Friday, March 31, 2017

split 400 / blocks

Another beautiful day in Sewanee, low 60º and mostly sunny, light breeze.   Feeling like I'm losing my fitness, I decided to do one hard rep and then just technical stuff.
Hoka trainers on 
500m warmup, stretches, drills 
split 400m - 300m - 41.8 / rest 60 sec / 100m - 14.3 
Puma spikes on 
4 x block starts 
3 x 100m from blocks - 13, 12.8, 12.7
Felt ok, but was worried a little about my right ham.  Feeling a little soreness which I always worry might be a sign of vulnerability.  Need to do some prehab to get ready for the Penn 100m.

After last year's indoor nationals, (a great meet for me - 55.22 / 24.65), I definitely peaked for that meet and then saw a decline that continued throughout April, til I finally took some time off in May.  Last yr I logged my best outdoor time immediately after Nationals, then went downhill.   The time I put in before Daegu was exceptional...   at one point, 9 of 10 days on the track, hills and gym work.  Not physically able to maintain that level for an extended period.

So, I'm going to run the 200m tomorrow in AL with low expectations.  Then, race in Huntsville Sat where I'll run one last 400m before Penn.  The following weekend in Sewanee will be my last college meet of the season and I'll run the 100m and 200m.   I've never raced a 100m in Sewanee and have only run one since that major injury running the 100m at Vandy 2 yrs ago.   After Sewanee, I have 2 weeks to get ready for Penn then I'm planning to take 2+ weeks off from running.

I'll begin training for outdoor Nationals and the WMA North/Central American and Caribbean Championships probably full scale by late May.

My body is a little beat but I love training in this cool spring weather on the mountain.   Only 61º today, and same for next week.

Tomorrow, in Huntsville, they ignored my seed time as thy apparently did with other unattached, so I got in a heat with a post collegiate pro that has run sub 21 in the 200m.  That's right... sub 21.  Kind of ridiculous.  The other 2 guys are a little closer to average collegiate, one has run 22.9 and the other a 11.7 100m.   So, why am I racing in this meet?  Good question.   Because I can.  

They've moved me to lane 2 in the 400m with some slower guys in my heat.  There's a 54.8 guy in lane 3 so I'm considering running the 400m tomorrow.  Lane 2 isn't much better, but it's still 400 meters.  I'll have a look at the track and decide, see how I feel.

Thursday, March 30, 2017

split 500m / 150s

Felt a little better on Wed morning.  Nice weather, low 60's and sunny.

Hoka trainers on
400m warmup, stretches, drills
split 500: 300m - 43.5 / 90 sec rest / 200m - 27.5
3 x 150m w/ 30 sec rest - 21, 22, 23

After a stiff workout on Tues, this felt a bit better.  Not quite as sore and a bit faster.

I signed up for this weekend's meet in Oxford, AL.   The timer gave me lane one for the 400m, so I'm definitely not doing that, so I'll just go down a run a 200m, assuming I feel ok on Friday when I get in a light workout.

Tuesday, March 28, 2017

Back to the oval office

Beautiful day in Sewanee, track was idyllic... no one there except Joe, a fellow older masters. Pleasant upper 60ºs sun setting, quiet.   Unfortunately, the workout sucked.  I felt pretty bad.   Sore and sluggish.    Not feeling like a champion.   It was hard to fathom I felt this slow when I had just run my fastest 400m in 3 yrs .... just less than 3 days prior.
Hoka trainers on 
400m warmup, stretches, drills 
3 x 300m - 45.5, 44, 46 
200m - 27.5
I thought I'd go out and run 4 fast 300s about 42-43... wow, was I sorely mistaken.  Adductors are still sore and generally felt tired.  Probably jet lagged still as my sleep has been irregular.  Probably just feeling the fallout of my intense prep I put in before the meet.  Probably haven't quite recovered from that and 6 races.  However, I'm still quite light, under 144.8 lbs after dinner.

I was hoping to get out and post a good 400m before turning my attention to run the 100m at Penn, but I think if I raced this weekend, I'd probably be disappointed.  There is a new track in Oxford, AL I wanted to run on, a municipal park where Jacksonville St., AL has their home meets.  (Surprisingly, Jacksonville St., AL - a school I'd never heard of - is a DI school in the OVC).   The track called Choccollo Park is so new, there are very few photos of it on the internet.  This may be the first or second meet on this track.

I have until noon tomorrow to decide, and if I don't, I can race in Huntsville on April 7 and Sewanee on April 14.

Monday, March 27, 2017

Walking in Daegu

Friday was a fun day.  After qualifying for the 400m final, I watched the meet with my team for a few hours.   Then I drove down town to get some food and walk around.   Unlike most of my colleagues, I rented a car.  

Fish on ice in attractive display cases, fileted on request

Well, there are at least 2 signs I can read...

Sushi dinner with kimchi and soup... out with teammate Stephen Gould for dinner

Typical downtown farmer's market
Another market.  Apparently strawberries were in season.    Very good!!  and just $2 a lb.
Koreans love fried food... a street side tempura place.
Phad Thai
My bathroom - with jacuzzi and shower / steam room

I think it's hard for Koreans to speak English.  Beware of drunken use of the steam room, and especially ... 'the scald'

I didn't really ever figure out how this works.   However, it is a heated seat with a bidet and an ass blow drier.

My room

Mountains in the distance, comparable to the Catskills

Puzzling... why have a door at all to the toilet stall in a locker room if it is glass?

View of Siberia on the way home

The M45 Bronze medalist from Spain traded singlets with me... this will be a cool shirt to train in.  Viva Espana.

One of the things weighing on my mind throughout the trip was the rental car.  It seems that on Monday, my first day at the stadium, someone hit my car, scraping the bumper and cracking the plastic.   I thought I would be held responsible for it.  I had thoughts of myself running from the building and being chased by the police... because I was NOT going to give them my credit card.  I had to return to the car to the rental place before 10pm Sat. night.  I got there about 9:50.  They took my keys and smiled and I was on my way.  Whew... no problem.

It was 40º and raining.  I had an umbrella but still wanted to take a cab.  I found a cab but the guy refused my credit card and said the only English word he could say, "sorry!"   I walked another mile and was happy to find a cafe ... Korea's version of Panera called, "Paris Bagette Cafe."  It was a real small place, just me and the two owners.  I had a hot coffee and pastry, then walked the rest of the way to my hotel.  I think it was about 2.5 miles in total.  

I stayed awake most of the night packing and caught a taxi to the airport at 4:45 am.  Glad I got there when I did... a huge line formed behind me.   I judged the money situation pretty well.  I came home with about 5000 Korean Won... or about $4.  Cool souvenir.  

At American Customs, I had a fun exchange with the Customs officer.  He asked me what was I doing in Korea?  I told him.   Then he asked, "What are you bringing back with you?"  I said, "A Gold, a Silver, and a Bronze."  He congratulated me and we chatted briefly about the competition.  


More photos: 200m Final and medal ceremony

Medal ceremony, M55 200m.  Shane Sheridan (Ireland) Silver, Neil Tunstall (Great Britain) Bronze

M55 200m Final - last 10m
From Left: Ray Smith (Trinidad and Tobago), William Yelverton (USA), Shane Sheridan (Ireland), Toru Morita (Japan), Paul Guest (Great Britain), Neil Tunstall (Great Britain)

Sunday, March 26, 2017

People - WMACi '17

About 3 hrs into my 13 hr flight on Delta wifi.  Taking a more southerly route. Presently leaving
Japan airspace and moving toward the Kamchatka peninsula of Russia.  We'll fly over the Alloutian Is, across the Bering straight and across northern Alaska and the Yukon.

Well, updating that from my phone was too much for the limited device, so now... back in TN.

Some people photos from WMACi:

call room - 200m prelims 
w/ Shane (Ireland), Rob (USA), Andreas (Germany)

Bob Lida - fastest M80 man who ever lived
He set WRs in the 200m and 400m (29. & 70.)

Among the super elite - two double Gold Medalists:
Fastest M50 man in the world - Roland Groger (Germany)
set WR in the 400m (51.73) and won the 200m
Fellow Music Prof, Benoit Zavattero won the M55 800m and 400m
logged the fastest indoor M55 400m in the world in 9 years: 54.39.
French National record and 0.2 off the European record

W75 400m medalists

Teammate and M55 60m Gold medalist Rob and I in the Normatecs
at the Team USA trainers area
"I am he as you are he as you are me ...and we are all together"
(you won't get it unless you know the Beatles)
One of the many outdoor performances

Award for both fastest and best looking women's relay team: W40 Gold Medalists from Latvia

Closing ceremonies ... a lot of pomp, speeches, and pageantry

Stay tuned, more to come.   ATT sucks, my internet is down at home, but at least using a laptop ....

Saturday, March 25, 2017

WMACi World Championship report: 400m final

400m Final M55
Silver Medal

I brought my A game.  The race went down just as I expected it would. Me taking a sizable lead and Benoit catching me in the end. It was a good race. Of all my championship races, this was the fastest, indoor and outdoor. It was a French National record and a PR for Benoit, just 0.2 off the European record.  My time was the fastest M55 indoor 400m run by an American in 9 yrs. Faster than the world champion in Perth, and my PR on a 200m track.

I went down 2 age groups to M45 to lead off for the USA 4x200m relay. Not the strongest team as we had 2 M55 guys on it, but we medaled anyway... and we had competition.

It was an awesome meet in a great setting. Had some great experiences and much more to share when I get home.  For now, I'll be signing off to get ready for the long schlep home, which starts at 4 am for me.  It was a great meet.

Friday, March 24, 2017

WMACi World Championship report: 400m prelim

Three rounds of the 200m have taken its toll since I didn't hold back in any of the rounds. My feet were really sore today, but actually feel better this evening.

In our 2 heats, I had a good position in the second heat to see the time to beat to get top seed. Benoit ran just under 58.   Benoit had a day off and I didn't and so I wanted to save as much as possible and win my heat.

I ran a relaxed 27 or so for my first split after winning the break. I ran pretty strong until the last turn when I started looking around and realized how far ahead I was and shut it down coming down the straight. That would prove to be a mistake as I finished .6 behind Benoit. He's going to be really tough to beat and I just made it harder on myself having to run blind from lane 6. Bottom line is I'm going to have to go out like hell to beat him at the break, and it's always risky to go out too fast especially against a strong 800m champion.  I'm definitely not real confident for Gold tomorrow, it'll probably be Silver.  I'd just like to break 56, which will be hard if I go out wicked fast.

Unfortunately, I got moved down to the m45 4x200 relay. It's not as strong a team as our original planned m50 team.   We'll medal, not sure which color.

Should be a fun day tomorrow.  400m final is early, medal ceremonies, closing ceremonies, team photo, dinner out.  Whatever happens, I'm fine with it.  I already have a World title, and I moved up a spot to #2 in the world 200m rankings for the season.

I'll have more photos and stories to share when I return. I had a fun walk around the city after my 200m win yesterday.

Thursday, March 23, 2017

WMACi World Championship report: 200m Final

200m Final - Gold Medal
World Champion

Photo by Rob D'Avilar - semifinal race.  With Shane en route to an Irish National M55 record and Toru from Japan.

It went pretty well.  This has been a long time in coming. I really never thought it would happen.  I must admit, it took a lot of work and pain to achieve this world title.  I'm fortunate for the opportunity  and that my body stood up to the test and didn't break down. This is what all those days out there alone on that track in the cold, rain, snow, fog, heat... and many times when I would've rather taken the easier path and stayed home by the fire with a cup of tea.  No one gets it for free.  It was worth it, not just the medal and title, but for the journey and meaning it's given my otherwise reclusive lifestyle. Competition can sometimes bring out the worst in people, but never in my masters track community.  I've never met a nicer group of overachieving individuals from such a diverse set of backgrounds. It is like a family, not only Team USA, but the world community of masters athletics.

The Race
It went down as expected except I thought some of the others would have pushed me a bit more coming off the final turn.  I went out pretty hard but still had power coming down the second bank. I experienced a little tightening only in the last few steps. I won by 5+meters or so, it wasn't close. Shane took the silver but was a little slower than yesterday. I was just 0.04 faster. My second fastest  indoor 200m.  I enjoyed the medal ceremony and the post race hang. Watched some of the local pagentry and performances outside and ate Pad Thai.   Will write more later but am tired and the 400m starts tomorrow.  Signing off for now.

Wednesday, March 22, 2017

WMACi World Championship report: 200m semifinal

As top seed, I got lane 5 in today's M55 semi final 200m heat, the first of 2.  I had Shane from Ireland to my outside in lane 6, who is a fast starter and 2 Japanese to my inside.

While warming up, Bill Collins asked me what lane and heat I had, when I told him he said, "me too"... smiled, shook my hand and said, "let's do this thing!"  That really took the edge off and left me smiling.

I got a decent start but it took me 100m to catch Shane as I entered the final bend. I took the lead on the turn and extended it a bit coming off the bank.  I won my heat by almost a half second. I finished in 24.86, faster than yesterday and equaling my 2nd fastest indoor 200m.  Shane broke an Irish National record and finished second.  Toru, who beat me in the Perth final, finished a distant third more than a second behind.

So, in tomorrow's final, Japan in lane one, Trinidad and Tobago in lane 2, Britain in 3, Ireland in 4, me in 5, and Britain in 6.  I'm feeling good and confident since my semi time exceeds that of any performance my competitors have logged in the past 2 yrs.  I want to win and go even faster tomorrow.  I'm shooting for my indoor PR (24.65) which was run at altitude in NM last year.  I think anything around 25 flat could win this.  I have enough of a margin that I could run slower than today and still win.

Tuesday, March 21, 2017

WMACi World Championship report - 200m prelims

Unfortunately my MacBook computer has died, at least the Wi-Fi capability has and I can only post to this blog from my phone.   Very thankful for this old iPhone 4s right now as it is my sole link to the outside world. Even though I don't have phone service I can still use the GPS on his phone and it has helped me a lot.  

 I ran 25.05 today, the fastest qualifying time in the preliminary round.   I wasn't going to run fast today but they combined the heats and I was put in with some faster guys.  They reduced the number of heats from 11 to 5 and only two semi final heats ... so I decided to let it rip.   The problem was Koreans especially not showing up, and some injuries.  Next fastest time in the pre-lim was 25.82 so I'm fastest by quite a margin.   Some of my competitors went down today to disqualification because lane violations and Rudy had an injury.   I thought Rob would be my toughest competitor since he won the 60, but he was beaten by Ray by a half a step and was DQ'd for a lane violation.  Ray was a full second slower than I was today.

 I was really lucky to get lane five today.  Rudy and Shane were not so lucky, both got lane one. My main  competitor in my heat was a German who was running tough with me from lane six. I was hitting the final turn about the same time with him but as I passed him, his extra effort caused him to pull a hamstring and he pulled up, but at least he made me run faster.  With the German DNF, I won my heat by 15 meters.

As top seed again, I got lane five tomorrow in the first heat of the semi finals.  I have some good competition with Shane from Ireland in lane 6, two guys from Japan in 3 and 4... Toru who beat me in Perth, and Yuji who won the silver in the 60m.  Rudy is in lane one but he told me he may scratch because of a knee issue.

Unfortunately, the Korean live stream television video is not archived, so I can't take video and screenshots to post, perhaps it will be later but is not accessible right now.  So, due to my dead computer, these posts may be a bit less colorful and more cryptic.

Bottom line:  I can win this thing if I execute and avoid injury. So far, no problems despite the unfortunate call room situation (outside in the cold in a tent, long waits, cramped warmup facility, etc) ... but anyone who has run the Penn Relays knows about situations like this.

Good start.

Monday, March 20, 2017

First day - training and observing

I watched the prelims of the 60m and now the finals are set.  I kick myself for not running the 60m, as the semi times were not incredibly fast.   7.79 was the fastest.  Last season I ran 7.75 and 7.77 three times.   Of those running the 200m, Rob looks the fastest with a 7.79, but Rudi is close with a 7.81.  Ray who finished behind me in Grand Rapids, ran well with a 7.83.  Toru only ran 8 flat.

After those races, I went to the larger training facility and put in a good brief workout.
Hoka trainers on 
300m warmup, stretches, drills 
3 x 100m at 400m race pace ~ 13

I got a good sweat going and I think it was good and necessary shake out.  My feet were a bit sore from the workout and all the walking, happy to get in the jacuzzi after coming back here.

Peter from Germany, a major competitor in the 400m did not show for the 800m.  I'm wondering if he'll also scratch the 400m.  If so, it would help me, but I think he's here.

200m heat 
There are 63 competitors in my 200m event.  I'm in heat 7 of 11 heats in the 200m.   I have lane 6 which means, I won't see anyone.  I like the outside lanes, 5 better than 6.  3 of my 4 competitors are slow (based on previous races), one is an unknown.    I probably need to take it easy tomorrow and just win and not try to impress anyone with a fast time.   My brief workout today reminded me of my aches and pains that come with the level of work I've been putting in.  I think there'll be at least some scratches (no shows), like there was in the 60m.   Whatever, we'll see how it goes tomorrow for my first race, the 200m prelim, 3pm Daegu time.

Warm up track

While at the warmup track, I chatted briefly with Roland G., fastest man in the world over 50 from Germany.  He won Gold in all 3 sprints in Perth.  He just set the WR in the M50 indoor 400m 51.92.   He essentially trains much like I do, a long to short regime, 800s down to fast 300s.  

I'm trying not to sleep too early but I'm tired... will probably be up too early local time.  But, I need to catch up on sleep.   Here's a photo of the local topography...  driving in Korea.



Arrived and ready - WAMCi Daegu

In Daegu

The long flight
Flew on a 747-400, it was OK but actually less leg room than the regional 737 that I flew from Seoul. The food was ok and I had a window seat.  It was a full flight and we flew non-stop from Detroit  -due north over Canada, Hudson Bay, and the North Pole.   We then came over land in northeastern Siberia, south to China then, a slight jaunt west to avoid N. Korea then to Seoul.  We never left sunshine and I was checking out the scenery regularly.   After an hour into Canada, for the next 10 hrs I saw no visual sight of human habitation, all a frozen wilderness.   First sight of humanity were some roads and power lines in Siberia.   It's part of the world many never see.  I took this photo over the NE Siberian wilderness from the plane.
Northeastern Siberia
The Arrival
Quite a bit of confusion on the arrival.   Arriving in Seoul, not immediately clear where to transfer to domestic flights and which line to go through customs in.  Unlike Europeans, few Koreans speak good English, and most speak none.   Even some people working at information desks speak little English.   I finally found the right line for customs and domestic flights, I was able to get 50,000 Korean Won ($45) at an ATM machine which proved really helpful.   The flight to Daegu was less than an hour and filled with athletes from everywhere.   The taxi had no idea where to take me although I had an address and a map, he conferred with his associates and they advised him.   He ended up dropping me off a block away from where I was going.  The Hertz rental car company was an independent contractor who rented through Hertz but there was no Hertz sign whatsoever.   I was lucky to find the place, it took me 30 min of wandering the city streets with my luggage.  I had the correct location, but no sign.  Of course, no one in the rental car company spoke much English and they did not have an English GPS.  However, my phone GPS works, thankfully, even without phone service.    I gave the guy my hotel address and he programmed the GPS to get me there.  Helpful.   It is essentially a straight shot from the rental place to my hotel.   It really was a good location and choice.  

The Hotel
The February Boutique Hotel is a weird one.  Not a chain.   Rooms are small but have pretty much everything, and then some.   The lobby has a fake electric fireplace complete with fake firewood and an animal skin rug.  Pretty tacky.  Each room has a theme, mine is "European/Victorian"  It has a weird ceiling, faux wood, and more gadgets and things that I can't figure out what the hell they are.  It has heated tile floors, a large Jacuzzi tub and a steam room/ shower.  It has a big flat screen TV, separate monitor for a computer, charging station, aroma therapy mist machine, fridge, kettle, and even complimentary juice, water, snacks.  The toilet is about the strangest one I've seen.  It has a control unit with a hundred buttons.  Besides being a toilet, it is an electronically controlled bidet that not only will wash your ass, but will blow dry it as well.   With all these things ... glaringly absent: a clock.  No clock.  But, the bed is OK.  It's right next to a bunch of restaurants and a 7-11.  I haven't yet a feel for this city, it's in a nice setting, surrounded by mountains, reminiscent of Asheville, NC.  This city I feel is probably much safer than most American cities.  I accidentally left my car open for hours while at the track with my laptop and GPS inside.  Nothing was touched.  Still, won't do that again!

The Facility
Driving to the facility wasn't too bad except there is a toll and it's going to cost me a quarter coming an going every time.   I found it ok and parking was easy.  Almost no one rents cars here.  Upon walking into the track arena, it is just "wow".   It certainly looks like a world championship venue.   Stunningly awesome facility.   Banked Mondo, about 2000 seats, skyboxes, flags from every country, huge scoreboard TV, and the track is blue.  I like like blue.  

I had read that this track was built for an IAAF World Championship meet but because the warmup track wasn't long enough, they moved it elsewhere.  There are 2 warmup tracks, one is indoor/ outdoor and is about 130m.  The indoor warmup area is too small, 50m and pretty crowded.  Here is the indoor/outdoor track ... with a massive WMACi sign.

The outdoor part is set up like a street fair with vendors, a performance stage, and a carnival atmosphere.

Met up with my team, hung out with Ben, Marcus, Robert, Antwon, and a few others.  It's team captain Phil's birthday today.  Chatted with Shane from Ireland, Roland and Andreas from Germany, Toru from Japan, Rudy from Australia.  These are 2 of my stiffest competitors in the 200m (they both beat me in Perth).   I stayed to watch their 60m prelims.   They looked good and won their heats.  All were around 7.9s.   I'll post later when I see how their semis go.  Much more to come....
Toru and Rudy

Friday, March 17, 2017

Final workout before WMACi Daegu

Upper 50ºs and cloudy at the Dean Hayes track.   Was happy to see some of the MTSU team out there, Agnes, Solomon, and All-American 800m Lady Raider, Abike.

I did a 300m event run in my meet spikes, some starts and shorter stuff.
Hoka trainers on 
400m warmup, stretches, drills 
Puma spikes on 
300m - 39.5 (25.5, 14) 
2 block starts 
3 x 100m from blocks - 13-13.5 
Hoka trainers on 
200m / 70 sec rest / 100m - 26.5, 15
It was as fast a 300m event run as I've ever done.   Solomon timed it in 38.8.  I know I hit the 200m mark definitely under 26.  It was about PR pace, assuming a last 100m of 15.5.  I did feel it may have been a tad too fast for a 400m, but, fast nevertheless.

All systems go.  I'm not going to worry about it but I'm heavier than usual, 144.7 after workout and that is after yesterday - a day of very light eating, and before eating anything today.

Somehow, I feel in better 200m shape than 400m.

Leave tomorrow.

Wednesday, March 15, 2017

300 tempo

Final workout of the indoor season in Sewanee this morning, and a brisk one it was: 23º but sunny.  Would have been fine but there was an occasional north wind that would push the windchill into the teens.   I used long tights and a long sleeve T.
Hoka trainers on 
400m warmup, stretches, drills 
3 x 300m w/ 2 min rest - 45.5, 47.5, 49.5
I started much faster than when I usually do 4x, so 3 was good.  I got a decent workout, had to push the last one to get it under 50.

Last night, did a light 1 set workout of glutes, hip flexors, and box jumps along with some drills.

Tomorrow I'll be off, and Friday, planning a moderate workout.  Perhaps one 300m event run and then some.  

144.8 after workout.

Tuesday, March 14, 2017

one week from today

One week from today the 200m prelims start.  I'll be racing in Daegu, Korea in this world class facility, together with 101 members of Team USA and 4700 athletes from 75 countries.   No off days, I'll be racing 5 days in a row.  My age group looks to have 11 heats of the 200m, and 9 heats of the 400m.   For the first time in a world meet, I'll be racing three 400s in 2 days.  Unlike my competitors who run the 800m, I will not have a day off from competition.  I've never raced two 400s in a day.  In fact, I will run all three rounds of the 400 in just 22 hrs!  Friday 12:30 prelim, 7:20pm semi, Sat. 10:00 am final... then 4 hrs rest and the 4x200m relay.   (Kind of a weird schedule - 3 days for the 200, but 2 for the 400.   Since only the heat winner is guaranteed to move to the next round, I need to win my heats and will be looking around a lot in the prelims.  Semis are important for lane assignment, so there will be no foolin' around.  Lane assignment is even more important indoors.

Today in TN, the weather is pretty bad so I may not go to the track.  It's supposed to stay below freezing all day with occasional snow showers.  Tomorrow, I'm limited to a morning workout and it is forecast to be in the low 20ºs with a windchill of 10ºF at 10am.   Looks like I'll get to use my long tights.

I know my body and despite my leanness, I am notably heavier.  I do think I have increased muscle mass in my legs and glutes from the weights, hills, and protein.  I will continue to try and reduce weight a bit, but lately I'm ranging from 144.5 - 148, or about 2 lbs heavier than I was at Nationals.  I think I definitely felt some extra power in my last 200m race at Berry.

So, the end of my indoor season training will be:  light resistance workout today along with stretching and roller, a moderate volume workout tomorrow (probably too cold for event runs), off Thurs, final workout Friday.  Leave early Sat, arrive in Korea Sun. night.  Off Monday.  Race Tue-Sat.

Monday, March 13, 2017

event run, 150s

Cold and wet at the Sewanee track today, 39º and mizzle.  It may be worse tomorrow so I felt OK to get out there today.  

Hoka trainers on 
400m warmup, stretches, drills 
2 x 40m strides 
Puma spikes on 
300m - 40.2 (25.9/ 14.3) 
Hoka trainers on 
3 x 150m w/ 30 sec rest ~ 21-22

Wasn't real happy with the event run, probably didn't think enough about form and relaxation.  I went out fast, as I will have to in an indoor 400m race, I hit my splits ok but didn't feel strong enough after 300m to run a sub 15 on the last 100m.   (Still, it would have been about 56 flat, assuming a 15.8 last 100m).   I finished with a 150 tempo workout as the rain started coming down.

Running out of training days, prelims in the 200m start a week from tomorrow in Korea.

Weight seems a little high, 144.6 after workout.  I'll trim a bit this week.

Sunday, March 12, 2017

split 400s, hills

Sunny, and a relatively mild breezy 50º after last night's snow in Sewanee.   I ran high intensity today, it was a butt kicker.
Hoka trainers on 
400m warmup, stretches, drills 
'split 400' - 300m 41.5 / rest 60 sec / 100m - 14.5 
'split 400' - 300m 41.5 / rest 60 sec / 100m - 14.5 
5 x 100m hill sprints ~ 18
My 6th day out of the last 7 on the track. Even so, never feel like I'm doing enough.  Both split 400s were identical times.  I ran them straight - turn -straight, and back the other way on the straight for the last 100m.   It was tough, especially the last one.

I'm probably going to take Monday off and just do weights.  (Or if I do go to the track, I'll do a very low volume high intensity session). I'm planning on event runs Tues and Wed despite very cold weather.  Tues looks like Sat was... 30ºs with snow showers, and Wed morning could be in the teens!   Friday will be the last workout, it looks ok, upper 40's.

New developments
As I had suspected, the 400m looks tough... the German - Peter O, just dropped a 55.72 indoors.  So, that is 2 people I'll race in Korea that have run faster times than me this yr.  So, as I was saying, my chances in the 200m, may be even better than in the 400m.   I'm still training primarily for the 400m, but the strength work has definitely pushed my speed in the 200m.  I'm fairly sure I can break 25 indoor, as I did last year.  In the 400m, both Benoit and Peter are also running the 800m.  So, being more of a sprinter, I'm going to have to get the lead at the break and make them work to pass me, it's risky but probably my only chance to win.  I really don't think there are any other competitors that will challenge us three, but you never know.   I'll worry about that after the 200m.  

Saturday, March 11, 2017

short n' cold

Mid 30's and freezing rain showers at the Sewanee track.  In the beginning of a cold snap and the weather looks bad Monday, so I thought it best to get out there today and tomorrow.   Tues and Wed look to be cold, only in the 30ºs.
Hoka trainers on 
400m warmup, stretches, drills 
3 x 150m w/ 30 sec rest ~ 21.5 avg 
300m - 43.5
The 3 x 150m is a good 'critical zone' workout, a good hard workout in a minimum of time.   Once the interval set is started, it's over in just about 2 min, a total of about a minute of sprinting and a minute of rest.   (Those of you who'd like to get in shape... can you spare 2 min a day??).

For character, I launched into a 300m after about 10 min rest.  

Friday, March 10, 2017

tempo 300s, negative split 400

Cool and windy, but some sun.  50º at the Sewanee track.

Hoka trainers on 
400m warmup, stretches, drills
4 x 300m w/ 2min rest - 47, 48.5, 49.5, 52.5 
400m - 61 (31.5/29.5)

The 300s were harder than Monday, probably still recovering from strength work this week.  But the 400m felt strong and easy.  I think I'm going to keep it fast and low volume from here on out.  Probably take tomorrow or Mon.   Weather looks bad for Monday.

Wednesday, March 8, 2017

Split long intervals

Sore a bit after last nights weights and quality sprints.  I got to the track at 5 and had to wait for a lacrosse game to complete.  It was an ideal situation.  Cool clear weather, upper 50ºs,  stadium lights blazing, and no one there.   I had the place to myself.   Wish I could have done more.
Hoka trainers on 
'Split 700' - 500m - 82 / 90 sec rest / 200m - 29 
'Split 500' - 300m - 44 / 90 sec rest / 200m - 31.5

After 3 days on the track, I really need a rest day.  Too bad because tomorrow is supposed to be perfect, 68º.   We'll see how I recover.  My glutes are tired.  Maybe a bike ride.

My weight has been up a tad.  In the mid 145's after workout.  I'd like to think I'm gaining some muscle but I think the protein shakes are just slowing down my digestion and I'm retaining more waste.   Anyway, I'm definitely stronger than when I ran at Nationals.

Weather is turning cold again for the weekend.  Friday - mid 50ºs and Sunday mid 40ºs.   Saturday looks bad... 40ºs and rain, could even snow Sat night.   The rest of the week looks ok but similarly cold but dry.  Good weather for some hard training.  Will probably train Fri, Sun - Wed, and one last session Fri.

Tuesday, March 7, 2017

speed - 150s

After yesterday's tough workout, I lightened up a bit today.  It rained all afternoon in Sewanee and I got out there about 4:45pm.  It was dry at first, then came the characteristic soaking mizzle.   Wasn't bad though, about 56º under the stadium lights.  Quality runs in spikes from the 200m start, 100m on the turn, 50m on the straight.  400m race pace +.

Hoka trainers on 
400m warmup, stretches, drills 
Puma spikes on 
5 x 150m ~ 18.5 - 20 

Tonight I'll do a weight and plyo workout.   Weight is up a bit, 144.9 after workout.

Next 2 days look great for weather but I really should take a day off the track or do another light day in the next 2.  Not going to race this weekend.  I should be able to train pretty hard with only small taper right up til I leave because I'll have 3 1/2 days off before my first 200m prelim, and then just one 200m next 2 days until the 400m starts on 3/24 - a full week after my last workout on 3/17.   Like I said, I'm gunning for that 200m as much as the 400m.  Medal chances are about equal in both.

Monday, March 6, 2017

tempo 300s / hills

I needed Sunday off.   I needed to be reminded that it is hard on the old body to race a 400/200 double, especially a fast one (55.7, 24.9).

Today, back at the oval office was a hard one.  Nice  day though, low 60's but windy.  I was going to do 5x300 w/ 2m rest, but my timer died after the second 300.  First 2 were 47.5 and I felt I was on my way to a fast set of 300s.  So, after the first two, I changed the battery in the timer and on 5-6 min rest, I did 4 x 300m w/2m rest, so a total of 6 x 300... and then I went to the hill.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 300m w/ 2min rest - 47.5, 47.5 
4 x 300m w/ 2 min rest - 47, 49.5, 50, 49.5 
4 x 100m hill sprints w/ 2min rest ~ 18 
2 x 150m hill sprints ~ 27
It was a bitch.  The first 3 300s felt so easy, the first one hardly raised my breath, then the mileage started catching up with me by the fourth.  It was a real tough effort to get the last one in under 50.  

Down on the steep hill at Roarke's Cove Rd., I ran the hill sprints hard.  I may do weights tonight but may wait til tomorrow.  Tomorrow is supposed to be poor weather, rainy day.  Will try to get out there anyway.

Sunday, March 5, 2017

Race video - Berry College 200m

Just one of the boys...

I'm in the middle of the pack, in dark blue, lane 6.
24.92 - OK considering it was soon after running 55.79 400m.

Saturday, March 4, 2017

Meet Report - Berry College

It was a good outing.   The weather was ideal at Berry College in N. Georgia, low 60ºs and calm winds.  This was the earliest outdoor meet I've ever done and the first time I've run outdoor before the indoor season has finished.

400m - 55.79
200m - 24.92 

I drew lane one, heat 2... one of the slowest in the heat, so I asked Phil the timer if he would move me to the slower heat so I could get out of lane 1.  In a heat of 5, I had my choice of 2 or 7, I chose lane 2.   On this type of track, an IAAF, the turns are longer and less tight than the equal quadrant track I train on.  So, inside lanes are not as bad.

I had some really slow, seemingly untrained guys in my heat from small DIII colleges (Covenant and Emanuel).  I got out well and immediately made up the stagger on lanes 4 and 5.  The guy in lane 6 took off and was far ahead.  I made up the stagger on lane 3 and we hit the home stretch at the same time.   He began to struggle and suffer,  so I cruised by him.   I feel like I tightened a bit in the last 20m and that probably cost me a really good time.  Nevertheless,  I finished second in my heat.   It was just 0.07 slower than my last season's outdoor best, but .14 faster than my winning time at '16 outdoor Nationals.

second in heat

I was whipped after the 400m and didn't think I had much left for the 200m, about 70 min later.  But, I went for it.

Got lane 6 in the 3rd heat, which was the second slowest heat...  a full heat of 8.  There weren't any real fast guys in my heat, high 23s at best.  And... I had all 3 Sewanee sprinters in my heat, 2 to my outside in 7 and 8.  Sewanee is my hometown college and I'm friends with Jeff the coach, so it was nice to be racing them.    Got out well, made up the stagger on the 2 Sewanee guys immediately and was 3rd or 4th coming off the turn.   I stretched out and passed the 3rd Sewanee guy in lane one.   The 2 leaders went on to contest a close race for first.  I ended up 5th, just 0.16 behind 4th, with the 3 Sewanee guys behind me, quite a ways back.  My time was decent, in the top 5 of my 200m times not wind aided.

In lane 6 on the left

It was a tiring day but a good workout.  I enjoyed wearing my Team USA kit from Lyon '15 once again.   I was concerned about my right ham, but no problems.  Everything feels fine.

Here's a photo of me and the 2 stragglers in my 400m heat.   These boys need to suffer a bit more if they want to run the 400m in college.

Guys in my 400m heat - 4th and 5th place

With these times in the books for outdoor season, I think I'd be better served if I trained through next weekend instead of racing in Birmingham.  Haven't decided yet 100%, but I need to aim for Daegu.

Friday, March 3, 2017


Cold today in Sewanee, 48º but sunny, light breeze.  Did a light workout, race tomorrow.
Hoka trainers on 
400m warmup, stretches, drills 
4 x 150m - 20, 19, 19, 19.5
Felt fine.  About 400m race pace from the 200m start, lane 2 ... so 100m on the turn and 50m straight.  Running on a IAAF track like at Berry will be different, the turns are longer, about 116m but not as tight.  A little lingering soreness in R ham, but good to go for tomorrow.   I'll likely run both the 400 and 200 tomorrow at Berry.  Weather looks ok, 60º and sunny.  Hopefully, not as windy as last time I was there.

142.2 lbs after workout.

Wednesday, March 1, 2017

light workout

Warm and windy at the Sewanee track this morning, 64º and occasional light rain.

Hoka trainers on 
400m warmup, stretches, drills 
50m strider 
200m, 200m, 100m w/ 1 min rest - 27.5, 28.5, 14 
Puma spikes on 
3 x 40m from blocks 
3 x 100m from blocks (lane 2) ~ 13 
Hoka trainers on  
200m strider (relaxed) - 28

The brief tempo 2x200+100 was fine for conditioning today.  Worked on my acceleration to race tempo from blocks.  A decent 1km workout.   5 of the last 6 days on the track.  Tomorrow a rest day.

Feet feel better, R ham a tad sore.  143.0  lbs after workout.