Friday, February 28, 2014

Pre race day workout

Keeping it light today.  Nice, sunny, upper 50sº at the Dean Hayes Track this afternoon.  Since I've discovered susceptibility in my upper R quad, I certainly didn't run fast.  It felt fine.  I stayed in training shoes and focused on form.
Saucony trainers on 
800m warmup, stretches, drills 
400m - 64 (32/32) 
6 min rest 
300m - 46.5
Ready to rip at Sewanee tomorrow.  My 400m goal is to run low 57s on that 160m track and to break 26 in the 200m.   Anything faster would be notable on that track.  Not much time between the 400m and 200m  ... small meet.

If they seed the "NTs" at the bottom, I will be the slowest in heat 2 of the 400m and 200m and get lane one.  Raw deal.  Shoot...  I'd take outside lane instead of lane 1.   Looks like I'll be the chaser.

141.8 after workout .... 'carbing up' a bit.

Wednesday, February 26, 2014

cold tempo

Winter is hanging on, right about freezing - low 30sº with a stiff wind today at Dean Hayes Track, should have probably worn my long tights because it felt cold.

Was a bit sore from Monday and weekend workouts and weights, so not feeling really great today and the conditions were tough as well.

Times not so fast today and lower quantity.  I did warmups in the heated mens room.
400m warmup, stretches, drills 
Saucony spikes on
2 x 300m w/ 2:15 rest - 42.5, 48.5
2 x 200m - 27.5, 28.5
The ham glute thing is still a slight bother and a new slight issue in my upper left quad that I should monitor carefully.   Overall, still good to go for Sat at Sewanee.  Looks like Sewanee is sending in a bunch of new guys to run the 400 and 200, just to see what they can do.  Several in the 200m, many freshman.  I expect many will be slow.

Not eating enough... 139.6 after workout.

Monday, February 24, 2014

tempo and speed again

Monday at KCD School, it was cold and windy, about 39º ... felt colder.   Just as I was about to start my workout, a Junior High track practice was starting.   I was surprised the coach apologized to me for getting in my way.   Heh, I thanked him for sharing his track.   If only I could treated that well at The Villages.  

A bit tight from a good resistance workout yesterday that involved a lot of glute work ... leaps and squats with weight, etc.... I toned it down a tad today.
400m warmup, stretches, drills 
Saucony spikes on 
2 x 300m w/ 2min rest - 42.5, 45.5 
3 x 150m - 19.5, 19, 20
I didn't 'kill it' on the first 300m like Sat... but I took a bit less rest.   Tried to focus on form in my 150s but still didn't feel real smooth.  I noticed that I have a tendency to tighten my face and neck when I sprint, so I worked on relaxation, arm movement, and running inline.

Lane issues:  the Indoor 400
I was watching some indoor 400m race videos.   Having lane one is an absolute killer ...  as Kirani James found out in the 2012 World Indoor Championships... where he finished 5th ... from lane one.  Even the TV commentator mentioned, "the inside lane is an absolute killer".  That's the reason why they scrapped the 200m race from indoor world championships.  Inside lanes are at such a disadvantage.  At the break, outside lanes are running down a big hill, while the inside lanes are fighting a tight turn.

Also, 90% of the time, the guy who leads at the break will win or take 2nd.   Indoor 400m has it's issues.

Saturday, February 22, 2014

speed and tempo

Upper 50sº, breezy and sunny, wouldn't want it any warmer at the KCD school track today.

Shifting more toward speed now.
400m warmup, stretches, drills 
Saucony spikes on 
2 x 300m with 2:15 rest - 40, 47 
5 x 150m - all at 19-20
Looking at the Clyde Hart grids, during competition season, he had Michael Johnson doing quality repeats with no more than 3 reps per group with limited rest at near race pace.

My first 300 was most definitely race pace.  Then running another 300m with 2:15 rest produced an aerobic 'lung burn' and a ham pump I haven't felt in a while running 80% tempo workouts.  After a rest I started 90% 150s - focusing on stride, form, relaxation.

Since I will be running the 60m at Nationals, I need to start doing blocks and 30s.

Thoughts on the Nationals
You know the M50 400m and 200m is so freakin' competitive this year, that the reigning World Champion is going to have his hands full even getting a medal.  3 guys have the capability to go under 55 this year, where in the last 2 yrs, no one went under 55.  And in addition to those 3, there's Sunder Nix, '84 Olympic 400m finalist (44.75) and a newcomer to Masters track, no telling what he might be able to do if he's training.  As it stands now, I'm 6th seed in the 400m which means lane one... which sucks!   I put my 55.78 time from Sept as a seed time.   I'm almost inclined to edit my seed time up so as to run in the slow heat, at least I won't be interfered with and get a decent lane.   It pisses me off that guys put seed times like 54.00 when they have never run under 55.

The normal deadline for registration has been extended to Monday.  Unless someone scratches, is injured or performs badly, I have no chance for medal in the 400/200.  The 60m looks surprisingly less competitive.  I may have and outside chance to do well in that event, although I have no plans to run that race before Nationals.  I was going to run it in Sewanee on 3/1, but I deemed it too risky.  It costs several hundred bucks to go to Nationals and I don't want an injury.

Thursday, February 20, 2014

split tempo and speed

Nearly 70º and strong gusty winds at the Dean Hayes track this morning.   Wanted to do something a bit different today, keeping the speed up a tad.  However, the wind up the back stretch was very hindering of speed.
400m warmup, stretches, drills 
Saucony Spikes on 
500m, rest 2:15, 200m - 80, 29  
6 min rest 
500m, rest 2:15, 200m - 85, 31 
2 x 150m - 19, 20
Wanted the 500s at 80 or less, but the wind and the first was really tiring, especially after yesterday's resistance.  The 200s were run into the wind.  After a rest, the 150s felt surprisingly strong and I ran them with a tail wind.

Probably didn't eat enough yesterday, very light ... 140.2 lbs after workout.

Wednesday, February 19, 2014

I'm goin'

I think this will be the last Masters Nationals I will compete in as M50.

Next year I will be M55 by outdoor Nationals.

I'm going to do all the sprints in Boston - 400/60/200

Tuesday, February 18, 2014

tempo and a bit of speed

Spring-like today at the Dean Hayes track, low 60sº, breezy, ran shirtless.   Already feels too warm.   Did tempo 300s and a few fast sprints.
400m warmup, stretches, drills 
Saucony spikes on 
5 x 300m with 2 min rest - 47, 48, 48, 52.5, 52 
100m - 13 
150m - 19
Have done faster tempo 300s, even 6 x.   

No strains and the hip thing is finally going away.   Weight is  good, 142.2 after workout.   Feel good enough to ramp up the speed / strength / blocks.   Want to run a triple 55/400/200 in the 3/1 Sewanee meet.    Thinking about Nationals, it would be expensive.  More later.

Sunday, February 16, 2014

Speed endurance 500s

Great weather to work.  Low 50sº and light breezes this afternoon at Sewanee's Coughlan track.

This one hurt.  Maybe because I put out a lot on the first 2, and a little sluggish from yesterday's long sleep and an herbal sleep aid.
400m warmup, stretches, drill 
Saucony spikes on 
4 x 500m - 80, 81, 84, 86.5  
Workouts like this leave me asking myself, "why am I killing myself?"  Actually, I'm in a pretty good place physically.  My usual aches are subsiding and I did this workout at an avg. of 82.875, in the top 3 or 4 times of similar workouts.   Actually faster than the workout preceding my 400m pr in 2012.

Weight is good, about 141.4 after workout.

Will do some resistance tonight while watching the Olympics.

The early deadline for Nationals is approaching.  Haven't made a commitment.   I noticed Sunder Nix, a former Olympic Gold Medalist and 1983 US National 400m Champion, a new comer to masters track in my age group, and is signed up to compete in Boston.   He ran only 57.7 last year but he seeded himself at 54.

Very competitive age group.

I went back and checked... my last weekends 200m time was my second fastest indoors, just .05 off my indoor PR from 2012.  I could have gotten that PR if I didn't run the 400m first.  

I need to get that state meet 200m record for M50 in June ... it's presently 25.7 (h).   The 100m record will be tough to beat on that shitty track: 12.32, but I intend to enter all 3 sprints for the state games, my last yr in M50.

Saturday, February 15, 2014

Big News in T&F: Bubka's 21 yr old record falls!

6.16m = 20' 3 1/2"

Pole vaulter Renaud Lavillenie of France broke one of athletics' oldest records when he cleared 6.16 meters to beat Sergei Bubka's 21-year-old indoor record with Bubka cheering from the stands in Donetsk, Ukraine on Saturday.

Looks like he had good clearance, at least 3 - 4"  ... maybe 6".

Southern Miss Cupid Classic - meet report

A solid performance, but no PRs.  Not the breakout meet that I had hoped for.  A small improvement from last race on this track.  I guess I shouldn't have expected much with only one good workout this week.

400m - 56.62
200m - 25.48

This was a huge meet with some elites in the 400m.  16 heats of the 400m, 19 heats of the 200m.   There were even more women's heats.   I was in the last heats, the slowest... naturally.  I actually beat one guy in my heat of the 200m.

Warming up, I just happened to blast out of the blocks at same time as Andretti Bain, an elite.   I kinda 'raced him' for several strides before he noticed me and hit that 'gear' (that I don't have).  I then saw the bottoms of his feet accelerating away from me.  Makes me wish I had worked hard in college and developed my speed.  I should have been able to hit the mid 22s in the 200m.

The 400m Elites ...
Calvin Smith Jr. smokes the guys from the islands in 46.88


Lane 3.  Decent start, went out fast, maybe a bit too fast.  May have hit the 200m a tad under or right at 26.  It was a fast and full heat.  Everyone was 52-53s.   I didn't feel as strong at the end as last race here, and was much more tired.  I did improve slightly (.07) but I didn't bring it at the end.   My second 200m was probably over 30 sec.  Nevertheless, my second fastest indoor 400m, and 3rd ranked in the M50 USA Masters Rankings.

Was really tired after that race.  I actually dozed off in the bleachers for a few minutes in between races.  I needed every bit of rest.   I didn't think I have enough to bring to the 200m.


Lane 6. Good start.  Felt strong to the end, and coming off the bank in the outside lane helped my end game.  It was a real race, there was one guy slightly ahead and one behind, besides the winner way out in front.  Despite my fatigued state from the 400m, it was a better improvement from the previous outing (compared with the 400m) ... 0.21 sec., which moved me up in the M50 USA Masters Rankings to 3rd.  It was my 3rd fastest indoor 200m.

I was happy to see one other Masters athlete there: Sonja Friend-Uhl, and she is truly elite - a World Champion in the W40 1500m and 800m.  Running an impressive 4:54 mile, she took second in the meet ! .. at age 43.   That's a 69 sec. 400m pace, which I can't maintain 4x even with 2 min rest in between.   Impressive.

Me on the other hand.... hey look!   I beat someone.

The meet dragged on forever, I hadn't eaten all day save for some gel pouches and juice. I must have been below 140 since I was 141.2 when I got up this morning.  Between the Crossplex and the I-65 is a pretty rough neighborhood.  So, on my way out of Birmingham, driving through 'the hood' ... I stopped at a neighborhood fish place and got 4 filets of fried whiting.  It was cool.  Hangin' with the locals, getting their recommendations on 'what's good'.  Tasty.  And, to my credit, I threw away the french fries, well... most of 'em.

Fried fish from 'the hood' ....

Thursday, February 13, 2014

Pre race day workout

Had very little time today, did a brief workout on a 45º sunny day at Dean Hayes track.  T-shirt weather, light breeze.

Saucony virrata training shoes on
Warmup - running around campus, stretches, drills
200m - 28.5
300m - 43

Looking forward to running with the fast cats tomorrow.  Weight is good: 141.2 after workout 

Wednesday, February 12, 2014

NO place for old men

 ... like me.

The Southern Miss Cupid Classic is a huge meet, primarily a Div I college meet, and with some unattached elites.  To put it in perspective, I will be racing Olympic and World Championship medalists.  No shit.  The performance list is up and there are 5 guys seeded under 46.36 !

Consider just a few of my 80 or so competitors in the 400m...

 - Michael Mathieu (Bahamas) - Olympic Gold Medalist, 2012 London - 4x400m relay, Bahamian 200m record holder - 20.16.  400m pr - 45.06

- Calvin Smith Jr. (USA) - World Gold Medalist 4x400m relay, 2012 Istanbul.  Son of former world record holder Calvin Sr.

- Leford Green (Jamaica) - World Bronze Medalist 4x400m relay, 2011 Degau

- Andretti Bain (Bahamas) - Olympic Silver Medalist 4x400m relay, 2008 Bejing.  2008 NCAA 400m Champion - 44.62

None of these elites are doubling ... doing the 400 and 200.   Word must be out on the quality of this track.   My guess is that they are coming from afar to log a world championship qualifying time... because this is a fast track.    I seeded myself generously at 55.90, my indoor pr.  Last seed out of 81, next slowest was in the 53s.   46 of 81 are under 50sec.

The 200m is also huge, 91 seeded, and I'm 89th using my indoor pr of 25.34.

Should be interesting.   Of course I won't have any elites in my heat, and since they run fast heats to slow, I'll have time to watch some of the fastest guys in the world race first.  Even in my slow heat, at least I won't have any interference, or have to jockey for position, I will assume my place 'bringing up the rear.'   Someone has to finish last, and I certainly feel sorry for anyone who does, if it's not me.

I need to be a bit more aggressive if I hope to come close to a pr, but it's hard to pace running real far behind as I found out at MTSU in Dec.  It's a gamble, going out too fast leads to serious rigging and a slow time.  Who knows.  Maybe there will be some stragglers.

Some MTSU guys will be there.  They will certainly be surprised to see me.

Cupid Classic performance lists

Tuesday, February 11, 2014

even split 400s

The bad weather never came so I stayed in Murfreesboro for a workout at the Dean Hayes track, sunny, 37º and breezy.

It was a ball buster today.  Unfortunately, my only opportunity for a hard workout before Fri's meet.  Wanted to concentrate on my final 200m form.  It's amazing how easy it is to run the first 200m in 29-30, hardly even raising my heart rate and not even breathing hard... wish the second 200m felt the same.

I tried to maintain even splits of 15/100m, although some were 29/31.
400m warmup, stretches, drills 
Saucony spikes on 
4 x 400m - 60, 60, 60, 60.5
The second one felt the best.  I took plenty of time between each, 12-15m, but it still was a serious workout.   I was less tired after the second one and I didn't 'bear down' on the last 100m like I did on the first, just stayed relaxed and strode.  I think that is the way to go.

Still pondering the Nationals.   Also, it looks like I've got myself into a Div I meet this Friday.  Kind of silly.   Will no doubt be seconds into last place, unless some stragglers show up.

Weight is good, 141.2 after workout.  Same old glute hip issue, but not bad.

Saturday, February 8, 2014

speed saturday

35º this early pm at the Dean Hayes track.  After a light snow melted off, feels balmy enough for shorts.  
First real speed work in a while.

150s at nearly full effort (95%), 6-8 min in between.

800m warmup, stretches, drills
Saucony spikes on 
200m -27 
4 x 150m - 19, 19, 19.5, 20.5

Felt ok, especially the first 2 150s.  Weight is better, 141.6 after workout.

Busy now, 2 concerts in the next 3 days, then just one more hard workout on Tues. before the Cupid Invite on Friday.

Thursday, February 6, 2014

frozen speed endurance 300s

It was 27º, breezy with a dusting of snow on the Dean Hayes Track this morning.   I did some of my warmups in the heated men's room.

350m warmup, stretches, drills
Saucony spikes on 
4 x 300m - 45, 46, 46, 46
The track looked frozen and slippery.  Changed into my spikes in the men's room.  The glute/ hip soreness persists but only hurts on the first and last runs.

Tried to get my last 100m split below 15 but couldn't do it.  Tried different methods ... faster turnover, longer stride, still not as fast as I wanted on that last 100.  Been too cold to do any serious speed work... 150s and down.  

Carrying about 3-4 lbs extra weight than optimum ... 143 lbs. after workout.

Tuesday, February 4, 2014

Speed endurance ladder

Cool, 42º and windy on the Sewanee Coughlan Track this morning.  Still a bit sore from the race... haven't run in 2 days and it feels like forever.  Conditions were tough to run fast but after warmups, I spiked up and stripped to shorts and sleeveless T and went.
400m warmup, stretches, drills 
Saucony spikes on 
500m - 82 
400m - 64 
300m - 46 
200m - 28

Definitely felt the pump in my hams and glutes today. When heading into the headwind, it was like being grabbed and pushed back.

During this busy time in the next 2 weeks, I hope to maintain a Tues, Thurs, Sat., track workout schedule.  Time is short.

Sunday, February 2, 2014

Sewanee Meet report

Nothing to write home about.  

But a decent workout.
58.31 - 400m
26.21 - 200m

Hip and ankle still sore.  This 160m track is hard on the ankles due to the lean on the turns.   I took another look at the track, the straightaways are only 30m which means each lap is 100m of turn and 60m of straight.   Slow track.

Need to take some time off again.   Probably won't be able to progress much more during this indoor season, particularly with concerts coming up.

Looking at the times in this meet, I would have been more competitive in the 55m dash.  I ran 7.32 here, faster than 3 or 4 guys at this meet.   Wasn't a good day competitively for me... last in the 400m, only beat one guy in the 200m, but that was just an hour after running the 400m.

I felt that I ran too conservatively in the 400m.  I wasn't really 'spent' after the race and waited too long to 'commit' in the second half of the race, nor did I run the first half with any power. In my heat of four, I drew lane 2 and was in second after the break.   After two full laps, with just 80m to go I didn't attack as I should have and just floated to the end.  Poor effort.  I was passed by 2 guys in the final 40m.  Finished last, but only by a few tenths.   I'll get another chance to race here again in 4 weeks.

This race was only an hour after the 400m, so I wasn't really fresh.   I have run 25.55 on this track, so my time was not great.  There were only two guys besides myself doing the 400/200 double.  My first 150 was pretty good, but didn't accelerate off the turn well enough.  Got passed on the final turn, and I beat one guy in my heat.  Glad to not finish last in both races.

Going to take 2 days off, and hope to get at least a few really good days in again before I return to Birmingham on 2/14.    Maybe this is too much, but I was considering doing two consecutive meets at Birmingham on 2/14 and 2/15.

I've been sorely needing some resistance work, so I hope to do some core and leg work these next few days and weeks.  I'm relatively light, but not as fat free and toned as I was when running 55's.