Friday, October 21, 2016

tempo 400s / 200s

A sudden change of weather and the first rain in 31 days last night in Sewanee.   It was a blustery 52º on the track late afternoon.  It didn't go real well.  I wanted to do more volume but felt weak, probably due to less food intake, intended to get as light as possible.  Weighed 140.6 after workout, probably too light.  I intended to do the dreaded 4x4 w/ 2m... but I bailed after 3.
Hoka trainers on 
400m warmup, stretches, drills 
3 x 400m w/ 2 min rest - 70, 69, 75 
2 x 200m  - 27, 27.5
This workout was disappointing compared to my previous, and especially coming on 2 days rest.   I think I'll have a good carb and protein meal and do some weights tonight.  Sat., off and I think I'll get on the track Sun, Mon, Tue, Thurs for my last speed workouts.

Tried out the new Hoka Bondi 4s.  Didn't like them and will return them.   Too stiff and hard. The Cliftons are much better.

Tuesday, October 18, 2016

More tempo 300s / 200s

Unseasonably warm and beautiful evening in Sewanee, 76º, breezy, and mostly clear.   The football team was just wrapping up practice so I had the place to myself after my first set.

Foot has recovered nicely from the race on Sunday.   With pads and tape, it felt OK.

Hoka trainers on
400m warmup, stretches, drills 
4 x 300m w/ 2 min rest - 48, 48.5, 49, 50.5 
4 x 200m w/ 1 min rest - 30.5, 31, 32, 30.5

Same workout as Friday, slightly faster and stronger.  Feels like I'm getting there.

Ordered some more Hokas, the max cushion Bondi 4s.  Softer and stiffer.  Should get me through the prep for indoor season.  Might try them on Friday.  One more tempo workout, then speed.   It's been a really nice past 2 weeks for weather and training.

141.7 lbs after workout.

Monday, October 17, 2016

pool closed, so stairmaster

Foot sore today after 2 races yesterday so I wanted to do water running but the pool was closed.   Instead I did 30 min on the Stairmaster.

Stairmaster machine  
30 min - level 16 (of 20) - hill interval program

I was sweating bullets after 12 min and dripping constantly by the end.  Far more than I sweat with a track workout because there is no breeze to evaporate.

This probably wasn't necessary but I wanted to burn some calories today and put more 'foundational hay in the barn.'

Final Workout schedule
I will do just 2 more tempo workouts tomorrow and Friday, then do speed and race modeling / event runs on Sunday (10/23), Tues (25), and Thurs (27) - the day I leave.

Perth Time
Perth is 13 hrs ahead of my local time.
Soon as I get on the plane in Nashville, I'm going to wear a watch that has Perth time.  So... Perth time, I leave Nashville 6:30 am (5:30pm local) Friday to arrive in Perth noontime Saturday.  So, my last workout Thursday morning will be like running late at night Perth time (midnight Thursday night).  I will essentially have 2 1/2 days rest before the 200m prelims.

I received official approval from my employer for leave to compete in both Perth and Daegu in March.  Nice that there is an official policy that provides for leave time for state employees to compete in world athletic competitions.

Sunday, October 16, 2016

Meet report - Chattanooga district meet

It was a good last tuneup meet for me before the WMAC in Perth, and I'm happy that my foot held up ok, and I ran some decent times.   The blue GPS track in Chattanooga is a good surface and an IAAF configured track.  It was a bit breezy and pushing 80º when the sun finally broke through.

200m - 24.92 (h) 
400m - 55.99 (h)

I wasn't going to run the 200m, but I thought it would be good training, and it was first.  Both races went OK, but I played it a bit conservatively.  Didn't want to get hurt or rig up in the 400m.  Definitely more left in the tank.   Both races, I had outside lanes and never saw anyone through the whole race.  Small meet, they ran age groups together.  I decided to wear my Nike Team USA uniform.  (It's the USA Olympic uniform from London '12.  Thanks to USATF).

Not a great or aggressive start but it felt OK.   From lane 4, I accelerated to full speed around the 120m mark, but relaxed toward the end and coasted across the finish.  Was about 25m ahead of Jack, a new M60 guy who ran a PR 27 low.  (Heh .... listen to the comment from the starter at the end of the video).

From lane 6, never saw anyone, and my start was much better (than the 200m). I played it a little conservatively and hit the 300m mark about .5 to 1 sec off my usual 40 flat split.  But the last 100m felt good, no rigging, and not terribly painful, (unlike a few races I've run this season).  It was decent execution but not pushing to the edge.  I finished before the rest of the older field turned the corner to the home straight, about 100m ahead of 2nd.  This time was about the same time I ran 2 weeks before the Jacksonville Nationals last year (56.23 FAT).  So, I think I'm fairly ready.

The foot was definitely sore afterward but not too painful during the race.  I was able to use my regular meet spikes without socks and with the Rock-tape and pad.

I was very happy to share the meet with Roya (W55) who won both the 100m and 50m races against some women who were in the younger age group.

She's a natural.  Look at this form, and she doesn't even train...  16.50 in the 100m.

Roya Wins Two Gold Medals

I also was inspired to see 90 yr old sprinter Charlie Baker run multiple events. Amazing.

With M90 sprinter, Charlie Baker

Friday, October 14, 2016

Volume tempo 300s / 200s

Perfect conditions at the Sewanee track, very quiet, fall break has begun.   Mid 60ºs and cloudy, light breeze.  This is the biggest workout I've done in a while.  The foot is a bit better but far from normal.  At least it's not worse.  I did this workout twice in June and July.  This one was a bit slower and every bit as hard.  Real suffering.
Hoka trainers on 
300m warmup, stretches, drills 
4 x 300m w/ 2 min rest - 47.5, 48.5, 49.5, 52.5 
4 x 200m w/ 1 min rest - 31, 32, 33, 31.5
Normally, wouldn't do this type of workout 2 days before a race, but I'm really not considering this race a 'real race'.   Just a time trial to see how my foot holds up to 400m in spikes.   I'm a whole lot more optimistic than I was a week ago.    Before this workout I tried 3 different pad configurations with the usual k-tape.  I went with the gel pad under forefoot and the metatarsal pad behind the injury.  The pain was there but not bad, worse on the first one, and almost gone by the end of the 1st set.  Still haven't taken any anti inflammatory drugs, it's not really swollen.

This was a good 2000m total workout.  I have just 5 track workouts left after Sunday's race - Tues, Friday, Sunday, Tues, and the day I leave Thurs.   I think two more hard volume tempo workouts then speed/ race modeling for the last 3.

Inside 2 weeks now.  Weight is good but maybe on the light side, 141.1 lbs.  Felt a bit weak tonight, especially on my last 300m.

Tuesday, October 11, 2016

500m + tempo 200s, 100s from blocks

Perfect night in Sewanee to train, except for the presence of an 0-5 football team.  They essentially hogged most of the track and after one 500m, I used the back stretch to do my 200s.  Perfect weather, very dry and 68º.

Hoka trainers on 
400m warmup, stretches, drills 
500m - 77 (61, 16) 
4 x 200m w 1 min rest - 29, 30, 32, 33 
Puma spikes on 
4 x 30m from blocks at the 400m start 
2 x 100m from blocks at the 400m start reacting to beep - 13, 13

It went ok.  My heavily taped foot was ok.  Felt good enough after the 200s to get the spikes on.  I am fairly certain my foot is not getting worse and I know racing in spikes, it will take a beating but I think I can handle it.   I used heavy socks in both my spikes and trainers.  Actually, my foot feels fine tonight after workout, better than when I started.  But, if I didn't have this issue, I probably would be doing more volume ... like 2 sets of 200s instead of one.

 142.0 lbs after workout.

Monday, October 10, 2016


I pushed it pretty hard in the pool today, got my heart rate up over 160.

Pool running 
10 x laps w/ 30 sec rest  

Perth weather looks ok except for the wind.  Looks like a very windy place, most days have winds over 10 mph and many are 15+mph.  It seems to rain just one day out of 6 and the dewpoint (humidity) is extremely low for a coastal city.  The stadium is less than 2 miles from the sea.   The temperature is very changeable... 85º high one day, 60º high 2 days later.  So is the wind, no prevailing direction, looks different every day.  If the wind is W, SW, or S ... would mean a tail wind for the 200m.  Stadium homestretch goes from SW to NE.