Friday, November 3, 2017

baby steps...

After just 3 days rest, back out for a short one.  Sewanee is warm and humid for Nov.  Mid 60's and rain ending.  Beautiful fall colors and fog in the cove.  I did low volume, brisk tempo.

It's Homecoming weekend in Sewanee and I was happy to have the track as the football players weren't practicing.  They were under the stadium in street clothes in one of the dingy rooms under the stadium engaged in some weird ritual ... probably some silly Homecoming tradition.
Hoka trainers on 
400m warmup, stretches, drills 
400m - 65 
300m - 46
This felt way harder than it should have.  I'm still not 100% but better.  Have been doing no weights for 2 weeks except some pull ups and core at home.  I'm no where near the fitness level to do a tempo set of 4 x 300s w/ 2 min ... or the like.  I need to start cross training on the stair master and weights 2x a week with my 2x a week on the track.  It's still early, at least 9 or 10 weeks before I have an opportunity to race.  On the track I need to slow down and add one volume workout a week, at least a mile.  Maybe in a few weeks, I can try a brief tempo set.

Lighter, 144.7 lbs after workout.  Taping the right foot, feels better.  Hip coming along, back improved.

The view from my house this morning....


  1. Still doing good work, William. Keep it up!
    Tha view is beautiful. You would love New Zealand...

  2. The view doesn't get any better than that...stunning.