Monday, January 23, 2017

tempo 300s +

Felt more like winter today but not too bad.  Damp and cool, 42º dark and breezy today at the Sewanee track.  Did a standard workout today, then a couple short fast sprints.
Hoka trainers on 
300m warmup, stretches, drills 
4 x 300m w/ 2 min rest - 48, 48.5, 51.5, 52 
150m - 20.5 

It was a decent workout.  Much better endurance than when I did 3 x 300m a week ago.   Close to where I was a year ago before Nationals.  Probably should have quit but I ran a couple faster sprints and the last one irritated my hip flexor, but it's fine.  Better weather tomorrow but I'll probably just do weights.  

Looks like the entry lists for Worlds and Nationals are pretty much complete.  The usual competition at Nationals from Jim and Don in the 200m; and Jim, Dave in the 400m.   It's coming up soon... just 3 weeks from Friday.

Looks like a decent turnout for the World Championships.   Enough competitors for 3 rounds in each event.   It's odd that they have 400m semis and Finals in the same day but have 200m semis and Finals on different days.  I've never heard of a meet having 400m semis and finals in the same day.

I'll be racing people from Korea, USA, England, Germany, Ireland, Italy, Philippines, Spain, Mongolia, Estonia, Ukraine, Japan, Trinidad, Finland, Brazil, Australia, Argentina, etc...   Guys that beat me in Perth in the 200m will be there.  Peter O., the German is probably the fastest 400m guy with two other Brits ... they will be my main competition in the 400m.   

Saturday, January 21, 2017

Mixed tempo workout

Vanderbilt meet was a bust.  I ran a tight and slow 200m, poor time: 25.65.  Woke up thinking about scratching on the 400m, not feeling ready, foot a bit sore,  but I went anyway.  When I went to sign in, the sheets had already gone out, I missed it by 2 min and got scratched from the 400m.  Bummer.  I was there in time, warmed up and ready, just missed he cutoff reporting time.  Stupid.

So, I got back to Sewanee and made good use of the day.  After a fairly light week, I was determined to put some volume in today, as the weather was perfect... sunny and 60º.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 500m, 200m with 3 min rest - 88, 89, 31 
split 400m - 300m / 1 min rest / 100m - 44.5, 15 
150m strider
I guess it was for the best, to get a workout in instead of a race.  Not ready to bring my A game yet.  Now, I only have 2 possible race before Nationals:  in 2 weeks at MTSU on that weird hard 250m track, and the Sat. before Nationals... either on Sewanee's 160m track or drive 3 hrs to the Birmingham Crossplex.   Inclined to drive to the better track, but we'll see.

Looks like we may try to break our 4x200m M55 World Record again in NM.   Just hope Don will do it.

Wednesday, January 18, 2017

Light speed work

Much cooler than the last 2 workouts, 50º, cloudy and breezy at the MTSU track.   After working at the Sewanee track for most of the winter, it was nice to be on the firmer and more responsive Dean Hayes track.   Second workout in a consecutive day, since rain is forecast tomorrow and I will take a rest day before the meet.  I stayed in the Hoka trainers today to save my feet.

Hoka trainers on 
400m warmup, stretches, drills 
80m strider 
split 400 - 300m - 41.8 / rest 1 min / 100m -14.5 
3 x 50m from blocks 
150m from blocks 
2 x 100m - 12.5, 12.8  (3 step flying start)

It felt ok.  The 300m wasn't a killer.  Still a slight amount of groin soreness from those first hard 150s in spikes on Sunday.

143.3 lbs after workout.

Vanderbilt Invitational
I'll be good to go for the meet.   I wish I were more prepared for this meet and it wasn't my first of the season.   It is the track of my masters 400m PR (55.11) that I ran 2 yrs ago here.  Last year I ran 55.97.   I'd be real happy to run that.   My 200m last year sucked, 25.36 ... so I hope to improve on that.  But my expectations are low since this is my first time out.  My first time out last year I ran 25.46 / 57.36 (on a slower track).  

Vanderbilt's 2 day format is rare in college meets.  The 200m is Friday evening and the 400m Sat noon.   Reminiscing about that day in Feb '15 I did all 3 sprints at Vandy... it was a good day... started with a 7.75 60m, then a 55.11 400m, then ... after sitting on a heat pad in the trainer's office, I went out and ran a 24.80 200m.  I think I'd rather do meets like this, in one day.

Predictably, I'm the slowest 200m guy, and the second slowest 400m guy on the start list.  I have lane 6 for the 200m, lane 5 for the 400m.  Too bad it's not a banked track.  I need to execute and not go out too fast like I did here last year.

Tuesday, January 17, 2017

tempo maintenance

Rain showers, mild and windy in Sewanee.   60º and occasional light rain.  Not used to early morning workouts, but time is tight as the semester has begun.
Hoka trainers on 
400m workout, stretches, drills 
3 x 300m w/ 2 min rest - 48, 49.5, 51.5 
3 x 200m w/ 1 min rest - 29, 31, 31.5
Not particularly fast, running into a stiff wind half the time and it started raining on the last 300m. Not a killer workout, but good (... 4x intervals with limited rest are 'killer').   A tad sore in the groin from speed work on Sunday and feeling a little weak this early in the morning.   May put the spikes on tomorrow and do a brief tech workout.

Finally, down to my race weight realm ... 143.2 lbs after workout.

Sunday, January 15, 2017

quality sprints

In Atlanta at the Marist School track.  Great weather, upper 60ºs, partly cloudy, calm winds.  A treat to train shirtless in January.  Needed to decide today whether I should race a 200m my first meet this season on Friday at Vanderbilt.  So, I brought my spikes and blocks.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 80m striders 
300m - 42 
Puma spikes on  
2 x 40m from blocks 
2 x 150m from blocks - 18.8, 19.2  
2 x 40m from blocks 
Hoka trainers on 
300m - 43
Started with a hard 300m in training shoes to make sure I was fully warm before getting out the blocks and spikes.   The block starts felt a little clunky and inconsistent, but my 150s were fast and nearly full effort.  I did a few more starts and finished with a good 300m.

I don't think I'm ready to run sub 25 or sub 56 this weekend, but I should be good to go for the 400/200 double.  Rarely get to run on this great track and I'm sure this will be my only chance this season.

I'll do more technical work this week with blocks, but not much time before the meet.  200m is Fri., 400m Sat.  Tuesday is the last opportunity for a tempo workout.

Friday, January 13, 2017


Foundation runs this morning in Sewanee.  A mild humid day with occasional fog and mizzle, light breeze, in the low 60ºs, warm enough to peel off my shirt ... a treat for January.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 600m - 1:42.5, 1:43.5 
'split 700' - 500m / 90 sec rest / 200m - 88, 32
Felt much better today than last time out.  It was hard but not excruciating.  I didn't run the 500m too terribly hard, but the following 200m into the wind definitely kicked my butt.

This will be the last volume workout for a while as I need to decide whether I'm ready to race a 200m in a week.  I'm going to do some quality short speed work on Sunday, maybe drag out the blocks and spikes.  

Did a brief workout last night at the gym including form drills.   These last 3 lbs are really hard to shake.  145.0 lbs after workout.

Wednesday, January 11, 2017

quality 300s / tempo 200s

Much warmer today at Sewanee, 57º and windy, wet track from morning rain.  It didn't feel warm because of the clouds and wind, though it was certainly t-shirt weather.   This workout was not huge but it was hard since I started feeling a bit under-the-weather last night, a tad warm.  My heart rate this morning was elevated, in the 70s when it's usually in the 50s.
Hoka Clifton 3 trainers on 
400m warmup, stretches, drills 
300m - 42.5 (27.5 / 15) 
Puma spikes on 
300m - 41.2 (26.5 / 14.7) 
Hoka trainers on 
4 x 200m w/ 1 min rest - 30.5, 31.5, 33.5, 32
I wanted to put the spikes on for one quasi event run.  Just a shade over 41 at 300m, that would be about 57 pace.  I really didn't want to go back out after those 2 fast 300s, but I took full rest and went out and got it done.  Bringing home the last 200m against a stiff wind in 32 took everything.  I went home and sat in my hot tub for 45 min.

Every 400m sprinter knows this race is won in the last 100m or last 50m.  I feel that it's a weakness of mine, finishing.  Finishing does depend on pacing, pushing it to that fine line.  That's why event runs and split 400s are important.   But overall finishing strength, in my opinion, is earned mostly by the limited rest tempo repeats (200s w/1m, 300s, 400s w/2m), and over distance repeats (800s/600s/500s/split 500s/700s).  These are the most painful workouts you can do, and sometimes I think, doing other types of workouts are not the best use of time early in the season.  On the other hand, doing brutal and painful workouts every time out could have diminishing returns and break me down.  So, it's just pounding away and hoping for the best.   Not sure how much longer I can keep up the every other day track routine.  Some light days will be in order.

Weight is coming down.  144.4 after workout.