Sunday, June 28, 2020

tempo 150s, blocks

Feeling more like summer now.  Mid 70ºs but humid and showers around.  Chance of thunderstorms everyday for the foreseeable future, highs around 80º, lows mid 60ºs. 

Stayed mostly on the turf today but before I left, pulled out the blocks and spikes.  Did 2x3x150 w/ 30 sec rest, but much faster than last time when I did 3 sets.
Hoka trainers on 
4 x 100m strides, stretches, drills 
3 x 150m w/ 30 sec rest - 21.87, 22.06, 21.38 (on turf)
3 x 150m w/ 30 sec rest - 20.96, 22.80, 22.43 (on turf)
Puma spikes on  
3 x 20m from blocks

When I first started, had the usual pains but they disappeared after warmup.  The 150s were good and hard, and I was just about to leave when I grabbed the blocks as an after thought.  Put the spikes on for the first time in 3 months and ran some starts.  It felt ok.  No pains.  I didn't do full out explosive race type starts, but just fast enough to feel it out, and it was ok.  I may do a race pace 100m from block on the turn to see how it feels later this week.  I'm using my practice spikes that are 1/2 size big so I wear socks and have protective gel soles above the spike plate.  More protective than my meet spikes. 

I'm going to ramp down a bit and keep my volume low in the next 5 workouts before my first meet.  Stay on grass at least half the time and try to be healthy as possible by race day, even if it means I give up a little conditioning. 

142.2 lbs after workout. 

Thursday, June 25, 2020

tempo 300s / Bob Lida

The track was totally quiet when I got there, quite a change from the last time with all those walkers.  I had the place to myself and it was beautiful, perfect 75º and calm winds.

Today was the dreaded 4 x 300m tempo workout.

Hoka trainers on 
4 x100m strides on grass, stretches, drills  
4 x 300m w/ 2:30 rest in between - 47.56, 49.69, 50.71, 53.41 (50.34 avg) 
100m strider

It was a bitch as always and I really suffered bad on #4 because I probably ran the first one too fast.  It was about the same avg as my last set of 4x3s 2 weeks ago.

I was game to do more but the body said no after I tested it with a 100m strider.  May now take 2 days off from the track and do weights and cross train.  142.5 lbs after workout.


The world's fastest man over 80 is gone.  I got word this evening that Bob Lida has died at the age of 83.  He was hero to many and a giant in the masters track world.   I met Bob at Nationals in 2012.  I saw him again in Korea, and in Spain for the last time.  In Korea, he broke the 200m M80 WR in a time that exceeded the outdoor WR by 0.40 seconds.  He told me that he was going to run the 400m although he said, "I didn't train for it."  He then set the indoor 400m M80 WR, just missing the outdoor WR by less than 0.20.

No word on cause of death but he was apparently hospitalized for 2 weeks prior.  (Could've been a virus?)  RIP Bob.  Thanks for the inspiration.

Wednesday, June 24, 2020

Light quality workout

Felt ok today and did a rather minimal workout, low volume, just 4 long sprints. 

Hoka trainers on  
3 x 100m strides, stretches, drills 
300m - 41.26 
200m - 26.62 (12.62, 14) 
2 x 150m on turf - 21.10, 20.96

Workouts like this are not very meaningful except just basic maintenance.  Hard effort on the 300 and 200, but just striding on the 150s.   Didn't feel up to a tempo workout, and there were a lot of walkers on the track that evening and it would have been a bit difficult to do tempo repeats with these people in the way. 

So, I have a workout tomorrow that has to be meaningful because I'll likely take the next 2 days off.  I would like to get the spikes on sometime before I race on July 11.

I'm really getting lean, 142.2 lbs after workout.

Sunday, June 21, 2020

tempo 150s on turf

73º and breezy at 6:30pm on the longest day of the year.  Still not particularly hot.  Thunderstorms skirted the area but never came so it helped cool the air.

I stayed on turf today, something I'm going to need to do more of the rest of this season which is coming to a close for me.  I don't know how I'll tolerate racing but we'll see.  I definitely want to try a 400m on July 11, and then not sure what after that, but at least 2 possible meets. 

Hoka trainers on 
4x100m stride warmups, stretches, drills 
3 x 3 x 150m w/ 30 sec rest ~ 22 - 24, about 15 min between sets
A decent workout, 1350m of work total.  All sets were about equal in terms of pace,  (22.5 is 60 sec 400m pace) and I averaged 23 low. 

This is one of the better tempo workouts on turf I've done.  Comparable to the 4 x 300m tempo, but a little faster with more volume. 

I'll see how I tolerate this workout, and may continue on turf for volume tempo stuff like this and save the track for speed work.

142..8 lbs after workout.  Fit weight.  Been eating minimally.

Friday, June 19, 2020

300, 200, 150s, 100, 50

Not a real meaningful workout but the third in an every other day sequence and going to take a needed 2 day break from the track and do weights and bike.   Good weather still in Sewanee, in the 60ºs by the end of the workout.

Hoka trainers on 
2 x 100m strides warmup, stretches, drills 
300m - 42.17 
200m - 27.25 
100m - 13.75  
50m - 6.96 
2 x 150m on turf w/ 40 sec rest  ~ 22

The 100m was done on the turn with a crouch start, 50m also from the line.  After a decent 300m, the rest of the sprints were slow compared to the effort expended.  Probably should have done a tempo set or some over distance.  Not much gained in this workout.  I probably have not gained anything in terms of speed since I ran a 58.44 400m (rolling start) in trainers back a month ago.  I ran a 40.88 300m (straight-turn-straight) recently, but probably haven't gained much since I ran 41.7 (estimate) from blocks with spikes from the 400m start (turn-straight-turn) 3 months ago.  If I feel up to it, I want to do some event runs and maybe with blocks and spikes to see where I am, but it's not a particularly good use of time, because it would require some recovery after such a beating.  Maybe not next week but the week after. 

Tuesday, June 16, 2020

tempo 200s, 300, 200

Unseasonably cool today, in the 60ºs at the Sewanee track with a light rain shower approaching.  It got up to only 71º today, and some parts of the mountain were in the upper 40ºs last night.   I hadn't done the 4x200m tempo workout since Feb. when there was snow on the ground.
Hoka trainers on 
3 x 100m striders warmup, stretches, drills 
4 x 200m w/ 1 min rest - 31.25, 30.75, 32.08, 30.74  (31.2 avg) 
300m - 42.17 
200m - 26.48
This was just a few tenths slower than my Feb workout but with 60 sec rest instead of 75 sec.   It was a bitchin' workout, about the best workout you can get in 5 min, including rest.

After a rest and waiting out the rain shower, I ran 2 more quality sprints.  On the 200m, I was trying to hit 400m race pace and just about got it.  I still want to try and aim for mid 26-27 for the first 200m of a 400m, because I think my second 200m will still be 30-31.

I'm not sure if I'll be back on the track Thurs or Fri.  We'll see.

143.5 lbs after workout.  I'm dedicated to getting leaner.

Sunday, June 14, 2020

400, 300, brief tempo 200s

I returned to the track Sunday after 2 days off the track (again).  I needed a bit more rest due to a slightly swollen calf.  It was fine today, but I feel as if every third day on the track is really not enough.  Almost feel like I've forgot how to run.  Maybe a regime of every other workout with one, then 2 days rest?  I'll play it by ear.  I was doing 3 every other day then 2 days off, I think I'll go back to that for now.

Idyllic weather continues in Sewanee.  I arrived at the track with it about 70º and clear, light to calm winds, dropping into the mid 60ºs by the end of my workout.
Hoka trainers on 
4 x 100m striders on turf warmup, stretches, drills 
400m -  59.69 (29.25, 30.44)  
200m, 200m, 100m w/ 1:15 rest - 30.5, 30.4, 14.75 
300m - 44.47
The 400m wasted me so I didn't run fast after that, but got a nominal amount of volume in, including a few tempo intervals in the middle.  Again, I meant to do a negative split 400m, but ended up +1.2 on the second 200m.

Really love these long days... didn't get out there till well after 7pm.

Weight is good today, eating little.   142.2 lbs after workout.

My first race is now less than 4 weeks away.  I need to make these workouts count and at some point, see if I can get out of blocks.

At the oval office on a perfect cool June evening:

Friday, June 12, 2020

600, 200s

Returning to the track yesterday, needed every bit of that 2 days off after 5 workouts every other day.  Weather has been ideal.  Unlike Monday, all the humidity is gone, lower dewpoint 50º, light breeze, low 70ºs, clear and dropping into the 60ºs by sunset.  This weather is supposed to persist for a at least a week. 

Hoka trainers on 
400m warmup, stretches, drills 
600m - 1:43.57  (67.17, 36.10) 
200m - 27.32 
200m - 26.41 
100m - 13.17

All sprints were done with 2 step rolling start except the 100m.  Today the form felt a little clunky.  I had over estimated my ability in the 600m.   Thought I could run 64/ 35 or 1:39.   Was just 67 /36.  First 200m  was relaxed, the second one pushed.    Upper left calf was tight, possibly due to knee swelling. 

Getting fit but still not able to do the volume that I'd like.  I need to do some short speed work at some point and eventually, see if I can get out of blocks. 

143.3 lbs after workout. 

Monday, June 8, 2020

Tempo 300s

Back on track for a rare mid afternoon workout in Sewanee.  I have to purge this evening for a colonoscopy tomorrow so I got this in earlier.   Upper 70ºs and humid, but mostly cloudy with a breeze.

Today was the dreaded tempo 300s.  Haven't done this workout since March 3 and have opted instead for 3x300 a little faster after that in March-April.  But today, I went back to the 4 x 300 w/ 2:30 rest.

Hoka trainers on 
250m warmup, stretches, drills 
4 x 300m w/ 2:30 rest - 49.20, 48.68, 51.78, 51.38  (avg 50.26) 
100m stride on grass 

I wasn't trying to one-up myself on this one, just get 'er done.  However, it was faster than my March 3 set by 0.87 on average.   2 years ago I did this same workout a second faster with 30 sec less rest. 

This was my 5th track workout in 9 days, going every other day for 5 workouts.  I'm going to need a break for a few days.  I wanted to do more after this workout but the body said no after testing it out with a strider. 

I started the purging fluids for tomorrow's colonoscopy and since I've not eaten today, and eaten very little in 2 days, maybe with the fast I can finally shed the last of this body fat.   Still at a stubborn 144.3 lbs after workout.  I was 1 - 1.5 lbs lighter at times back in March.

Saturday, June 6, 2020

The hard stuff

The dreaded split 700 / split 500 workout.   I've only done this one maybe 6 or 7 times and this one was hard as any.

Nice evening but was a little warm when I first got there, mid 70ºs and a bit humid with calm winds.  Cooled down by sunset.   I have to say, I think the joint supplements maybe helping, thankful for my wheels feeling better.  (Hyaluronic acid, glucosamine, and collagen).

Hoka trainers on 
300m warmup, stretches, drills 
'split 700' - 500m - 79.85 / 90 sec rest / 200m - 31.79 
'split 500' - 300m - 43.16 / 90 sec rest / 200m - 30.82

This was hard, the split 700 was really to my limit, heart rate still in the upper 120s 20min after.  I took nearly full rest in between, about 25 min. Heart rate was still 112 when I started the split 5.
These times are on par with other split 7/split 5 workouts I've done previously, including one I did before worlds in '17.  (But, up until now, all other workouts were timed in whole and half second estimates based on my beeping Gymboss, now with the Sportcount timer, I can get accurate times and splits).

Upping the resistance work on off track days.   144.3 lb after workout.   Still not happy with my weight, last few lbs are the toughest to lose.  It's clear that the body stores fat much more easily as we age.  I drink a lot of cappuccinos and have been mixing in collagen powder.  That, and the big doses of hyaluronic acid powder in capsules, I think has made a difference.  Collagen powder also has protein, so that's a healthy cappuccino.  I have a colonoscopy next week so I'll get to fast and clean out.  That'll help me lose some weight.

There is are all ages meets in Oxford, AL on July 11 and Aug 15.  I emailed the meet director of the July meet, he says it's on.   It's a decent track.   I went to a college meet there once right after winning Worlds in '17, I really thought I had a shot at a 200m pr, but I strained a ham in warmups and scratched at the last minute.  It's only a little over 2 hrs away and should be lightly attended.

So, possible races are July: 11, 18, 25, Aug. 15.    The middle 2 are in Jacksonville, which may be hard to run in because of the heat and being right near the water and humid, Aug 15 is the same venue as July 11. 

Back on track Monday, off Tuesday and maybe Wednesday for Drs. appointments.   Still have a minor nagging cough after 5 months.  Maybe I'll run the stadium stairs on Wednesday after my appointment.

Thursday, June 4, 2020

4,3,2,1 - blast off

More like summer, mid 70's with increased humidity tonight, under a full moon with a light breeze.  I felt more like sprinting tonight than really working out.  So, I just did this speed workout, which accomplished little except to reassure me that I can still run fast.

Hoka trainers on
200m warmup, stretches, drills 
400m - 59.60 (29.57, 30.03) 
300m - 40.88  (12.54, 13.31, 15.03) 
200m - 25.94 (12.34, 13.59) 
100m - 12.74
All sprints except the 100m were done with a 2 or 3 step rolling start, the 100m from 3 pt. on the line.  The 400m was supposed to be negative split 32/30, but I took off too fast.  The 300m was the best sprint of the night, fastest 300m I've run in over a yr, but it was run more like a true 300m, not like a 400m race pace event run. The 200m splits were very uneven, not sure what that was about, but I did run that turn like crazy. 

This workout was good for practicing speed form, but really not an effective workout.  If I had run 2 more 400s, or 2 x 500m, or limited rest 300s, that would have been better.  But sometimes it's fun to run fast ... because I can.   

Body seems to be holding up, getting leaner.  144 after workout.

Tuesday, June 2, 2020

800, 300s

If I recover ok from this workout, it could be a turning point of sorts.  I did some decent volume on the track, including the first 800 in a month, and a 300 faster than yesterday.

73º, dry and calm in Sewanee.  Air is filled with nature's perfume of magnolia and honeysuckle.   Had the track to myself for over an hour.  Was a little apprehensive about a volume workout but an 800 and then some, went just fine.  Nothing more than the usual minor aches. 

Hoka trainers on 
250m warmup, stretches, drills 
800m - 2:38.37 
2 x 300m - 43.62, 42.09

What a difference from last time.  I actually felt more like a long sprinter tonight.  I think the big difference was I was 2 lbs lighter tonight.  The 800m was no picnic, but I did it about even split.  The first 300m was just relaxed, surprised it was as fast as it was.  The second was hard, but relaxed - really focusing on long stride and it made a difference.  It was quite fast, 59 400m pace.  I did resistance yesterday and I think I felt a little more power today. 

Dropped some weight in the past 2 days.   Been eating really small and good.  Lunch was an apple and a half cup of almonds, dinner - two tins of pilchards (fish) and some raw broccoli.  This morning, I woke up at 148.5 lbs.... I looked and thought, 'are you kidding?' because I ate light yesterday.  It finally occurred to me that a lot of calories and weight is lost during deep sleep.  I only slept 4 hours but then took naps during the day and by the time I left for the track, I was 4 lbs lighter than when I woke up!   Weight after workout:  143.9  lbs

If my recovery goes ok after this workout, I may be able to do a 3x3 tempo set or a more over-distance or split intervals.  Pain awaits.  Happy to be running. 

Monday, June 1, 2020

Back on the track

I keep saying this the but the weather was perfect again yesterday evening, clear 69º, dry, light breeze.   As I warmed up, I felt the usual aches but after warmup, felt fine and decided to try the track instead of the turf. 

Hoka trainers on  
300m warmup, stretches, drills 
100m on the turn - 13.20 
2 x 300m - 42.50, 43.38

I was pretty daunted by this workout.  It was not much but it was exhausting.  Both 300s kicked my butt.  I realized how far out of shape I am,  a little heavy, and a long ways to go and not sure my body will hold up to get there.   It takes a huge effort to get from a 60 sec 400m to a 57ish.  I'd be hard pressed to break 60 right now. 

Maybe I'll try some more ambitious turf workouts alternating with track workouts.  I need foundation and long sprint tempo repeats.  I'm thinking sets of 3x150 with 30 sec rest. 

I think also some lateral strengthening exercises for knees, adds, abds, and some non-weighted squats also. 

Fortunately, my knee didn't swell after this workout.  Far from perfect, but it feels fine. 

Tired of being a little heavy.  146.3 after workout.