Thursday, June 29, 2017


Low 70s and humid at the Sewanee track with occasional sprinkles and a rainbow.   Still nothing real fast, just 500m repeats and they were no picnic.
Hoka trainers on 
400m warmup, stretches, drills 
4 x 500m - 81.5, 82, 83.5, 84.5 
200m strider - 29ish
The first one seemed the most difficult and I relaxed a bit more on the others.  It was hard, although I took ample rest in between.  Wasn't up for a limited rest tempo set tonight.   This is the same workout I did on 7/13/15, a few weeks before I won my first outdoor nationals.  However, that workout was in high heat (86º / 93º heat index).  My average pace today 82.8 was almost identical to that workout 2 yrs ago.

143.9 after workout.  No sign of soreness or strain.  Think I'm good to go but will be cautious when beginning to run fast again.

Notice, I wear different shoes on different feet...  a Clifton 2 on my left and a Clifton 3 on my right.  The Clifton 3 is slightly higher and a bit stiffer.  Good for running left turns.

Me with my extra thick cushioned socks

Tuesday, June 27, 2017

400 tempo + 400

Mid 70ºs and dry at the Dean Hayes track.   I ran the dreaded 400 repeats w/ 2 min rest.
Hoka trainers on 
400m warmup, stretches, drills 
3 x 400m w/ 2min rest - 67.5, 70, 73 
400m - 61.5  
The 3 x 400s really kicked my butt.  Just as hard if not harder than the 4x300 tempo.  The 300s were more of a glute /ham burn while the 400s were more of an aerobic / lung burn.  There was a time I could do 4 x 400 w/ 2min, not any more.  No way could I have done a 4th today.  (The thing is, back when I could do 4 x400, I wasn't any faster, so go figure).

I finished with a relaxed but swift even split 400, about 61.  Only my 2nd track workout in 6 days, wanting to make sure the quad issue is healed.  It felt fine today, no sign of pain whatsoever, but I didn't test it with anything fast.  I'll ramp up the speed as the next weeks unfold and go back to every other day on the track.

A little weak today because I've been trimming down and no significant food today before workout.  142.3 lbs after workout.

Saturday, June 24, 2017

tempo 300s +

With my first 2 consecutive days off from the track in a while, I hit the track on beautiful evening in Sewanee, 73º and dry.  Much lower humidity.  Felt almost chilly driving with the windows down.  Nice for summer in the south.

Worked hard today, it was a ball buster.
Hoka trainers on 
400m warmup, stretches, drills 
4 x 300m w/ 2min rest - 47.5, 48, 50, 51.5 
400m negative split - 60.5  (31.5, 29) 
200m - 27.5 
2 x 150m hill sprints
Starting to get my race body back on.  These 300s were my fastest (4x300 w/ 2min) set since March 6, the last set I did before Korea.  (The 3/6 set averaged 49, today 49.3).  It was a real strong effort and it kicked my ass.  I kept asking myself, 'how bad do you want it?'

After nearly full rest, I ran a negative split 400m in about 60 and was surprised at how relatively easy it felt, not that it was 'easy', but it didn't hit me in the gut like the tempo 300s.  I tried out some fast running in a 200m where I accelerated to near full, but I backed off since the quad is not quite ready but well on it's way.  Certainly by the end of the week.

USATF Nationals just over 2 weeks away.
I have a renewed initiative since Corey, the M55 400m World Champion has entered Nationals.  He's the only M55 US guy to beat me since '15, so I'm happy to have a race in July.  He's a great competitor and will hopefully bring out the best in me.  It's on...

143.4 lbs after workout.

Wednesday, June 21, 2017

event run abandoned

Longest day of the year, nice to go to the track at past 7 pm with my sunglasses still on.  Low 80ºs and fair, but humid.

I may not race this weekend.   The quad... still.

It felt OK Monday and today in warmups, but 100m into a planned race pace 300m event run, I felt it so I pulled up.  It's actually not bad, feels almost like a shin splint, but on my thigh.  I could have probably made it through the 300m but I shut it down after a 13 sec 100m on the turn from the 400m start.  I feel it in the 'kick out' movement when digging hard.  Doesn't really feel so much like a tear, just a minor strain.  If I had done my prehab exercises yesterday, it probably would be fixed.  After a difficult and frustrating day on my feet working on my pool, I guess I just forgot to do these exercises.

So, after the abandoned 300m ... I just did a light workout, then left.

Hoka trainers on 
400m warmup, stretches, drills 
3 x 60m striders 
Puma spikes on 
2 x 60m accelerations 
100m on the turn - 13  
Hoka trainers on 
2 x 200m w/ 30 sec rest - 30, 30 
6 x stadium stairs, high knees
The only reason to race the 400m on Sat. is to get a race in before Nationals.   The only reason to run the 200m would be to go after the 25 yr old Mathis record 25.0, which I will not get unless I'm 100%, and maybe not even then.

So, I'm inclined to sit this one out because if I injure myself, I could be out of Nationals, because it starts just 18 days after Sunday's 200m.   I really would like to run that 200m since the conditions look good and the track was just resurfaced.  The meet is pretty meaningless except for the records.  This quad is not really to the level of 'an injury'... and if Nationals were tomorrow, I would wrap it and race, no question.  I can run at 60 sec 400m pace with no issues, it's just top speed where I feel it.

I'll decide Friday.

Tuesday, June 20, 2017

less but faster

Nice night at MTSU on Monday, not terribly hot, upper 70ºs at sunset.
Hoka trainers on 
400m warmup, stretches, drills 
3 x 300m - 42.5, 43, 43.5 
I did these much faster than the tempo 300s where I'd be running 16-17 sec 100m pace.  These were closer to race pace but not all out, about 14 - 14.5 sec pace.  After 3 hard ones, was feelin' it.

Was happy to hang with the MTSU elites on the track.  Janet was there... she's the 22.9 200m girl from Ghana, going to the World Championships.  Elliot Rutto was there just a day before he leaves for USATF Nationals this week.

The quad is still sore but only hurts a little when acceleration from blocks or running full speed.  I expect it'll be fine by tomorrow.

I'm making an effort to get my weight under control.  I hope to be lighter next meet.

Unfortunately, my competition, Stanley will not be racing in the TN State meet as expected.  It takes a little pressure off knowing I will be not competing, but merely running a time trial on Saturday.  I think only 4 are signed up in my age group.

Janet, probably one of the fastest women in the state...  she's shorter than me but I think her legs are just as long if not longer... she's an 11.5 / 22.9 sprinter, close to world class.

Sunday, June 18, 2017

AL State Games - meet report

It was pretty much a bust for me.   I had a sore quad going in and was a bit conservative in the 400m.  I ran a 56.99, finished strong and wasn't all that tired.  I thought my time would be better since I finished strong, but I guess my first 200m was too conservative.  It's about what I expected but, a half second faster would have been more encouraging.  I still have time before nationals to get my shit together.

I should have never run the 200m.   I had a sore quad going in and was a bit tentative.  After not a really good start, I felt a little pain in the opening acceleration and almost pulled up.  But I decided to run it to the end.  It felt terrible, not so much the quad, but my form and the race in general.   Very taxing to wait 4 hours in about 90º weather, and have to warm up a second time after a 400m.  Like I said, it was a bust.  Very slow time: 25.69.   Oe of my slowest 200s in my masters career.

I got back to Sewanee in time to get a weight workout in tonight.  Did quads, glutes, and abductors... and a lot of stretching.

One thing is for certain, when I'm confident in this quad, which I think I will be in a few days, I really need to start running fast.  50s to 150s.  Monday, I'll probably do my usual 4x 300 or something like that.  Maybe take more rest and run faster.

Next two weeks I'll be stuck training in the much hotter and humid lowlands of Murfreesboro.  Probably good since LSU will be like that.

Been more disciplined in my diet, weight is coming down.

Thursday, June 15, 2017

brief speed workout

Cool and foggy after the rain here in Sewanee.... 65º and damp.  Very quiet.  I wanted to do low volume and put the spikes on tonight but nothing at full speed.
Hoka trainers on  
400m warmup, stretches, drills 
3 x 60 accelerations 
Puma spikes on 
negative split 400m - 59.2  (30.5, 28.7) 45 sec rest / 100m - 15 
2 x 50m from blocks 
100m from blocks on the turn - 12.8 
200m from blocks - 26.2
Was a bit disappointed in my 400m.  Was expecting to run 58 (30/28).  It somewhat confirmed to me that the last 100m still feels hard whether I run the first 200m in 26 or in 29.  (SO, might as well run it in 26).  Anyway, I punished myself after the 400m by sprinting a 100m with 45 sec rest.   Still have work to do but I have been putting in the time.  5 of the last 7 days on the track.    When in shape, I once ran 3 x 400m at 57+ ... all under 58, (long rest).   Not there yet.  Maybe a tad over-trained this week, but it never seems enough.

The rest of the time, I just did technical work, practicing starts and getting into my float.  The last 200m was decent, felt ok.  It was just about where I should be at 400m race pace, around 26.   (I was 25.4 in Daegu at 200m).

Beginning to get down in weight.  Went to bed Tues night at 150.5.  Will go to bed tonight about 147.5.

Wednesday, June 14, 2017

tempo 300s

Mid 80ºs and humid at the Dean Hayes track.  Heat index about 90º.   I did the usual ...
Hoka trainers on 
400m warmup, stretches, drills 
4 x 300m w/ 2 min rest - 49.5, 50, 51.5, 50 
200m - 26.5
The 300s were just slightly slower than last week.  The 200m felt ok.   Still think I have a lot of work to do.  Part of the problem is that I'm just too heavy.  145.3 lbs after workout and not eating all day.  My daily range has been 145.3 - 150.5, at least 2 lbs too heavy.  I know what I have to do and I'll get there by TN State games in 10 days.

Not expecting to break 56 this coming weekend, but just want to get a race in.

Monday, June 12, 2017

volume tempo

A repeat of the killer volume tempo that I've done just 2 times previously.   This time, it was in 90º heat.   Mid 80ºs and humid with a heat index in the low 90ºs at the Dean Hayes track near sunset.  I was glad to have my colleague Jacob, a distance runner join me in this hard workout.

It's not the volume or the speed that makes this a tough workout, it's the 3 min rest in between.   Not hard for a distance runner but a bitch for me.

Hoka trainers on 
400m warm up, stretches, drills 
600m, 600m, 400m, 400m w/ 3 min rest in between - 1:56, 1:59, 79, 78 
2 x 100m - gradual acceleration to full speed

This was slightly slower than the last time I did this about a year ago.  (Just 3 seconds total over the entire 2000m).  But, I got it done.   After a rest, running the 100s felt strong, especially the first one.

It's been a good hard last week of training, I hope it pays off.  I often think that at some point, I'll work my ass for nothing and still run slow.

144.5 lbs after workout, still a little heavy.  Probably because I've been eating too many starchy peas and beans.  Need to cut out those carbs and make salads or go with green beans.   Eating steamed vegetables and shrimp with garlic sauce tonight.  The rice that comes with it goes right in the garbage.  Instead, a piece of salmon.

I'm actually surprised to see that, even after the National Senior Games, my 400m time from over 3 months ago is still #1 in the world in M55, by over a second:

Saturday, June 10, 2017

event run / split 400, 200s

A super quiet picture perfect day at the Sewanee track.  Windless and in the upper 70ºs.  No one there except one guy who was wearing a Sewanee Track T shirt.   He introduced himself to me, it was the Sewanee Athletic Director.   Nice guy, about my age.  I thanked him profusely for leaving the mens room at the track open.  He completed his 'workout' which consisted on walking around the track twice.  Then, I was alone at last.  

Time for a speed test to see where I am.  So, I broke out the blocks and spikes.  I brought my paraphernalia that I use to prep for all out sprints ... my roller and rubber tubing that I use to 'active' the hams and quads.
Hoka trainers on 
400m warmup, stretches, drills 
3 x 50m strides 
Puma spikes on 
3 x 40m from blocks 
100m from blocks at 400m start - 13 
Event run: split 400 - 300m / rest 60 sec / 100m - 41, 14.5 
Hoka trainers on 
3 x 200m w/ 1 min rest - 30, 32, 30
I was a bit nervous before my event run, cowering from the pain.   But, it wasn't too bad and after the 300m, I ran a good hard 100m after 1 min rest to complete the split 400m.  I'm about a second off where I was at peak season.  I think I could break 57 but probably not 56 at this point.  My 200m split was a half second off at 26.5 ish and my 300m split was 41 or possibly just a few tenths under, like 40.8.  Assuming a 15.5 last 100m, that's about 56.5 pace.

I took the spikes off and wanted to do a bit more suffering in anticipation of a day off tomorrow, so after about 15 min rest, I did a 3 x 200m tempo set w/ 1 min rest.  To bring that last 200m in at 30 at the end was a ball buster.

I feel pretty good, a lot better than after doing the volume workouts where I feel as if I've been flogged and scourged.   Will do some weights tomorrow before I head back to the lowlands.

Friday, June 9, 2017


Super beautiful evening in Sewanee, low 70ºs, clear, dry, calm winds.  I napped on the porch while waiting for my time to come ... to enter the pain zone.

Stepping up the speed a bit today, still not race pace.  Just moderate volume today since I may go out tomorrow for some short speed work.
Hoka trainers on 
400m warmup, stretches, drills 
3 x 500m - 79, 81.5, 83.5
The 400m splits were 62, 64.5, 66.   I'm getting there but haven't suffered enough to get down to sub 56 shape, I think.  I ran the first one hard.  Anytime I go under 80 with training shoes in a 500m, that's a lot of effort.  The second one I saved enough to really pound the last 100m.   The last one was hard, I almost bailed, but I finished it.

Still transforming myself into lean and mean.  A ways to go.  144.5 after workout.

The biz

Originally a commentary graphic from Flotrack - Quincy Watts commenting on Fred Kerley who tonight runs for the NCAA Championship.   He has 3 of the 4 fastest times in the world in the 400m including the fastest, 43.70.  Remarkably, his Texas A&M 4x400 team has the fastest 4 times in the world, faster than any pro or national team.    Christian Coleman also has the fastest 100m time in the world, 9.82. It should be a helluva night of track and field.

Men's finals on ESPN at 8:30 eastern/7:30pm Central.

Thursday, June 8, 2017

Resistance / track talk

Feel like I'm rushing to get in shape with the TN State Games ... where I'll have competition if Stanley comes ... just 2 weeks away.   First meet in AL just 9 days away.   It occurs to me that I've run very few 400s this year, only 6 (not including Daegu prelims and Penn Relays).  Only 2 outdoors - both at Berry (55.79, 56.33).   Other than the first 400m of the season at MTSU and the Daegu prelims, my slowest was 56.66 indoors at the Crossplex.  I think I'd be hard pressed to even run that fast right now.  I may do a time trial soon though.

National Senior Games
I was surprised to see how competitive the National Senior Games were in my age group.  Two guys under 57, Stan won in 56.58.  Both were faster than the M50 winner.  (Stan is actually 54 but is counted by the silly Sr. Games rules as being M55 - his age at the end of the year).  I always regarded the Sr. Games as 'the minor leagues' but this year seems to be a good one, in some age groups.  Most remarkable to me was a W68 woman that ran a 74 in the 400m.  Charles Allie just moved up to M70 and his time was listed as a World Record in 58.48.   But, because of the stupid Senior Games age thing, Charles in not 70 now, but will be 70 at the end of the year.

Resistance work tonight.  Calves are still a bit sore from the stadium stairs yesterday.
2 x 50 w/ 320 lbs - glute machine  
1 x 30 hip flexors w/ 150 lbs 
1 x 15 squat jumps with 90 lbs 
1 x 15 glute ham raises 
1 x 25 w/ 170 lbs adductors 
1 x 80 steps with 10lb ankle weights - hanging ab straps

Back on the track tomorrow for some long speed work.   Could stand to lose a pound or two I think.  Starting to slim down and harden up.

Wednesday, June 7, 2017

tempo 300s / stadium stairs

Nice day, 75º and dry with a breeze at the Dean Hayes track.
Hoka trainers on 
400m warmup, stretches, drills 
4 x 300m w/ 2min rest - 50.5, 49, 51, 50 
15 x stadium stair sprints
A little more consistent and slightly faster than my last set of 300s.  It was hard.

The stair sprints are 46 steps, I think about 60m.   It takes me 13.5 sec so thats better than 3 steps/ sec.  It was one of those workouts that left my legs shaking.

Next 4 days look to be super weather, tomorrow barely reaching 70º in Sewanee.  It's going to be hard to stay off the track and get recovery.  Maybe I'll do some consecutive days but not so much.  Need to start running fast too.

Monday, June 5, 2017

over distance foundation

Back at the MTSU track.  Mid 70ºs and humid.  I got my colleague Jacob to come out and join me on the track.   3 of the MTSU elites were also out there
Hoka trainers on 
400m warmup, stretches, drills 
800m - 2:34 
600m - 1:46 
500m - 87 
400m - 64
It was a good volume workout with a 400 or 600m walk in between each.

Weather looks good for the week.  Dry, 70ºs and 50ºs at night.

Heavier, 145 lbs after workout.

Sunday, June 4, 2017

tempo 300s / hills

Sat. evening, warm... upper 70ºs on the Sewanee track.

I did the same workout as last time but this time, determined to finish it, and I did, and then some... but not as fast as usual.  But, good the get the volume in.
Hoka trainers on 
350m warmup, stretches, drills 
4 x 300m w/ 2 min rest - 51.5, 50.5, 51.5, 50 
200m - 27 
5 x 100m hill sprints ~ 17.5 - 18.5
I usually avg 49 on this 4 x 300 w/ 2min rest, but this time, just under 51.   But, I got it done.   Did a 90% effort 200m afterward and the hills sprints kicked my butt (literally) since I did two sets on the glute machine last night (2 x 50 x 280 lbs).  Also, did one set of 15 squat jumps with 90 lbs, leg extensions, hip flexors, calves, and 2 x 12 box jumps.

I feel like I'm sort of rushing my pre for this summer and I'm not there yet.  In 2015, I did over a month of foundation (800s, 600s) before I ran fast, but that was largely due to that hip flexor injury.  However, I had good championships in Jacksonville and Lyon.

Back on the MTSU track on Monday.

Thursday, June 1, 2017

tempo 300s / split 500

I wish I felt better today, just fatigued from two days of hard work on my feet, widening my road, moving large boulders, logs, etc... getting legs and arm scratched in the woods.  But, I got to track anyway... and the conditions were nice, low 70ºs, cloudy and calm winds.
Hoka trainers on 
300m warmup, stretches, drills 
3 x 300m w/ 2 min rest - 47.5, 49, 51.5 
split 500m - 300m / rest 1m / 200m - 44.5, 31.5

This looks modest compared to some workouts I've done, but it totally kicked my butt.  I couldn't have done my usual 4 x 300m  w/ 2 min rest.  I was too fried after 3, so I rested and did a split 500m. Just not fit or rested enough yet.

To do big workouts, I need a lot of recovery and downtime before I go out, but too busy right now to get some.  However, most of my hard work is done.

143.5 after workout.  I was 142.2 after a morning of outdoor work, then I had a protein shake.

I committed to the NCCWMA Championships in Toronto last night -  Aug 11-13.    North and Central American and Caribbean World Masters Athletics Championships ... how's that for a cumbersome name?.