Thursday, June 16, 2016

speed / event runs

A warm sultry evening at the Sewanee track.  84º, no breeze, humid.   I did a low volume long sprint speed workout.  Running everything fast.
Hoka trainers on 
600m warmup, stretches, drills 
split 400: 300m - 1 min rest - 100m  - 40.2, 14.5 
Puma spikes on 
2 x 30m from blocks
300m from blocks - 40
200m from blocks - 25.8
Running almost 40 flat in training shoes for my opening 300m was pretty good.  More than a second faster than I ran last week.  I did 2 split 400s last week on Wed., and worked out M-Th every day.  I wonder if taking Wed off this week will hurt me.

I thought I was in really decent shape til I ran that first sprint.  It was a maximum race pace effort and it left me whipped.  I took more than 20min before I ran my second 300m, at about the same speed.  I guess I'm just waiting for that superior level of fitness where I can run a 40 sec 300m and not feel exhausted.  Don't know if that will ever happen.  Actually, the second one was a bit easier, but still hard.  If I can do this in a race, and run under 15 sec for the last 100m ... which doesn't seem like it would be too hard, I could break the magical 55 sec barrier.  I guess I'll keep dreamin' on that one.

Relatively healthy, save for the usual foot/ankle aches.  It had always been my right foot and hip.  Now it's more my left.  It's definitely not too bad.  142.0 lbs after workout.  Definitely race weight.

USATF Nationals
The regular deadline is tonight and the late deadline a week away.  No major surprises in the 400m lineup, yet.  There are 15 signed up for the 400m, so we will have prelims.  Half of them are seeded over a minute, and there is at least one or two exaggerated (estimated) seed times ... which is the usually the case.  Looks like Ben isn't coming, and it will be a competitive race with Jim, Tyrone, David, and maybe Tony M.


  1. Bill, there have been no new entries in the 400 (for any age or sex) in the last several hours. When they make me king I divide your M55 group into two sections, one for those who can run 62 seconds or better and the other for those who can't (or have not posted a time).

    In the upcoming days you'll see a profile of me on in which I argue against the excessive use of trials. Just run a faster and a slower section, both as finals. Do you agree?

    Peter L. Taylor

    1. Peter, Totally agree. That is the way we did it in Jacksonville last yr when the semis were rained out. Indoor Nationals always have timed finals for the 400m. However, among the many officiating and organizational mistakes in Albuquerque, one was to divide up heats where the fastest runners were not together. It was a bit strange to win a National title in a heat of 2, and Jim, who missed a medal by 0.01 would likely have done better if we had the 2 other medalists in our heat. In addition, in Albuquerque I saw blatant lane violations in championship races that weren't called, and the fiasco where our WR 4x200m was nullified due to a failure to properly mark the track. (Being in lane 2, video shows our first handoff was right where it was supposed to be, yet they nullified it anyway). That was a maximum effort by all and we took that record down 2.7 sec. We still got the record on Sunday but ran 2.3 seconds slower. ... just venting no that you got me started.

    2. Bill, as you indicate, Albuquerque had more than one fiasco. I was a bit surprised to see M55 have two finals on time in the 400, one of two runners and the other of four. What ever happened to having a final of six using all six lanes? Put the strong guys in 3, 4, 5, and 6 (although personally I prefer 2) and the two other guys in 1 and 2.

      There was so much craziness in ABQ that at times I had no idea of what was going on, and I was the announcer, for crying out loud.

      Peter L. Taylor