Thursday, November 29, 2012

Stair morning

Thursday is my stair sprint day at Johnny "Red" Floyd stadium at MTSU ... ("Johnny Red" ... a name that seems appropriate for Murfreesboro).  It was a crispy 29º but no wind and bright sun, it soon felt warmer on the sunny side of the stadium.

This time I invented a method of counting my reps.   I used my gloves, peeling back a finger after every flight.
2 lap warmup, stretches, drills 
stadium stairs  x 26
Still feels early in the season and haven't run fast yet.  I think the last time I ran a sub 60 400m was late September.  With the first meet just 9 days away, I need to run fast the next time out.  Perhaps start the workout with a 400m event run and then a few fast 200s at race pace.  

I did resistance yesterday and going to yoga with Sarah tomorrow.   Sunday in Sewanee should be a speed workout.   I probably should bring my blocks.  School is about over for the year, just one more week.  For me, today, Tues, Wed, and Fri ... then off til Jan. 17.   Thursday, I'll go to the Murphy Center and try to get some starts with the team.

Loooks like mild weather for the next week, good for running fast.

Still about 2 lbs over race weight, about 141.4 after workout.  Ankle still a little achy but fine.  Lingering tightness in my left hip.  No sign of knee pain and all issues are minor.

Tuesday, November 27, 2012

Sprinting in the soup

Today is one of those famous Sewanee fogs... pea soup, visibility about 40 meters.  Temperature a cool 39º with an occasional breeze.   It's an ethereal experience ... running when you can't see the finish.

Looking at the Clyde Hart grids, I decided that at this point of the season, it's better to go for quantity rather than quality today... so I did a tempo endurance workout with strictly measured rest.

800m warmup, stretches, drills 
Saucony spikes on 
12 x 200m @ 32 with 2 min rest.  

My 200s varied only slightly,  33 - 30, the last one I pumped it up and ran it in 28.5.  The rest seemed generous at first but by the 8th rep, I was feeling like I needed it all.

Monday, November 26, 2012

Indoor Schedule

Too bad for poor meet planning resulting in schedule conflicts.  For example: TSU, Sewanee, and MTSU all have a meet on 2/2/13.  Wish there was more going on in Jan and March.

Here is my tentative indoor meet schedule:

12/8 - MTSU 
1/5 - TSU 
2/2 - TSU or Sewanee 
2/9 - MTSU 
2/16 - Sewanee 
3/22-24 - Landover, Maryland: Masters Nationals (?)

I think that is enough.  Doing 3 weekends in a row in Feb. will be a challenge if all of them include the 400m.  I could see if there is something in KY in March but I definitely won't ever run on those chewed up boards at Broadbent Arena again at the Mason Dixon meet.   Maybe they'll find a better venue.

We'll see if I feel compelled to defend my 400m Indoor National Championship.  Probably will be expensive.

Sunday, November 25, 2012

more 800s ...

Foundation workout again.

It was again perfect weather in Sewanee and oh soooo quiet.  Mid 40sº increasing to low 50ºs by workout end.  A light occasional breeze but it felt warmer and I was able to run in my sleeveless net tee.  Nice to be working out in a place where I almost always have the track to myself and where athletics are more recreational and not so serious.   (No Olympians here in Sewanee).

450m warmup, stretches, drills 
Saucony spikes on 
6 x 800m - 2:44, 2:45, 2:45, 2:46, 2:47, 2:46

A few seconds better than last time, good considering I'm a few lbs heavier due to the holidays (and being with my Dad).

My right ankle was a little achy but everything feels fine.   142 lbs after workout.
Probably tempo endurance on Tues.

Gotta stretch that groin... post workout static stretch.

Thursday, November 22, 2012

Stairs on Thanksgiving

My dad joined me at the MTSU Floyd Stadium on Thanksgiving morning.  It was a stair running day.
Even my dad walked to the top once.

600m warmup, stretches, drills 
stadium stairs x 21

Tuesday, November 20, 2012

Brief and quick speed workout

Is it spring yet?  Sure feels like it.   Pushing 60º under a cloudless sky at the Sewanee Coughlan track, I really enjoyed running fast and shirtless today.   I was going to do more but I'm pressed for time with parents coming to town, having to teach, etc...  plus I had to go to the bathroom and didn't want to leave and come back

800m warmup, stretches, drills 
Saucony spikes on 
Negative split 400m - 60.5  (31, 28.5) 
3 x 300m - 43.5, 43, 44

Stairs on Thurs and whatever strength I can get in.  

My knee feels perfect. My weight is good but I don't have a scale here in Sewanee.  I estimate about 140.4 after workout, despite eating a loaf of bread, chips and cereal this weekend.   I can now eat pretty much anything within reason.

Sunday, November 18, 2012

Big foundation day: 800s

Perfect temperature for training, mid 50's ... but it was sunny and felt warmer.

Great to run shirtless so I hit the sunscreen and the Sewanee Coughlin track this Sunday late morning for some serious foundation work.

This went well because I made certain that I didn't set too hard of a pace and didn't run the first few too fast.   Remarkably, all 800s were within 2 seconds of each other.  I ran all in spikes on my toes.

400m warmup, stretches, drills 
Saucony spikes on 
6 x 800m - 2:47, 2:46, 2:47, 2:47, 2:46, 2:45 
walk 400m in between
It was hard but not nauseating.  I had enough left to run the last one pretty hard and make it my fastest.

It's going to be a trick to get in workouts Tues and Thurs with my parents coming and so much to do.   I've nearly abandoned my Murfreesboro house for the beauty and serenity of my bluff in Sewanee.  Nevertheless, I need a speed workout on Tues, and stadium stairs on Thanksgiving day.

Next week, I need one day of some event runs and blocks.

Thursday, November 15, 2012

Me and Usain on the stairs

At MTSU's Floyd Stadium, it was sunny and 31º this morning.   With no wind, it felt warmer and I worked up a sweat in just a t-shirt.   Definitely don't feel 100% as strong as mid-season, but I'm getting there.
600m warmup, stretches, drills 
Stadium stairs x 16

I saw this photo on FB of Bolt running the stairs.   Heh... my stadium is bigger, and steeper.

My plan is to do three days of running and strength... one day of foundation (600s, 800s), one day of speed (300s, 200s, 100s) and one day of stairs and maybe some plyos.

Have had a slight left hip thing thats been bothering me for weeks now.  Not sure if it's joint or muscular.  Anyway, it's slight.  Knee is still fine.

Weight remains good, 141.2 after breakfast.

Tuesday, November 13, 2012

Freezing Sewanee morning

It was sunny, a cold, 28º with a wind.   I got to the Sewanee Coughlin track at 7:10 am and did a long warmup.   Half the track was in sun, so I went to that side to do my stretching and drills.   It would have been much warmer if the wind wasn't blowing.  I still ran in short tights and a long sleeve technical shirt with gloves.

I set modest 100m split goals and came up just a few seconds short on each.  Goals were 600m - 18sec/100m, 500m -17, 400m -16, 300m -15.

1000m warmup, stretches, drills 
saucony spikes on 
600m - 1:51 
500m - 87 
400m - 65.5 
300m - 46.5

Not very fast, I know.  Maybe just not mentally tough enough to push it hard yet.  Plus, the conditions, high winds, cold... combined with eating and drinking more this weekend.  My strength training has been deficient and I will do resistance tomorrow and be on the stairs Thurs.  Hard to believe the first meet is just 3+ weeks away and I haven't really done any meaningful speed work.

Sunday, November 11, 2012

500s in Sewanee

It was a beautiful windy day in Sewanee, 62º and sunshine, gusty west wind, leaves littering the track.  It felt so warm, I ran shirtless.
600m warmup, stretches, drills 
Saucony spikes on 
4 x 500m - 85, 84, 86, 86 
slow 300m walk in between
I set my 100m goal splits for 17 sec. or 85, almost nailed 'em but always ahead on the first 3 or 4.  This is about 2 sec. slower than I was doing this workout at mid season, so I'm not too far off.  Need to do some resistance tonight and maybe go out again Tues.  The stadium stairs are calling me.  Maybe Thurs.  

Wednesday, November 7, 2012

Wednesday on the track...

Upper 40sº but felt colder with a breeze today at the Dean Hayes track.  Got a good solid workout in, but not very impressive times.
600m warmup, stretches, drills 
Saucony spikes on 
800m - 2:43 
600m - 1:50 
500m - 1:29 
400m - 66 
200m - 28

I tried to keep the goal 100m splits progressively faster down the ladder: 800m -20/21, 600m - 18, 500m -17, 400m -16, 200m -14.   I fell short by a few seconds.  I felt particularly weak in the last part of the 500m.

It looks like I'll need to add a workout on Friday this week if I have time, then go Tues, Thurs, Sun.  2 days a week on the track isn't cutting it.  I also need to get on the stadium stairs.

My weight is remarkably good: 138.4 after workout.  This about the same as peak season in July.  I am definitely not as strong as I was during peak season.  I need to get back to the twice a week resistance, stairs, and creatine supplements.  However, I do think my body fat is low.  And, I've been eating carbs in moderation.

Sunday, November 4, 2012

Back home in Sewanee

Back at the University's Coughlin Track in Sewanee.

 I like training here better than at St. Andrews.  It's a bit softer track.

Hazy sunshine and variable cloudiness, it was in the upper 40ºs ... good training weather.

Today felt better, even though it was hard for me to get to the track.  Glad clocks went back an hour today, although I don't welcome the early sunset.

I had to take the liberty to remove benches and tables and bunch of other stuff in lane one of the track.

I did a combo workout, some foundation and some speed.

600m warmup, stretches, drills 
Saucony spikes on 
2 x 800m - 2:42, 2:45  
2 x 400m - 64, 65
400m walk in between

I really felt the pump after those 400s.  I can't believe the season starts 4 weeks from Sat.  It's just a tuneup meet and I'd be happy to run 58.  I'll probably only run the 400m.

Legs feel fine, a little left hip soreness.  I need to get a strength wotkout in.  I may do track Wed, and stadium stairs Thurs.

Most, but not all of my work on the new place is done, always stuff to do.  I wish my hands felt as good as my legs.