Wednesday, October 31, 2012

600s - bright and cold

It was 35º at the Dean Hayes track but it felt much warmer in the bright sunshine.  I ran in a sleeveless shirt.

I kept my 600s more consistent and with more rest, I walked a 400m in between.   Still several seconds slower than late season 600s in June.

600m warmup, stretches, drills 
Saucony spikes on 
4 x 600m - 1:51, 1:55, 1:55, 1:55

I'm badly in need of stadium stairs and more lower body resistance work.   Hard to do that when involved with the physical labor I've been doing lately.

I'm still light, 138.6 after workout....  about a lb lighter than I was at Nationals.

Happy Halloween!

Sunday, October 28, 2012

New workout venue

At Saint Andrews track in Sewanee on Sunday, late morning, it was a cold windy day.   48º but feeling colder.

It was a diappointing workotut.  I had hoped to do 4 x 600m and then some, but my times dropped off so badly, I got fatigued and quit.

The 6 lane track red track at St. Andrews School is hard, unlike the University track.  I didn't really enjoy running on it.  It is at one of the highest points in town, so it felt desolate, windy and unprotected.  Even after my warmup I was still cold.

800m warmup, stretches, drills 
Saucony spikes on 
3 x 600m -  1:49, 1:58, 2:07 
4 min rest

A similar workout last June I would have averaged 10+ sec faster.   However, I rarely kept disciplined rest intervals last season.

May go back out Tues or Wed.

Wednesday, October 24, 2012

Wednesday morning sweat

Back on the track for the first time in a week.

Did a hard foundation workout.  I felt stiff and out of shape, also sore from doing carpentry work on my new vacation house in Sewanee.

It was a pleasant 62º and sunny at the Dean Hayes track this morning.  I did more warmup than usual.  It got warm enough to run shirtless.

700m warmup, stretches, drills, more stretches 
saucony spikes on
3 x 800m - 2:42, 2:52, 2:56  (with 3:30 rest)
2 x 300 - 45.5, 46

Need to do more leg resistance and some stadium stairs.  If I don't, the publgia will return.  It's going to be hard to get 3 days a week of training in while working at my new place, I'll try to do a workout in Sewanee on Mon.

I have been working hard and burning calories.
Weight - 138.2 lbs after workout 

Thursday, October 18, 2012


Having to take a break from training.   Working hard on something else right now, lot's of time and physical labor ... a life milestone that will be a major focus for me in the coming weekends.   Ask me, I'll tell you about it.

I'll try to be back on the track next week on Tues or Wed.

Monday, October 15, 2012

Monday foundation work

Today, I had company on the track.   My student Brad joined me at 8:30 this morning on a bright sunny 58º day at the Dean Hayes track to run some 800s.

I was determined to not run the first rep too fast and keep rest intervals fairly short.
700m warmup, strectches, drills 
saucony spikes on
 3 x 800m - 2:45, 2:49, 2:50
200m  - 27

I kept 3:30 rest between the 800s.  Rested longer before the 200m which I took at a brisk pace.   Brad lagged behind a bit, it was his first time running on the MTSU track, although he is a good athlete.  He averaged about 3:05 on his 800s.

Weight - 140.4

Everything feels fine.

Friday, October 12, 2012

Friday night lights...

After tonight's MTSU Soccer game, I hit the track about 9:30pm and took advantage of the lights on a nice 58º night.

I wasn't alone, there were people setting up the finish line for tomorrow's Murfreesboro half marathon on the track.

My hams were sore and I wasn't feeling particularly great.  Hadn't eaten much all day.

700m warmup, stretches, drills 
Saucony spikes on
4 x 400m - 62, 68, 78, 69
200m - 27.5

I took 3 min rest between the first three 400s and totally ran out of gas on the third one, so I took more time between the rest.

For the last 4 sprints, I ran shirtless.   When I came home, I got chills and a slight fever.   Had a protein shake but have little appetite.    It was really hard getting out of the hot tub.  I may be getting sick.

I weighed 140.6 after workout.  Hams not sore anymore and the knee feels fine.

Wednesday, October 10, 2012

Training begins

Wednesday morning on the Dean Hayes track was a bleak, gray and cool day, mid 50'sº.   I was nervous about the fact I'm out of shape and not used to the pain of training.  But yes, I sure know pain.   I did what I had planned, a brief hard workout.  2000m of running.  Did it on all on my toes in spikes.
600m warmup, stretches, drills 
2 x 800m - 2:39, 2:49 
400m - 66
*rest interval - 3:30
It was hard, but not deadly.

I looked to see what the MTSU 400m guys did yesterday:  600, 400, 200, 200, 400, 600.  Well, they've been at it for a few weeks now.  Maybe I'll do something similar on Wed.

My weight is not bad for this point in my training:  141.8

Tuesday, October 9, 2012

Off season update

After more than 2 weeks off from running, I ran a brisk 1/2 mile on the street on Monday: 2:45 left me tired, lungs burning.   I am officially out of shape.   I mean, I could still probably break 60 in a 400m, but it would be close to an all-out effort.   I have also done only 2 resistance workouts with legs in the last 2 weeks and if I don't start doing more, the pubalgia will return.

I had a good few days of vigorous hiking in Oregon and I've been walking almost every night with a friend, 3-5 miles before bedtime.

My knee feels better and I plan to hit the track tomorrow to begin my training season.  I will do probably just 2x800m tomorrow and keep a M-W-F workout schedule.

Tonight, I'll do a one set lower body workout.  I found that during my Monday run, I've got to start working on triceps because my biceps are getting too pumped and tight when I run due to an imbalance because of too many pullups.

I've been eating like shit because of recent parties and leftover desserts.  I have an acid stomach from eating bread, chips, carbs.  I also have gained a few lbs and I can trace it to one binge on comfort food - shredded wheat cereal.  It achieved it's desired effect as I slept well afterward.  I ate the whole box of cereal that night and ballooned up to 146+ by bedtime.

Today, I'm 142.2 lbs.

First meet: MTSU Christmas Invitational is 8 weeks from Sat.