300m, 200m

Back on the track after a long hiatus.  Beautiful weather, 68º sunny.   I ran my first 300m today on the new track and followed up with a 200m.  Not all out but at a brisk pace.  Both sprints, I predictably faded at the end, but it's a good start.  My foot was feeling better, and would have felt much better if I hadn't hiked yesterday on some rocky trails.  Couldn't resist the beautiful weather.

Hoka trainers on

stretches, drills, 100m, 60m, bands

Hoka rocket x2 trainers on

50m stride ~ 7.2 

300m - 46.34. (14.44, 15.30, 16.60)

200m - 28.40 (13.48, 14.92)

I wanted to do more but I waited a bit too long after the 200m while talking with the track coach.  HR hit 181 at the end of the 300m, 174 in the 200m.  Have noticed an interesting phenomenon in regard to HR and breathing.  Sometimes during recovery, my HR can drop below 130 while I'm still breathing hard.  I remember times on the bike when my HR was 160 and I wasn't breathing hard at all.   Don't know what this means.

Anyway, as I build up, maybe next time I can try 2x300m w/ 3min rest and aim for avg of 50 or so.  My 46sec 300m might have been faster since I seemed to have drifted to the outside lane on the turn.  Again, first time running turns on this track and the setting sun was in my face.  This would equate to a mid 60s 400m pace.  I think I could run about a 64 right now.   Long time to go before outdoor Nationals.  I hope they pin down a date by Xmas.  

140.9 lbs after workout.   Now that Roya is gone, I can be a bit more conscientious, both in my training in music and athletics.  Still planning a bike climb Sunday with Bill.  

Bike climb

Bike climb today, pretty hard effort, just under 23 min to do the Roark's Cove Rd climb.  Must be getting in better shape as the heart rate per effort is less than it was.  Cool tonight, in the low 60ºs, not cold.  Still t-shirt weather.  

Roarke's cove rd. bike climb - 22:58

Max HR - 180

Avg HR - 159

HR over 170 - 4:40

HR 164-170 - 9:11

Will try to do some resistance tomorrow and track on Tues.  Next 2 days in the upper 60ºs and sunny.  Friday cooler, only about 60º but sunny.  No freezing weather in the forecast.   They predict a colder and snowier winter than usual.  

Love this time of year.  Work for the semester is winding down, student concert over, just 2 work weeks left (but they'll be just 10 hr weeks).

Planning on another boat trip on Sunday and bike climb with Bill.  

Happy to say, foot is feeling better.  May try a 300m Tues.  Sure is taking a long time to get back in 400m shape.  Not even close.   

100s, 50s

Short speed session.  Still very little speed.  Guess it's going to take time.

Hoka trainers on

stretches, drills, 100m, bands

100m on turf - 15.70

Hoka rocket X2s on

2 x 100m - 13.53, 13.66

2 x 50m - 6.90, 6.83

Sprints were 3 or 4 step rolling.  

141.7 after workout.

Foot felt a little better, may try running longer sprints on Tues.  Maybe start doing some weight pulls as well.

tempo 150s on turf

Good training weather, mid 60ºs, partly cloudy, breezy.  I ran 7x150 today in 3 sets.  It was hard.

Hoka trainers on

stretches, drills, bands, 100m

Hoka Rocket X2s on

3x150m w/ 30 sec rest - avg ~26.5

2x150m w/ 30 sec rest - 23.75, 25.08

2x150m w/ 30 sec rest - 24.85, 27.5

Heart rate hit a max of 183 on the first set.  

141.0 lbs after workout.  

I think I'll stick with the Tue, Fri, Sun workouts, with Sunday being bike, Friday speed, and Tues conditioning/tempo.  Maybe I'll try a 300m some Tues to see where I am.  Doubt I can break 45, maybe 46.  Wonder how my foot will hold up to running a turn, haven't tried in months.  

Weather looks ok for Friday, still 70º.  Weekend rain, but Tues looks good.   Still no freezing weather in the forecast.  

Need to get on the weights/resistance on Sat and Mon.   

Bike climb

Bike climb up Raccoon Mtn with Bill again.  We took it much easier this time, a few minutes slower than last Sunday.  

HR was much more reasonable this time.  Over 170 for just 5:48 total, over 179 for less than 2 min.  Peak at 181.  

Cloudy. fair weather.  Temperatures generally in the 60ºs.   Fall colors are late this year.  Warm weather forecast to continue.  Highs upper 60ºs to low 70ºs in Sewanee.   T-shirt weather down the mountain. 

Hard to believe just 3 full weeks of school left this yr.

View from the top, and an unusual fellow mariner this morning on the river. 

  

short speed - 50s

Foggy and cool at the Sewanee track, about 61º, mostly calm winds.   I did my first short speed workout, not much but it was a start.  50s with a 3 or 4 step rolling start.  

Hoka trainers on

stretches, drills, bands, 100m

50m on turf - 7.40

Hoka rocket Xs on

4 x 50m (track) - 6.71, 6.81, 6.79, 6.50

Wasn't much but ok.  Just the last one felt right in terms of form, last one was all out.  I wanted to do more but I felt a soreness in my R quad.  Probably a slight tweak.  Typical for early season short sprints.  

I'm planning to do the same bike climb on Sunday with Bill and then a tempo workout on Tues.  Forecast for Sunday, perfect... low 70ºs.  

Really getting tired of 150s on turf, would like to run something further, but I know my foot can't handle much volume on the track.  Maybe just a 2x200m w/ 1min ... or something.  Really depends if I have full use of the field.  When I do, I should use it.  One of these days, I'm going to put the spikes on and try to float through a 300m.  It'll be hard on the foot though.  

141.5 lbs after workout.

Today was one of those spooky cozy days in Sewanee as the fog descended at evening.