Sunday, May 31, 2015

very short and fast

Workout was cut short today at the Dean Hayes track.   73º, maximum humidity with a light rain falling, I became intimidated by close lightning and left the track.  However, I did spike up and run fast, for the first time in a while.
700m warmup, stretches, drills 
Saucony Showdown spikes on 
2 x 50m striders 
2 x 50m out of blocks on the turn 
300m event run - 40.5
The 300m was near race speed 95%, about a 56 - 57 pace.   Probably closer to 56 because I had plenty left in the tank.  I wasn't very tired afterward.   No sign of the injury, just the usual sore ankle, which got better.  Coming out of the blocks felt fine although I was there such a brief, I didn't really push it to 100%.   Still cautious.   An injury now could possibly be season ending, (although it wasn't in '12 when I had the ham on June 7).

Probably do weights tomorrow, track on Tues, Thurs, and maybe something light on Friday evening in Sewanee.   Signed up to run the 400/200 on Sat. in AL.


Friday, May 29, 2015

4x4 tempo +

Up early on Friday, and I brought my colleague Nick with me to do a 4x400m workout and then some.  It was 70º and humid on the wet MTSU track at 6:15 am, and fortunately, mostly cloudy.

This went better than last time.  I had 2 days complete rest leading up to this workout.
Saucony Virrata trainers on 
400m warmup, stretches, drills 
4 x 400m with 2 min rest - 71, 71, 73, 73 
2 x 200m - 27, 27.5
Felt good, hard but not ass kicking like last time when I ran 68, 69 on my first 2.  Could've probably squeezed out a 5th 400, but I wanted to save some to run a few fast 200s, which I did and they felt fine.  

Next workout on Sunday, I may break out the spikes and start to do some short speed stuff.   I may even run the 200 as well as the 400 on 6/6.   Injury seems gone.  Finally.  

Nick, a marathoner, did pretty well for his first 4x4 tempo workout, running his 400s in the 80s.

143.3 after workout.

Looking forward to the Prefontaine Classic Diamond League meet today and tomorrow.  Live stream

Tuesday, May 26, 2015

Speed endurance ladder

Warm and humid on the Dean Hayes track tonight, 76º with a dewpoint of 70º, steamy after a rain, but mostly clear and beautiful.   Did a speed endurance ladder, everything 80-90%.   Happy to say, felt no sign of my previous injury.   Just a usual bit of ankle soreness, (from my refusal to train running the opposite way around the track).
Saucony Triumph trainers on 
600m warmup, stretches, drills 
600m - 1:45 
500m - 83 
400m - 62 
300m - 43 
200m - 28
The 300m felt pretty strong.  Took ample rest in between.  A good 2000m workout.  I think I'm ready soon to get the spikes on and start picking up the tempo and do some short work, blocks, turn work, event runs.

I should have entered the Sr. Olympics Nationals in early Jul., might've won.  So, I may do the Indiana USATF Assoc. meet on July 11 instead, my first official M55 meet.    

About 143.5 lbs after workout.   I think I could be a tad lighter.

In the glow of the setting sun ... of my life.  

Sunday, May 24, 2015


Perfect spring evening at Sewanee, 70º and as usual, had the place to myself.   Rarely do I ever quit in a series of tempo intervals but I did last night.   Quitters never win.  Doing my usual 4x400 workout with 2 min rest and I bailed halfway through my 4th 400m, since I was dragging so much.   I rested and later did a much faster 400m.
Saucony Triumph trainers on 
3 x 400m, 200m with 2 min rest - 68, 69, 75, 37 
400m - 62 
100m, 50m - striders to 90%
I'd been taking 2 days rest in between track workouts and that has been good for my injury, but has left me in substandard 400m shape.   I'm doubting that I'll be in sub 56 400m shape in 2 weeks, especially having done no serious short speed work.

At least I left the workout feeling strong and healthy.  My last short sprints were a test to the injury and it feels fine.  I'm going to keep on the track-weights-rest schedule next 3 days.  Next week is super busy with guitar fest with Wed-Sat packed all day and evenings.  Only my early mornings are free.  Would much prefer evening workouts but I'll do what I have to do.

Wednesday, May 20, 2015

300s / 200s

A short workout today at the Sewanee track, low 70ºs and humid with occasional mist at sunset.  The weather is changing, a cold snap coming in will make for some great training weather and I'm tempted to go out again tomorrow with the temps in the low 60ºs.   But, I know the injury is not 100% gone so, I'll probably wait til Friday and do weights tomorrow.   17 days before the first 400m race and I think I'll be fine.
Saucony Triumph trainers on 
400m warmup, stretches, drills 
4 x 300m with 2min rest - 49, 48, 51, 49 
2 x 200m - 27.5, 28 
100m - 14
Tried a quick acceleration 100m from a starting position, felt ok.  Still haven't let it fly yet at 100%.  Maybe in a week or so I'll start testing it.  Been really hammering the hip flexors and core with resistance.

Sunday, May 17, 2015

confidence builder

Brief speed work at 90% on a warm humid night at KCD track, mid 70ºs.  Finally, progress ... feeling just about 'back'.   Fastest sprints since injury and everything felt fine.  Didn't push it to near 100% but kept it loose and smooth.
Saucony Triumph trainers on 
400m warmup, stretches, drills 
400m - 60 
300m - 43 
200m - 27.5
I think with another few weeks, I might be able to come out of blocks and race a 400m.  It seems that workouts organized in this order: track - weights - rest, works best....with weights after the track workout on the same day or the next.

In addition to the foam and pvc rollers, the tennis ball has been really great in getting the hip flexor loosened up.   Unfortunately, the 2 weeks before my first 400m race on June 6 are some of the busiest of my year and it will be hard to get workouts in.  I think I'll be ready for a 200m in 5 weeks at the TN State Games.

Friday, May 15, 2015

more 600s

Warmer and sunnier than I like it for a workout this morning at MTSU, upper 70ºs and sunny with a breeze.  I met John W. for some 600 repeats.  John is a 2:04 800m guy and he is in good shape.  He was doing 7x600m today with a 2:10 rest, so I ran on his 1st, 3rd, 5th, and 7th rep giving me 6 min rest.   He still smoked me, running all his reps under 1:50.
saucony triumph trainers on 
400m warmup, stretches, drills 
4 x 600m w/ 6 min rest - 1:52, 1:52, 1:55, 2:00 
striders on grass

It was hard.  Tried some fast striders on grass to test the injury.  Yep, still there.  Hard to know if it's sore from all the resistance work or from the injury itself.  Gotta be patient, but damn's been 7 weeks.  143.4 lbs after workout.

Tuesday, May 12, 2015


Perfect cool day to train in Sewanee, 66º and dry in late afternoon.   I'm going to miss evenings like this.   More volume work today, but a bit slower with less rest in between.
Saucony Triumph trainers on 
400m warmup, stretches, drills 
3 x 600m w/ 4-5 min rest - 1:45, 1:54, 1:55 
400m - 62
I guess I'm in ok shape if I can turn a 62 sec 400m after 3x600m.  Should be ready to race a 400m in 3 1/2 weeks.   Thinking about racing another 800m in 10 days.   Tempted to give the 400m a go but don't want to rush it.  Almost there but not quite.

Friday, May 8, 2015

quality foundation

To avoid the heat of the day, I arrived at the Dean Hayes Track at 6:15 am, just after sunrise.   It was 60º when I got there but up to 70º an hour later.   Doesn't look like much on paper but this workout was tough and left me shaky.  Hard to stay in good running shape with 3 days off in between workouts and no real speed yet.
Saucony Triumph trainers on 
400m warmup, stretches, drills 
2 x 600m - 1:42.5, 1:48 
2 x 400m - 64, 62.5
I thought I'd do 'a bunch of 600s' today..... yea right.   I was ready to quit after the first one.  I need to find a spine if I hope to get back in 400m shape.  Even though I took generous recovery in between these, they still kicked my ass.   Maybe because I didn't sleep enough last night, woke up at 4, had weird dreams, been eating poorly, and not enough food.  Mostly because I just haven't been on the track that much.  I will say the injury is pretty much gone, although i didn't push it except a little on the last 400m.   Felt fine though.

Ran into a Kenyan 5k guy, he said he was going for a 40 min run before his workout... which he said would be 20 x 400m at about 66.  Geeez...  20.  I was amazed at how long his lower leg was compared with mine.  Now that is a workout.

Even though I'm very light, I don't feel in great shape.  But, it's better to be light than heavy.  142.4 lbs after workout.

Monday, May 4, 2015

4x4 tempo

Doing the dreaded 4x400 tempo workout this evening at Sewanee.  Beautiful weather, 70º at sunset.  Wasn't feelin' too strong today after last nights weights, heavy on the hip flexors, adds, and abs ... the groin was a bit tight.   Spent the day doing odd jobs on my feet and hadn't eaten much, so wasn't especially strong.
Saucony Triumph trainers on 
400m warmup, stretches, drills 
4 x 400m with 2 min rest - 70, 69, 75, 75 
300m strider - 49 
200m strider - 32
This was my first workout with the new trainers.  Wow, they are supremely comfortable.  There is so much shock protection that I think it actually dampens the energy applied to the ground, so perhaps not the fastest shoes, but good traction and most of all, really good protection.  

I did not feel the injury at all until the last 200m when I felt it just slightly when accelerating.   I really felt like pushing it tonight and running fast but restrained myself.  I probably won't be on the track until Fri or Sat and hope to keep up the resistance work.   Been focusing on core and hip flexors with some new equipment - ankle weights (to use with my hanging ab straps), ankle cuff and more rubber tubing.

Hopefully, I'll be ready for my first outdoor 400m race by June 6.

Gatlin - super human 200m split??

The handoff fiasco that cost the USA a win in the 4x200m at the World Relays yielded another story that could be truly amazing.  After dropping the baton (and already DQ'd), USA anchor Justin Gatlin got the baton in last place.   Watch the video, as I have several times.  Look at the video timeline - (not the race clock since it stops with the winner).  He receives the handoff at about 1:47.5 on the video timeline, he finishes at about 2:04.75 - a 200m split of about 17-18 seconds!  Truly amazing.   To get the baton in last place and come back to third in a field of world class anchor legs, well... it looks superhuman to me.  I compared the youtube video clock with the race clock and there seems to be no time distortion.  The commentators said the same thing, they'd really like to know what split he ran.   Either Gatlin misinterpreted the track markings and received the stick after the zone, or he ran a superhuman 200m split.  Here's the video, judge for yourself.

Sunday, May 3, 2015

Bailey mocks Bolt

USA beats Jamaica 4x100 - IAAF World Relays 
I'm in trackster heaven, watching the World Relays from the Bahamas.   The USA men actually did not drop the baton this time and smoked Jamaica in the 4x100.
Gatlin ran an awesome leg down the back stretch, and that was the difference.
I laughed my ass off when Ryan Bailey mocked Usain Bolt at the end on camera.   I don't think many people noticed ... but HERE is the specific gesture.

UPDATE:   Looks like someone else noticed: HERE.

Here's the race:

Saturday, May 2, 2015

Meet report - Nashville Masters Classic

Doc said don't race unless it's really important to you.  Coach Page said skip it.   I almost didn't go, but was it important?  Considering it was me who bitched to USATF that our local assoc. was not including masters; considering this meet was our TN USATF masters meet; considering it was 30min from my house; and considering I hadn't been on the track since Tues and was feeling ok... I went.

My first 'official' 800m race, and not an especially strong effort, but a decent training run:


My splits were something like 66/74.    There were just 3 of us in this last event of the day.  'Iron Man' Dave and Ted had already run the 400m and the 1500m earlier in the day.   Ted T. is a national class M40 guy 1500/800.   Dave, a many time M60 National Champion.   Ted stayed on my tail until 500m then blew by me like I was walking.  He ran 67/61 negative splits finishing way ahead in 2:08.   The first 400 felt easy and by the time I hit the last straight, I felt like sprinting to the finish but I held back a bit because of the injury.   Felt tired but no rigging, no acute exhaustion or heaving.   I hate this race but I think if I took it seriously and trained for it, I could shave several seconds off the time I posted today.

I could feel the injury slightly in warmups and almost bailed, but it felt better by race time and never bothered me during the race.

I was happy to be out there supporting this event and delighted to see such a good turnout, about 50 competitors.  Sorry I couldn't sprint.  There WAS competition in the 200m.   A younger masters guy ran 24.74 in the 200m, and a world class M60 guy ran a stunning 12.08 100m.

I'm glad I did it and now, I'm going to take a cue from '11 when I had that pubalgia injury and not run as much.

I do feel like I'm in decent shape and stunningly light.   My post meet weight was 141.8.   Lightest I've been in probably over a year.

Back to the weight room.

...but first, World Relays from the Bahamas tonight and Sunday!!!