Thursday, May 31, 2018

brief event run workout

At MTSU today, quite a difference from Sewanee... mid 80ºs and very humid.   MTSU's elite women were out there.   As I started my warmup, I noticed a bit of soreness from yesterday's workout.  Didn't want to do too much today.
Hoka trainers on 
400m warmup, stretches, drills 
50m strider 
100m strider on the turn 
Puma spikes on 
2 x 200m at 400m race pace - 26.15, 26.34
It was just a rehearsal... running the first 200m from a 3 pt stance at 400m pace from the 400m start, timed with a stop watch.  Used lanes 7, then 6.  Times were just about right. 

Will need to take the day off tomorrow and relax and stretch.  143.7 after workout.  Know my body and know I still could be 2 lbs lighter.  Not quite fat free yet. 

Birmingham meet shows 7 people signed up for the 400m, I'm 4th seed so will probably get lane 3 or 6.

Wednesday, May 30, 2018

quality 400s , split 500

I was going to work out yesterday but slightly sprained my big toe on the stairs and a kids soccer game occupied the track, and the alternate track was too heavily guarded and locked.  So ... I went out today.  It went well.

Mid 70ºs falling to low 70ºs by 7 pm, breezy with less humidity than during the day.  Sun came out for a while.  Very pleasant.   Was undecided on what to do today but since I'm in the midst of racing, I stuck with quality.
Hoka trainers on 
400m warmup stretches drills 
50m strider 
400m - 57.8 (28, 29.8) 
200m strider - 29.5 
400m - 59 (29, 30) 
'split 500' - 300m - 42 / rest 90 sec / 200m - 31

This was a confidence builder.  The fastest 400m I've run in training shoes in maybe 2+ yrs, and it wasn't devastatingly hard.   This was not an all out time trial, my plan was to relax and run the first 200m easy and run the second 200m with near full effort. The first 400m I planned a 28/30 goal and beat it by a step.   I took full rest between and did an easy 200m between the 400s.   The split 500m was a killer.  I thought I might run a 100m with 1m rest after the 200m but no way.  The 300m was fast and the 200m on 90 sec rest was a killer.

I'll go out again and do a brief speed and technical workout tomorrow and take Friday off.  The name of the game is to get to the 200m mark no slower than 26.5 with the least amount of effort possible.  I still think I can break 56 if I hit it just right.

Was a bit worried last night about my weight, 148.5 before bed, but 143.4 after workout.  Very light eating today.

Home track in Sewanee
The forbidden track in Atlanta

Monday, May 28, 2018

Monday, back to work

The oval office was very wet at Marist School, a downpour hit as I was warming up.  Very humid, mid 70ºs, water on the track.  It stopped long enough for me to complete the workout.  Weather looks bad tomorrow too, but I'm going to try and get a workout in.
Hoka trainers on 
400m warmup, stretches, drills 
600m - 1:39 
      3 min rest 
200m - 30.5 
     1 min rest 
100m - 15.5
Short and hard workout, but since I want to go out tomorrow, didn't want to try too much. 

Atlanta Relays - meet report

Ok start, ran a 57.30 but rigged really hard in the end.   Ran in the outside lane with much faster guys and went out too fast for my present level of fitness.  John C. was in lane 6 and he passed me at about 200m taking a several meter lead on me coming into the last 100m.  He finished about 18-20m ahead of me in 54.39, so it took me 3 seconds to run the last 20 meters, thats how much speed I lost in the end.  So, it leads me to believe a better executed race would improve my time.  It wasn't terrible, for now, #1 ranked in USA.  0.03 away from #4 in world.  I do remember in June '15, running 56.3, then improving a whole second for nationals a month later.

Not much opportunity to train when racing 3 weekends in a row, but I'm hoping to get out today... Monday, Tues, and Thurs. 

Atlanta Relays was a good meet and the weather was warm 80ºs, but not blazing.  A bit of a wind but no rain.  I saw some elites there, Calvin Smith ran a 45 400m.  I saw the world HS record holders from Calabar, Jamaica.  Got this photo:

Fastest highschool sprint team in the world

Friday, May 25, 2018


Mid 70s, cloudy, humid and calm in Sewanee.  Took my time warming up and set about working on my second turn form.  I was a bit worried about my feet yesterday, as I was limping after Wed's tough workout, but the feet held up ok.  All systems go for Sunday's outdoor season opener.
Hoka trainers on 
350m warmup, stretches, drills 
2 x 100m strides on grass - 14.5, 13.3 
2 x 250m from the 300m start - 34.2, 34.8 
Puma meet spikes on 
250m from the 300m start - 32.06 (3 step flying start)
I got lane 7 for Sunday's meet so I trained in lane 7.   For the first 2 250s - (100m straight-100m turn-50m straight), I tried to run the first 100m in about 14 and the second 100 in sub 14, really focusing on form on the turn.  I've had trouble with form and balance on the second turn, so I tried to increase effort while maintaining form and relaxation.  Running the turn in lane 7 seemed a bit easier than the inner lanes.

For the last 250m, I put my treasured bright green Puma spikes on.  I wanted to see how the plantar insert would work.  (Wow, these spikes feel so much faster than my half size big and padded practice spikes!)  I'm not sure it really helps but it does give me a sense of security and it worked fine.  I timed it precisely with stopwatch in hand.  Even with the 3 step flying start, a 32 sec 250m is definitely sub 57 pace, and a nice way to finish a workout.  I was surprised at the time.  I expected about a 33.

Here's the kicker:  142.9 lbs after workout.  Finally, race weight.  It was a bitch to get here.  Finally.   I celebrated this morning by eating the first bread I've had in 2+ months. 

Atlanta Relays
I'm the oldest guy registered for the meet.  Paul B., who has always given me a close race, is the only other M55 guy in the race.  As I mentioned, I got lane 7.  Paul is in 1, and teammate John C., driving all the way from Phily, is in lane 6.  John usually runs 54-55, Paul around 57-59, and everyone else is seeded at 52.  So, I won't be running blind for long, John will probably catch me on the back stretch, although we've been known to run run similar for 200m splits.   Weather calls for a chance of rain. 

I signed up for the 200m but am not going to run it.  Foolishly, they are holding 200m prelims on Sat. and I drew lane one.  No thanks.  I might run the 400m/200m next week in Birmingham. 

Wednesday, May 23, 2018

Double session: tempo 300s / event run / hill sprints

With nothing better to do, I decided to a double session today: morning tempo 300s and evening event run / hill sprints.

Last night I did 3x double leg squat jumps, glute machine and calves.  Squat jumps were 2 x 15 w/ 90 and 100lb, 1 x 12 with 110lbs (dumbells).  Glute machine was 1 x 60 w/ 340lbs

This morning was fairly cool, about 71º at 10am with fog lifting, at the track it was partly cloudy, some blazing sun.  I was a bit nervous about doing the standard 4x300 w/ 2min rest... it's always a ball buster and really a standard measurement of my fitness.   Last time, I only averaged 51.1 ... but with 2 1/2 min rest.  This was better.  I pushed my rest down to 2 min and ran faster.  Fastest tempo set of 4x300s w/2m in a year.
Hoka trainers on 
300m warmup, stretches, drills 
2 x 50m striders 
4 x 300m w/ 2 min rest - 48, 49, 50.5, 50 (avg. 49.4)
It was hard but not 'send me to my knees' hard.  I kept telling myself, 'you've got this' ... I really didn't want to bail after 3, so I saved some on the 3rd one, then I knew I had 4.  Just a matter of being efficient and relaxed I guess.

Second session, I did some block starts, a 300m event run from blocks, and some other stuff.  Beautiful evening, mid 70ºs and placid.

Hoka trainers on 
300m warmup, stretches, drills 
2 x 40m strides 
Puma spikes on 
3 x 30m from blocks 
300m event run from blocks - 40.5 (13, 13.2, 14.3) 
150m - 19.1 
Hoka trainers on 
200m hill sprint - 38 
100m hill sprint - 18 
3 x 40m sled pushes (90 lbs)

I fell a half second short of goal on the 300m.  I aim for 40.  My form was a bit off on the turn in the third 100.  But it felt OK.  To save my feet, I only did one more sprint in spikes, a brisk 150m from the 200m start at about 400m pace.  Afterward I put the training shoes on and ran two hill sprints on Roarke's Cove.  Then went back to the football field and pushed the weight sled a few times.

It was a good day, but hard on my feet.  The morning workout was encouraging, made me consider going to Spain for worlds.  We'll see how these next races go.  I might consider it if I can run in the 56s.  But haven't done that since last yr.

Weight is getting better, 144.5 lbs after workout.

Monday, May 21, 2018

negative split 400s, 200, split 400

Warmer today, about 81º and sunny at Marist when I began my warmup, falling to 76º and cloudy by end of the workout.  Second day in a row and it felt really hard today.  Started with 2 negative split 400s, first 200 easy, accelerate on the second 200. 
Hoka trainers on 
400m warmup, stretches, drills 
3 x 50m strides on grass 
2 x 400m - 61.8 (32.3, 29.5), 62.8 (32.8, 30) 
200m - 26.8 
'split 400m'- 300m - 45 / rest 1 min / 100m - 14.5
That last 100m was really hard.  Any workout that starts with a hard 400, everything afterward is harder.  Plus, I was a tad sore from the speed work I have been doing, and eating less to get rid of this last few lbs.   Not an accurate scale here but in the 144s after workout.

Sunday, May 20, 2018

shake out & speed

After a rainstorm, I went to the Marist school for a light workout.  It was nicely cool, low 70ºs with an occasional sprinkling of rain.  With the sun setting, steam coming off the track and the sky half dark and threatening with the sun peaking through, it made for an ethereal scene.  The track has a lightning detector on a tower that was sounding a loud horn.  A bit disconcerting ... but I proceeded to finish my warmup.  Didn't want to do anything too heavy today but I brought my race spikes and I put them on for a few brisk runs.  I meant to pace a 100m and 200m at 400m race pace from a 3 pt stance start beginning at the 400m start.  I timed each.  Surprisingly, and I was way ahead of my splits while holding just a tad back and trying to relax. Felt good.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 200m relaxed - 27.8, 27.9 
Puma spikes on  
2 x 40m accelerations 
100m on the turn from the 400m start - 12.62 
200m on the turn from the 400m start - 25.12 
Hoka trainers on 
2 x 100m striders on grass for form
That 200m surprised me.  It wasn't a customary 3 step flying start.   It was from the line, 3 point stance.   Add 0.3 for reaction time and I'd still be below 25.5.  And... I wasn't giving it all, and without blocks.

Still undecided about the all-comers meet Tues.  It would probably be better to go out again tomorrow and train M, W, F this week since my first real race is on Sunday, and just stay out of spikes for the next few days and work hard in trainers M and W.  But my feet held up pretty well in spikes.  The real test however is full speed starts from blocks, which I did not do today.  Anyway, I'll probably not race Tues.

The ethereal Marist track ...

Friday, May 18, 2018

tempo and speed

Nice weather but hit or miss rain in Sewanee.  Low 70ºs, a bit humid.  I had meetings today in the morning and afternoon so I went to the track and did a brief tempo workout.  Unfortunately, the clouds broke and I trained in the blazing sun, although it wasn't too hot.  In the evening, I went out again thinking I should do a bit more, so I did a double session. 

Hoka trainers on 
400m warmup, stretches, drills 
3 x 300m w/ 2 min rest - 47, 48.5, 49.5 
  -- 2nd session -- 
2 x 100m strides, stretches, drills 
400m - 60.3 (28.5, 31.8) / rest 2 min / 100m - 14.5 
2 x 100m - 12.71, 12.59 
3 x 30m starts from 3 point

Feet are taking a beating with these workouts.  I was shooting for 28/30 in my 400.  Was way off, didn't even break 60... however the track was wet, in training shoes, and it was my second workout of the day.  (Last Jan I ran a 59 in similar conditions so I'm still not there yet).  Still, a very poor last 100m.  Almost stopped at 350. 

Yesterday it rained all day but I still went to do 30 min on the Stairmaster last night on my day off.  I needed to burn some calories.  It's been impossible to get this last 5 lbs off.  About 148.5 after dinner.  I need to bike or do something on my days off. 

Wednesday, May 16, 2018

quality long sprints - 5,4,3,2

On the track at MTSU with Jacob.  A few MTSU elites were there including Janet.  It was nice, upper 70ºs and cloudy, medium humidity.

We did hard long sprints with nearly full rest in between.  It was made even harder for me since I did over an hour of work on my feet around my house, mowing and pressure washing, just before.
Hoka trainers on 
400m warmup, stretches, drills 
500m - 79.5 
400m - 61.5 
300m - 43.5 
Puma spikes on 
200m - 25.5
All sprints were run with a three step flying start (as usual).  Decided to let it rip on the last 200m and put the spikes on, gave Jacob a head start and almost caught him.  He was a huge motivator for me.  Was with me on every last 100m.  The first 500m I started too fast, ran the first 100 in about 14 and my last 100 was about 17.5.  The 400m felt a bit better, more even.

I look at this and think, 'wow ...  amazing how exhausting 4 sprints can be.'   Still overweight.  145.2 after workout.  Should be in the 142s after a hard workout.  But, this is really early season.   I could race a hand-timed all comers next Tues, not sure if I will.  Still planning to race in 11 days at ATL Relays.

Monday, May 14, 2018

speed endurance and speed

Warm today, clear, 85º in Sewanee but not super humid, falling to 80º by sunset.  I brought my spikes but didn't use them, also I forgot my newer training shoes and I did my workout in my oldest pair of Hoka Clifton 3s.  (I usually use an old pair to warmup and change into a new pair for the intervals). 

I felt a bit sluggish and took my time warming up.  A little heavier than last time, I was surprised to have run as fast as I did.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 50m strides 
500m - 77 (61, 16) 
'split 400' - 300m / rest 1 min / 100m - 43.5, 14.5 
150m  (3 step flying start) - 19.18 
100m (3 point stance start) - 12.75
Was surprised to beat my goal of 78 in the 500m, and good to get the last 2 sprints at a good tempo, which I timed with stopwatch. 

Last night I went to the weight room and did 2 sets of glutes and 1 set of single leg squats (which I cut short on the right leg due to a little knee pain).

145.3 lbs after workout.  Ate a lot last night.  Tonight will be better.

Saturday, May 12, 2018

event runs

Beautiful evening in Sewanee, 74º and clear, calm winds.  I wanted to see where I'm at so I tried a few event runs in spikes, including a 350m from blocks.
Hoka trainers on 
400m warmup, stretches, drills 
3 x 40m accelerations 
Puma spikes on 
2 x 40m from blocks 
350m from blocks - 48.5 (26.2, 40.5) 
200m - 25.8
It was nice to run fast but I'm dealing with some heel blisters from hiking in messed up shoes. Otherwise my feet feel ok.   I'll need to get some blister pads.  I'm ok with where I am now although a ways to go.  The way I felt at 300-350 tells me I'm barely in the 57s regarding pace.  Probably mid 57s at best.  The 200m felt ok, ran it with a 3 step acceleration.  I ran a 350 about a second faster just before Daegu, so I'm hopefully not too far off.

First meet in 2 weeks although I may run a hand time all comers on Tues week after next, for a workout.   I need to do more quality work and it seems like my feet are tolerating some limited speed work in spikes. 

144.5 after workout. 

Thursday, May 10, 2018

200 tempo, hills

It's getting warm, 77º in Sewanee this evening.  Parents are visiting, so I dropped them at the local pub for dinner and headed to the track.
Hoka trainers on 
400m warmup, stretches, drills 
4 x 200m w/ 1 min rest - 30, 31, 32, 31 
8 x 100m hill sprints ~ 18-18.5
It was hard but not as hard as the 4 x 300m the other day.  31 is a nominal avg for 1 min rest, nothing great, need to bring it to 29-30.  The hill sprints were good, really feelin' them on the walk back down. 

Time for some event runs and technique.  It's going to be hot on Sat and Mon, 86º - 88º.   I'm scheduled to do another workout with Jacob on Wed at MTSU. 

Weight slowly getting there, 144.6 after workout.  Not much of an appetite today, probably ate less than 1000 calories. 

Tuesday, May 8, 2018

speed, first time in spikes in 6 weeks

After a brief workout last night of some abs, rows, and leaps, I hit the Sewanee track for a low volume speed session. Perfect weather... 68º, clear, dry, calm winds.  I put the spikes on for the first time in 6+ weeks today... with some added gel cushioning and a plantar support in my 1/2 size large practice spikes.  I just did 3 hard sprints in spikes: 50 and 2x150.   The feet were not 100% to start after the last 2 hard workouts and last night's plyos, but I did as much as I could and ran fast.   Surprisingly fast.  I timed all my short sprints with a stopwatch to get exact times.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 50m w/ 3 step flying start - 6.46, 6.56 
50m with lean start - 6.70 
50m from 3 pt stance - 6.86 
Puma spikes on 
50m w/ 2 step flying start - 6.36 
2 x 150m w/ 3 step flying start - 18.70, 18.21 
Hoka trainers on 
300m - 42.8

I was pretty surprised at the 150s.  The last one was certainly in the neighborhood of 25 flat 200m speed.  I measured 50m of turn in lane 7, so 50m turn / 100m straight.   I put the trainers on and finished with a hard 300m, was shooting for 42 but was not sharp enough to get it.

Still hanging on to a little fat, staying about the same... but reducing.

Since I dragged the spikes out, I took inventory on the plastic risers that I've been hoarding.   These spike risers are now virtually obsolete.  They are no longer an option with the new Nike waffle bottom spike.  Except from one guy on ebay selling them for a ridiculous dollar each, they are completely unavailable.  I have 3 pairs of spikes - 2 race and one practice pair that have a full compliment of risers installed (16x3 = 48).  In addition, I have 83 new ones.  I expect they will last me through my entire masters career.  I have 4 pairs of Puma spikes, 2 race spikes that have been in rotation for 4 to 5 yrs, a practice pair, and a brand new unused 1/2 size big pair.   3 of these are the superior version (in my opinion) the Puma Bolt Evo Speed LTD which I think came out in '13 or '14.  They have the dimpled 'golf ball' like surface and run a little smaller.  I've also found a way to keep risers from breaking as easily.  After installed, I coat the spike base and riser with super glue.  it seems to help.  The "XT" or extended thread spikes made by Omni I expect will become obsolete fairly soon so I bought another 100 xmas trees.   Thanks to Running Warehouse that has supplied me over the years with free spike risers, sometimes sending me 32 at a time.  The last time they sent them, last year they said that was the end.

I found a guy on FB, a hurdler from Trinidad who was making them out of aluminum and had developed a CAD diagram for an engraving machine.   When I contacted him, he said he had retired from track so, that was the end of that.   Anyway... I should be ok for racing spikes.

Sunday, May 6, 2018

tempo 300s, hill sprints

Perfect training weather in Sewanee, save for a few sprinkles.  68º and light winds, cloudy with storms in the area.  Last night I did 3 sets of single leg squats and hip flexor machine in the gym.
Hoka trainers on 
400m warmup, stretches, drills 
4 x 300m w/ 2 1/2 min rest - 50.5, 50.5, 51, 52.5 (51.1 avg)
5 x 100m hill sprints ~ 18-18.5

The 4 x 300m with 2 min rest has been the 'gold standard'  bring-me-to-my knees workout that I go to when seriously training.   It is guaranteed to hurt every time.  The last time I attempted this was Christmas day, before I was ready, when I hurt my foot.  I did a 3 x 300m w/ 2 1/2 at 48.6 avg last Tuesday, and I was determined to get 4 x 300m today so I set a goal of about 50 and kept them fairly consistent.  The last one maxed out my heart rate to around 170.  It was really tough.  The progression goes like this: start reducing the rest time, maybe do 2:15 rest next time and try to keep the same pace. 

I've done this workout many times so it's good to look back to compare.  I did this same workout at the end of Nov. (4 x 300m w/ 2 1/2 min rest)  avg. 51.6.   Just before Christmas, I did the 4 x 300m w/ 2min rest in 51.75 avg.  Leads me to believe I'm not as in as good shape now as I was then.  Maybe in a few weeks. 

At peak fitness, like before Daegu, I was doing 4 x 300m w/ 2 min in 49 avg.   The added +30 sec rest and 2 seconds slower may not seem like much difference, but it's really significant.  A lot of it is due to relaxation, technique, and pain tolerance.

After the 300s, I hit the hill for 5 hard 100m sprints.  I'm getting there but still not race weight yet. 
144.9 lbs after workout.

3 weeks until my first race.  I probably won't try a 200m til June.  I also committed to Spokane Nationals yesterday, still almost 12 weeks away.

Friday, May 4, 2018

Volume ladder 6,5,4,3

At MTSU this evening for a volume workout with Jacob.  Cloudy, 75º with a breeze.  Happy to have Jacob to push me on this one. 
Hoka trainers on 
400m warmup, stretches, drills 
600m - 1:49 
500m - 86.5 
400m - 64 
300m - 45.5
It was a hard one, most volume in a while but not too bad since we took fairly generous (but not full) rest in between.  Not quite as fast as I did this same workout in summer '16 with my Clifton 1s. 

Happy that my feet held up for this one.  145.9 lbs after workout.

Wednesday, May 2, 2018

Short tempo 300s

Did my first sprint tempo workout today, and my second consecutive day on the track.  I needed to keep the volume down so I did just 3 x 300m.  75º and pleasant in Sewanee.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 50m striders 
3 x 300m w/ 2 1/2 min rest - 48, 48.5, 49.5 
50m - 6.40 (two step flying start)

This was a hard workout, to get that last 300m in under 50 was hard.  I could not have run a 4th.   My goal standard that I've been able to do previously is 4 x 300m with 2 min rest avg 49. I'd be happy to do 3x300m at 49 w/2 min.  My last tempo workout before Daegu was 3x300 at 47.5 w/ 2min.  48.67 was my avg today, with 30 sec more rest.

After the 300s, I wanted to do more but the right foot was hurting so I just did one fast timed 50m.

I'm taking tomorrow off from the track so I can hopefully be ready for a volume workout on Friday with Jacob at MTSU.  I'm thinking 600, 500, 400, 300 if my foot holds up.

145.6 lbs after workout.  Diet is good.

Tuesday, May 1, 2018

600, 150s, wickets

Beautiful evening in Sewanee, 73º and dry, light breeze.  Started with a hard 600m and then did some form and sprint work.

Hoka trainers on 
400m warmup, stretches, drills  
600m - 143.5 (66.5, 37) 
2 x 40m 
4 x 40m - first 20m over wickets 
3 x 150m (from 200m start) - 19.8, 20.5, 20

The 600m I intended to run 68/36 splits but went out a bit too hard, almost stopped at 500m, but gutted it out.  After a rest, I set up the wickets and worked on form.  The wickets teach high knee lift, force applied to the ground, and less time on the ground.  It is a bit hard on the feet.  That's why I did just a few.   I then did some hard 150s.   I wasn't able to hit my goal of 19, even with a 3 step running start.  I have some short speed and power work to do.

Starting to reduce, and eating better.  I know my body and know I still have fat to shed.  144.8 lbs after workout.   I want to do a workout with Jacob on Fri, so I may go out tomorrow and do a brief workout or just crosstrain on the bike.  Weights on Thurs.