split 700, split 500

The hard one today.  Almost every workout I've been doing lately is a hard one.  Wet track, calm to light winds, damp, cloudy and about 50º on the Sewanee track.   I really wanted to complete this one so I didn't kill the first 500.  Got it done.

Hoka trainers on

stretches, drills, 2 x 100m warmup

'split 700' - 500m - 83.60 / 90 sec rest / 200m - 32.60

'split 500' - 300m - 44.87 / 90 sec rest / 200m - 32.40

A few seconds slower in total times I was turning for this same workout last June and July, or in summer '18, but a little faster than some 'split 700s' in January '17.   I'm thinking I can do faster total time, if I take complete rest between.  Nevertheless, it was a good one.  

Did a few glute and ab sets yesterday.  Weather continues to be an issue.  Up to 2" of snow possible tonight, Monday not above freezing and Tuesday, my next track day, sunny but windy and cold, windchills below freezing.  Next weekend, more and possibly significant snow is predicted, and bitterly cold weather on Sunday, a high of only 25º.   Might be a good evening to go to the indoor track and do blocks and spikes.  

Weight is coming down: 143.2 after workout.  

Virginia Beach AAU Meet

I still have not entered the meet or purchased travel.  Still torn by the risk vs opportunity.  The meet has been moved to Sunday morning March 7.  That means I would have to take 2 planes to get there and 2 planes back.  I could do it with just a one night stay and fly out 6:30pm on Sun.   My physician friend Alan says flying is not that risky... he flew in Dec., no problems.  He's since been vaccinated.  By early March, there is predicted to be a lull in coronavirus infection rate because the variant hasn't yet spread, but if it does as predicted in April, May... say good bye to another USATF Nationals.  Another motivation to go to this meet is the competition.   Many masters will be there who will be competitive, including the only American in my age group to beat me indoors in the 400 in the last 6 yrs, Ron H - who was #1 USA ranked indoor in '20 and outdoor in '19 in the M60 400m.  He's a fast and smart racer, able to run 58 low at least.  I would like to race him again.  So, I'm leaning toward going.  Also, still waiting to ask about racing at Berry College on Friday, 2/12, just 12 days away.   Was going to wait til after that to book but I need to book sooner to get the flights I need.  

600, 500, hill

 Sunny, 39º at the Sewanee track, winds light and variable.  Over distance today, not one of my favorite workouts.  Hard but necessary. 

Hoka trainers on

stretches, drills, 2 x 100m 

600m - 1:43.87 (32.23, 34.97, 36.67  / 67.20 1st 400)

500m - 86.07 (48.85, 37.26)

200m hill - 43.50

I fell way short of the goal, aiming for 1:42 (32, 34, 36) in the 600m, and 82 in the 500m.  I really collapsed toward the end of the 500m, since I didn't take full rest between.  

I did the same workout in March last year and ran 1:44.5 and 82 for 600 / 500.  Plus I did 2x200m hills in 41, 42.  Today, I did one 200m hill in 43.5.  My foot was hurting so I couldn't do a second.  

Looking back at early 2020, I was doing more volume and foundation.  It's probably good to do one overdistance foundation and one tempo set every week.  These are the hardest types of workouts.  

Still not at race weight but trying.  144.2 lbs after workout.  

Weather not great for training.  Sunday looks like about 50º good chance of rain, and Tues, sunny but quite cold, mid 30ºs.

Tempo 300s

Tuesday was the warmest day of the yr for training in TN so far, first day to run shirtless.   Mostly sunny, 61º, light sw wind.  I was a bit nervous before this workout, knew it would be hard.  It was, but I felt good afterward, not broken like those previous workouts in the cold.  This is what I call 'the gold standard' tempo workout.  4 x 300m with limited rest.

Hoka trainers on

stretches, drills, 2 x 100m 

4 x 300m w/ 2:30min rest - 49.40, 49.17, 52.13, 54.75 (51.36 avg)

Yes, the last one was brutal.  On my knees for a few minutes.  This was 0.4 faster than this same workout last year in Feb.  On par with what I was doing Feb - March last year.  Looking back, I was doing a bit more volume than I've been doing lately.  Over distance and more than just one tempo set.  

Be back out by Friday.  It's back to work and the timing isn't good.  TN just set it's 1 day virus death record, 192.

144.7 after workout.

Damn ugly shoes... love those Clifton 1s

An indoor meet

 It looks like the Virginia Beach AAU Indoor Open and Masters Championships will take place after all on Saturday evening, March 6.   Already, a number of my colleagues have signed up.  Unfortunately, the schedule does not permit a 400/200 double, they are listed as consecutive events, so I'll just run the 400m if I go.  

This meet is appealing for a number of reasons.  First, it will be my only chance to log an indoor time.  Second, it is an incredible brand new $68 million facility and fast banked beautiful blue track (see below).  And third, they've scheduled it so the masters and open will be a different time than the youth, so less people, less risk.   With USATF Nationals cancelled, this meet may function sort of as a Masters Indoor Championship.  Right now there are just about 30 people signed up but they will cap the meet at 200 so I should decide fairly soon.  It will be definitely safer than racing at a huge indoor meet in Birmingham next weekend, and by March, hopefully infections will be decreased compared with today.  They will probably have a small turnout so I'll likely run with younger and faster masters if I go, based on seed time rather than age.  Mike B. is in the M55 age group and is entered... he ran sub 56 in the 400m 4 or 5 times in '19.  

I can fly non-stop from Nashville round-trip, hotel for 2 nights, and car all for $452 right now, which is good.  It cost $50 to enter + $16 to join AAU.  

Right now, it's still a dangerous time.  7 day avg coronavirus death rate in America is 3238 as of today.  I'll probably make a decision on this in the next few weeks.  Tomorrow looks like the first day where it will in the upper 50ºs and fair weather for training.  Just rested today, have a slight groin issue that I want to get past.  

The brand new VA Beach Sports Center - site of the AAU Open/Masters Championships, March 6

gym, bike

Went to the gym tonight and did some adductor and abductor work.  Have a little bit of a groin strain that I'm trying to correct, not really bad.  Also did a bike ride today.  Both stairmaster machines were broken, so I did rowing machine.  

Despite the results coming in from Australia, including 2 new Masters WRs in the women's 400m, they have canceled their National Championships in Canberra.   This is surprising since there hasn't been 1 single covid death in 2021 in Australia, while the US has had a stunning 75,000 deaths during the same 25 days this year.   Due to the vaccine, I do think the Nationals will happen by late summer in the US.  

Rob M. (M63) has made his presence known by posting his best 400m time in 3 yrs, 58.60.   That would be a good goal to beat when I run my first race.  

As much as I hate to miss it, I won't likely race in Birmingham next weekend.  Perhaps Berry on the 2/12 if I can get permission.  Still not at race weight.  Been hard to lose this last few lbs.  Daily range has been about 144 - 148 lbs, or a little less.

Coach Ryan B. put out an article on the value of tempo interval training.  Intensive tempo is the single most beneficial type of workout for a long sprinter in my opinion, but also the most taxing.  I try to do one of these a week.

It's supposed to rain all day tomorrow, so probably return to the track Tues.  

300, 200, hills

 Mid - upper 40ºs at the Sewanee track today, light north breeze.  I didn't want to do another tempo or over distance workout today.  Did a good glute workout yesterday with bands, and I really felt it today.  

Hoka trainers on

stretches, drills, 2 x 100 strides

50m - acceleration

300m - 42.69 (12.69, 14.10, 15.90)  

200m - 27.17

3 x 100m hill sprints  ~ 19-20

This workout convinced me I'm not ready to run a real fast 400m right now.  Yes, took off too fast in the 300, with a 12.69 rolling first 100, but still, I really tied up at the end.  The 200m split was right at 400m race pace, 26.79, but no way would I have another meaningful 100 left after this 300.  I could probably run a 59 right now but that's about it.  I really felt the glutes after the 200m, due to that workout yesterday.  Again, the workout felt exceptionally hard despite the low volume.  Probably need to go back to some foundation and mix in some short fast stuff.  As my friend, world champion Lee B. told me, the 400m is 'one demanding mistress.'

So, I probably won't run the indoor meet next weekend.  I may start with a 200m sometime in Feb., but I need to take the long view.  Nationals may or may not happen until early August, so I need to step back a bit.  I've been on the track every other day this week - 4 workouts in 7 days, some of them in bad weather and some were unusually hard, with the notion I may race soon.   Not worth the risk of running indoor, and driving 5 hrs to race a 200m.   I can't be running event runs and stuff like that before I put in more foundation and resistance strengthening, hills, etc... speed doesn't come easy at M60, but it will come, with persistence, hard work ... like anything else.  If I can get to where I was in July, that would win Nationals most likely.  

Not as light as last workout, but I feel I am getting leaner.  It's a process.  144.5 lbs after workout

500, split 400

Not very fast conditions at the Sewanee track, 41º, light breeze, wet, misty, dark, and socked in with fog, about 70m visibility.    I contemplated going to the gym instead, but no.   With the high humidity, it wasn't uncomfortably cold.  I got it done, with hard effort.

Hoka trainers on

stretches, drills, 2 x 100m

500m - 81.20

'spilt 400' - 300m - 44.23 /  60 sec rest / 100m - 16.5

For some reason this workout seemed exceptionally exhausting.  After the last 100, I was on my knees for a few minutes.  I'm at a loss at why this workout seemed so exceptionally hard.  The times weren't exceptionally fast and I was totally wiped out afterward.  It took me several minutes to walk off the track, still panting.  Way different than last time when I did actually a bit more but felt good.  Maybe because the track was wet, maybe because I lack foundation, or I am not in the shape I thought I was.  

I have been pretty active, 3rd day in 5 on the track.  Bike climbs up Roark's cove rd. on the off running days.  One good thing is that the foot is holding up ok.  The weather looks good for the next 2 days, so I'll be back out Sat. but Sun, Mon, Wed look like rain.  Maybe I'll do some indoor block starts. 

I'm undecided about running at the Crossplex on 1/31.  I just don't think I'm ready to run fast.  Last time I was there, I ran 57.71 in '18.   Seriously doubt I can do that right now.  Would be happy with a sec. slower.

Lightest in a while 143.2 lbs.

Photos:  fog today, yesterday ... the last of the snow in Roarks Cove on the bike climb, Mon.

hard stuff, split 600, split 500

Mid 40ºs, south wind, and mostly cloudy at the Sewanee track.   I did the hard stuff today, at least I tried.  

Hoka trainers on

Stretches, drills 2x100 strides

'split 600' - 500m - 80.51 / 90 sec rest / 100m - 16

'split 500' - 300m - 44.19 / 90 sec rest / 200m - 32.84

These were fairly wicked.  I had originally planned a 'split 700' to begin, but just didn't have it.  I bailed after 100m.  Shouldn't have run the 500 so hard, was about 63 at the 400m.    The 'split 500' was better, less aerobic and more lactic.  It really kicked my butt, the last 100m was into the wind.   I usually do only 2 or 3 workouts like this a season, but they're exactly what I need.  I did just 2 of these workouts last year.  Just really painful.  My similar June workout was significantly faster, so I have work to do.   Sometimes after hard workouts, I feel broken, but this one I felt good, like I could do more.  Plan to do more over distance and split intervals.  

144.4 lbs after workout

The usual 4x150 turf tempo, 300m

Low 40ºs, cloudy, occasional wind, felt cold at the Sewanee track.  I needed to stay mostly on the turf today.  

Hoka trainers on

stretches, drills, 2 x 100m strides

4 x 150m on turf w/ 30 sec rest - 22.30, 23.90, 24.94, 24.30  (23.86 avg) 

300m - 43.01

I did the 150s uptempo, reps 2 and 4 into the wind, first one too fast, but one of my fastest avg sets for this workout. 

There were 2 college sprinters there, so I asked the guy and girl to join me for a 300m on the track.  They were fresh, had just got there and warmed up  The guy ran a 42 high and I was a step behind him at the finish.  The girl was probably 30m behind us.  

On Sat., I did an hour long bike ride in freezing weather.  It was a good activity, I rode several miles on the road and a few off on some logging trails I hadn't been on before.  

After both these days of training/biking outdoor in cold weather, it was a great feeling to get home and take an early evening nap.  Something about training in the cold, I think it reduces inflammation or something.  Feels so good afterward.  Here in the south, it's not unusual to have a random warm day in the winter, but this winter has been consistently cold.  It's supposed to stay in the 40ºs for the next 10 days with rain possible half the time.  I don't mind training in this weather but the big factor is wind.  42º calm, sunny, and dry feels way more comfortable than 42º cloudy, windy, and wet... like different planets.

I'm still training with the idea I might race Jan 31 indoors, but that seems less likely due to the risk, and because of the fact that the Europeans are not logging indoor times.  So, rankings probably won't mean much this indoor season, not much of a point in it.  

I may ask the Berry College coach if I can run Feb 12, not optimistic he'll say yes, but if any college coach would, he would.  Should be a small outdoor meet.  Won't go unless the weather is good.

144.4 lbs after workout.

7 x 150

 Sunny, breezy, mid 40ºs at the Sewanee track.  I was warmer than last time, but it felt cold due to the wind.  Today, I combined 3 quality repeats with a tempo set.  It was hard because I started with the quality sprints.

Hoka trainers on

stretches, drills, 2x100

3 x 150m - 19.38, 19.10, 19.40

4 x 150m on turf w/ 30 sec rest - 24, 25, 25, 26

The tempo set was truly exhausting after 3 hard 150s.  The last 150m was more of just a strider and I was on my knees for a few minutes afterward, before I could walk off the track.  

The rolling quality sprints were  90-95%, meant to be about 400m race pace.  The second one was pretty aggressive, but the last one was the best because it was the least effort and I had my form right for part of it.   There's a certain feeling of 'floating' covering a lot of ground with least effort, running tall, flying at just under maximum velocity.  I try to get into this float at about 40m from the start of a sprint.  First 40m is aggressive to get up to speed, then relax.  It's a pretty cool feeling.  In a 400m, if I can get the first 150m in 19.5, second 150m in 21.5, that's 41 for the 300m, and a last 100m of 16 low, that's 57 low.  

Will be out again probably Sunday.  Snow Friday night and cold Sat.  Expect to maybe do some resistance and/or biking tomorrow.   Still thinking about racing in Birmingham in 16 days.  400/200 since it will be my only indoor meet.  

144 lbs after workout

 

400, 200

 Sunny but cold today at the Sewanee track, mid 30ºs with light winds.  I didn't want to do much because I was on 1 day rest, wasn't feeling it much, but my foot seemed ok so I did 2 sprints on the track.  

Hoka trainers on

Stretches, drills,  2 x 100m

400m - 60.88

200m - 28.44

Whenever I start with a hard 400m, the rest of my workout is usually toast.  And I was pretty disappointed in the 400m, as I was aiming for 59.   The track was wet, and I had to yell 'track' to get a walker out of the way at 200m, but still it showed me I'm certainly not in '57 shape'.  My technique needs work.  Need to work on my stride.  I was watching a fast collegiate guy train and wow, his form was so smooth.  He was cranking out 70 sec 400m repeats and several 200m repeats.  I ran my 200m with him.  It wasn't particularly fast considering the effort.  

I am upping my resistance work and will do some tonight.  First time under 144 lbs in a while.  143.7 after workout.

Really have some decisions to make about racing.  I really don't want to go to Marrietta and log a 59 400m.  Maybe I should just run the 200m?  But I haven't done much short speed work.  I have some masters colleagues racing at the Crossplex and they're having meets there Jan 24 and 31, likely my only opportunity to race indoor this season.  BUT.... the USA set a single day death record today at 4259.  Not sure if it's worth the risk, even though the mask mandates at the meets are pretty strict, they are apparently asking racers to carry their masks to the starting line, remove them for the race only and then put them on afterward.   Bad time to be racing indoors.    

There are 2 TrackLab meets at the same track in Marietta 2/20, and 2/27.  I could also aim for those.  I'd rather run in a college meet because they're smaller than these all ages meets, but I'd need to get permission because none are allowing unattached.   Berry has meets on 2/12 and 3/5.  

temp 150s on turf, 300

 Light winds and mid 30ºs at the Sewanee track, but the sun and light winds made it tolerable to train in a t-shirt.  I was happy to see the snow was gone from the field and the track, except for the small section in the photo.   

Hoka trainers on

3 x 100m, stretches, drills

4 x 150m on turf w/ 30 sec rest  - 23.8, 24.1, 25.5, 23.9

300m - 43.13

I stepped up the effort in the 150s, except for the 3rd one, they were all a solid 80-85% effort.  I wanted to run more on the track but I thought I'd save my feet for the next time.   Still a bit heavy, 145.7 after workout.

I'd like to race 2 weeks from today, although I'm definitely not in 57 shape, maybe I could run a 58.  But, my carpal tunnel problem is coming back and I may need to have surgery if it gets bad.  That will set me back a while.  If I want to race soon, I need to step up my training.  

Saturday it never got above 27º all day, so I did a little mountain biking. And later, I did some resistance bands -  quads.  I'm going to try and do 3 running workouts this week.  

Meet list 2020 - season in review

My annual summary - 2020 

Outdoor Season only this year.  Only one 400m race and one 200m race 

• World Ranked #1 - M60 400m: 57.49
• World Ranked #3, USA Ranked #1 - M60 200m: 25.95
• World Ranked #10, USA Ranked #3 - M60 100m: 12.71

July 25 - Marietta, Life University American Track League

    400m: 57.49

August 8 - Marietta, Life Univ. - ATC

    100m: 12.71

    200m: 25.95

August 15 - Marietta, Life Univ. - ATC

    100m: 12.80

    100m: 12.81

August 29 - Marietta, Life Univ. - ATC

    100m - 12.90

    60m - 8.19

Totals

4 meets 

7 races 

1 - 60m
3 - 100m 
1 - 200m 
1 - 400m 

compare:

2018: 11 meets / 22 races

2017: 12 meets / 29 races

2016: 18 meets / 40 races

_______________________________________________________________

With 2 world and 2 National Championship events canceled just as I came into a new age group, my only consolation is this ranking.  In previous yrs, my 57.49 would usually qualify for a top 3 ranking, not #1, but in the rankings list behind me are 5 world medalists including: 2 world champions, 2 world silver medalists, and 2 national record holders (France, Australia).  So, it means something.  

tempo 200s, 150

 Sunny and near 50º today in Sewanee, light breeze.  The track was just as I left it almost 2 weeks ago.  The cones on the track were in the same place.  Been a while since I did a 200m tempo set and this was my 3rd workout in 5 days, a little ramping up.  

Hoka trainers on

2 x 100m strides, stretches, drills

3 x 200m w/  60 sec rest - 31.63, 31.33, 29.88 (avg 30.9)

150m - 18.93

60m, 40m 

I took full rest after the 200s and the 150 felt really strong.  I was surprised it was so fast, definitely on pace to run 25 high in the 200.  After that I ran some untimed short sprints with some college sprinters.  One girl was quite fast, just a step behind me, but she was in spikes, me in Hokas.  

I was a bit worried about my weight.  148 when I got up, but 144.7 after workout.    It was good that I got 5 workouts in while in FL.  

I have an opportunity to race on Jan. 24.  It's an all-ages meet at the same place I raced in July, Marietta, GA.  It's a 2 hr drive and I won't go if the weather is bad, so I'll make a last minute decision.  I doubt I can improve on my July time of 57.49, which ended up as WL in M60 2020.  But, it would be good to get on the board.  Maybe I could break 58, probably not if real cold.  

The weather looks bad for the next 2 days with cold and snow.  Sat. very cold (low 30ºs), and Sunday, better.  Monday night, more snow, and no decent weather until Wed.  Maybe I could go to the indoor track and run short sprints with blocks.  I think maybe a turf workout Sat, starts/short sprints on Mon, and track on Wed.  Haven't done that for a while.  My foot has taken a beating lately, with 3 consecutive workouts on the track (not turf). 

500s, 150

 Still in FL at the Villages HS.  Amazingly cold for FL, 43º when I left the house at 7:30am but sunny, and warming to 50º in the next hour.   The local track club was dressed as if they were ready for snow.  After warmup, I was in my usual short tights and sleeveless T.  

I asked Rick what he was doing today, he said 500s, so I ran 2 with him, although he was running them much slower, didn't see him after 30m.    

Hoka trainers on

350m warmup, stretches, drills

2 x 500m - 80, 81

150m - 20.65

I ran these 500s at a really comfortable pace, set my Gymboss to 18 sec 100m pace (72 400m pace).  The last one I felt some lactic buildup and rested a while before my 150m, which was not 100%.   

Really in need of some strengthening work, so I'll hit that when I come back this week.  Sewanee's gym is open and I need to be in my home environment to make some gains.

2 quality long sprints

With one rest day in between, I got on the track unusually early this morning to run a few quality sprints with the local track club.  It was quite warm and humid for early morning at The Villages High School, and the track was wet.  I got to see Rick R., the co-author of the Bill Collins book that was really influential to me at the beginning of my masters track career.  Rick is in great shape for a guy about to ascend to the M70 age group.  I didn't want to do much today, since I haven't been going on 1 day rest and never this early in the morning.  

Hoka trainers on

stretches, drills, bands

300m - 42.65

200m - 28.64

The 300m felt pretty hard, close to full effort.  Splits were roughly 13, 14.3, 15.3.  I didn't get full rest between and then asked Rick if he wanted to run a 200m he said ok, and I gave him a 2-3 sec head start.  Ran the turn easy then accelerated unto the straight.  I passed Rick and pushed hard to the end.  It was exhausting.  

I had only about 3 1/2  hrs sleep and was not at my lightest...146 after workout.  Went back to sleep after the workout.

Not sure when I'll be training again.  Maybe Monday morning if I can get up to train with the same people, or when I get back to Sewanee mid week.