Tuesday, December 31, 2013

Event run

Today, I didn't make the best use of a workout.  I kinda needed to see where I stand and test the injury.  The injury feels the same, no worse, maybe a bit better, but I am not ready to run a respectable 400m.  I just haven't had the frequency or quality of workouts lately.   Every third day on the track,  4 lbs over weight, little resistance work, no short speed work... not a good way to come into a meet.

So, today I blasted a 400m at nearly 100% effort.   The time was ok considering my weight, but the way I felt was not.   My training has not put me in shape to run that last 80m.   I got a sickly feeling afterward, not just fatigue, but a rig up kinda sickly.   No fun !!

A sunny 43º day on the Dean Hayes track, almost no wind.  Good conditions.
800m warmup, stretches, drills 
Puma Bolt spikes on  
400m event run - 58.25 ~ (27/31) 
200m - 28
My 100m splits were about 13, 14, 15, 16.   The time was somewhere between 58 and 58.5.  

The meet is Sunday and there is supposed to be great weather tomorrow but then shitty afterward.  I may go out tomorrow again and do a 4x400 tempo if I can get myself to endure the suffering.  Depends on my level of soreness.  Right now it's not too bad.

I don't know what to do on Sunday.   Since I'm not feeling it in the 400 right now, tempted to just run the 55 and the 200.  That would be so much more FUN.   Suggestions?   Should I puss out and fold on the 400?  Should I risk a 55?  I really think that I can blast a respectable 200m when fresh.  But, I might be asking for trouble to blast a 55m race.   I guess I can register for all of them and scratch.   There is not much time between the 400 and 200.   Just the 800m in between, an hour max. If I race the 400, I might as well forget a decent 200m time.

I'm leaning toward the 55 and 200.  It's supposed to be fun.  If I'm going to run the 55m, it would be good to do a power speed workout, and/or some starts with the team tomorrow if I can find them.  

Saturday, December 28, 2013

tempo 300s

I was pleased to see relatively warm weather today in NY.   I think it got up to about 43º today in bright sunshine, it felt much warmer.  I hit my HS track at Susquehanna Valley in Conklin, NY.  The only times previously I had seen this track, it was snow covered.   It's really a nice 6 lane track.  Well lined, decent surface.  It was only partially snow covered in small spots, the sunny spots were completely clear.  It felt so warm that I was completely comfortable in my shorts and sleeveless net T.
400m warmup, stretches, drills 
Saucony spikes on
7 x 300m w/ 2 min rest - 48, 49, 50, 52, 54, 57, 54 
200m - 28
Probably should have skipped the last 200m.   I felt OK, with the usual slight hip pain, but in the last 200, I felt pain in my right calf and ankle.   Probably nothing.

It was weird being back at my old HS.  I remember running on cinders and half inch spikes on this track back in the last days of running yards instead of meters.  After quitting HS wrestling, I never really worked hard again as an athlete in HS.  I could run 10.2 100 yds / 11.1 100m on natural ability, and never really worked at it.   I could have never imagined that I'd be doing interval workouts here at my age... especially after my history here - skipping indoor track practice to do bongs with Page.  Happy to have grown into athletics post 50, never thought it would be sprinting, no less sprinting 400s.

Definitely overweight, about 145 lbs after workout.   Don't have very high expectations for my next meet a week from tomorrow.


Thursday, December 26, 2013


Four inches of snow fell last night in Conklin, NY at my brother's house.   I went to my high school track at SV with shovel and broom ready to clear the track, but ... with a number of people at the school, I declined.   Probably would have been easy to use the leaf blower to clear a lane but I didn't think of that til later.   Last year, I did it on Christmas morning when there was no one there, but today, I didn't want to answer to anyone... so I hit the road.

With just a small strip of road snow free, I ran along route 7 to Carlin Rd., a serious hill ... a back road with little traffic.  The steep part of the hill is about 600m long, as steep as any road I've run.
1.5 mile run to hill 
3 x 600m hill sprints, walk down 
1.5 mile run back
The first run up the hill, I underestimated the task and I bailed 40m from the end, trying to run up as if I were sprinting a 400.   The others I reserved full effort for the last 100m.

It hurt.

Can't tell how steep the road is from a picture, but what a 'training facility'.

Sunday, December 22, 2013

tempo and speed endurance

Had a miserable 4x400m tempo workout at KCD School today, one of my worst.  Cool and cloudy, good weather for a workout, about 50º.    I was fine until it hit me at the 200m mark of 400 #3.   It was all downhill from there.  After a hard slow 4x4, I rested and ran 2 400s at faster pace.

400m warmup, stretches, drills 
Saucony spikes on 
4 x 400m w/ 2 min rest - 69, 68, 75, 85 
400m warmup, stretches, drills 
Saucony spikes on 
2 x 400m - 60, 62

Felt the hip issue on the last 400 so I cut it short.   Wanted to do more speed.  Will now take 2 days off.  Next workout probably Xmas day in NY.   I think I need both more speed work and more quantity foundation work.   Don't seem to be improving.

Friday, December 20, 2013

same stuff

Another 4x4 workout at KCD school in KY.   An unusually warm, humid and drizzly day, about 60º.  The track was wet so I put spikes on.
400m warmup, stretches, drills 
Saucony spikes on 
4 x 400m w/ 2min rest - 66, 69, 72, 83
I suffered severely on the last one and totally lost form.  I wanted to get the first 3 under 70, but it was too much, and I paid the price.  Almost didn't do the last one, but I did, not with a lot of speed and effort, but with ample suffering.

Wednesday, December 18, 2013

back to the 4x4s

My first tempo endurance workout of the month.   It's been 19 days since I did this workout so I've some catching up to do.

Sunny and crisp at 1pm on the Sewanee Coughlan Track.  About 45º but not much wind, so it felt warmer.   I was able to train in short tights and my sleeveless net T.   Calves still sore from the stairs 3 days ago.
Saucony Virrata trainers on 
400m warmup, stretches, drills 
4 x 400m w/ 2 min rest - 67, 69, 75, 78
Of course the last two were a bitch and thats really where my time off shows.  But, it was comparable to what I have been doing.  My hip issue is still there, but not bad.  Sort of reminds me of that pubalgia thing I had.  A bother, but not bad enough to keep me off the track.   I do know aggressive speed work will make it worse so I will probably limit that for a while.  Need to keep in mind that this is still very early season.   I did a little resistance work yesterday (one set), and will continue that.

Very heavy today, over 144 this morning.

MTSU Coach Hayes picked up another honor this week.   (Thanks Randall for the link).

I'm hoping that some rain and warmer temperatures this weekend in NY will melt the foot of snow on the track.  It's supposed to be over freezing 3 days in a row there, so maybe I'll not have to shovel snow from the track.

Sunday, December 15, 2013


Stadium stairs today x 30.  Most I've ever done in a session.  Was determined to 'one up' myself in stadium stairs today, my previous max was 28x in a session.

Bleak conditions, 34º, dark and overcast, cold breeze blowing.   School is over for the semester and the only other people around were athletes going in and out of the Murphy Center.  I was amazed and thankful that a stadium mens room was open.
One lap warmup, stretches 
Stadium stairs x 30
Hip issue is still there but not bad.  This type of workout doesn't bother it much.  My ankle is hurting a little, probably because I stopped taking glucosamine.  Getting back on it.  Be interesting to see if this workout produces any soreness.

It's going to be hard to get workouts in when in NY.  they had 8" of snow last night.   Hopefully, it will melt by the weekend.   I'll do what's necessary to get workouts in.

Weight is nominal - 142 lbs after workout.

Thursday, December 12, 2013

Feel like I've never run

After just 4 days off, I returned today to the track for a brief workout.  I did a short speed endurance workout and it felt really hard, like I've never run before.  I felt it in my hams.   Somehow, I feel like I've lost something, like it was harder than it should have been.

Looks like a long road back if I'll ever run fast.  I need more quantity but I don't think foundation work like 800s, just the usual tempo and speed endurance, then strength and speed.  Hard time of year to work since it's been cold.

35º and bright sunshine at mid afternoon on the Sewanee track.   The hip issue is almost gone, probably should have given it another day.  We'll see what it fees like tomorrow.
400m warmup, stretches, drills 
Saucony spikes on 
500m - 81 
400m - 66 
300m - 47

The times on the 400 and 300 were slow for a speed workout but I didn't take full rest.   

I may wait til Sunday before I go out again.   Have a busy Saturday.  

Monday, December 9, 2013

This is what I think happened

After a satisfying Aug. - Sept. 'mini-season' ... where I improved significantly in each of my 4 meets, (58.20, 57.22, 56.78, 55.78)...  I went out and ran like an idiot at MTSU.

All of those meets were masters meets, I saw no other runners in any of those meets and won all of them by at least 50m.  Running with guys actually ahead of me was a new experience.   Couple that with an unfamiliar and disorienting track, the distractions led to a failure to execute.  Excuses, excuses.   Well hell, last Monday I ran a 58 at 90% effort with nearly even splits.

Also, not 100%.  Due to a minor injury, I didn't do a solid tempo endurance workout for 7 days before the meet and took most of the meet week off.

Even more excuses...
I've been doing ALL my training on a 400m outdoor track and meticulously timing/pacing each 100m on every run with the Gymboss timer, always in lane 1 or 2, cones at the 100m mark.  Running even distances like 400s in workouts.  Running in a meet on track where I can't see all the way around it... like running in a hallway, is a bit disorienting.

The race.
I started fast.  I was amazed those guys took more than 2 turns to make up the stagger on me.   I must have turned the 200m at 25.50 or so, I was about 100% the whole way.   I was fresh and hyped.  (Still ran 26.04 about an hour later after being totally toasted in this race).  When I hit the break, the leader was only 12-15 meters ahead... although he ended up finishing in 51.90, and about 40m ahead!   That's how much time I lost.  The type of fatigue I felt after this was mind numbing, left me in a daze.  Painful.

I gotta block that stuff out if I'm going to run with the boys.   I might do some speed workouts on Sewanee's indoor track since I'm going to try the 400 there.   2 1/2 laps.

Probably will start training again on Thurs.   Still feel the hip/ham thing and a slightly sore groin.  Need to get healthy and working hard, the college season starts in earnest in Jan.  Opportunities to race most weekends all the way through April and outdoors.

Taking some time off, focusing on music, enjoying it.

Saturday, December 7, 2013

Rigged up, bad

Kinda didn't feel it today.   Bad meet overall.

One of my worst 400s ever.   I was in the outside lane and when everyone passed me, I kept my pace too high.   By the break at 250m, I was nearly toast.   My first 200m was probably faster than my actual 200m race, which was pretty slow too.   I rigged up hard with 50 to go, barely moving when I crossed the line.  Choked.  Bummed.

Ok, reluctantly, I admit to the embarrassing times:   58.94  - 400m /  26.04 - 200m
A similar start to my indoor season in 2012  ... but that year I won Nationals so... I guess I have no where to go but up.  Amazing how it's actually harder and more taxing to run a slower time when going out too fast.  I've run faster in practice with much less effort.  I barely had anything left for the 200m.  It was hard.  I lagged a bit at the end of the 200m.

Hip / upper ham is sore.   No serious issues.

Photo:  checking in for the 400m....  one of the guys said he thought I was about 37.  I could almost have a son that age.

Friday, December 6, 2013

pre race day #1 (updated)

The college track season begins.   I received Coach Hayes's one word email last night and it said, "Yes."

My expectations are low.   Haven't run in 3 days since my hip issue gets better each day I don't run.   It's still not 100%, but will be good to go.   I signed up for both the 400m and 200m.  Not my favorite track, but 5 min from my house.   My best there is 57.40.  So, that is my goal, to surpass that, which is actually my 2nd fastest 400m indoors.  Only my 55.90 at Nationals 2012 was faster.  I've run three 400m races there:  58.93, 57.74, 57.40.  Last year, I ran 57.74 in this meet.

I am at race weight.  140.2 this morning ... and it was no picnic (heh) to get here.   I was 146.6 just 3 1/2 days ago.  (note:  proportionally, that would be like my dad losing 10.3 lbs ... in 3 1/2 days).   Not fasting, not hungry.  Diet for the past 2 days:
tea + raw sugar, 1/2 c. yogurt with nuts and raisins, 4 figs, 1 head lettuce, 1 zucchini, large can tuna  
tea + raw sugar, protein shake, 4 figs, 1 head lettuce, 1 can fish, cappuccino
I'll go to the Murphy Center tonight to do a light warmup and maybe some starts.   I'm going to configure one set of spikes with pyramids and one with xmas trees.   Murphy Center is a pyramid spike track.

Light workout at the Murphy Center tonight.  Did 4 or 5 starts with the new shoes and ran some 100s on the turn.  Felt fine, the hip issue is ok, barely noticeable.  Shoes feel good, a little tight.  Crowns stayed on.  Not feeling real fit, need some fuel in my tank.

Less I eat, the less I want to eat.   Need to eat some carbs tonight, weighed 139.6 after workout.  (loss of 7 lbs in 4 days!).    

Tuesday, December 3, 2013

heavy and slow

Warmer weather today.   Good day for a workout ... 58º on the Dean Hayes track late morning.  I wish I felt better.... today I felt slow, sluggish, and sore from yesterday's plyos ... not to mention the 3 bulging fluid blisters on my ankle from yesterday's burn.  2 of 'em broke.  Fortunately, above the shoe and not real painful to run with.

All my soreness and issues seem to be concentrated on my right side... back side hip issue, sore upper thigh and the ankle burn and soreness.   Same side calf that got real sore from stairs last week.  

This was a tempo endurance / 300m event run day.   I tried to concentrate my efforts on the last 100m and take the first 200m easy... 29-30.   Goal of 14 for the last 100m, 44 over all.
400m warmup, stretches, drills 
Saucony spikes on 
4 x 300 - 43.5, 44, 44, 44.5
Looks like I gained weight over the holiday weekend.   Last night when I got home, I weighed a staggering 146.4.   After workout and toilet... a more reasonable 142.6.   I still think I could be race weight by Sat.

Tonight is Vandy's first indoor meet which I wasn't able to get into.  Still no word from coach Hayes.

A look at my burnt foot.

She got me

Monday, December 2, 2013

Plyos and burned

Did some plyos today and some core work.  Leaps, single leg squats, pushups, etc...  

A friend spilled boiling water on the ankle of my socked foot taking some skin off.  A lingeringly painful injury, but I don't think it will stop me from running, I hope, just make it more painful.   We'll see.   Accidents happen.

Emailed Dean Hayes about the Sat.  meet, hopefully will get his 1 or 2 word response soon.

Sunday, December 1, 2013


Speed workout today at KCD high school in KY.   Felt pretty good.  My hip issue is almost gone and doesn't bother me while running, mostly the next day.  Today, I was joined in my workout by fellow masters sprinter, Roya.

Ran everything (except the 200m) at about 90% in spikes with recovery.  Pretty fast for a shitty track.  My 400 was pretty close to even split.
400m warmup, stretches, drills 
Saucony Showdown spikes on 
400m - 58 (28.5, 29.5) 
300m - 41.5 
200m - 29 (strider) 
100m - 13
I started feeling a little tightness in my right ham after the 300m so I ran the 200m easy.

I guess I'm going to email coach Hayes about running the 400/200 in Saturday's meet at MTSU.   I think he'll let me in.

gimme soma dat hair!

When it comes to shoes, track shoes... I'm as bad as a woman. Found some of last years model Pumas in my size. Very rare! Very cheap and free shipping... from a place called 'Shoebacca.' Half price. And even in my color.  My second pair of Pumas has a stripped spike hole. Very few sizes left, lucky I have such a small foot.  

Friday, November 29, 2013

same, different day

Same workout but in KY, at the KCD School.   Still feel the hip issue but it's getting better... slowly.   I expect I'll be ready to step it up on Sunday.

I have until Tues. to make a commitment to run in Birmingham on 12/6... and holy shit, it is expensive.  $45 for unattached athletes.  Except for the Nationals, and SE Masters, I've never paid this much to enter a meet.  Pretty ridiculous.   But, it's probably the best 200m track in the SE.  It's a Friday evening meet and I can drive there in 2 1/2 hrs from Sewanee.  Maybe it's crazy to drive 5 hrs when I could run at MTSU the next day if coach Hayes lets me in.  If he doesn't, then I'm S.O.L. for the whole month.   Now I'm thinking I should save the $ and run at MTSU (and get smoked).   It would save me a hundred bucks and gas.

Today went better than last time.

Saucony Virrata trainers on
400m warmup, stretches, drills 
4 x 400m with 2 min rest - 69, 69, 72, 78 

Watching my diet, had a modest no carb Thanksgiving, just turkey breast and salad.  First time I've eaten turkey in more than 20 yrs.

Wednesday, November 27, 2013

cold tempo endurance

Brutally cold, 27º with a stiff biting wind at 8:15 am on the Dean Hayes Track at MTSU.  Wind chill in the teens.  It just seemed so much harder today.  Like I work hard and am getting slower.  A slow set of 400s today with 2 min rest in between.   I really didn't want to do #4... but I did, in poor form.  Ran in short tights with long sleeves.  Cowered against the wall to shelter from the wind between reps.

Saucony Virrata trainers on 
400m warmup, stretches, drills 
4 x 400m w/ 2 min rest - 69, 75, 77, 82

The wind seems to really slow me down, despite any benefit of a tail wind.  Maybe it was harder today also because I've been eating really light past few days.  Still a lb over race weight and tomorrow's buffet won't help.  Will probably fast today or eat very light in anticipation of tomorrow's feast.  141.4 lbs after workout.

Can still feel the hip issue but it's better.  Hope to do speed work by Sunday.

mounting the sub-freezing track 

Monday, November 25, 2013

Bustin' it

Still not 100% and not feeling terrifically fit, but was back on the track today for a bitchin' tempo endurance workout.   Conditions were raw, but I've seen worse.  About 35º, cloudy, dank, windy, windchill below freezing.   I got warmed up, set my timer, and stripped to my t-shirt and shorts.  My training shoes are wearing so unevenly, it's beginning to feel weird to walk in them.  They're about a half inch lower on the outside.  So, I donned the spikes.  Plus, I wanted to run faster than the past workout.  I did, marginally.
600m warmup, stretches, drills 
Saucony Showdown spikes on 
5 x 400m w/ 2 min rest - 68, 69, 75, 80, 81
By the 4th rep, my rest periods seemed impossibly short.  Still breathin' hard before the last 2.   I was going to do 4 but said what the hell, and did 5.

Still not ready for speed but will be soon.   Don't know when I'm going to be able to workout again, I may try for Wed morning but my holiday schedule is very tight.  My soreness on the stair workout tells me I need to do more of it.  My right calf is still sore after 4 days.   My hip is better but not 100%.  Watching my diet this week in anticipation of a feast.  Eating very light.   141.8 lbs after workout and hope to be below 140 before Thanksgiving.

Saturday, November 23, 2013

Back on the track

Cold day in Sewanee, finally getting up to around 40º at noon with the sun breaking through and breezy.   Really tough to leave my comfort zone this cold day to dress for the track.   But good t-shirt weather for the track once warmed up.

The hip felt better, not 100% but good to go for a tempo endurance workout.  My calves were very sore from Thursdays stair session, so I busied myself in the morning with a carpentry project while I waited for the lactic acid to subside.   Still sore by workout time.

A little heavier and slower today.  It was a bitch.

 Saucony Virrata trainers on
550m warmup, stretches, drills 
4 x 500m w/ 2 min rest - 89, 95, 99, 99+ 
60m striders on grass

Probably too fast on the first one, speed dropped off considerably.   Suffered.  Wanted to do more ... but I didn't want to push it.  Should be back to 100% in a few workouts.

A freezing weekend coming up,  Should be pretty cold next 2 days.   I may go back to running 4 x 400s since I can run significantly faster, and somehow, they seem harder than than 500s for tempo endurance.  

Thursday, November 21, 2013

many stairs

With the hip still an issue, but better, I decided to forego the track until Sat and hit the stairs.  The smaller range of movement and emphasis on strength served me best today.  Mid 50sº and overcast today at the MTSU Floyd stadium.  I did one jog around the football field to test the hip and yes, still there but better.
300m warmup, stretches, drills 
22 x stadium stairs 
This was quite a good workout.  I was a quivering mess after it was over and sweating.  Forgot how hard these were.  22 was a decent workout, but I've done as many as 28 in previous workouts.  Tells me I'm not in peak shape.

First meet in 2 weeks.  If I don't feel 100%, I'm not going to bother driving 2 hrs to Birmingham.   I should be ready for a decent early season effort.  No other meets in Dec.... unless I go to NYC.

Wednesday, November 20, 2013

Day off

Minor injury...
Taking a day off to let that hip joint recover.  Not a good time for an injury with the season opener two weeks from Friday.  Even training tomorrow on the track may be questionable.  I'll do some light resistance today and stretching, see how it feels.   This often happens when I do a vigorous resistance workout for the first time in a while.  I don't do well with ball and socket joints.  When I do get back to the track, I best not run fast for a week.  Just tempo endurance suffering.

New meet possibilities:

January is shaping up where I could run 3 consecutive weekends if I'm willing to travel.

Jan. 5 - Nashville, TSU - Ed Temple meet
Jan. 11 - Birmingham, AL - Blazer Invitational
Jan. 18 -  Lexington, KY - KY Invitational

These meets are definitely open to individuals.  All these tracks are excellent... the Lexington track is in a facility called the "Nutter Field House"... how's that for a name?  It's an over size 290m 6-lane track.  Nice.  UK Wildcats, hometown of Tyson Gay.

Nutter Field House - 290m track

The Birmingham Crossplex has a brand new 200m banked Mondo.  They also have the most rigorous spike check procedures of any track meet I've ever seen.  No Xmas trees.  I think I'd choose on oversize track to a 200m banked... but both are excellent.  The 200m track will likely have a break where the 290m may not.

Birmingham Crossplex track

Monday, November 18, 2013

Speed 300s, 200s

Quality workout today at Sewanee's Coughlan track.  Perfect day, mostly sunny mid 50sº.   All runs were at or near 400m race pace today.  The first 300m drained me considerably and I kind of lost my edge for the rest of the workout.  Despite that, I took a lot of rest and burned a few fast 200s.
600m warmup, stretches, drills 
Saucony Showdown spikes on 
2 x 300m - 41.5, 44 
2 x 200m - 27, 26.5

Also started developing some slight pain in my right hip joint so I kept it brief.   I hope this subsides.  Annoying.  My ankle was bothering me last workout but today it was ok.

Weight is nominal... despite the Kind Bars.   141.8 lbs after workout.

Saturday, November 16, 2013

tempo endurance 500s

Increasing the difficulty, I did tempo endurance 500s with 2 min rest, and then some.   Sewanee was sleepy and foggy this Sat. morning, about 55ª.   I wanted to 'one up' the tempo workout today.  The options are to decrease rest, increase distance or reps.  I opted for distance.   This means I'm running slower, about 600m pace, but running longer.  The result is a closer run to rest ratio, closer to 1:1.
Saucony Virrata trainers on 
400m warmup, stretches, drills 
4 x 500m w/ 2 min rest - 92, 93, 96, 97 
Saucony Showdown spikes on 
3 x 200m - 27, 27, 27
I took it easy on the first 2 500s, a distance I can easily run in 80 sec, saving myself for the last 2 and wanting to complete the workout.  Although the last 2 were slower, they were much harder.  It was hard but no harder than the 4 x 400s at a little faster pace.

I had some left in the tank so I donned the spikes and ran 200s at about 400m race pace, focusing on form.  This, with yesterdays resistance work on my glutes and quads, left me pretty toasted.  I needed to burn some calories with the rich food I'd been eating.   141.4 lbs  after workout and feeling a bit less soft.

I've racked up some good sprint mileage these last 3 workouts.  Will probably hit the weights tomorrow.

Gettin' it done in Sewanee

Thursday, November 14, 2013

more foundation

Sunny and cool, 49º and breezy on the Dean Hayes track this morning.  More foundation maintenance work today.   Energy level felt low today but ran a decently consistent set of 600s with recovery.
Saucony Virrata trainers on 
400m warmup, stretches, drills 
4 x 600m - 1:47, 1:52, 1:53, 1:53
Back up to Sewanee to train this weekend.   Probably will hit the weights at night, might be losing muscle mass.  Probably will get back to the stadium stairs next week and some plyos

141.6 lbs after workout.

Tuesday, November 12, 2013

Pondering the indoor schedule

Trying to piece together an indoor track season schedule.   There are good tracks, ok tracks, and awesome tracks.     Many meets are not open to individuals, like the opening Vandy meet on 12/3.  Vanderbilt meets are becoming increasingly difficult to get in to and more competitive.   Some meets are one day apart, so have to decide on one or the other.  The Birmingham, AL meet on 12/6 is one day before MTSU's only home meet, but the Birmingham track is the best in the southeast, so I'll probably go there.   Also, I have a concert scheduled at MTSU 2/10 so I'll avoid racing that weekend.

This is what I have so far, * = tentative due to restricted entry or distance/logistics.

12/6 - Birmingham Panther Invitational
12/28 - NYC Armory Sprint Night *
1/5 - TSU Ed Temple Invite
1/25 - Vanderbilt Invitational *
2/1 - Sewanee Tiger Invitational (or TSU Invitational 2/2)
3/1 - Sewanee Invitational
3/14-16  - Boston - USATF Masters Nationals*

So, that's only 4 meets for sure.  There may be more in Feb.  Looking to see if I can run in Birmingham again, or possibly in KY.   We'll see.

foundation work

The conditions were brutal ... about freezing with blustery winds and snow flurries.  Wind chill in the mid-20ºs, a wind advisory in effect.  I knew I'd be alone out there, the only person crazy enough to be out in this drastic cold snap.  Temperature has dropped 30º from yesterday, forecast says 18º tonight.  Presently snow showers and the temperature keeps dropping.

It took a lot of impetus just to get out there instead of sitting by the  fire with coffee and guitar.

Even with the cold, I ran in short tights, and by the last 2 runs, was warm enough to shed my sweat jacket and run in my tech T-shirt.

Ran long instead of fast.  Good choice for a cold day.
Saucony Virrata trainers on 
400m warmup, stretches, drills 
4 x 800m w/ 3:30 rest - 2:43, 2:47, 3:02, 2:56 
400m - 72
The workout was hard but didn't feel as drained as I did on Sunday.  I 'carbed up' a bit last night with some pasta for dinner.  Weight is up a bit but not bad - 142.6 after workout.

Sunday, November 10, 2013

long sprints in Sewanee

After 2 days off and some partying last night, todays workout felt really hard and draining.  Picture perfect fall weather and warmer than predicted... low 60ºs at the track with bright sunshine.  67º on the bluff as I write this.  Quiet on the track at first around noon, then a flag football game ensued during my workout.
400m warmup, stretches, drills 
Saucony Showdown spikes on 
2 x 500m - 80, 83 
2 x 400 - 63, 65 
300m - 45.5
It was a bitch.  Even with several minutes rest in between, my heart rate stayed high - about 124, even after my breathing returned to normal. Don't know why. My resting pulse is about 60-64 right now. Maybe I'm losing my foundation and need more quantity, like 600s, 800s. I definitely need weights. Maybe tomorrow. No, definitely tomorrow.

Thursday, November 7, 2013

the usual tempo 400s +

Cool and blustery at the Dean Hayes track at 9am Thurs... sunny and 46º, windy.   Track wet from previous days rain.  Was a slightly sore from the speed workout on Tues.  Post collegiate 800m runner, John W.  joined me for a few runs.  This was the same workout I did Sunday, but not quite as fast.  Track was wet so I ran in spikes.

500m warmup, stretches, drills 
Saucony Showdown spikes on 
4 x 400m w/ 2min rest - 69, 70, 73, 73 
300m  - 44 
200m - 27.5
John W. is a 26 yr old grad who still races unattached.  I see him at college meets quite a bit.  We compare notes on 'getting in to meets' as unattached.  He has good 200m speed and stayed with me in the 200 and 300.

Been binging on Kind Bars... so weight is up a bit.  142.2 after workout.  Can't believe how good these are, high in fat and calories (13g / 190 cal.).  But they are low carb and gluten free.  They're expensive, but I just found a copycat recipe ... look out.  Also looking at baking panforte this holiday season.

Tuesday, November 5, 2013


At noon at the Dean Hayes track, it was a mild 68º, breezy and partly cloudy.   I did everything today fast in spikes... at or above 400m race pace.   It was pretty hard but not as painful as the tempo endurance stuff.
800m warmup, stretches, drills
Saucony Showdown spikes on 
4 x 200m - 26, 26, 26, 26.5
2 x 100m - 13.5, 13
Been on the track on an every-other-day schedule.  Thinking I might do some resistance tomorrow.

College meets seem to be tightening up entrants so it may be more difficult to get into meets this season.  We'll see.  Vandy has a Tues. evening meet on 12/3.   Be interested to see if I can get in.  It's easy to exclude people in Direct Athletics on line entry.   If it says 'college only' then I'm s.o.l. unless I can get a coaches permission, which is a hassle.

140.6 lbs after workout.  Amazingly light considering this was like a holiday weekend... dessert before dinner 3 days in a row.  I sampled Louisville's Homemade Pie and Ice cream Kitchen's pies... apple, cherry and blueberry ... with their amazing coconut almond chocolate chunk ice cream.  I could live on it.  Even had some movie popcorn.   But I did have a killer workout this weekend and stayed active with hiking, and biking.

Sunday, November 3, 2013

tempo 400s and then some

Suffering in KY .... at the hard pan "Monaco-Walker Track" at Kentucky Country Day School in Louisville, this Sunday morning.  Bright and sunny low 50sº.  

It was a bitchin' workout.  
Saucony Virrata trainers on 
400m warmup, stretches, drills  
4 x 400m w/ 2 min rest between - 67, 69, 73, 75 
300m - 43.5 
200m - 27.5
I didn't need to do those last two sprints at near 400m race pace, but my companion Roya wanted to run the last 100m of each with me.  I am truly astounded by her speed. she stayed with me with only a minor head start and I was running at least a 15 sec 100m pace if not faster.  Completely untrained, no substantial warmup or stretching, probably running on her heals.   I really think she has the potential to be an elite masters sprinter, if only she would train or take it seriously.  

Roya - sprinter to be?
Me, I'm just an 'also-ran'... trying to get fast enough to not finish dead last in the upcoming college season.

And then we went mountain biking...

Friday, November 1, 2013

tempo 300s

Bright and sunny on the Dean Hayes track this morning at 9am, the track glistening with the previous evening's rain, I ran 300s, but faster than before, wearing spikes.  Previously, I had been doing 51-55, today was 46-53, with 2 min rest.
600m warmup, stretches, drills 
Saucony Showdown spikes on 
6 x 300m w/2 min rest - 46, 48, 48, 49, 51, 53
Yes, I suffered.  I couldn't have done 7.   MTSU sprinters have been doing 8 x 300 ... but I don't think they're as strict about their rest.

I talked with the assist MTSU Track coach, Keith ... he's also had problems with the assist. soccer coach.  Glad their season is over.

Wednesday, October 30, 2013

MTSU team trials - wow

The MTSU track team has been doing really tough workouts this year.  Track intervals 4 days a week, hills one day, weights 3 days.  The team time trials were this week and wow...

Emanual T.  from Uganda ran a 29.3 300yds (yes, yards... don't know why) and a 56.7 500m.   Stunning.   He could beat me by nearly 100m in a 400.  He has run 45.95 in the 400m.  Could be nationally competitive.  Again, don't know why they were racing 300yds, but by standard conversion factor, ET ran a 32.5 300m.  Close to world class.

Hard work pays off.  Go team.

everything fast

Today was a beautiful day... 72º, sunny and breezy at the Dean Hayes track at 10:30 am.   I felt like running fast and not suffering today, and I hadn't eaten much fuel in the past few days to withstand a heavy workout.
Saucony Virrata trainers on 
600m warmup, stretches, drills 
400m - 59  (14,14,15,16) 
Saucony showdown spikes on 
3 x 200m - 27, 27, 27
I noticed some significant groin soreness after the 400m.  I remembered that I had not stretched my groin in the hot tub the way I usually do before a workout.   It was a pretty good run considering it was in flats. It might have been a shade under 59.   I then put the spikes on for the 200s and ran about 400m race pace.   It felt fine.  Really need to get back to resistance work.  Guess I don't like doing that as much.

I'm exceptionally light today (after some stress based fasting).  139.6 lbs after workout.

Monday, October 28, 2013

300s in Sewanee

Did a speed endurance workout today in Sewanee.  At 12:30pm there was the usual Sewanee 'mizzle' which increased to a drizzle after my warmup, but it stopped, thankfully but the track was wet.  It was an overcast 54º pretty much all day.   The scene was serene, quiet.

After my first few sprints, a soccer player showed up and was practicing field goals with uneven success, however, I did see him kick one 50 yd field goal.  I occasionally returned balls to him when I was on that side of the track.

I ran today a little under race pace, 15 sec/100m.
Saucony Virratas on 
500m warmup, stretches, drills 
6 x 300m - 44, 45, 46, 47, 46, 48
These workouts are the most common ones I did last season, I used to always do these in spikes, but not now.  I do think the limited rest interval tempo endurance are more beneficial, but much more painful.  When I do this workout with 2 min rest in between, I'm running much slower,  51-53 sec., but that's ok.  Today, I took more rest.

Weight is OK.  In the 142's after workout.

Saturday, October 26, 2013

cold 400s

Just above freezing at the Sewanee track this morning, 34º  Maybe someone saw my post on the Sewanee track, they finished painting it, but still no resurface.
It was homecoming today in Sewanee but nothing unusual at this hour of the morning.   The usual old timers out jogging laps.  
Saucony trainers on 
400m warmup, stretches, drills 
4 x 400m w/ 3 min rest - 68, 69, 74, 77  

Thursday, October 24, 2013

training a little heavy

Cool 45º this morning on the Dean Hayes Track at 7:40am.  Felt ok.

Saucony Virrata trainers on 
2 x 500m w/  3 min rest - 90, 92 
400m - 67

Heavy ... 143.8 after workout.

Monday, October 21, 2013

heavy lifting

Three days of hard labor, building a large woodshed, cutting and splitting logs.   I'm as sore as I've been with any workout.  Burning a lot of calories so my weight is good.   About 142.   Need a few days rest before I start regular track workouts again.

Built this ... without help

Thursday, October 17, 2013

Starting again

A cool wet morning on the Dean Hayes track, 60º and drizzle, water on the track.  It's been 10 days since I've been on the track and have gained weight.  145.8 before workout.

The past 5 days, I hiked 35+ miles in the GSMNP, some hikes were pretty tough, like Monday's 16 mile hike to High Rocks, a climb of 3500'.  These hikes were pretty tough on my ankle and I did feel a bit of muscular soreness in the upper glutes.  However, no substitute for the track and I have definitely lost fitness.
Saucony Virratas on 
400m warmup, stretches, drills 
3 x 500m w/ 3 min rest - 90, 93, 95
Not real hard work but a good first day back.  Need to do some strength work.  Have some physical labor and projects planned for the weekend so the weights will have to wait.

First indoor meet 7 weeks away.

I'll be back out on Sat in Sewanee.

Monday, October 7, 2013

Tempo + speed

In Sewanee on a cool Monday evening, about 60º at sunset.  Gorgeous sunny dry day.   I was sharing  the stadium this evening with the lacrosse team that was practicing on the field.

I was hampered slightly by a chest cold today.  Have been sleeping outside on my porch in Sewanee.

I've been maintaining an every other day schedule on the track the last 5 days in anticipation of a week or so off to go hiking in the Smokies.  Today, I did the usual ball buster + some 100s.
Saucony Virrata trainers on 
400m warmup, stretches, drills 
4 x 400m with 2 min rest - 66, 69, 74, 79 
2 x 100m - 13, 13
Felt pretty good, but hard.   Reached flat out speed in the 100s.  Shouldn't have run the first 400 as fast but it felt so easy.  I paid in the end as I was dragging my ass around on the last one.

Next up, more of this.....

Saturday, October 5, 2013

Sat speed endurance

A beautiful summer like day in Sewanee... sunny 72º at 7:00 am on the Coughlan track.  The sun was making it's way onto the home stretch of the track while half was shady.   Up a lb from yesterday, I did 800m of sprints at near full effort with recovery.
800m warmup, stretches, drills 
Puma Bolt spikes on 
300m - 41 
2 x 200m  - 26, 26.5 
100m - 13
Doesn't look like much but it was hard.   All sprints around 400m race pace, 95% effort.  

I forgot to pack my training spikes so I used my backup meet spikes.  One spike hole is stripped, but I could get a spike to stay in by cross threading it.

142.4 lbs after workout.   I'll probably be back out Monday or Tues.

Beautiful day.

Thursday, October 3, 2013

back to it

Summer is still hangin' on, 69º this morning at 6:45 am on the Dean Hayes track.  Moist and cloudy.  My shoes squeaked on the wet track.   I resumed tempo endurance and it was as hard as ever but not slower than before, surprising since I haven't done this workout in more than a week and I've not been eating well.

 Saucony Virrata trainers on
400m warmup, stretches, drills 
4 x 400m with 2 min rest - 67, 69, 74, 79 
200m - 28.5
Lesson learned
This weekend, I ate all the stuff (in small amounts) that I've been avoiding all during competition ... pasta, potatoes, bread, desserts, white rice, cereal, etc...  and it affected me in a really bad way.   I developed an acid stomach, bad sleep, lack of energy requiring afternoon naps which I emerged from very groggy.   It's no way to live.   After ballooning up to 147 lbs at one point, I was happy to emerge unscathed from the binge, weighing 141.8 after today's workout.   Moral of the story, eating shitty is no way to go through life, especially at my age.  Not worth the momentary buzz.  And... occasional binges and treats are ok, as long as you don't do it more than 2 days in a row and the quantity is not huge.

Off time
I was pretty active during my time off.  On Monday, hiked the Firey Gizzard Loop which is a notoriously hard 10 mile hike through very rugged terrain with a lot of up and down.  It took Roya and I  almost 5 hrs.  Also did a short hike on Sunday.

Almost missed Saturday's meet.
On Saturday, I had a busy weekend planned.  Race in Brentwood and a weekend project in Sewanee.  I was happy to have fit all the tools, luggage, backpack, guitar and roofing material for my project into my car.  Driving my truck would be expensive on gas, so I was happy everything fit in my car.    I left for the meet 15 min later than I wanted to.  When backing the car out, I ripped the  sidewall on my tire and had to transfer all that stuff to my truck.   I left over 30 min late.  Fortunately, the meet was running late and I had enough time to warm up for the 100m.  (Those stock tires were bald anyway.  I ended up spending $541 on a set of 90,000 mile Michelins for the car).

Coach Page thinks I should get 4 weight workouts a week.  Traditional, w/ free weights, 2 days legs, 2 days upper body.  If I am to get faster, I do need to do something different.  He thinks I should take a break from the track and do less.  And build toward another peak during the season.   Not sure where to go, but think 2 day a week on the track and at least 2 days a week on weights might be good.  I could probably go back to stadium stairs and weight sled as well.

Tuesday, October 1, 2013

Sewanee track neglected

When Sewanee put new artificial turf and lights at the football and soccer fields, I was hopeful they would give the track a badly needed resurface.  Well, no... disappointingly, they just did a half-assed relining of the track - an obviously unprofessional job.  Probably done by local staff, not a professional track contractor.   They just painted the lane lines and numbers, not the handoff zones or any of the secondary markings.   A superficial facelift.   When they decided to resurface the MTSU track, it was in far better condition than the Sewanee track is in right now.

Whoever Mr. Coughlan is, the namesake of Sewanee's Coughlan Track, he deserves better, and so does the team, college, and community.

Sunday, September 29, 2013

good season ender

I think I'm as fast as I ever was.  Now the question remains, can I improve?

55.78 - 400m
12.19 - 100m

Running these times on a poor track in gusty shifting winds was an accomplishment for me.  The Nashville District meet on Saturday was run on the Ravenwood HS track, a black track of a thin tartan surface over black top.  In places, the surface has been worn away and was ineptly repaired with roofing tar (not kidding), giving a sticky texture.

I had competition in the 100m.  Bob VF, suffering from a swollen achilles tendon, courageously ran without shoes or blocks, yet he still turned a 12.50 and I only beat him by 2 steps.   I think I can run faster but was definitely pushed.  The big victory was to race a 100m with no signs of strain or injury.  The '100m monkey' is finally off my back.  I still think I can go sub 12.

I had lane 3 in the 400m.    Was pretty relaxed through the 200m phase into a headwind, and recommitted about 240m.  Didn't feel quite as good as in Chattanooga 2 weeks ago coming up the stretch and was fighting that familiar 'rigging feeling' in the last 50m, so I was surprised I did as well as I did, shaving off exactly a second from my previous time.  Both times were under state meet records so I hope to produce when I have my last chance in June in this age group for these records.  I am technically '54' (age as of end of yr) for next state meet in June, even though I'll be really 53.  

Well, now I know it takes me a good 8 - 9 weeks to come back from time off.   I do believe my low body weight and the 2 a week tempo endurance workouts helped me peak at this final meet before indoor season starts in Dec.

Friday, September 27, 2013

pre race day

Last race of my short season tomorrow.  Got to the Dean Hayes track today on a perfectly sunny cool morning, upper 50sº at 7:30am.

Just wanted to loosen up and do a light workout and some blocks.  Everything felt fine.

1300m warmup, stretches, drills 
Saucony Showdown spikes on 
300m - 44   negative splits (16/14/14) 
6 x 50m from blocks 
100m from blocks - 13
 I should be OK for the 100m tomorrow.  Just need to get a good start, good arm action,  stay loose, and and not strain.   Sometimes trying too hard can result in more strain, slower time and injury.

I'll also run the 400m.

After this race, I'll probably take at least 3-4 days off from the track.   I'd like to stay in shape so I can train once in a while with the MTSU guys, but I'm rarely free to do that because of my schedule.  They've been doing pretty tough workouts.  Yesterday they did 8 x 300m.  The little free time I have will be devoted to a construction project I hope to begin in Sewanee in Oct., and a hiking trip to Fontana in the GSMNP.  I think I'll continue to train but do more lifting and have 2 days rest between track workouts.   By Nov., I'll probably be back to what I have been doing.

I've got a fun weekend ahead in Sewanee ... and I can eat anything for the first time in a while.  Think I'll make an apple crisp.

Weight is good: 140.2 lbs after workout.

Wednesday, September 25, 2013

good speed

Did a light speed workout at the Dean Hayes track this morning, it was 66º at 7:30am with occasional light rain.  Everything felt great.  No strains or soreness even when pushing to full speed.  I feel confident enough to run the 100m on Sat.  If I survive it, I'll run the 400m too.
900m warmup, stretches, drills 
Saucony Showdown spikes on 
3 x 150m - all at ~ 19 
300m - 42
I didn't want to repeat my experience of soreness and strain I experienced after my speed workout 2 weeks ago, so I quit while I was ahead.  On the 150s, I really tested myself.... accelerated to full speed and held it for more than 50m.   The 300m I ran in even 14/100m splits.

I've been a bit neglectful of my resistance work and I'll do a maintenance set today for ads, quads, and hams.  Friday, a light technical workout and Saturday... my short 'season' wraps up.

Weight is nominal at 141.4 lbs.

Monday, September 23, 2013

More tempo endurance

Beautiful warm evening in this first full day of autumn.  I headed to the Sewanee track but there was a lacrosse game going on so I headed to the hard lonely St. Andrews track.   Just wanted to get it done and not wait for the lacrosse game.  A pleasant 68º at the SAS track just after sunset.
Saucony trainers on 
400m warmup, stretches, drills 
4 x 400m with 2 min rest - 68, 68, 72, 76
Didn't have the stomach to do 5 tonight.  I ate some oatmeal for lunch thinking it would fuel me, but I had a slightly acid stomach and couldn't bring myself to do another.   4 was a real good sweat.

Planning to do resistance tomorrow and speed on Wed.  Feel ok, all my soreness is gone, except for my ankle which is manageable.  I remain light, 140.6 after workout.

Sunday, September 22, 2013

tempo endurance 400s

Back to the Sewanee track this Saturday evening on a cool blustery eve that finally cleared after a day of typical foggy mountain rain.  It was in the low 60sº at sunset.  The field area slightly littered from an afternoon football game played in thick fog.  As I trained, across the street a wedding band played a party with tunes like 'Satin Doll', 'Girl from Ipanema', etc... people dressed in formal black, while I ran shirtless.

Knowing these types of workouts are hard but really beneficial, it seems to take a lot of mental preparation to get it done.  In theory, running 5x400 with limited rest sounds like a great idea, but when the reality of the pain hits, it's hard to maintain the will.  I always try to one up myself from the previous workout, but today just couldn't do it, fell just slightly short.
Saucony Virrata trainers on 
500m warmup, stretches, drills 
5 x 400m with 2 min rest - 69, 70, 73, 75, 83
I will try the same workout on Monday and aim a little higher.  Trying to get all of these closer to 68. It would be NO problem, if I took more than the 2 minutes of rest.  But, that's where the suffering comes into play... not wanting to put out too much for fear of not being able to start another after just 2 min.

I was light after the workout, probably less than 140 lbs.

Friday, September 20, 2013

Light workout and end game

Testing the sore quad... it is better today, but would not want to run a short sprint quite yet.  Doubtful that I'll attend the meet tomorrow since it looks like bad weather and a long drive.  But, I think I could race.  I'm a bit doubtful I could improve on my 400m time of last week because I feel like I've only had one good hard workout this week.  Still not 100% decided.  We'll see what the weather looks like, and right now, it looks like it will be bad.  I'd probably better be served by starting my workout cycle tomorrow night after the rain with a hard tempo endurance session and another Monday to get ready for one last meet on the 28th.   Probably wouldn't hurt to put in a stadium stair session for my quad on Tues., and then some light speed workouts Wed and Fri.  Should set me up for one last blast in 8 days.

Today was brief and hard.  Sunny and low 70sº on the Dean Hayes track at 7:15am.  The MTSU track team is now posting workouts and I saw Coach Kelly there.   He looked like he was waiting for some of the team to show, but they didn't.  It was nice to see him and we had a nice brief chat.
Saucony trainers on 
900m warmup, stretches, drills 
400m - 60 (even splits 30/30) 
300m - 45 
200m - strider 
The 400m felt pretty hard, the last 100 was at 90% effort.  I was pretty spent after the 300.  Didn't want to push beyond 14 sec 100m pace today.  I definitely felt the quad but it was better.

Again, probably won't race tomorrow... but you never know, I'm a racin' fool and my friends Randall and Mark will be there.   I have nothing else to do so...

Weight remains good; 140.8 lbs after workout.

BTW... the MTSU 400m team workout today was 600, 400, 200, 400, 600 - pretty hard.

Wednesday, September 18, 2013

Not 100%

At the Dean Hayes track this morning, it was a pleasant 67º and overcast in these last few days of summer.   I came to do the same speed workout as last Wednesday but was unable to due to slight pain in upper quads.  It was only apparent when I dialed it up to near maximum effort, but not a problem at 400m pace.   So, after a few attempts at speed, I still needed a workout so I ran a fast 400 and 300.

Saucony Virrata trainers on 
900m warmup, stretches, drills 
200m - 27 
150m - 19 
400m - 60.5 
300m - 45.5

The 400 felt fine.  I am undecided about the meet on Sat.  I could probably run a decent 400 but I shouldn't run the 200... and it's well over 2 hrs drive each way.  I don't know... 5 hrs in the car for 56 sec of racing?  Well, that's what I train for and it's my second to last chance before Dec.   Hmmmm.....
I don't know.   I am also dubious about attempting a 100m race in 11 days as well.  Need some good quad and ham strengthening resistance work later tonight or tomorrow.   Probably will decide Friday morning.   I want to get to Sewanee and do some projects this weekend, so I may skip Jackson.

Weight is good:  140.4 after workout.

Monday, September 16, 2013


Start of the 400m at the Chattanooga District Games

Looking at the full rez photo in detail, you can see the advantage of using blocks.   Granted, there is only one trained sprinter besides myself in the race, Nick C. in lane 7 nearest the camera.  But if you look at everyone's feet, notice that everyone has a foot on the ground behind the start line.  Both my feet are airborne and I'm stepping over the line.  I made up the stagger on the field in first 50m.   Kudos again to  Bill on my right for racing with me and taking second in 64.78, after running a 4:58 1500m ... and a late night of partying at the ZZ Top concert.  Bill, good job.

I'm in lane 5, my 400m time for this race: 56.78

Back on track in Sewanee

My first workout this year at the University's Coughlan track in Sewanee ... surrounding their new godawful astroturf field.   Nice to have the track back and wow, it badly needs a resurface which doesn't look like it's going to happen anytime soon.

Perfect morning to suffer through some tempo endurance... low 60s and clear at 6:50am.   I still had some lingering soreness in my groin and quad, but not too bad.  No fast running today.

I did a one up from last workout by doing all five 400s with 2 min rest ... and of course, suffered on the last one.  Then I took 5 and did one faster.

500m warmup, stretches, drills 
5 x 400m with 2 min rest between - 69, 69, 72, 73, 83 
5 min rest 
400m - 66

I wish I had my foam roller and hot tub with me here in Sewanee.  Weight is good: 140.8 lbs after workout, despite my constant munching on figs and walnuts the past few days.  I may do stadium stairs on Wed. and get some good resistance in tonight or tomorrow.

Sooo very quiet out here on the bluff this beautiful morning.

Saturday, September 14, 2013

Chattanooga District meet

It was an unbelievably beautiful day for weather.  Waking up to 49º on the mountain, it was a dry 72º on the track with a slight tailwind up the home stretch.  Nice blue rubber track at the GPS School in Chattanooga... (great facilities, obviously a rich kids' prep school).  Compared to KY last week, this meet was extremely well staged and run by experienced 'track people' from the local CTC.

Went OK.
56.78 - 400m
25.49 - 200m

I skipped the 100m.

As I was getting warmed up for the 200, I noticed soreness in my left quad and ham.  The right side seemed ok.  The left ham was the one I tore in June '12 running the 100, so I feared this race and ran it gingerly.  Unfortunately, I got the dreaded lane one.  There was only one relatively fast guy (who ran a 12.79 100m), but I passed him on the turn and won the race by at least 15 meters.

The 400m went surprisingly well.  It was just 45 min after the 200m so I didn't have a real sharp edge but it felt so much better than last week.  This race I really stayed relaxed and didn't make my move til about the 240m mark and felt fairly strong coming up the stretch.   I wasn't as tired as last week.  Of course, conditions were much better.  There was no competition.  My friend Bill M., a distance guy who had run a smokin' 4:58 1500m just 90min previous to this race was in lane 4, I was in lane 5 ... so I ran alone again, never saw anyone after the first 50m, despite all 8 lanes being full.   Bill took second, about 8 seconds behind me,  (ran high 64's), so I won by about 50 meters.   He said that he felt I was "accelerating away from him" on the last 150m ... so maybe this time my splits were more even.   I don't know.   I do think being at 'race weight' definitely helped.  I was at least 2 lbs lighter than last meet, probably about 140-141 lbs.

I need a recovery day.  Sore.  Hopefully be back on the track Monday for some tempo endurance.  I talked with James Chinn and his advice was to just be careful since these silly meets don't mean anything.   He's totally right, and he's been running very fast this year:  24s/54s and has just entered M55.  2015 is where I need to be aiming.  But I want to get the '100m monkey off my back', so I'm scheduled to run one in 2 weeks.  I love that race but have been injured the last 2 times I ran it.  I just want to get the confidence back and get one under my belt.  If anything happens, I have 9+ weeks before indoor season to recover.

Sometimes I think I need to train harder than most people to get the type of performance I expect from this small weak frame of mine.

Next meet on Sat. in Jackson, TN... I will probably just run the 400.

Two Bills

Friday, September 13, 2013

Pre race day

No, as much as I want to, I shouldn't run the 100m tomorrow.  I'm still surprisingly sore in the hams from Wednesday's speed work.

Beautiful morning on the Dean Hayes track, sunny 70º, moist.  The cones and hurdles are out which means the team is back to regular practicing.   I should join them sometime.  I'll wait for a cloudy cool Monday.
Cooler weather coming tonight.... it's supposed to hit the 40s tonight on the plateau and only low 70ºs tomorrow.

I just warmed up today and ran a little at 80% effort to work up a sweat and try to shed some of this soreness.

Saucony Virrata training shoes on 
800m warmup, stretches, drills 
400m - 64 
200m - 28 
100m strider 
more stretches

Think I'll hit the hot tub and the foam roller.  Later today in Sewanee, I'll get the blocks out and spikes on and mess around with some starts.... and stretch a bit more.   Looks like Sewanee isn't getting a new track anytime soon... hopefully before the spring.

Tomorrow is just a hand timed senior meet.  Another solo time trial/workout.

Weight is good again: 140.8 lbs after workout.  Should be at a decent race weight tomorrow.

Race weight

Looking ahead to indoor 
I've just been made aware of a spectacular new indoor track in Birmingham:  the Birmingham Crossplex has a brand new hydraulically banked Super-X Mondo 200m track.  They'll be running a Div III college meet there very early in the season and usually 3 more during the year.   The first meet is usually the weekend after Thanksgiving.

Well, well.... Vanderbilt has a brand new 300m indoor track ast their new multi purpose facility.... and they're having a meet there 1/25-26.   It looks like there will be as many as seven or more meets I can run in this coming season.

It'll be here before you know it.

Wednesday, September 11, 2013

speed and form

Low 70sº and sunny at 7am in the 'Boro.  Glad to be back on the Dean Hayes track for some speed work.   To protect my ankle, I sprinted in training shoes today, everything at 90-95% effort with recovery.
Saucony trainers on 
800m warmup, stretches, drills 
200m - 26.5 
150m - 19.5 
4 x 100m - 13 to 13.5
My form needs work.... so today I worked on form, acceleration, and turnover.   Doesn't look like much, but the 6 sprints at 90%+ effort was a good hard workout.   My ankle is still an issue so probably better that I do less quantity.

Since I need speed work, I may look at the next meet on Saturday as a workout and run all the sprints.   They are are scheduled an hour apart from short to long.  If I had some balls I'd run the 800 too, but... don't think so, it's scheduled before the 400.  100/200/400 triple will be enough.   It's just a hand timed seniors meet... but I've heard it's a good track.

Getting my weight back under control.   141.2 after workout.

Monday, September 9, 2013

A track is a track

Returned to the track this morning in KY at the closest local high school track I could find: the "Monaco-Walker Track" at Kentucky Country Day School.  Sounds impressive, but very much like the track I raced on yesterday, black and hard.   My foot/ankle wasn't feeling real good about it but I got it done, some tempo endurance suffering.  It was in the low 70's, foggy, humid at 7am.
SauconyVirrata trainers on 
500m warmup, stretches, drills 
5 x 400m - 68, 69, 75, 74, 73  - 2 min rest between (except for the last 400, 4 min rest)
If I hadn't taken a little more rest between #4 and 5, I'd have been jogging the last one flat footed about 85+.

Still heavy.  143.4 after workout.   Guess I thought I could go back to eating bread without gaining weight.  Wrong!

Hope to be back Wed. if the hand surgery tomorrow isn't too painful.  It'll sure be nice to be back on MTSU's nice new track after running on these hardpan HS tracks.... but when it comes to making myself suffer... a track is a track.

Sunday, September 8, 2013

First 'official' race of my season

Kentucky State Games 400m race: 57.22 

Not too bad for a first official electronic time, especially considering conditions.   It was hot: 90º, and the race was in the middle of the afternoon at 4:30 pm - the hottest part of the day.   The track sucked, a thin black tartan track over blacktop.  I was in lane 5, with just one person outside me, so I ran essentially alone.  Also, I was exceptionally heavy for a race ... 143 lbs when I left, 142 when I returned.

When lining up for the race, the field judge hastily seeded our group of 12 by asking: "how many can run under 60?"   Me and 5 other guys raised their hands.   I thought ...'holy shit, didn't expect this much competition.'  Turns out, they didn't produce.  I won the race by at least 50m and the second place guy was about 6 or 7 seconds behind me.

UPDATE:  Just looked at the results, second place in my heat was 10.02 seconds behind me, I think I won by 70m or so.  Kinda ridiculous.  However, the next heat was won by a 60 yr old that ran 60.88, very respectable time

It felt hard, I was thinking coming up the home stretch... 'not today'.   I suffered.   So, it went about as well as I expected.  OK, but not great.   Better than my first time out during indoors, about a half second slower than my very first 400m race at Vandy in '11.  

In order to keep my workout schedule I hope to put in a hard one tomorrow and hopefully, I'll still be able to do a workout on Wed. despite my hand surgery Tues.

Photo:  at the 200m mark in the race ... running alone.

Yes, there were 5 other guys in this race.

Friday, September 6, 2013

more speed

Sunny and cool this morning at the Dean Hayes track, low 60sº at 6:30 am, nice day.

Did more speed work today.  The first 400m pretty much wiped me out, that tells me I'm not in the shape I should be.  After this meet, I'll go back to doing those 10 x 200m workouts and suffer.

Nevertheless, it was fast.  Even split 400m.
500m warmup, stretches, drills 
Nike R3s on 
400m - 58 (29/29) 
300m - 44 
200m - 28 
Saucony Virrata trainers on 
150m strider
Again, didn't want to do more because of the ankle.

I ate a lot yesterday after my concert, but my weight remains nominal: 141.8 after workout.