Tuesday, February 25, 2020


Beautiful day to train in Sewanee, 56º and mostly sunny with a light SW breeze.  First time this year I was able to take my shirt off for some reps.  Track was wet from rain last night.

Wasn't feeling too great at start of workout but that improved.  I was going to do a tempo set of 4x300, but I ran the first one too fast to complete 4.  I thought it better to do 2 more of quality than to fall apart in my 4th tempo 300m.  (300s were run straight-turn-straight)

Hoka trainers on  
350m warm up, stretches, drills 
3 x 300m w/ 2:30 rest - 49, 50.5, 53.5 
2 x 300m - 45.40, 42.43

The last two 300s were run pretty hard, the first just concentrating on form, and the second, with everything I had left.   Took ample rest between.  I was quite happy to finish the set of 5 with a 42.4 300m, especially after doing 25 min on the stairmaster last night. 

Feeling in decent shape, like I can cruise a 27.5 200m without much effort.  Next thing is to begin work on short speed and acceleration.  That's a completely different thing.  I hope to maybe start that, gingerly,  in a week. 

Weights tonight.  Looks like cold weather Friday, but nice on Sunday, showers on Tues but warm. 

Still a few lbs to lose.  144.3 after workout. 

First shirtless workout of the new decade

Sunday, February 23, 2020

split 700, split 500

Cloudy, light winds, 49º at the Sewanee track on a quiet early afternoon.  I was going to try and 'one up' myself from my previous 2x500m workout, but I decided to vary it a bit.   These split intervals are an ass buster, but like any tempo workout, they're over quickly.

Hoka trainers on 
400m warmup, stretches, drills 
'split 700' - 500m - 82.5*, 1:45 min rest, 200m - 32 
'split 500' - 300m - 43.8, 1:45 min rest, 200m - 31

Took full rest in between sets.  I screwed up on the first 500m and ran 537m.  *Was supposed to cut to lane 1 after 300 but I ran in lane 6 the whole way, so the 82.5sec 500m is an estimate.  I knew something was wrong when I came up a second or 2 short at 400m.  I know for sure my first 300 was about 47 - 47.5, ahead of my goal pace of 48, so my 400m was probably 64ish.  When running these in the past, I had done 1:30 min rest.  So, my intention was to not compromise on speed and take a little more rest.  As far as speed, these times are comparable to past such intervals, not too far off.  The split 700 definitely kicked my butt.  Felt it in the glutes.

Everything feels fine.  Seem to be tolerating this workout schedule ok.  Feeling stronger every time I go out.  Next workout will be midday Tues., and the weather looks fine.  Probably keep chipping away at the long sprint endurance for at least another week before I start to introduce, speed and accelerations.  I think an event run in spikes isn't too far away.  Maybe a couple weeks.

144.5 lbs after workout.

Friday, February 21, 2020

tempo 200s, 300, 200

Beautiful sunny day at the Sewanee track... mid 30ºs with snow still on the ground in shady spots. The bright sun and light winds make the cold temps ok.

I did essentially 2 sets. One tempo and one speed.  I took full rest between sets.

Hoka trainers on 
400m warmup, stretches, drills 
4 x 200m w/ 75 sec rest - 30, 30.5, 31, 32 
300m - 42.11 
200m - 26.70

The 4x200m set was a full second faster on avg than my previous.  I guess I'll start shortening the rest.

The 300m was essentially an event run.  My splits were about 13.2, 14.2, 14.7, straight-turn-straight.  Even though it was run with a 3 step flying start, it tells me that I could probably break 60 in a 400m right now... particularly since this was after a 4x200 tempo set.  Was happy to finish with a sub 27 200m.  Decent times since I've done zero speed work and haven't put spikes on in over 17 months.  Both these long sprints I felt like I was tying up a bit near the end so I'm far from being in race shape.

My plantar fasciitis is officially gone.  I'm kind of itching to put spikes on but I'll give it at least a few more weeks.  Weights later tonight.

145.1 lbs after workout.  This should be coming down this weekend.  Eating well.

single leg squat night

Massage Gun
I bought a budget massage gun, one of a thousand like it for $160 on Amazon from China.  Top of the line guns can go for $600.  It made me a believer. 

As I was warming up with leg swings, I 'felt something' in my right hamstring, like a knot, strain, vulnerability ... so I tried out my new massage gun on it and it worked.  Whatever it was, the gun fixed the issue.  I was able to run fast without reservation.  I'm considering returning this one and getting a better one since the 'stall force' on this one isn't very high.  It only works strongly enough at full speed.  There are guns for about $300 that have a far better stall rating than this one.  I'm going to hang on to this one for a while.  It wasn't fully charged when I was using it.    It may be ok.  I was looking at a Kraftgun which you can buy for $320 with the optional 4 yr warranty.   The gun I bought doesn't have a warranty beyond the 30 day Amazon warranty.

Tuesday, February 18, 2020

tempo 300s

Foggy and damp, 53º ... thanks to weather radar, was able find a break in the rain to get my workout in around 10am, earlier than usual.   Did my first set of 4x300m of the training season.  Not particularly fast but, mission accomplished.
Hoka trainers on 
300m warmup, stretches, drills 
4 x 300m w/ 2:30min rest - 50.5, 50.5, 53, 53
I really wanted to complete 4 so I set my bar low, pacing goal of 51 and bit more generous rest at 2:30 min.   Of course the last one was really hard as usual, but I left feeling not beaten, like I could've done more.  The main thing is I'm healthy and will up the intensity as the training season goes on.   I've not done 3x week workouts on the track for a consistent time since '18, so it's a good start.

I also did weights Sunday and Monday, I switched from glute machine to single leg squats to save my back, and I felt a little sore from the squats Sunday.  Monday night I got back on the stairmaster for 25 min and did some weights and stretching. 

I'm getting serious now about losing this fat, eating real well, intermittent fasting.  144.7 after workout.

Meet Schedule
I've posted a tentative race schedule in the sidebar.   I was actually thinking I might try and race in April if I felt like it. Berry has a meet on April 11.  I can't race in Sewanee 4/17 because my student scheduled a concert that night.   I'll see how I feel in 6 weeks.  Last yr, 5 guys ran over 56 in the Berry meet so I wouldn't be too far behind.  I'd be thrilled to break 58 first time out, elite for M60. 

USATF GA scheduled their masters /open association meet on, May 30 - a week after the Atlanta Relays, a very hyped open / masters event.  That would mean racing 3 weekends in a row.   I still haven't heard when the AL assoc. meet will be. 

Sunday, February 16, 2020

Foundation 800s

In Atlanta at the Marist track, was forecast to be 58º and sunny today, actual: 44º, cloudy, damp, rain ending, wet track.   Fortunately no wind.

This was somewhat of a recovery run workout.  A decent work out but didn't kill myself.
Hoka trainers on 
300m warmup, stretches, drills 
2 x 800m w/ about 5-6 min rest - 2:43, 2:51.5
I'm probably in about the same shape as I was in Sept. when I was doing 2x800m foundation workouts before plantar fasciitis took me out for 3 months.  It's really the beginning of a long process and I have to keep chipping away.  It's going to take months to get back, but I have time.  13 weeks til first race, 20+ weeks til Nationals.  The good news is that I'm healthy, able to tolerate track workouts with no problems 3x per week.  My feet are better than they have been in a while.  I shouldn't expect to be turning the same times in interval workouts I was before my championships in '15-'17, at least not for 12 weeks or so.   This is the longest I've not raced since I started masters track, it's been 17 months.

In the not too near future, with nice weather, I'm going to be tempted to put spikes on and see where I am for a 300 or 400.

Looks like steady rain predicted for my next workout day on Tues, but temps in the 50ºs.  I could either take my rest day Monday and run in the rain Tues, or cross train Tues, or... go out tomorrow without a day's rest since it's supposed to be very nice weather on Mon.  We'll see.

Friday, February 14, 2020

500s, 300

Cold but sunny, an occasional north wind blowing, about 33º at the Sewanee track.  It was an exhausting workout despite the relative low volume.  Just felt harder than it should have.  Not yet close to the shape I was in 2 yrs ago.
Hoka trainers on 
300m warmup, stretches, drills 
2 x 500m - 84, 87.5 
300m - 48
I was expecting to run 2 or 3 500s at about 83.  Not even close.  It's going to take some time.   There was a time I could run a 500m in 73 low in spikes less than 2 yrs ago.  First one today was about 66.5/17.5, second one, a gust hit me in the face on the second turn and slowed me to 70/17.5.  It was pretty humbling to run that slow with that much effort.  I finished with a stiff 300m and was going to run a second one but bailed.   The good thing is at least I'm healthy and everything is ok.  Maybe the cold and wind was a factor, or maybe because I had a very light day of eating yesterday... but at least I'm getting lighter.  144.3 lbs after workout. 

Not sure what to do on Sunday.  I was doing some 2x800m foundation workouts last Sept. and maybe I need to do at least one of those a week for a while.  Feel like I need more long sprint foundation, not sure that extensive tempo alone will do it.  Taking a month off is like starting from scratch.

 This is going to be hard.  It always is.

Tuesday, February 11, 2020

200s, 150s

46º damp and foggy in Sewanee today.  At least there was no wind or rain.  Fog wasn't too bad, visibility about 80m, I've seen it much worse.   My first set of 200s, did them conservatively so as to complete the workout.
Hoka trainers on 
300m warm up, stretches, drills 
4 x 200m w/ 75 sec rest - 32.5, 33, 33, 32.5 (track) 
6 x 150m w/ 50 sec rest ~ 25 (turf)
I ran the 200s in lane 8, in both directions.  Didn't want to get too fatigued to finish 4.  I probably could have done 5 but I saved some for the 150s.   Would eventually like to work back to a standard of where I was doing 4x200 w/ 60sec rest in under 30 avg.   That'll take time, but this is a start.  I was also 5 lbs lighter and 4 yrs younger when I was doing that.  After a relatively lazy day on Mon, save for a light one set weight workout Mon. night, I was a bit heavy for this workout... 147.5 lbs.

Pretty healthy now, save for a little lower back soreness, maybe because of weights.  I think this 'Sun, Tues, Friday' training schedule on the track will be what I'll stick with, but in addition to weights, probably need to supplement with some additional cardio stuff, like stairmaster or water running.  Weather looks ok for Friday and Sunday, but cold on Friday, mid 30ºs.

146.6 lbs after workout.