Speed: neg split 400, 200 - playing with pace

 Beautiful day, sunny, 70º, S headwind on the homestretch.   I was a bit nervous before today's workout because it was sort of a time trial of sorts, to see where I am in my conditioning.  To get a feel for what splits I should aim for.   The plan was to try an even split 400m - 4x15 sec all around.  It was basically a success, although always room for improvement.   

Hoka trainers on

stretches, drills, bands, 100m

100m on turf - 15.00

Adidas trainers on

400m - 60.17 (15.10, 15.23, 14.22, 15.63 / 30.32, 29.85)

200m - 27.82

Hoka trainers on 

1 x 130lb sled pull - 80 yards

On the 400m, I really attacked the 3rd 100m on the turn a bit hard and it cost me a little on the last 100m, but I'd be happy with a 15.6 last 100m in a race.  I am hoping to run race splits of about 27 mid-high, 30 high - 31, which could bring me in mid 58s.  I'm thinking ideally 27.5/30.5 = 58.0   which should medal at Worlds.  Running 60.17 in trainers, not full effort (except for the last 80), is significant considering it would make the top 5 in the world right now.  

It will be really interesting to repeat this with the Maxflys on and run my first split at 29.   This is getting interesting.  Can't wait to put those Adidas Prime SP2s to the test.  They're here on Monday.  In my size, they could weigh at or just under 4 oz.  

Best and most importantly ... I'm NOT injured and all systems go.  Everything feels fine.   

I ran a 200m without full rest at approximately 400m race pace.  Then did one sled pull to failure.  

Since I may take Thurs and Fri off due to weather, I will probably do a conditioning workout tomorrow.  Sat-Mon looks great for weather.  

138.5 lbs after workout.

Gear lust, new spike order

I have been training in Adidas Takumi Sen 8s for anything fast.  I like the shape and they're extremely comfortable.  So, I got curious about Adidas new 'super spike' - the Adizero Prime SP2.    Now this spike is just about impossible to find.  It is pretty much available to pros only.   Resellers in the US are getting $350+ for these, a shoe that retailed for $180 last yr when briefly available.  These are the shoes Noah Lyles wore for his 19.31 200m AR.  

The Nike Maxflys are proven for me and finally starting to get a little more comfortable so I can wear them without socks.  So, I will most likely wear these for the 400m Nationals.  Nevertheless, they are NOT the most comfortable shoes for me, nor am I in love with the fit and feel.   They are however, high performers and I run real tall in them.  However, the Prime SP2s are more than an ounce lighter than the Nike Maxflys according to published specs, weighing in at an incredible 4 oz.  They feature a carbon plate like the Nikes but a 'Lightstrike foam' instead of the air bladder the Nikes have.

I refuse to pay the ridiculous amount US resellers are asking ... but amazingly, I found them at the normal retail price at a retailer in the UK in my size.  Will be looking forward to trying them, they might even be more comfortable and I may use them for the 800m.  I'm hoping they'll be less hard on my feet than the Nikes.  I expect to get them in a week or so.  

Kind of an ugly color.  But it is what it is... 

4x300m tempo

Generally good training weather except for a light wind blowing up the home stretch and a wet track, 57º and cloudy.   Good workout, 'one upped myself' in this standard bread n butter workout, fastest avg of the season.   

Hoka trainers on

stretches, drills, 2x100, bands

Adidas trainers on

4 x 300m w/ 3 min rest - 47.31, 48.53, 51.41, 52.85 (Avg 50.02)

So close to breaking the 50 sec avg mark.  It was a hard effort.  After #3 which I took a little easy - wanting to complete 4 - I didn't think I'd make it.  It's hard to relate how hard that last 100m into the wind was on #4.   I was on the ground for quite some time, and when walking across the track to get my water bottle, more like a waddle due to the lactic in the haunches.  

Feel ok except for the usual minor foot soreness and a little soreness in my high right glute.   No sign of any ham issues.  I think I'm going to take the advise of a commenter and and use my days off to recover vulnerable areas, like my right ham.  Yesterday, I just did hip flexors, core, upper body.  Not much.

137.5 lbs after workout.  Notable because it's a full 6 lbs less than I was 16 hrs ago before bed.  I was retaining a lot of water and waste.  (Totally F.O.S.)   

I expect to be back out Tues late morning for some near race pace stuff.   Forecast looks good.

Saturday off from the track

With still a feeling of slight vulnerability in the right ham, I really need to start respecting my days off from the track.  4 consecutive days on the track and training while sore will amount to problems.  Another of my colleagues in the M65 class went down with a ham injury today.  He will likely withdraw from Poland.   I need to be able to survive Nationals in a healthy state, to get to Poland.  And in Poland, I need to survive 2 rounds of 400s to get to the final.  Then, the 200m starts.   

I still feel a dull soreness in my right posterior chain, not dissimilar but not as bad as what I was feeling on my left side end of '21 and all last season.   I feel confident that in 2 weeks I'll be race ready.  Looking at my championship training summaries from previous yrs, I was pretty good about respecting the 'every other day schedule.'  Weather next weekend is great but Friday rain.  I have most of the following week off, which is great timing for Nationals.  

Today, it's raining on and off and totally fogged in.  Not terribly cold, 50º.   Good day to be off.  Later today, I will start one of my indoor circuits and go to the gym this evening for some resistance and prehab.  

So, I'm working today in my office porch, by the fire, over looking the foggy mountain.  

800, sled

50º with drizzle and light winds at the Sewanee track.  I wanted to get this workout in due to the fact it looks like rain all day tomorrow.  Also, didn't want to run fast, just testing the wheels, getting a little conditioning.  All feels fine.  

Hoka trainers on

stretches, drills, 2x100, bands

800m - 2:28.85 (31.75, 38.13, 39.56, 38.21 / 70.38, 78.47)

4 x 80 yd sprints with 130 lb sled

I didn't want to run this 800m anywhere near race pace but get a good workout.  So, I set my timer to pace 74/76 = 2:30.  My first 400m was much faster than intended, second was slower.  

I'm planning on prehab and resistance tomorrow and a hard track workout on Sun, probably an intensive tempo 4x300.  Weather looks ok, about 60º.  Looking forward to 'playing with pace' workouts.  

Nationals 2 weeks from today and the schedule is posted.  400m final is Friday late afternoon, 5:15pm and our 4x8 WR relay will go Saturday evening sometime after 7:30pm.  800m final is the next morning at 11:30 if I decide to run it.  Frankly, the WR relay is more important to me than the open 800m.

Exceptionally light right now.  137.1 lbs after workout.  

I was watching the college track team train.  They were running 200s at "75%".  The problem is, they weren't timing themselves nor were they timing their rest.  Anything under 80% is considered 'extensive tempo' and you have to do a lot of it for it to be beneficial. They didn't do that many.  Not a particularly disciplined bunch.   I seriously doubt many of them could do my workouts.  

light day, 200, 100, starts, sled

Sunny 70º, winds gusting from the S-SE, wind advisory in effect.   

I felt a little soreness on my right posterior chain today and didn't want to do much.  Thought about hills, sled, low risk stuff, but decided one 400m race pace 200m would be ok.  It went ok but felt a slight twinge in my ham in the last few steps and coasted in.  No where near the strain I had 3 weeks ago, but a wake up call to protect, not over train, do prehab, and not race before Nationals.  I went on to continue the session without incident or any sign of strain or pain... but, I definitely felt something in the same area I injured 3 weeks ago.  But no residual soreness so far afterward.  

Hoka trainers on

stretches, drills, bands, 2x100, more drills, 60

Adidas trainers on

200m - 26.56 (12.82, 13.74) 

100m - 13.87

3 x starts from the line 

Hoka trainers on 

4 x 75 yd w/ 140 lb sled 

Felt fine but probably over training, on the track now 4 days in a row, 8 of 10 days.  Need rest and prehab.  Haven't slept really well since Sat. night.  

After I felt something in my ham, I immediately tested it by running a brisk 100m, and doing some full power starts.  Felt fine.  No sign of strain.   Just need to make sure I don't speed work when it's already sore.  Also, maybe some short stuff like 50s.  Also, some strengthening, prehab, good ole leg press.  

I ran 26.56 200m despite coasting the last few steps.  It was a rolling start and with a tailwind, but still, it was definitely too fast for a 400m split ... so I need to start playing with pace, like trying to run close to even split 60 sec 400s - 30/30, then 29/x, 28/x, etc....  But, it leads me to believe I should be able to break 59.  26.8 was my 200m split at Nationals in '21 when I ran 56.78.    

Lean, again approaching my lightest weight as an adult:  137.4 lbs after workout.  

4x200 tempo, 300

 Perfect day, hazy sun, mid 60ºs, light winds.  I just wanted to complete my first 4x2 w/ 1m rest tempo of the season.  The last time I completed 4 was Jan 1 but with 75 sec rest (avg 31.54).  The last time I tried 4x2 w/ 1m was a month ago and I failed to get the last one.  So, I ran these a bit conservative and consistent.

Hoka trainers on

stretches, drills, 2x100, bands, 40

Adidas trainers on

4x200m w/ 1min rest - 30.47, 31.23, 31.82, 31.28 (avg 31.20)

300m - 44.75

Yes, got it done.  It makes for a good starting point to try to 'one up' myself when I do this workout again.  I had enough left to run one last 300m.  It was my 3rd conditioning workout in 5 days so feeling a little flat, but my foot is holding out quite well.  Who would have thought that I'd be able to tolerate 7 of the last 9 days on the track.  No physical issues except a mildly sore right glute, probably the same issue I had last year on my left side but not bad.  Maybe I'll be out again tomorrow for some low volume quality work.  Weather is irresistible, 70º tomorrow but very windy.  

Holding at race weight, low body fat.  138.4 lbs after workout.

'split 700', sled

Cloudy, breezy, upper 50ºs with SW wind in Sewanee.   Some hard stuff today, the dreaded 'split 700'.

Hoka trainers on 

stretches, drills, 2x100, bands, 50

Adidas trainers on

'split 700' - 500m - 80.47 (62.90, 17.57) - 90 sec rest - 200m - 33.82

Hoka trainers on

4x70m 140 lb sled pulls 

Fairly happy with this workout, best 'split 700' of the training season.  1.47 sec total ahead of the last 'split 700' I did a month ago, but not close to the same workouts I was doing at peak in '21.  I came in under goal for the 500, was aiming for 64/17 = 81.   The 200m was into a headwind and I though about bailing at 100, 150... but I stuck it out.  In similar workouts 2 yrs ago, I'd add a 'split 500' (300/200) but today, I opted for the sled.   4x70m was to failure.  Pretty exhausting, so a good workout.  Hope to be back out tomorrow.  Weather looks good, low 60ºs and cloudy, not too much wind.  

18 days before nationals.  12 days before a possible outdoor race at Berry College.   I really wish there was an indoor meet I could run this weekend, but now all the meets are college or school conference championships.   

138.4 lbs after workout.  Lean and mean.

2x300, 200

Sunny and 60º in ATL at Marist track.   Happy to have recovered from some mystery illness yesterday that gave me a 101.5º fever before bedtime.  Covid test was negative.  Amazing what 8 hrs of sleep will do, wish I got that every night.  

Did 3 quality sprints without full rest today.  Seemed harder than it should've.  Anyway, just happy to be generally healthy and able to train. 

Hoka trainers on

stretches, drills, bands, 2x100, 50

300m  - 42.20 (13.32, 13.94, 14.94)  

300m - 44.57 (14.13, 14.65, 15.79)

200m - 28.07 (13.40, 14.67)

The first 300m was close to race pace, probably sub 60 pace. I waited til my heart rate went down to 120 before starting the other 2 sprints and they seemed much harder.  

Back in Sewanee tonight and some pretty decent training weather, except for high winds Mon and Wed. Probably shouldn't attempt 4 days in a row (Sun-Wed), but we'll see.  It's crunch time.  I need to do some form of conditioning work at least every other time out.  Intensive tempo or over distance.  

Pretty light due to loss of appetite on Sat., 139 before workout.  

Expected to see some fast times coming out of Europe this late in the season, but not yet.  Brit Masters M60 400m was won in 59.9 something.  

under the weather

 Felt an unusual tiredness and mild illness all day.   Spent much of the day in bed.  Kind of hard to describe.  Just a general malaise, a little body ache, cold extremities, occasional slight headache.  No fever and a negative covid test.  So hopefully it will pass so I can train tomorrow.  It's weird because I almost never get sick.  I wonder if it were the eggs I ate last night before driving to ATL?  Training in freezing weather yesterday probably didn't help, but I felt fine after the session.  

It sucks being away from home and being sick.  

I'm going to stretch and do a little exercise before I go to bed.  

featured in a USATF commercial

Not the way I would've wanted to be featured.   

I was watching the USATF TV National Indoor Championships (elite, not masters) ... and they aired a USATF commercial, and low and behold, it captured one of my most disappointing defeats: 2018 Indoor Nationals in Landover on a flat track.  I had been suffering from plantar fasciitis and had lost a lot of training time and wasn't in great condition.  I got a steroid injection to get me through Nationals.   But, I reinjured my foot in the 200m final later that meet and had to stop running for over a month.  Didn't even medal at outdoor Nationals that yr, nor did I make the finals in Spain at Worlds in Sept.  In Oct I seriously injured my knee and had surgery 1/19.   It was a tough year overall.  But hey, Silver Medal, I still ran 58.5 or so in this race.  I think that would win Nationals in M60.

This guy Ron who beat me in '18 ran 60.3 last weekend, and I know I'm in better shape than when I ran 59.42 6 weeks ago.  Ron is capable, ran 57.35 last yr - US #1, and won outdoor Nat'ls at 58.12.  

Here's a screen shot from the video  (not a video).  

I call this motivation:

tempo 300s, no race this weekend

Terrible situation... 30º, dark, wet, E-NE wind, snow flurries, wind chill in the 20ºs.  A little nuts to do this workout today.  I was thinking walking out there with a slightly sore foot, "Am I really going to do this... today?"   Wasn't fast, but I got it done.  It wasn't real slow either.

Hoka trainers on

Stretches, drills, 2x100, bands

50m

Adidas trainers on

4x300m w/ 3 min rest - 50.16, 50.12, 51.65, 52.78 (51.18 avg)

I was pretty conservative on these, remembering that it was a day just like this, end of Dec '12, where I was training in spikes, broke my foot and was out for the season.  

It felt pretty easy and controlled for the first 2.  I felt a spring in my step, but then the E wind right in my teeth starting the turn.  I was very tired at the end but not totally exhausted and on my knees as usual with this set.  Most of the discomfort came from the cold.  Painful frozen hands as they thawed out in the car, despite the gloves.

Not racing this weekend.  Meet is too big, too many kids, too far away, no guaranteed lane or use of blocks, no certain time schedule, etc... There could be 90 heats of the 60m.  Not worth it.   I'm now thinking about running an outdoor 400m in a college meet 6 days before Nationals at Berry College.  That's in 2 weeks.  Nationals are 3 weeks from today.  

Much different weather next 3 days.  Planning to be in Atlanta next 2 days and training at Marist school, sunny 60º next 2 days.  

139.7 lbs after workout

4x150 tempo, sled

 57º with fog and light SE wind.  Wanted to do a brief maintenance workout today, just so if I feel like it, I may go to Louisville this Sat.  It's a big commitment for travel.  Round trip from Sewanee it's like 7 hrs.  Would rather go see Roya who will be in ATL for the weekend.  I did register for the meet but my chances of going are less than 50%.  

Hoka trainers on 

stretches, drills, 2x100, bands

Adidas trainers on

4x150 on turf w/ 30 sec rest - 22.06, 24.00, 24.29, 24.38  (avg 23.68)

4 x 75yd 140 lb sled pulls 

The 150 tempo set was my fastest avg I think this season, precisely the same avg I did on Feb 2, '21.  This is the closest I do to a 1:1 sprint/rest workout.  30 sec isn't much recovery.  After the sprint, a brief recovery and I look at my watch and it's 10 sec to go before the next one.  

I had to move the lacrosse nets to run my diagonal route across the field.  Then 8 guys came out to move them back, and they didn't even do all of them.  (Must be a pretty easy job to do maintenance work at this college with so much help to do such a simple task).

Sled pulls were easier today, 5yd further and not done to failure, due to a lighter workout and less friction because of slightly wet turf.  

Maybe a bit obsessive to be out today, but feel fine.  Still a little tightness on the right side but no sign of strain.  Heavy rain and work tomorrow.  Back out Friday and it'll be cold, in the 30ºs.

11 running days - first 15 days of Feb.   The foot is sore before workouts but body adapts to the task.  I'm doing surprisingly well.  

139.7 lbs after workout.  

This is how I start my morning...

600, split 400, sled

Sunny, 60º with a wind advisory, winds gusting from the SE.  No speed records today.  This was my 10th running workout in 14 days.  Was just slightly sore on the right side after yesterday's speed.

Was thinking about a split 700 but decided to run longer and slower.  It was slower indeed.  

Hoka trainers on

stretches, drills, 2x100

600m - 1:45.60 (31.69, 35.85, 38.06 / 67.54, 38.60)

'split 400' - 300m - 45.39 /1 min rest/ 100m -15.48

1 x 70yd sled pull w/ 140 lbs

Wasn't close to pace on the 600m, especially when the wind hit me in the 2nd 200m.  Was hoping to cross the 400m in 65ish, not even close.  Also, probably a bit over trained.  I may take Wed and Thurs off from running and do intensive tempo on Friday.  If so, doubt that I will race on Sat.  

Finished with one hard sled pull.

139.0 lbs after workout

Quality 300, even split 400, sled

Sunny, 60º with a SW wind.   It's been 2 weeks since I raced anything close to race pace so I said today is the day, and it went well.  

Hoka trainers on

stretches, drills, 2x100, bands

50m - 7.01

Adidas trainers on

50m - 6.32

300m - 41.72  (13.12, 13.70, 14.90 / 26.82, 14.90)

even split 400m - 62.10 (15.00, 16.10, 14.97, 16.03 / 31.10, 31.00)

3 x 70yd 140lb sled pulls

I started with an easy 50m, then a more aggressive 50m in the Adidas.  Felt OK so then I set out to do what I wanted to be an even split 300m (3x14 sec = 42).  So bad is my pace awareness, the splits were way off, well under 14 for the first 100m, and well over for the last 100m.    Still, a 41.72 300m would = something like mid 58s (assuming 16.8 on the last 100).  Wasn't that tiring and actually felt like I was holding back a little.  

Before full recovery, HR around 124, I set out to do a neg split 400m, which turned into an almost exact even split 400m.  I was planning on 32/30, but ran 31/31.   Not too bad.  

I then went to pull the sled.  I tell you, this is a workout I'm really believing in.  It's essentially weight lifting with a great deal of specificity to running.  Sprinting all out for 70yds on turf dragging 140 lbs is a serious workout, and 70 yds is pushing to failure.   After each sprint, I'm on my knees and resting several minutes before the next one.  

Lighter than I've been in a while, feel like I'm getting my mojo workin' and making some progress.  Yesterday I took off except for one set of my indoor circuit.  Lately have been also exercising my fingers with some Bach, late night recording in the church.  

138.7 lbs after workout

Race Sat?

I'm considering racing in Louisville next weekend.  I think I'm healthy enough, and it is the same exact track where Nationals will be held 3 weeks later.  I could use another race.  I may have a work conflict but hope to work it out.  It doesn't cost much to register so I'll register and if I get a bad lane, I just won't go.  They're running Masters and Open together and there are 5 entered now, all faster.  As it stands now, I'd get lane 1.  If one more person enters, then I could get a better lane.  It'll be a last minute call.  

Amazingly, my Jan race of 59.42 is still #1 in USA M60 after 5+ weeks, and #2 in the world indoor.  My #1 US competitor Ron, logged a 60.36 this past weekend.   

World record 4x800 attempt - off, then on

I got word last night that Paul, one of our 4x8 relay members backed out.  So, it looked like it was not going to happen.  Then, Dave recruited Mike L., another M65 guy who accepted the challenge.  I think he will do the job.  He finished just 2 sec behind me in '21 running a 2:20, and last year ran 2:27  So, I think he's capable of running close to our prerequisite 2:27 needed for the WR.  

Finger exercise:

https://youtu.be/ULE61zQBSI0

600, split 400, sled

 48º, cloudy, occasional light N wind.  Today was overdistance, another hard one, 2nd day in a row.   

Hoka trainers on

stretches, drills, 2x100

600m - 1:44.00  (32.26, 34.64, 37.10 / 66.90, 37.10)

8 min rest

'split 400' - 300m - 48.80 / 1 min rest / 100m - 16.97

3 x 55 yd 140 lb sled pulls

I was hoping for faster as usual.  I ran a  600m 2 weeks ago a half second faster.   Wanted to break 1:43 today but was off a second.   Hoping to get the first 400 under 66, but no.  But I got it done and it was hard.  Not too far off what I was doing in Feb 2 yrs ago.

So, before I cooled down I launched into a split 300m.  My heart rate was still about 124 before the 300 so, it was tough, and the 100m 1 min after, also very tough, took me to the ground for a while.  Definitely pushed the HR to the max.  

I was going to pack it in because I was very lactic, but decided to do some sled pulls before going home.  These 55 yd sled pulls were done to failure.    I took at least 5 min rest in between.   

Every time I walk out there, I say to myself, 'how bad do you want it?'   Sometimes that doesn't matter because despite the work, losing is always possible, actually inevitable on the world level.  But again, it's about the journey and this is my last world meet in this age group and likely the last nationals I have a shot to win in M60.

139.7 lbs after workout

4x300m tempo, sled

Mostly sunny, 50º,  N-NW wind.  It had been 2 weeks since my last 4x300 intensive tempo.  It was a killer workout as usual, but I didn't one up myself from the previous 4x3.  So, I did a few sled pulls afterward.  I really wanted to complete the set so I started a little conservatively.  

Hoka trainers on

stretches, drills, 2x100, bands

Adidas trainers on

4 x 300m w/ 3 min rest - 48.34, 49.97, 51.51, 52.47 (avg 50.57)

Hoka trainers on

140 lb sled pulls (to failure) on turf  - 70 yd, 55 yd, 70 yd

Always nervous about this workout because it is always painful, but I need to start doing it at least every week to 10 days.  The last time I ran a faster average because I took it out on the first one and just survived the last one.   In that set my first 2 were 46.63, 48.48 and the last 2 were 51.54, 53.78.  It was pretty taxing, couldn't do much afterward, although today's workout seemed just as hard, despite a 0.46 slower average.  And I recovered today to do the sled pulls. 

I'm feeling ok and ready soon to start upping the speed. Tolerating these consecutive training days pretty well.  So, I'll probably be out Sat., off Sun., then Mon, Tues.  Not sure about Wed.

Getting back to race weight, 139.2 lbs after workout.  

Nationals early regular registration has closed.   Looks like Nationals M60 400m will be between Marcus, Ron, and me.   It could go to anyone, as we've all beaten each other in the past.   All of us should run under a minute.  It will be good competition.  The 2 fastest guys in the 800m are from Canada and are competing unofficially, and from the US, there is one guy faster than me in seed time, relay teammate Joe who won the the Hartsthorne masters indoor mile in 5:09.  He ran 2:17 indoors in the 800 last yr, so he's the favorite.   The Canadians are 2:13 and 2:15 guys, the real deal.

Also notable, Jorgen A. from Sweden ran 24.95 in the indoor 200m, first time the 25 sec barrier has been broken in the M60 indoor 200m in 9 yrs since Bill Collins in '14.  Clearly the favorite to win Worlds.  Just 0.13 slower than my World Championship run in S. Korea in the M55 age group.  

Brief maintenance workout/ WR attempt?

On the track early Wed., 3rd day in a row.  Mid 50's and moist, but not raining.  Nothing fast today or really hard.

Hoka trainers on

Stretches, drills, 2x100m, bands

400m, 300m, 100m w/ 3 min rest - 68.3, 48.3, 14.8

Wasn't much but the 300m was the hardest of the 3 since I was still breathing moderately hard after the 400m, which was only a little faster than 800m pace.  

Hope to be back to race pace in a week to be safe.  Probably could now but want to be careful.

Finally under 140 for the first time in a while:  139.6 lbs after workout.

----

world record attempt

Dave W. texted me about participating in an M60 World Record attempt in the indoor 4x800m relay on Saturday March 11, at Masters Nationals.  He just turned M65 but is the American Record holder in the M65 1500m and just ran a 2:23 800m.  The record is 9:50.90, so we have to average 2:27.71 each to break the record.  We should easily be able to do it, even though Paul and Dave are M65.  Our slowest guy has already run 2:28 this season.  It should be a good safe weekend of training if I race the 800m on Sat and Sun.  This is also a good incentive to up my foundation training.    Also, what might make this interesting is that this will be the first 800m indoor run in my life and it would be cool if it were a world record.  

brief tempo sets

Another warm day, 61º early afternoon, SW wind, hazy sun.  When I woke up this morning I felt like maybe I should take today off but after hot tub, stretching, coffee, pullups... I was off to the track. 

Hoka trainers on

stretches, drills, 2x100, bands

Adidas trainers on

300m, 300m, 100m w/ 3min rest - 45.79, 48.66, 14.13

Hoka trainers on

2 x 150m on turf w/ 30 sec rest - 23.32, 24.48

Right side posterior chain still a tad sore so nothing faster than 14 sec 100m.  Foot feeling better.  Still 1000m of volume and tolerated well.  May go out again tomorrow and will definitely take Thurs off.  Probably should wait a week to 10 more days before doing anything race pace.  Need to keep on the prehab.  I'm definitely heavier, but maybe a tad stronger.  Will lean down before Nationals for sure. 

Tentatively, will train Fri, Sun-Tue

I officially registered for Nationals.  Signed up for the 400m and 800m.  May not run the 800m.  Might be better to just get back home and train for Worlds.  It would save me 2 hotel nights if I don't run the 800m.  

140.9  lbs after workout.  

split 600, 100s, 150, sled pulls

Finally some great weather.  60º with bright sun, light NW wind.  Wanted to make this a good one.  

Hoka trainers on

Stretches, drills, bands, 2x100

Adidas trainers on

'split 600' - 500m - 81.23 (63.29, 17.94) / 90 sec rest / 100m -16.82

3min rest

2x100 w/3 min rest - 14.94, 14.78

5x50yd sled pulls with 140lbs ~ 13-14 sec.  

150m - 20.13  (6.75, 13.38)

The 'split 600m' was supposed to be a 'split 700' but I bailed after 100m.  The 500m was almost exactly the same time as the 500m in the 'split 700' I did 10 days ago, but I finished the 700 that workout, today I didn't.   If I had, it probably would have been it for the day, but I wanted to do more.  3 min after the split 600m, heart rate was still 140 when I launched into my first of 2 100s.  3 min rest after the first, my heart rate recovered to mid 130s, then another 100m.   It was enough.  Still nothing too aggressive because I'm nearly 100% and I don't want to reinjure.  

Then I tried something different.  Heavy sled.  140 lb = to my body weight.  50 yd sprints on turf.  Definitely a workout.  Not much different than weights in the gym but better specificity I think.  

Then I finished with a relaxed 150m that felt pretty good, not all out but quick, close to 400m race pace.

I do feel as if I've lost my edge a bit with the injury and gaining a few lbs.  Have been not as disciplined about my diet and I can feel a little fat on me.  Been eating more bread and grains so need to go back to meat and veg.  

Still sore a bit from the stairs, even after a day off yesterday, save for some easy biking and resistance.  It's going to be nice weather Tue -Wed morning, Fri-Mon, except Sat., colder but no rain.  I feel like I should get out and do something tomorrow, even if it's just one long sprint.  

141.0 after workout

 

150 tempo set

I wasn't going to run today due to the typical soreness I get after a big stair workout, but I went to the track and warmed up, felt ok and since I had the field to myself, did a maintenance set of 150s.  I think a little active recovery will help get rid of the soreness sooner.  And, no issues with the ham.

Hoka trainers on

stretches, drills, 2x100

4x150m on turf w/ 30 sec rest - 23.1, 24.5, 25, 25.5

I wasn't sure if I'd do 4 due to the ham so I started a bit faster than I could maintain all of them.  

I'm going to do a typical indoor circuit tonight for prehab and general strength.  

The weather looks awesome next 3 days.  Going to be 55º tomorrow and 60º Mon - Tues.  Hopefully will do some every day but the temptation is to overtrain and not take a day off from running.  It will also be hard to miss that race on the 12th but I really shouldn't risk it.  I feel almost 100% now and surely in a week will be.   

140.5 lbs after workout.

stadium stairs

Exceptionally cold this morning at the MTSU stadium, 28º, N wind with a windchill 24º, but fortunately, it was sunny.  Ran with long sleeves and my protective CW-X short tights.  

Ham injury is about gone.   Can barely feel it in the long bridge position.  But it's still vulnerable since I feel a general soreness in my R posterior chain, typical of mild hamstring tendinopathy.  Will continue to strengthen and protect.  

This stair workout was definitely one of my top few in volume.

Hoka trainers on

Stretches

25 x stadium stair sprints (40m)

I generally do these in sets of 6.  The walk down provides enough recovery but I take a few minutes after each 6.  I think 31 is the most I've ever done and this was maybe 2nd or 3rd most.  

I'm reminded once again that being healthy is #1.  My friend Shunji from Japan, the M60 world Bronze medalist in the 400m has pulled out of Worlds and apparently announced his retirement from racing.   He's a year younger, and is having pain just walking.  So, no point in risking any races before Nationals.   I really probably could have raced on the 18th, but I have to be at work.   

I may even sign up to race the 800m at Nationals for the workout.   But that would mean staying in Louisville 2 extra nights.  

Good weather coming up.  Next 4 days mild and no rain.  Will do as much as I can.  

Weight starting to normalize.  139.9 lbs after workout

10x100m

Dense fog, 32º, calm winds, visibility about 30m at the Sewanee track.  With no wind, it felt ok.  I did a tempo set of 100s on the turf.   First two 100s ran with a long sleeve then pealed it off for the next 8.  Still not 100% from the injury but definite improvement.  Kept these a little slower than usual, concentrating on form. 

Hoka trainers on

stretches, drills, 2x100m, bands, massage gun, stick, roller

10 x 100m w/ 30 sec rest on turf ~ 17-17.5 avg

It was a good workout, not completely killer, but good maintenance.  The last 2 were tough.   I made sure I was totally stretched and warmed up, using all my tools.  Didn't feel the strain while running, didn't push it.  No 100s were under 16.    The strain gets better each day and I do think I'll be up for an intensive tempo set within a week, but probably no race pace for a week+ to be safe.  This latest strain is mild and in no way comparable to the injury I had last year, although I do feel it through my entire posterior chain.  

The ham tweak was definitely a wakeup call to do as much eccentric strengthening and prehab as possible.  If this happens again, I could be severely compromised or out of Nat'ls and Worlds, but for now, have plenty of time to get to 100%.   My latest strain was relatively minor and healing fast, but it reinforced the need to do continuous strengthening and prehab especially on non running days. Having a known vulnerability will fade and confidence will increase as I continue to train and get stronger. Having such an injury reinforces the feeling that it's a privilege to do what I do at this age, and it could be gone in an instant if preparation is taken lightly.   So, still living the dream.  Even in ice fog.

Tomorrow is a day off, Friday stadium stairs, Sat - probably overdistance.   

140.9 lbs after workout.