temp 300s / 200s

Solid tempo workout tonight on my third consecutive day on the track.   The weather in Sewanee could not have been better for the last day of June ... 72º, dry, low humidity, falling into the 60ºs after sunset.

Hoka trainers on 

300m warmup, stretches, drills 

4 x 300m w/ 2 min rest - 47.5, 49, 51, 48.5 

4 x 200m w/ 1 min rest - 29.5, 31, 32, 30.5

A solid workout and strong effort on the last reps of each set.   Serious suffering at the end of each set but not beat up, and felt good after recovery.   Felt like I could have run one more long sprint, but decided to not over do it.  The left ankle and right foot always start out sore but feel fine after warmups.  No other issues.

Finally under 142 for the first time in a while, 141.9 after workout.  Have been eating light and very well.  Yesterday just had a protein shake, a 2-egg sandwich, big bunch of broccoli and some peanut butter.   Some juice, coffee and an orange during the day.   Starting to eat some Hammer carb gel closer to workouts, to give me some more fuel.  Normally I can't eat solid food within 5 hrs of a workout, but the gel I can eat 2 hrs before.

Olympic Trials !!
The US Track and Field trials start tomorrow.  Jamaican trials started today.
US Trials Broadcast Schedule
US Trials official schedule

Some bad news from the US team.   Allyson Felix will be running injured and in pain.  Sanya Richards-Ross will be running injured and in pain. Nick Symmonds and Carmelita Jetter have withdrawn due to an injury.  Anyway, looking forward to these events.  Just wish that NBC would cover the semis instead of just the finals.  Sunday is a big day, both men and women's 100m and 400m finals will be contested.  Hang in there Allyson.

strength/ endurance

Similar workout to one I did last week.  Sewanee was awesome this evening, cool, low 70ºs, less humid, and a breeze.

Saucony trainers on 

300m warmup, stretches, drills 

800m - 2:27 (71, 76) 

4 x 100m hill sprints w/90 sec rest ~ 18 

3 x 150m hill sprints ~ 27

I wanted to run the 800m faster than last time, set a goal of 2:24 but ended up with the same time as last time.   This hill sprints were tough.

I think I should be a lb lighter.  I'll get there.   143 lbs after workout.

4x4 tempo

The dreaded 4x400m tempo tonight.  Sewanee was nice at sunset, 78º and noticeably less humid.

Hoka trainers on 

300m warmup, stretches, drills 

4 x 400m w/ 2 min rest - 68, 69, 73, 76.5 

200m - 27

Looks like the days of me being able to do this workout and avg 70 are gone.  It was a bitch to get my avg under 72 for this one.  A year ago I did this workout in avg 70, today: 71.75.

Looking back, before nationals and especially between nationals and world, I did a lot of fast event runs and stayed pretty much to an every other day track schedule.  I'm going to try 2 days on one off:  Tempo/volume, speed/hills, rest.  If I start to get beat up, I'll go back to every other day.  2 days on 1 off would give me about 10 more workouts before Nationals.  I will taper end of next week.

143.2 after workout.

TN State Finals - meet report

400m - 55.78
200m - 25.22

It was a better showing than last week.  The conditions for the 400m were decent, but warm.   About 84º and humid, heat index about 90º but mostly cloudy and no wind.   The track was your typical black high school track, seen worse.    I seemed to tire quickly in my warmups and was sweating like crazy in 10 minutes.  Not used to the heat or running in the morning, I rested in my car in a/c til 10 min before the race.   I was feeling a bit nervous because I felt prepared and didn't want to blow it.  Ultimately, I wanted a PR and to break the Jim Mathis record, but that didn't happen.

In lane 4, I got out in front entering the back straight and never saw anyone, so it was like a time trial.  Someone in my heat ran a 58, which is faster than what I usually see at these meets but, I never saw him.  I thought I'd have a chance at a PR since the meet clock was at 51ish with 25 meters to go.  Again, my last few steps were slow, but I didn't rig up and I didn't feel as 'beat up' as I did after that race last weekend where I ran a second slower.   It was 0.07 seconds under my M50 State record of 55.85.

I then watched Stanley Patterson break my M50 400m record running 55.55.   Never thought my record would go down that fast since the record I broke was a decade old.  Stanley is for real.... the first world class guy I've seen in the local Senior Olympics program in my 5 yrs ... just one look at the dude, definitely a superior athlete.  He's 53 now,  turns 54 later this year so for Senior Olympics, I race him in district meets this fall, because they go by what age you will be next year - at the end of the year.   So, you can be 53 and race in the M55 age group fall district meets.   Odd.  They don't do it that way for any other masters program.

Stanley - the new TN M50 400m record holder

The 200m race was the final event in the meet the next day.  The usual ankle soreness went away with my warmup.   I was about 1.5 lb heavier on Sunday, but still OK, about 144.  By the time our heat came around at 11:30 am, the heat was pretty intense on the black track with clear skies.   It was near 90º with a heat index near 100º.   Most of the 200m guys scratched... of the 9 or 10 scheduled, I think we ran with 4.   Just before we started, a light headwind kicked up.  We had a tail wind earlier, but it shifted.

I got a really good start and felt pretty strong coming off the curve.  I felt Dwayne might gain on me down the straight so I put the hammer down just a bit too early and tightened a bit toward the end, and that cost me a sub 25 and the record.  Again, another chance to break the ancient J. Mathis record of 25.0 was lost.   My 25.22 was much better than the disastrous 200m race I ran 2 yrs ago, (25.71).  This would have easily been an M50 record, which stands at 25.7.

Sorry to see Dwayne go down with an injury in that race.  Sorry to see Stanley scratch the 200m, as he had won the 800m earlier in the day in 2:19.

Bummer, I think that was my last best chance at these records because next year, I may not run this meet, especially if I go to indoor worlds, and, they will probably have a poor quality track again. We'll see.  Anyway, at least I have a local guy to race with now.

Overall, a good showing.  If I can run these times on a black HS track, I should be able to improve significantly on Mondo, and with some more training.    These times are better than my pre-Nationals races last year where I ran 56.23, 56.22 and 25.38, 25.29.

I wouldn't mind not winning at Nationals if I can go sub 55.  That is what I've been after for years now.

pre race day

This evening workout schedule is definitely an issue.  I'm simply not used to running in the morning.  I was going to get up early and get on the track and do a warmup this morning, just to get used to the early morning schedule of racing, but no way.  After a decent night's sleep, only my second this week, I got up at 9ish and, after 4 days in a row on the track, I hobbled up my stairs for coffee.  No way was I going to the track.

Hard to predict the time of race on Sat.  They are supposed to start the 1500m at 8am, followed by the 400m.  Old to young, women then men.  I'm guessing I won't race much before 9:45-10am.   Forecast for Nashville is 98º, humid, with light winds.   Should be about 90º at race time, hopefully there will be some clouds.   Heat index probably upper 90ºs.

It'll be more a time trial than a race, there likely won't be anyone in my age group under 62/28 in the 400/200.  However, that will be changing with the emergence of a new world class masters guy in Nashville - Stanley P. who I think is 54, ran a 55.73 in May.  If he is now in my age group, it will be a race.  If he is M50, he has a shot at breaking my meet record of 55.85.  

It's a black worn HS track, so if I can pull a good time here, I should be able to on the Mondo at Nationals.   I feel prepared but like music, you can practice all you can and still perform badly.   Got to bring it.

event runs

Warm evening, about 84º when I arrived at the Sewanee track.  I brought out the blocks but did not put the spikes on today to protect my feet and ankles.

4th day in a row on the track, so I did just two fast long sprints.

Hoka trainers on 

400m warmup, stretches, drills 

2 x 60m striders 

350m - 48 (13, 13, 14.5, 7.5) 

250m - 33  

5 block starts

I ran the 350m in lane 6 from the 400m start.  I hit my 200m split right at 26 but was slightly off my goal of 40 flat at the 300m mark.  Still not bad for running in trainers.   The 250m I ran from mid straight to mid straight, thinking I needed work on my turn running.

Did a few starts and made a valuable adjustment.

Overall a good brief powerful workout.

Didn't sleep well again last night so I'm going to bed and going to the track in the morning to just do a warmup.  I'm not used to going to the track in the mornings, and I need to get used to it since I race in the mornings.

Light... 141.2 lbs after workout.

Speed endurance, form 150s

Started this workout like the last one, with a hard over distance run.  Then went to some hard 150s.  Very humid, low 80ºs at sunset in Sewanee.   Very quiet.

Hoka trainers on 

300m warmup, stretches, drills 

600m - 1:37 (63.5/33.5)  

2 x 150m - 19, 19

It was one of my fastest 600m training runs not in spikes.  The 150s felt ok.  I think the fast over distance is good at this point, doing just one hard one is good in that it doesn't wreck me with a lot of total mileage.  With this new metric wheel measuring device, I can finally measure out an accurate 150, 250, 350, etc...   There is actually a mark beyond the 400m start in each lane (for 4x800m?) that marks a 150m to the lane one common finish of the 200m mark.   So, tomorrow, I think I'll do just one event run... a 350m.  Maybe in spikes.

I often think of simple phrases in different phases of the race to remind me of what I need to do.  Like Michael Johnson's 4 Ps - push, pace, position, pray.   But I have my own, including a new one to help me in the last 100m.

endurance and strength

Back in Sewanee today, seems much more humid than Atlanta.  Have been really surprised at how cool Atlanta has been at night the past few nights... 59º and 63º.   Good sleeping weather.   Too bad I'm not sleeping very regularly.  Last night went to bed at 2am, woke up at 4am.  Back to quasi sleep around 8:30ish for an hour then a short nap in the afternoon.

Did a mixed workout today... an endurance run and some hill sprints.

Saucony trainers on 

250m warmup, stretches, drills 

800m - 2:27  (70, 77) 

4 x 100m hill sprints w/ 90 sec rest - 17,18, 18, 19 

4 x 100m hill sprints - 17, 17, 17, 18

Hill sprints were done with much more effort and faster than the 200m hills.   The 800m was a pretty strong effort as well.   I think I'll go back out tomorrow and Thurs. for brief workouts.  I'm considering this Sat.-Sun. meet a training run.  Normally, I would taper more for a competitive meet but... I feel like I'm not quite there yet.  Never seems like I have enough foundation, enough speed, strength, or am ever light enough.

A constant struggle.  Thinking I should get back to the weights in addition to the hill sprints.

143.5 after workout.

tempo 400s, 200s

Low 80ºs and fair at Marist School in Atlanta on the longest day of the year.   I did a good amount of volume today, but not what I had originally planned.  I was going to do the grueling 4x4 w/ 2min rest, but I screwed myself by running the first one too fast and did just 3.

Hoka trainers on 

400m warmup, stretches, drills 

3 x 400m w/ 2 min rest - 65.5, 69, 73 

4 x 200m w/ 1 min rest - 29.5, 29.5, 31.5, 31

Bringing the last 200 in at 31 at the end of this was tough.  The workout seemed more painful than I expected it would be... leaving me with a few moments of 'why am I torturing myself?'

Off day

Probably shouldn't have run this meet.  Racing  three weekends in a row is never a great idea, and I'm committed to racing next weekend.

Not a great day in Atlanta at the Ga Assoc. meet.   Didn't sleep well and felt a little sick from a sports drink that I drank before the early morning 400m race  (that I later found out contained sucralose, terrible) .  When warming up, I said to Roya, "Running is the last thing I feel like doing right now," as my left ankle was a bit sore.  However, the weather was as cool as a mid June day could be in GA.  Only mid 70ºs but unfortunately, very windy.   I got lane 6 and Marcus was inside me in 5.   I went out at my usual pace but Marcus passed me going into the final turn.  I tried to stay with him, and I probably shouldn't have,  I rigged up in the last 20-30m and lost a lot of time.  He ran a 54 and I wasn't ready to run a 54.  We were both chasing an M40 guy from the UK that ran 52.  He beat me by 10m but I was moving so slowly at the end, it took me 2 seconds to run that last 10m.  Finished in 56.70.   I took a beating for my failed execution.

The 200m was similar.  A little beat up from my 400, I got an ok start, not as good as last weekend, I ran a decent turn but lost time at the end.  We had a -.09 headwind, but still... slowest 200m of my outdoor season 25.43.

Not sure what to do at this point, either business as usual or maybe a slight taper this week before next meet, and then ramp up afterwards to get ready for some hard training in preparation for Nationals.

Don't really think this was a failure in preparation... just not a good race.  I feel I'm in decent shape and should be better by Nationals.  I'll have plenty of competition with Jim, Corey and Tyrone ... all who have run 56.7 -56.9 recently.

This meet was a very well attended and competitive masters meet.  I did win my age group in both events, but since I wasn't happy with my times, I didn't collect my medals.

 

speed / event runs

A warm sultry evening at the Sewanee track.  84º, no breeze, humid.   I did a low volume long sprint speed workout.  Running everything fast.

Hoka trainers on 

600m warmup, stretches, drills 

split 400: 300m - 1 min rest - 100m  - 40.2, 14.5 

Puma spikes on 

2 x 30m from blocks

300m from blocks - 40

200m from blocks - 25.8

Running almost 40 flat in training shoes for my opening 300m was pretty good.  More than a second faster than I ran last week.  I did 2 split 400s last week on Wed., and worked out M-Th every day.  I wonder if taking Wed off this week will hurt me.

I thought I was in really decent shape til I ran that first sprint.  It was a maximum race pace effort and it left me whipped.  I took more than 20min before I ran my second 300m, at about the same speed.  I guess I'm just waiting for that superior level of fitness where I can run a 40 sec 300m and not feel exhausted.  Don't know if that will ever happen.  Actually, the second one was a bit easier, but still hard.  If I can do this in a race, and run under 15 sec for the last 100m ... which doesn't seem like it would be too hard, I could break the magical 55 sec barrier.  I guess I'll keep dreamin' on that one.

Relatively healthy, save for the usual foot/ankle aches.  It had always been my right foot and hip.  Now it's more my left.  It's definitely not too bad.  142.0 lbs after workout.  Definitely race weight.

USATF Nationals
The regular deadline is tonight and the late deadline a week away.  No major surprises in the 400m lineup, yet.  There are 15 signed up for the 400m, so we will have prelims.  Half of them are seeded over a minute, and there is at least one or two exaggerated (estimated) seed times ... which is the usually the case.  Looks like Ben isn't coming, and it will be a competitive race with Jim, Tyrone, David, and maybe Tony M.

Big steep hill repeats

After the rain, it had cooled down to about 80º and was extremely humid with thunder and showers in the area.

I measured a new 200m course for hill repeats today.  I found the absolute steepest paved road in Sewanee and went to the steepest part.   This section of Roark's Cove Rd. has a grade of 22% based on what geo maps I could find.  So much steeper than the previous hill repeats I had run near the Cross in Sewanee.  I measured that run and it turned out to be only 176m, not 200m.  I was able to run that in under 30 so I thought I might be able to do this in 32 or so.  Wow, was I mistaken.   The first 100m is steep but the last 100m is ridiculous, with the last 50m being the steepest.  When fresh, I could only muster a 42 second 200m up this hill.  My reps were about 46-48 sec.  This is my strength workout to replace the hip machine that I think was giving me problems.  The walk down and then some rest was a pretty good recovery in between.  8 hill repeats on this hill are equivalent to 16 on the other.

Saucony trainers on 

300m warmup, stretches, drills 

8 x 200m hill sprints ~ 46

The last 50m of the hill definitely feels like the last stretch on a 400m.  I tried to keep good form, knee lift and arm drive on the last 50m.  It was a hard one in the extremely humid weather.  A lush shaded north facing hill, I will likely do this again.

142.6 lbs after workout.

Tempo 300s and 200s ... again

Same bitchin' workout as last Monday.  Just as hard if not harder due to the much warmer weather.  Mid 80ºs and humid with the heat index in the upper 80ºs, but dropping with the sunset at the Sewanee track.  Air was completely still, no breeze.

Hoka trainers on 

300m warmup, stretches, drills 

4 x 300m w/ 2 min rest - 48.5, 48.5, 51, 53 

4 x 200m w/ 1 min rest - 29.5, 29.5, 31.5, 33

Similar but a more measured pace than last time.  That last 200m was really hard and my pulse was 164 one min after finishing.

The left ankle was a bit sore to start but felt ok during and after.  The foot joint issue in my right foot has not been a problem.  Overall, quite healthy, 143.5 lbs after workout and a drink.

KY State Bluegrass Games - meet report

400m - 56.16
200m - 25.01 (headwind)

First 400m race in almost 2 months.  I got to KY very late Friday, because I delayed my departure to watch the NCAA mens finals (and what a meet it was!).  I knew it was going to be hot, 90º+ so I tried to time my arrival so I wouldn't be there too soon.  Got lost in Danville and finally found the track at about 11:40 am.   When I walked onto the track, I saw they had already started the 400m women's heats, with the men to follow shortly.  I had just enough time to jog to the mens room, do a few leg swings and put my spikes on.  I contemplated bailing out on the 400m, but I wanted that M55 state record, which was only 60.70, set 17 yrs ago.

400m
It was a masters heat with guys 40 and up.  I had lane 4 on the 6 lane track, quickly made up the stagger and never saw anyone the whole race.   Next fastest was more than 12 seconds behind me.  I felt ok, executed pretty well, but tightened slightly in the last 3 or 4 steps and sort of coasted across the line.   That cost me a sub 56.  It was definitely a strong effort, it took me a while to recover and the heat of the infield artificial turf was nasty under the blazing sun.  The odd thing is that in this meet on the same track 2 years ago, my M50 record time was exactly the same: 56.16.   What are the chances of that?  A little better than my last 2 races before Nationals last year - 56.22 and 56.23.

200m
The meet was moving pretty fast so I had just an hour or so between races.   I had lane 5.  Got a great start and felt really strong coming off the turn.  The headwind hit me but I just stayed relaxed and felt full power the whole way, only fatiguing in the last few steps.  25.01 was my best outdoor 200m of the season, and faster than I ran in France.  24.98 would have been better.  My 3rd fastest time outdoors not wind aided.  Interestingly,  I've run three times faster than this indoors, so it's my 6th fastest without wind.  Since I had a head wind, I think I could go faster on a better track.  If I could get a little wind, I might have a shot at breaking the great Jim Mathis's 200m record of 25.0 at the TN State Games in 2 weeks.  That would be an honor, the record is 22 yrs old.  Unfortunately, the track sucks.

I stayed afterward to help Frank M., the meet director, pack up his timing equipment and pick up some trash.  Happy to help out as I had a lot of time.

I got a photo with Sonny Collins, whose M55 200m record I broke (25.62) set in 2008.  He is 64 and ran a world class 100m of 12.89.   He still holds the M55 100m record of 12.23.  I didn't even try to get that one.  Probably won't.  Last 100m I ran there 2 yrs ago was 12.36.

Forward
Only issues from the meet are a sore left ankle, back near my achilles.  Nothing serious.  Expecting to do a volume tempo workout tomorrow, hill repeats Tues., off Wed, and speed work on Thurs.  Today, I'll do abs and some resistance.  I think replacing weight training with 200m hill sprints is working for me.   I got a measuring wheel so I can go to the steepest part of Roarks Cove Rd and measure a 200m.

SE Regionals in Atlanta this Saturday.  Then, TN State Games the weekend after.  After that, I'll get 16 days to prepare for Nationals.  Summer is finally here.   A warm humid air has enveloped this area.  Not as bad as other places, but the dewpoint is over 70º now and it's one of the hottest days of the year 87º.  Still, with a breeze, I haven't yet turned on my AC.

long sprint speed in spikes

My 4th day in row out, and as usual, the weather was perfect, 68º at sunset in Sewanee.  Hard to believe it's supposed to be 90º the next 4 days, since it was 54º this morning.  I hope it doesn't get that hot.  I'm definitely not used to it.

Saucony trainers on 

300m warmup, stretches, drills 

2 x 50m striders 

Puma spikes on 

2 x 40 from blocks 

300m - 40.5  (26.2, 14.3) 

200m - 26 

400m - 58.3 (28.5, 29.8)

All sprints were from blocks on the 400m start lane 5.  I noticed in the 200m, I was carrying to much tension in my face and upper body, so I ran the 400m without complete recovery and a little relaxed, about 85% on the first 200m.  After the 300 event run, I was going to do a 4x200m tempo workout, but I decided I needed more speed and form work.

After the 400m, it was almost dark and cooler...  it was real hard because my heart rate was still close to 130 when I started.   I thought to myself, "do I really want to run a 400 in 95º heat on Saturday?"   I hope it doesn't hurt so much that it breaks my psyche and leaves me gunshy... I'm definitely not in peak shape and not climatized.  But, I'm relatively healthy considering an active week, and not much in the way of aches and pains.  143.1 lbs after workout.

A few funny things at the track today... just as I was preparing to park in my usual place behind the bleachers near the start, I saw a pair of skunks milling around, then decided to park elsewhere.   I saw my music college, Cesar the conductor, doing his 'workout'... which consisted of walking around the track twice, flexing his elbow on his conducting arm.   Helluva a workout.  I'm probably old enough to be his dad.

Weigh in - masters athletes keeping their workouts secret?

I know there are regular readers of this blog.  I've been doing this for more than 5 years now.  I am completely self coached and my workouts are what I think works for me, and are sometimes unconventional.  For example, the 2x600, 2x400, 4x200 all with limited rest intervals just 11 days before indoor nationals was way more volume than masters 400 guys would do.  But it worked.

Recently, a couple of elite women masters told me their intention was to keep their workouts secret so as to 'not give their competitors an edge'.  One of them explained to me that it was her coaches desire, and I can surely see that if he were being paid for his workout program.  The other I think is self coached like myself.

I polled some elite masters on this subject... one responded that she would be happy to share workouts if asked, but to each his own.  One referred to the sharing of workouts on the Masters Milers FB page... where some share and some do not.

To me, I think it is an irrational fear that someone is going to beat you because they learned something about your training.

My workout regime is tough, I wouldn't wish it on anyone... and it's all come via trial and error.  A long to short approach.  There are plenty of workout grids out there, like those of Bill Collins, Clyde Hart, etc...  Why would someone think their workout was such a 'magic pill' that they wouldn't want to try and help others?  Seems odd to me.

I'd like to know your opinion on this subject, and if this blog has been a help to you.  Thanks.

I'll add more responses when I get them below.  I'm asking mostly world elite masters this question, national and world champions.

Comments UPDATED:

A world champion weighs in:

 "I think it is very childish, I believe in an open exchange as your blog supports and believe in a sport like ours where there are no monetary rewards, its nuts."

Another athlete (not track and field) comments:

 "I think they think way too much of themselves if they think it matters and would help others... now your [other] friend is being respectful of the relationship with her coach and I think that is ok. Coaches are by nature control freaks and if you have one, you pretty much need to buy in all the way."

split 400s

Third day in a row doing a running workout, which is unusual.   The weather remains amazing, 68º at sunset and dry in Sewanee.  

These split 400s were at 90-95% effort, so they hurt.  Took time in between.

Hoka trainers on 

300m warmup, stretches, drills 

split 400: 300m / 1m rest / 100m - 41.5, 14.5  

split 400: 300m / 1m rest / 100m - 41.2, 14.5

The first 300m was run from the 400m start - curve/straight/curve.  The second was from the 300m start - straight/curve/straight.  

Not too slow considering not in spikes.   I think I could break 57, but we'll see if I can handle the severe heat.  May go out tomorrow for something brief.  Not trying to peak for this meet, still have work to do.  

Hills, resistance

Felt good today and wanted to do something, so I went out to the track, did a warm up and striders, then some hills.  Perfect 70º and dry at sunset.

Saucony trainers on 

300m warmup, stretches, drills 

2 x 80m striders on grass 

6 x 200m hill sprints - 28-31

I paced this hill off, seems very close to 200m.  I just ordered a measuring wheel so I can be more definitive about my hill sprint distances.  I did use my timer this time.  Times seemed appropriate for a 200m hill.

Conditions for Saturday's meet look rough... mid 90ºs with the sun beating down.   I ordered a small sun shelter tent, hope it comes it on time.  An all ages meet, I could be out there for a while.  I have no idea what kind of shape I'm in, so anything sub 57 would be good for a first outing in a while.

I probably should take tomorrow off from the track but the weather has been so seductive, maybe I'll go and do event runs the next 2 days and take off Friday.

Blogging workouts
I was a bit taken aback when I asked an W50 female elite sprinter what her workout was, and she said, "Why do you want to know?" and "don't tell anybody... I don't want my competitors to get an edge."  Shheeesh... it's not that her workouts are even remarkable.  Hell, I've been blogging my workouts publicly for 5 YEARS.  If my workouts can help or inspire, great.... although some of these I wouldn't wish on anyone.  I've always wondered why female 400m masters don't seem to run 400s that are appropriate to their 200 times.  For example, some that regularly run 28s in the 200m are not breaking 66 in the 400.  Whats up with that?   I think most masters women have a lower pain tolerance for training for a race as brutal as the 400.  Frankly, I don't think most masters women are willing to work as hard as men.   Maybe that accounts for the discrepancy.  However, I have been known to overtrain.

tempo 300s, 200s

Volume tempo workout Monday evening in idyllic Sewanee.  Dry and calm about 74º at sunset.   Feel pretty good, healthy with the lower volume this week.

Hoka trainers on 

400m warmup, stretches, drills 

4 x 300m w/2 min rest - 46.5, 49, 50, 52.5  

4 x 200m w/1 min rest - 29.5, 31.5, 31.5, 31

It was really hard.  I started the 300s a bit too fast and that set the tone for some real suffering.  Still, my times are a bit slower than I was running last year at this time.  My weight is good but I feel a bit soft and need some resistance work tomorrow.  142 lbs after workout.

Looks like I may race this Saturday in KY.   I wish they'd post the schedule.

400 repeats

Summertime weather, humid with an approaching storm at the Dean Hayes track, all set up for tonight's pro meet - the Music City Distance Carnival.  I dragged out my elder colleague for a workout, although we didn't run together.  I wanted to run even or negative split 400s at 85%.

Hoka trainers on 

400m warmup, stretches, drills 

3 x 400m - 61 (31.5/29.5), 66 (32.5/33.5), 63 (32/31)

I did the second 400m with about 5-6 min rest then a storm hit.  I went out after a nice rest after the storm for one more on a wet track with a lot of standing water, ran in lane 7 to avoid most of the puddles.  

Tonight, I've arranged not to judge the guitar competition at MTSU so I can go out and watch some of the pro race - the Music City Distance Carnival on my home track.  Both events are going on simultaneously. 

Brief speed w/ the ladies

Hot and very humid at the Dean Hayes track on Thursday morning.  I got out there and warmed up, and noticed coach Keith and three 800m women starting a set of 200s.  I watched them run one, Keith said they were going in about 27 ... sounded fine, not too fast.  I asked him if I could jump in and he said sure.

They were doing 6 and I planned on doing 4 or so.

I asked the ladies if I could join in and they said, 'ok, take lane 2.'   To make a point, they blasted the next one, the leader running it in 25 flat.  Me, in my Hoka trainers and them, in racing spikes, I managed to stay in the pack in 26.2.  The next one we ran slower, about 27 and I was pretty toasted.   Wasn't used to working out in the morning and dealing with the intense heat and humidity.   So, I skipped one, and ran the last one with them.  As we lined up, Abike from Nigeria said something like, "you're a man, lets see what you've got."  To make a point, I ran it at near full effort, finished in front in 26 flat.  I guess we're all competitive, that's why we do it.   They ran 6, I only could muster 3 at that effort.  If I had my spikes, I probably could have done one more.  But, it was a good workout.  I needed to run fast.

Hoka trainers on 

400m warmup, stretches, drills 

3 x 200m - 26.2, 27, 26

These ladies will be racing the 800m at the Music City Distance Carnival, the area's biggest pro track meet at MTSU.  I've made arrangements to get out of a school obligation to see the pro 800m race with MTSU Kenyan sensation E. Rutto and Olympian, Duane Solomon.  Should be great.

MTSU Lady Raiders - representing Uganda, Ghana, and Nigeria...