Thursday, January 5, 2017

volume tempo

Dark and cold today at the Sewanee track, 33º but thankfully not much wind.  Did 2600m of volume today in 3 sets.  Still feel a long way from race ready.
Hoka trainers on 
400m warmup, stretches, drills 
400, 400, 300, 200, 100 w/ 2 min rest - 68, 70.5, 54, 33, 14.5 
4 x 200m w/ 1 min rest - 30, 31, 32, 32.5 
300m - 1 min rest - 100m (split 400) - 44.5, 14.5
I did more than I had planned because I was feeling ok, but fat... and I copped out of my first interval set which was supposed to be a 3 x 400m, so, I added a few more after ending my 3rd 400 after 300m.  Just not in the shape I'd like to be.  Still heavy, 145.6 after workout.

It was good to put in this workout since I may take 2 days off from the track since snow and very cold  is forecast for Sat.  Sunday looks to be sunny but continued cold.  If there is no snow on the track, I will be out there.

Got my new Clifton 3's in today.  Haven't run in them but they're instantly comfortable and need some breaking in to get flexible.

Home Project...
Glad to be mostly finished with my porch project - constructing a roof, so I can focus more on training. I have to say, building this porch roof with a 3' overhang 20' off the ground by myself ... is about as athletic as anything I've done, especially hanging 8' shades to the outside of the structure.   Did most of the work standing on a 5" wide rail 15' off the ground, or hanging on with my legs while reaching out to drill screws.  I'm not a sprinter, I'm really a carpenter.  This is what it looks like... heating the outdoors and sheltering from the wind.


  1. I can't believe it's cold anywhere in the world. Here in Perth it's full on summer - over 100 degrees today. Much easier to train in. William your dedication and discipline is admirable. Keep up the good work.

    1. Thx... - 13 C windchill today on the track

  2. I predict, if left unattended, the wind will damage your shades....must put them up!!!