Sewanee and I was happy to have the track as the football players weren't practicing.  They were under the stadium in street clothes in one of the dingy rooms under the stadium engaged in some weird ritual ... probably some silly Homecoming tradition.
Hoka trainers on 
400m warmup, stretches, drills 
400m - 65 
300m - 46
This felt way harder than it should have.  I'm still not 100% but better.  Have been doing no weights for 2 weeks except some pull ups and core at home.  I'm no where near the fitness level to do a tempo set of 4 x 300s w/ 2 min ... or the like.  I need to start cross training on the stair master and weights 2x a week with my 2x a week on the track.  It's still early, at least 9 or 10 weeks before I have an opportunity to race.  On the track I need to slow down and add one volume workout a week, at least a mile.  Maybe in a few weeks, I can try a brief tempo set.

Lighter, 144.7 lbs after workout.  Taping the right foot, feels better.  Hip coming along, back improved.

The view from my house this morning....

Monday, October 30, 2017

Foundation on a nice day

Pushing 60º on a sunny afternoon at the Sewanee track, perfect except for a little breeze.   I was able to peel off my shirt after my first run.  I attempted to replicate the workout I did 2 yrs ago on Halloween:  so this was Halloween Hell II.  I tried to beat my times from then, I did but ran one less sprint at the end.  Still a good workout, glad to get it done.
Hoka trainers on 
400m warmup, stretches, drills 
800m - 2:43.5 
600m - 1:53.5 
500m - 85.5

All these times were a 2 or 3 seconds faster than my '15 work out, although I didn't do an ending 400m like I did on that one.  My back, hip and feet are definitely recovering so I didn't want to push it.  However, I took about full rest in between and didn't go all out.

It was hard, I'm still rotating shoes and socks to pad my feet better in between reps but my older pair of Clifton 3s is noticeably not as soft as the newer ones.  I'm definitely not in shape, and doing a once a week workout like this will not provide any gains.  I will need to start doing some cross training, which I haven't been doing in preparation to going to 2 days a week on the track next month, probably Friday and Tues.

Kind of a pet peeve of mine is that the mens room at the track is locked, although it was open all spring and summer for at least 4 months.  Maybe I'll ask the AD about it.  Perhaps I can get a key since I'm faculty.

Shane suggested some exercises on FB for back issues.  It is common for older sprinters, Rudy mentioned it too.  Although my back is much better, I may have an imbalance and perhaps some anterior pelvic tilt.  Going to try some new exercises.

Still not feeling 100% or close to start running fast.  Was thinking about the world class guys I know like Nick, Ken, and Ed who just quit, right at the top of their game.  They were all younger than me when they quit.  Nick has set a WR, Ken took a World Silver, Ed won numerous titles.  Then there are guys like John who is training like a beast right now, even running 5ks, hills, 800s... he's in the massively competitive M50 group.  I definitely could not do that volume.  We'll see how it goes.

I'm still heavy, low 147s after workout.  Good low carb stew tonight but the last few days eating bread.  Can't get lean and eat bread, although I've given up butter blend spreads and I'm using a basting brush with a light touch of olive oil and some garlic salt.  Better than butter.  I think even at my present state I'm still in the mid teens in percentage body fat, guessing about 14-16%.  I think for me, 12% or less is competition weight.   It's not an exact correlation between BMI and body fat %.  My BMI indicates a fat % in the mid teens.    40% of men my age in TN are obese which yields a body fat % of about 35%... of course that all depends on muscle mass as well, so it's approximate.

Beautiful day!

Tuesday, October 24, 2017

Back after a week... again

Decided not to race this past Sunday, and I hope the Sr. Games enjoyed my $40 donation.

In '15 at this time, I was still doing once a week on the track. (last yr. training for Perth) I think I tried to run too fast and combined with some resistance, I tweeked my hip.  Today, my hip and back felt better, not 100% ... but on the way.  I did some easy foundation.  So, I'm pretty much starting from scratch.
Hoka trainers on 
400m warmup, stretches, drills  
2 x 800m - 2:54, 2:53
It was a good outing. Not real hard.  I wanted to make sure I got a second 800m in, so I ran the first one easy and ran the second one without full rest.  The second one, of course was much harder despite the slow pace.

So, the training season begins again... slowly.  I probably won't be racing til Jan.

I'll probably continue with foundation for a while before attempting to run fast again.