Friday, August 31, 2018

300, 200, 100, 50

Nice night, clear and 75º in Sewanee, got to the track late.  Didn't have much time so I did 2 hard sprints and a 100m strider.
Hoka trainers on 
400m warmup, stretches, drills 
50m - 6.39 
300m - 41 
10 min rest 
200m - 26.4 
5 min rest 
100m - 14
Felt good, a little short of goal of 40 in the 300m, but in training shoes, 41 is ok.   The most important thing is at this point is feeling good and being uninjured.  A few of my colleagues are injured and will not be 100%.  It's a tough time to be competing.  Long season.  I feel I'm in shape, maybe not like in Korea, but ok.

144 lbs after workout.

Wednesday, August 29, 2018

50s, 150s, 200

Not used to working out in the morning in the blazing sun.  Low 80ºs, humid, heat index upper 80ºs, felt warmer but this is what Malaga will be like.

Started of with 50s, 2 step flying start, each one a little better form and faster.

 Hoka trainers on 
400m warmup, stretches, drills 
4 x 50m w/2 step flying start - 6.56, 6.40, 6.31, 6.14 
50m from 3 pt stance - 6.62
200m - 27.5 
2 x 150m w/ 30 sec rest - 21, 21

This was a relatively light workout, left feeling good like I should have done more.  Was planning to do 3 x 150 w/ 30 sec rest but miss measured the first one and ended up running a 200m (was running the track opposite way - reason for the confusion). 

The last 50m was certainly in PR territory, one of my fastest in training shoes.  I find I run faster when I think about streamlining my form. 

Heavy this morning, woke up at nearly 146.  144 lbs after workout.  Still need to shed a lb or 2.

Three workouts left.  Feet feel better, maybe get the spikes on once before I leave. 

Astonishingly, no venue in Spain including the athlete's village will have wifi, only at my hotel.  No streaming video of events either.   That sucks.

Monday, August 27, 2018

tempo 300s, 400 neg split

Warm and more humid today in Sewanee, upper 70ºs at the start of the workout.  I was not quite able to duplicate the workout I did before Daegu at this time, a tad disappointed in that, but a good workout anyway.
Hoka trainers on 
450m warmup, stretches, drills 
3 x 300m w/ 2 min rest - 47, 48.5, 50 
400m neg split - 61 (31.5, 29.5)
I was hoping to do one more 300 but just couldn't get myself to do that 4th one.  Maybe not in as good a shape as I thought.  Maybe a little under fueled as I didn't eat much today before workout.  Otherwise the workout was similar to the one before Daegu.  However, I just noticed, at this time before Daegu I crammed in 4 consecutive workouts in 4 days, including a 3 x 300m w/2 min rest in my second to last workout.  I worked pretty hard in those last workouts before Daegu, including one hill session, and some endurance work or event runs in all those last sessions.  I don't know if I have that in me, especially the 4 days in a row I did, which would be starting today - relative to that training schedule.   Feeling a little extra foot pain on the left so maybe not.  Feeling healthy is most important, so the taper needs to start.

142.8 lbs after workout.

Saturday, August 25, 2018

Warm night in Sewanee under a rising full moon.  76º at sunset at the track, calm winds.    I almost cancelled this workout because of lower back pain but it was manageable.  I needed every bit of the 48 hrs between workouts to recover.

I know I said I wasn't going to do any over distance the remainder of this season but I went back and looked at my pre world workouts of March '17.   I counted back the days and did the exact same workout I did 13 days before my first race in Korea.  Two long sprint split intervals... if for nothing else, a basis of comparison.  It went well.

Hoka trainers on 
500m warmup, stretches, drills 
'split 700' - 500m - 81 / 90 sec rest / 200m - 29.8 
'split 500' - 300m - 44 / 90 sec rest / 200m - 29.5

I exceeded the times I ran in this same workout on 3/8/17.   That was a confidence booster. Not that means anything.  I must be in ok shape.  Perhaps the  2x300 w/30sec "Pitts workouts" have helped.

Perhaps I'll continue with that regime if I can handle it. 

143.7 lbs after workout

Thursday, August 23, 2018

300, 200, 3 x 100 - race pace

Yet another beautiful day in Sewanee, the humidity is gone and the nights getting into the 50ºs.  It was mid 70ºs when I got to the track and 69º when I left.  I ran warmups with sun at my back so I could watch my form in the shadow.

Happy to be confident to run full speed without any issues.  Last night in the weight room I identified a weakness in my hip flexor and I 'fixed it' with some cable resistance exercises.  Felt fine today, although my times were about a step short of where I'd like to be and should be right now.  Instead of pacing my 300m with beeps at every 100m, I just ran it and timed it.  The 300 and 200 were 2 step flying starts; the 100s were from 3 pt stance.  I guess these times were ok for now ... in training shoes.
Hoka trainers on 
2 x 100m, 4 x 50m, stretches, drills 
300m - 40.75 
200m - 25.46 
3 x 100m on the turn from 3pt stance - 12.96, 12.78, 12.95
Although anything under 41 in a 300m is good for training shoes, I felt my pace was too fast and I surely would have rigged in the end.  I felt my form coming apart a bit on the turn at 250, so ... it looks like I'm still in 56-57ish shape.   I didn't feel I executed the 300 very well, more relaxation needed and better form on the turn. 

I need to start tapering down but I feel maybe 2 more tempo endurance sessions, then just race modeling, and maybe a few light and easy sessions.  My feet are certainly hurting but no more than normal.  No spikes for 11+ days now.   If I keep to the every other day schedule, I have 6 workouts left.  Would like to put the spikes on to work on some starts, maybe a time trial.  

144.3 lbs after workout.  Need to drop a few, which won't be hard.  

Tuesday, August 21, 2018

Tempo 300s, 400 neg split

Perfect evening, track to myself, mid 70ºs light breeze, cloudy.  At this point in the season, upon running my first warmups, it felt pretty bad, but it got better.  Wanted to do event runs today but I knew that I should do a dreaded tempo endurance set and something long.  Also, didn't want to run all out repeats to prevent injury, although I felt fine today. 
Hoka trainers on 
4 x 100m striders, stretches, drills 
2 x 50m (2 step flying start) - 7.12, 6.56 
2 x 300m w/ 30 sec rest - 45.5, 47 (46.25 avg) 
2 x 50m (3pt start) - 7.10, 6.65 
400m (neg split) - 58.4 (29.4, 29)
I was happy to get this one in.  Before starting on the dreaded 2 x 300 w/ 30 sec, I thought, 'this is the right time to do this and the suffering is so brief.  It's over in 2 min, and it really doesn't hurt til near the end.' 

Before and in between sets of long sprints, I did some short sprints 2 x 2 x 50.  First easy then second fast.  First set 2 step flying start, second from a 3 point stance start.  I really got out well on the last one.  The 400m went much better and was easier than the 60.3 that I ran 2 days ago.  Running 58 in training shoes is good after 800m of sprints.

It's really great running with new Hokas, the traction and bounce feels great. 

Going to lose a few pounds before I leave.  143.5 lbs after workout, but I was 145+ before and 147.5 before bed, so I can reduce a bit. 

Alan is out with a ham, but Rob and Don are in shape, they've run 24.6 and 24.7 this month.  So both are in the running for medals in the 200m.   

Sunday, August 19, 2018

400, 300, 60s

Warm and humid at the Marist track.  Today was supposed to be a max velocity day but I played it safe after feeling a little soreness in my hip flexor.  I did get a few block starts and a fast 60m then I shut it down on my 3rd one decided to do some long sprints in order to get a workout in.
Hoka trainers on 
4 x 100m striders, stretches, drills, eccentric ham resistance exercises with bands 
2 x 60m with 2 step flying start - 8.09, 7.65 
3 x block starts 
400m - 60.3 
300m - 42.8
The second 60m - even though a 2 step flying start, did exceed my 60m PR slightly and I feel it wasn't 100%, so that's good for training shoes.  When I went to try one out of the blocks I thought I might have felt something in my hip flexor about 30m out, so I shut it down.   Then ran a few swift long sprints at 85-90% effort, concentrating on form, no problems.   I don't really think I'm capable of a sub 56... or maybe even a sub 57.  But, we'll see. 

Going to rest and do some prehab before the next workout.  Need to be cautious.  I got a little spooked today after Alan, the fastest 100/200 M55 guy in the world told me he severely ripped a ham in training and is out for Spain.  Bummer.  That opens the door for Don to maybe win another, and he seems to be healthy, running 24.6 last weekend. 

Saturday, August 18, 2018

Tempo 300s, 200s

Friday, got to the track late due to a severe thunderstorm.  Was pretty much over by 7:15pm, but I warmed up in a light rain.
Hoka trainers on 
4x100m stride warmup, stretches, drills 
2 x 300m w/ 30 sec rest - 45.5, 47.5 
2 x 200m w/ 45 sec rest - 28, 29
It was getting dark, so I didn't get full recovery between sets, so it was hard.  Feet felt good in the new Clifton 3s.  When these shoes are new, they are like running on air.  I bought a 6th pair since the price was right and these will soon be extirpated. 

142.9 lbs after workout.  I think I will endeavor to maybe lose a pound or two before I leave.  Daily range is about 143 - 147, or a median of about 145 lbs.

Three weeks before first race.  Only going to do a few more hard workouts this season.  Need some event runs. 

Wednesday, August 15, 2018

250, 200, 100s / video

Warm in Sewanee, upper 70ºs, calm winds.  Feeling a little beat up from the last 2 training sessions so I didn't run anything past 250.  But, I got a new pair of Clifton 3s which really helped my feet.  Love these shoes and they are becoming rare now that the Clifton 5 is out, I bought 2 pair at $73 each, almost half the price of new. 
Hoka trainers on 
400m warmup, stretches, drills 
2 x 100m - 13.96, 13.09 
2 x blocks starts 
200m (from blocks beep start) - 25.9 
250m (3 step flying start) - 32.87 
3 x 100m (3pt start) - 13.21, 13.06, 12.67
The 200m was an honest event run, about 400m race pace, reacting to a beep start.  Maybe a tad fast considering under 26 in trainers.   I was really working on form during the last 3 100s.  They felt good, running in near darkness, I found that when I made a conscious effort to align my stride, I covered more ground with less effort.  I need to do some form work every workout.  Went to the weight room for some prehab afterward.  Tomorrow off, massage, and then hard tempo on Friday.  I leave for Spain 3 weeks from today. 

Weight up a bit after big meal last night - 143.4 lbs

Classic rig up - what every 400m runner dreads, a great first 300m, then rigging up hard in the end and losing big time.  This is the Final of the NACAC Championships, check out Trinidad's Taplin in lane 5.  He looks great for 300m, takes a commanding lead, then starts to flail badly in the last 100m and ends up last. One of the worst rig ups I've seen in an elite meet.   Every 400m runner has made this mistake before and it's a horrible feeling.   By the 200m mark, he is 15m ahead of the guy in lane 4, who sticks to his race plan, and eventually passes him to finished second. 

Monday, August 13, 2018

Tempo, speed endurance

Nice night, mid 70ºs and calm winds at the Sewanee track.  Today was the intensive tempo day.
Hoka trainers on 
400m warmup, stretches, drills 
50m strider 
2 x 300m w/ 30 sec rest - 45.8, 46.8 (46.4 avg) 
300m - 41.8 / 45 sec rest / 100m - 14.8 
200m - 26.5
It felt a lot harder than it looks on paper somehow.  This was my first 2 x 300m w/ 30 sec rest (did 45, 40, 35sec previously) and the second 300 seemed much harder than last time out.  My heart rate stayed over 120 for 20+ min afterward.   I decided to forego another set in favor of a 'split 400' but with less rest than usual.  I was pretty happy to get it under 42 in trainers and the 100m under 15 after 45 sec rest.   By the time I finished the 400m race pace 200m, I was completely drained.  Took a long time to recover. 

I wasn't as sore after the max velocity workout I did on Sat., just tight.  Feet were hurting a bit though. 

The meet I was going to do on the 25th was moved to the 26th so I'm not going to go.   I'll just try some time trials here to see where I am.  It'll save me $400. 

142.7 lbs after workout.

Saturday, August 11, 2018

Speed, 50s, 150s

My weekly short speed workout.  Warm at the Marist school and no one in sight, low 80ºs and light breeze.  Ran timed 50s, first 2 easy with a 2 step flying start, last 2 hard in spikes from a 3 pt stance.

Hoka trainers on 
400m warmup, stretches, drills 
2 x 50m easy w/ 2 step flying start - 6.96, 6.69 
3 x 50m hard w/ start from 3 pt stance - 6.71, 6.65, 6.68 
Puma spikes on 
2 x 50m full effort - 6.45, 6.35 
Hoka trainers on 
150m hard w/ start from 3 pt stance - 19.18 
150m relaxed w/ start from 3 pt stance - 19.34

Went well, a little faster than my first such workout a week ago.  My first 150m was a tenth faster than I ran out of blocks a week ago, and my 6.35 50m in spikes was my fastest yet.  The last 150 I ran relaxed, didn't want to push hard and risk injury at the end of a workout.

Extrapolating, a sub 25 200m pace should be at least 19 flat including reaction time.  I'm about there.  Good to be running fast again.  I only did the 2 50s with spikes, the Marist track is one of those dried out hard Mondos that is hard on the feet.  Happy to put the cushy Hokas back on for the 150s. 

I found the Clifton 3s on line for $73.   Thinking about buying 2 pair because they're becoming extinct.  I have now 5 pairs of Clifton 3s and I think I've had 7 pairs total. 

I'm a bit heavier, not sure where I'm at now but 143-44ish.

Thursday, August 9, 2018

Tempo 300s

Warm, low 70's and humid in Sewanee, calm winds, track was wet.  I completed the 2 x 2 x 300m workout today with 35 sec rest.   

Hoka trainers on 
400m warmup, stretches, drills 
2 x 300m w/ 35 sec rest - 46, 47.5 (46.75 avg) 
    25 min rest 
2 x 300m w/ 35 sec rest - 45.5, 48.5 (47.5 avg) 
150m - 19.60

Wasn't too bad, didn't kill myself on the first set because I was determined to finish the second set, although the last one was slow.    I'm going to do this workout maybe as often as every other workout, alternating with quality short and long sprints.  I finished with a relaxed 150m concentrating on form. 

Thanks again to David P. for this workout.  It's such a compact workout in terms of actual time.  A lot of standing around recovering in between sets, and the sets only take a little over 2 min.  

I've gained a little weight and I feel ok about it at this stage of the season.  144lbs after workout. Time trial 2+ weeks away, Spain Worlds 4 weeks.  

I sent back the Hoka Clifton 5s and bought another (my 5th!) pair of Clifton 3s.  Get 'em while you still can.

Tuesday, August 7, 2018

Quality long sprints

Warm and humid in Sewanee on this mid summer evening.  Low 80ºs, calm winds. 
Today I did long sprints at about full effort.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 50m strides 
100m stride  - 13.46 
300m - 40.5 
200m - 25.43 
150m - 18.68
I did all these sprints with a 2-3 step flying start and the times were pretty good considering training shoes.  I timed all the sprints precisely except the 300 which I set pacing splits.  Just a step short of my 40 flat goal.  I took almost full rest in between, about 20 -25 min.  The 150m was fast considering it was at the end of the workout.  Faster than the 150m I did in spikes from blocks at SAS, but with a short flying start. 

I tried the new Clifton 5s tonight.  They're ok, but still like the Clifton 3s better so I bought my 5th pair of Clifton 3s from Amazon while I still could.  Going to return the Clifton 5s. 

I think I'm going to do that 2 x 300m tempo workout every other time I go out and alternate that with long and short quality sprint days.  Last night I did a brief weight workout.  4 x 6 cleans with 115 lbs, 4 x 12 squat jumps with 130 lbs. 

Tomorrow is an off day.  I may do weights and/or prehab.  Definitely will bike and/or swim. 

Sunday, August 5, 2018

brief tempo, rain

Very warm in Sewanee, low 80ºs but humid with a heat index mid 80ºs.  I was still a bit sore from Friday's max velocity workout.  After finishing my warmup, I went to begin my intervals and it began to rain, light then hard.  I took shelter under the stadium.  The rain was heavy enough to leave standing water on the track.  I welcomed the cool rain but it made the track slippery and slow.  My plan was to do the killer "DP workout".  I started it in a light rain. 
Hoka trainers on 
400m warmup, stretches, drills 
2 x 300m w/ 40 sec rest - 46.5, 47.5 
300m - 45
I wanted to do more but the rain resumed, even heavier, with lightning.  It was just as well, I wasn't really recovered enough to do a maximum effort workout. 

My plan is to do this workout at least once a week and increase to 2 sets at some point.  Two other types of workouts I want to do are 400m race pace 300s and 200s, and the short sprint maximum velocity workout I did Friday - 50s and 150s. 

I'll be in the weight room tomorrow but I'd like to do my weights after the track so I have a recovery rest day,  rather than doing track and weights alternating.  Was too sore tonight to do weights.

In an effort to get stronger, been eating more, have gained some weight.  144.5 lbs after workout. 

Racing starts in Spain for me 4 weeks from Thurs.  3 weeks til next race / time trial.

Saturday, August 4, 2018

Speed, low volume / high intensity

What has been missing from my workouts is max velocity.   Beautiful warm night, 75º I hit the new SAS track. 

After a warmup, I did short sprints to near full effort.  Instead of beep pacing with my timer, I timed all sprints with stopwatch.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 50m striders 
5 x 50m from 3 pt start - 6.93, 6.70, 6.81, 6.68, 6.65 
150m from blocks - 19.28  
Puma spikes on 
150m from blocks - 18.96 
2 x 30 from blocks  
40m from blocks
My goal it to get my 150m down to 18.5 from a block start at some point, that would be sub 25 pace for a 200m (assuming 6.3 for the last 50... The 18.96 I ran was at the end of the workout).  Last year I was running close to 18 flat with a 3 to 4 step flying start.  I found a way to use the stop watch while coming out of the blocks, operating it with my middle finger. 

This type of work is hard on the feet for me, especially wearing spikes.  I know it's been missing from my workouts and feel a bit sore.  It is risky running near full sprint in workouts but it's necessary if I'm going to be able to run 3 rounds of the 200m in Spain. 

What I need is speed reserve.  I need to be able to get out and run the first half of my 400m in 26 flat with as little effort as possible.  I haven't been able to do that except in the race in B'ham where I ran 56.6.  If I can get my 300m down to 39, I'd be in business. 

The thinking here is summed up in a quote that Ryan Banta uses in his book:
"The best endurance is speed reserve" - M. Hurst
I think that alternating the 2 x 300m w/ minimal rest (30-40 sec), with these high intensity workouts, just might be what I need to get faster.  I've been in the weight room every other day but may need at least a day or two a week of total rest if my feet are going to survive.

141.7 after workout. 

Wednesday, August 1, 2018

On the track, tempo

Back on the track in Sewanee, cooler, cloudy, upper 60ºs, great weather for training.  Off from the track for 4 days seemed like forever, but it's nice to be healthy and not hurting from some injury.  I slept unusually long last night, which was good.

I think I'm going to take a different tact on workouts until worlds.  I need quality speed work and to increase my top speed and speed reserve.  Looking toward competing in the 200, I need that acceleration and top speed.   I think I can accomplish more with less volume.

Today, I wanted to try a hard tempo set that David P., M55 WL had suggested.  I hope to try this workout once a week and perhaps improve as I'm not quite there yet.

He mentioned doing 2 x 300m at 46 with just 30 sec rest.  Pretty crazy.  I started with 45 sec rest but I made it hard on myself by running the first 300m in 44.5, so my second was in 48, still an avg of 46.25, which is on target.  Next time I try it, I'll reduce the rest by 5 sec.  It's a killer.  I told Jim C. about it and he said, it was "one of the worst things he's ever heard of in his life."  lol... well that's why David is a champion.  That's some serious suffering.  The reason it's so hard is that, if you're in shape, you don't feel the exhaustion of a 300m until 15-20 sec after you stop.  Then to immediately launch into another, that's some suffering.  He said he could do 2 sets in a workout.  I'm not there yet but maybe in a few weeks.

Hoka trainers on 
400m warmup, stretches, drills 
2 x 300m w/ 45 sec rest - 44.5, 48 (46.25 avg) 
300m - 43 / 45 sec rest / 100m - 15
200m neg split - 27.5 (15, 12.5) 

I had actually planned on running a 200m after that 300m but bailed.  If I'm going to go on that little rest, I can't run my 300m in 43.  I have usually done it with twice as much rest - 90 sec and kept the speed at 42 - 43.   This is a killer and thanks to David for the suggestion.

I went to the weight room afterward for 2 brief sets of barbell cleans and jumps.

I need to respect my days off from the track and continue with the weights.

142.1 after workout.  Eating more, trying to get stronger.

Beautiful sunset tonight...