Speed and assessing

Nice evening, 80º and light breeze.  I felt good tonight, finally feel recovered from my race on Sat., and thought by some chance I might consider racing this weekend, but decided against it.   Can't expect my short game is going to improve in 2 workouts.

Hoka trainers on 

Stretches 

4 x 100m striders 

stretches, drills, bands, massage 

50m - 90% 

2 x 100m - 13.25, 13.16 

Puma spikes on 

sprints from blocks from the 200m start on the turn: 

2 x 50m - 6.63, 6.76 

100m - 13.01 (6.68, 6.33) 

Hoka trainers on 

400m - 60.38 (28.68, 31.70)

My short stuff has been remarkably consistent, not fast enough.  I should be able to break 13 on the turn from blocks in a 100m, since I ran 12.4 on the straight in training shoes last March, with a tail wind ... but still.    I'm not running that fast in the short game right now.  I need to up my resistance work, maybe some plyos, and maybe some aggressive hill sprints.   But, I can't keep putting on the spikes every workout and go all out, it's too risky.  Just some hard training and try it again.  I've got to be able to go 19 flat or less in a 150m, that means 12.6 or so in a 100m on the turn.

I took the spikes off and ran a fairly hard 400m, not all out, but fast enough to make me feel like I did  something.  I don't want to lose the 400m fitness I have, so I'll keep on training the speed endurance but do more fast stuff.  Also more attention to form.   I think I could break 26 in a 200m right now, but I'd like to get back to 25 low if possible.  Ran 25.3 twice in '18. 

141.1 lbs after workout.

speed

Returning to the track Tuesday on a nice evening, mid 70ºs, calm to light winds.   I wanted to work on speed with the idea of a possible 200m race soon, but I don't think this coming weekend I'll be ready after just one more workout.

Hoka trainers on 

stretches 

3 x 100m strides 

stretches, drills, bands, massage 

200m crouch start from the line - 27.50 

Puma spikes on  

2 x block starts 

50m from blocks - 6.63 

155m from blocks - 19.82 

50m from blocks - 6.62 

155m from blocks - 19.82 

50m from blocks - 6.80

Hoka trainers on 4 x 100m  on turf w/30 sec rest - 14.9 - 15.3

I had intended to run 150s from blocks and was disappointed at the time, until I realized that I was really running 155m.  So, the 150s would really have been somewhere around 19.17.   This time would be about a 25.8ish pace... not really where I want to be.  I really need to be 19 flat or less if I want to confidently run in the 25s.  Weird that my times were so consistent.  I put the trainers back on and  finished with a short tempo set of 100ms with an emphasis on form. 

I'll probably wait a week before I try a 200m.   I hate to miss next week's meet after looking at who is showing up.  This meet is crazy... World Champion Steven Gardiner is on the list to run the 400 (43.45) and 200 (19.75).  African record holder and 60m World Champion Murielle Ahoure (10.78) in the 100m, Erik Kinard in the high jump, and a host of other pros including Shakima Wimbly, Jessica Beard, Mirolake Akinosun...

...But, I'd hate to drive 5 hrs and run a 26 in the 200m.  I think I need more training, some resistance work, and speed.  So, I'll probably wait til the Aug 8 meet.    Since I didn't do much Sunday and Monday, I might be sore tomorrow.  Probably swim and do resistance work tomorrow.

141.8 lbs after workout.

First race in 2 years: Meet report - American Track League Open/Masters

My M60 debut went ok today, made it all the way around the track without getting hurt.

57.49 - 400m

Actually a decent time, 0.01 faster than I ran in Spain in my disastrous semi-final.  I feel ok about it.  This time would have medaled in the last 2 WMAC World Championships in the M60 age groups, and I think I can go faster (we always do!), since I've barely done any speed work this year.

I really liked this meet.  Being a masters and open meet, there weren't that many people, so little danger of the virus.  Lot's of room to be away from people, and the conditions were great.  A brand new surface IAAF red track, no wind, and not too hot.  It did not rain on the track but nearby rain showers cooled the ambient temperature down and with a 6:45 pm start time, I think it was only about 80º ... which for Atlanta in July, is great.

It was an odd trip because of traffic.  I was on schedule but lane closures made it so it took me almost an hour to drive the last 15 miles.  I got there an hour before my race, so it was cool.  I found a great spot behind the bleachers where I could take my mask off and warm up, stretch.  Unfortunately, I got stung by a wasp in the calf muscle, but it didn't affect me.

Due to scratches, I almost ran alone but they combined some heats and it was just me and a guy in his 20s in lanes 5 and 6.  He stayed about 15-20m ahead of me and pulled away down the stretch finishing in 51.  I was the oldest runner at the meet, although Dave H. (M50) was there and would have been close to me in time, but he scratched.

Overall, I felt pretty controlled the whole way and even perhaps a bit conservative on the front end.  Emma's son videoed my race and I estimate my 200m split wasn't much faster than about 27.

It was cool seeing some elites there.  In the women's heat before me, US women's champion Shakima Wimbly was racing Courtney Okolo.  Shakima DNF'd at 300m, I think she didn't want to take a loss.  Elites pros like these 2 are just people like the rest of us, the guys had no idea who she was, just another track chic...  a tall fast one.  I also saw Jamaican Natoya Goule run a 2:00.46 800m.  She's a 3X NCAA champion and took 6th in the World Championships last year in Doha.  She ran her first 400m in 58, wow.

Anyway, they have meets there all next month, almost every weekend.  Perhaps I'll try another 400m, but next week, thinking about maybe the 200m. 

starts and stretches

Mid 70ºs and humid after a rain shower, track was a little wet but fair skies.  Went to swim today but got caught in a driving rain storm and left.  Didn't want to do much today.  Felt sluggish at first but better after warmups.  Tried out my meet spikes a little, still had remnants of red track in the spikes from the last race I ran in Spain.

Hoka trainers on 

stretches 

3 x 100m warmup 

stretches, drills, band work, massage 

100m stride 

Puma spikes on 

2 x block starts 

3 x 100m from blocks from lane 2 on the turn - 13.20, 13.09, 13.17 

2 x block starts 

The 100s on the turn were right on 400m race pace.  Probably mid 26 pace, perhaps a tad too hot for my level of fitness, but somewhere near where I should be.  If I run 26 high, I need to run 31 or less for my last 200m.  I tried both spike pairs, one that I have configured for 100/200m, and the ones I have configured for 400m.  I liked the way the 200m spikes felt on the turn, but the 400m spikes were more comfortable.  Times were similar.  Probably wouldn't make much difference.

This meet is going to be a challenge because everyone I'm racing will be way ahead, a bunch of 20-something yr olds and me, a 60 yr old.   The way the seeding is going I'll probably get lane 2 or 7.   The meet is a collection of mostly college guys, post grad elites, and a few masters.  I'm the only masters running the 400m.  Shakima Wimbly, US women's National Champion is entered - one of the few women in the world capable of running under 50.  Olympians and international elites are showing up, coming from everywhere because it's the only meet series going on right now in the US.   It should be a cool meet.  Happy to be racing again.

140.8 after workout.

Speed n spikes

Today felt pretty good but, didn't work exceptionally hard.  Breezy and warm, but not hot, about 81º.   It's been a reasonable summer so far, not yet reaching 90º here this month.

Today I just felt like I needed to run a 400m.  Not all out, but fast, so I aimed to do a negative split 400, and it was... just barely.  Pretty much even split.

Hoka trainers on 

stretches 

3 x 100m strides, stretches, drill, massager, roller, bands 

50m - 7.0 

400m - 59.56 (29.87 / 29.74)  (14.62, 15.20, 14.37, 15.37) 

Puma spikes on 

2 x block starts 

2 x 50m from blocks on the turn - 6.96, 6.85 

150m from blocks 100m on the turn - 19.82 (13.29, 6.53) 

100m from blocks on the turn - 13.09

I did all the sprints from blocks with the aim of getting into a relaxed 400m pace, not all out.  I ran the 400m in trainers with the idea that I'd run the second half with hard effort at race pace.  I'd certainly be pleased running the second 200m in sub 30 as I did today (29.74), especially if I could do it after a 27 sec first 200m.

Here's a milestone ...
Weight after workout: 139.6 lbs.

I think this is the first time under 140 lbs in several years, possibly since 2012.  Been living on grilled chicken, salad, milk chocolate, almonds, watermelon, and cappuccinos with protein or collagen powder. 

300, 200s

Mid 70ºs, calm winds, fair skies, and surprisingly dry at the track... surprising because it rained at my house 6 miles away, first rain in 5 days.  I wanted to run race pace today to get a feel for where I am.

Hoka trainers on 

stretches 

3 x 100m warmup 

stretches, drills, bands 

2 x 50m - 6.9, 7.0 

300m (turn-straight-turn) - 41.51 (12.88, 13.66, 14.97 / 26.54, 14.97) 

200m - 26.72 (12.72, 14.00) 

200m - 27.43 (13.75, 13.68)

OK time for the 300m in trainers (w/ a 2 step rolling start),  similar time I ran in an event run from blocks and spikes back in March (also from the 400m start).  Not happy with the way it felt, too tired at 300m... would be hard pressed to get the last 100m much under 17.  At that pace, I need to get the last 100m in under 16.5 to break 58.  Possible, but could go either way.  My 2nd turn was slow and clunky, needs work... hopefully would be better in spikes.  

The 200s were about 400m race pace.  2nd one tried to run negative split since my first one had  lopsided splits.  Just don't feel as if I've done enough to run a 57 400m, but I guess we'll see. 

There are meets scheduled all through Aug and 1 weekend in Sept., so I could try again, and get in a 200m and a 100m.   This meet is only Open and Masters so it will be really very small.  Some elites have been showing up.  Ryan Crouser, Olympic Gold medalist in the shot, was there last meet and made the longest throw in the world this year (71'5").  So far, no Masters 400m runners signed up so I may run with the elites, all 47-50 seed.   

I'll probably do a good hard workout on Tues, and an easy one on Thurs.  

141.1 lbs after workout.

tempo 200s, 150, blocks

Warm, low 80ºs, humid, calm winds.   Took a while to get loose but felt good once I did.  Yesterday, I did the Raccoon Mtn climb from the boat with Roya, so I've had 2 days rest from the track.

Hoka trainers on 

stretches 

4 x100m warmup 

Stretches, drills, band work 

4 x 200m w/ 1 min rest - 30.3, 30.5, 32.3, 30.6  (30.9 avg)

Puma spikes on  

5 x 20m block starts 

150m event run from blocks - 19.92 (13.25/6.67)

The 150m event run was intended to be about 400m race pace.   First time in spikes in a while, not full speed, but controlled and relaxed, about 26 high 200m pace, right about where I intended to be.  Shooting for splits around 26.8/30.7 or better.   Still a little conservative, not all out yet, maybe by Sunday.  No sign of any ham issues.

The 200s were a good sweaty workout, and just slightly faster than the same set I did a month ago.

140.3 lbs after workout.  Lightest in yrs.

I guess I'll register for the meet next weekend.

turf tempo

Back at the track on a nice warm clear evening, mid 70s in Sewanee.  I decided to be conservative, preserve and protect by staying on turf tonight.   I didn't push anything, and the ham feels fine, it just takes time to build up trust in the body after a strain, before I let it fly at full speed.  It's a gradual process.   I'm thinking by Sunday, some 300m event runs at 400m race pace, and some blocks.

Hoka trainers on 

stretches 

4 x 100m strides 

stretches, drills, bands, roller, massage gun 

4 x 150m w/ 30 sec rest -  23.3 - 23.5 

3 x 150m w/ 30 sec rest - 21.5, 22.5, 23.5 

stretches, roller

Was going to do more, but it felt good so I kept it light.  Extended my usual 3x150 w/30sec to 4x150 w/ 30sec on the first set, cautious speed.  Tomorrow, will do more strengthening band work and a bike ride.

Up a lb to 141.9, so I ate really light today. 

volume tempo

First track session on one days rest and it was a big one.  Beautiful day in Sewanee after the morning rain, 73º and sunny, calm winds at the track.

Nothing fast today, ham still a little sore, but no hint of problems today while running.

Hoka trainers on 

stretches 

400m warmup, stretches, drills, roller, band work 

50m strider 

3 x 300m w/ 2:30 rest - 48.53, 48.83, 49.87 

3 x 150m on turf w/  30 sec rest ~ 24 

'split 400' - 300m - 45.85 / 1 min rest / 100m - 14.96 

100m strider on the turn

Best volume workout in weeks.  Wanted to do 4 x 300m but my last 300m would have been mid 50s.  But I think I made up for it with a bit more volume.  About 2000m in total.

We'll see by tomorrow how the body tolerates this.  Feel ok now.  Hopefully running 400m race pace by next weekend, and if so, first race on 7/25.

Weight is good: 140.9 after workout.  If I can get below 140, it will be the lightest I've been in 8 yrs.

turf 150s, 300s

Perfect weather, mid 70ºs and mostly clear, light winds, track to myself.   I did some cautious sprints tonight and it went well, although not particularly fast.

Hoka trainers on 

stretches, drills 

3 x 100m strides 

more stretches, drills 

3 x 150m on turf w/ 30 sec rest ~ 24 

2 x 300m on track - 46.96, 46.35 

band work

Last time I ran, I felt a little pain in the ham so tonight I wanted to be sure to not push it.   If I reinjure the ham,  I won't race for a month.  So, I kept my speed to no faster than 14 high 100m pace.  I hadn't run on the track in weeks and it felt good to run some 300s, smooth, under control, not pushing real hard, probably about 62-63 400m pace.  I do think this every third day and lack of speed work has compromised my 400m fitness somewhat.  With all the biking and swimming, I'm definitely fit, but that doesn't mean '400m fit'. 

After this workout, I really felt like I could do more tonight, but it's alway that extra one where injury sometimes happens.  So, happy to walk away in good shape and get back out sooner.   I did some band work on my ham and felt only a very slight soreness still.  I did some good massage with the gun and a bar afterward.  Should be running fast in a week.   I may go out again on Sunday if I feel ok. 


140.8 lbs after workout.  Lightest I've been in a while.

150s / hills

Late update... this workout was on the Tuesday the 7th.  Besides this workout on Tues, been a climbin fool on my bike.  Two trips up Roark's Cove Rd on Sunday and Monday, and 2 climbs up Raccoon Mountain Wed, and Thursday.  Been on the boat for a couple days.  The TN River Gorge was as awesome as ever.

Hoka trainers on 

3 x 100m warmup, stretches, drills 

3 x 150m on turf - 22.9, 23.03, 24ish 

3 x 200m hill sprints - 43.6, 43.6, 44.07

I ws intending not to push the 150s too hard as my ham is still healing.   The first 2 were fine and faster than I expected so I tried to push the last one a little faster and started feeling the ham injury, just a little, so I pulled up to a jog. 

The 200m were wicked and faster than my previous.

After getting home, weighed 142.5 after the bike climb and all the unloading of the boat.   I'm going to do some prehab tonight and hit the track tomorrow evening.  Still on the every third day of running schedule.  Will need to ramp up soon if I'm going to race in 2 weeks. 

hills, bands, surreal 4th

After two days off the track, some cross training on the bike and swimming across the lake, I was back to the track on a surreal July 4th in Sewanee.  It was a humid 76º this evening.  I say surreal because there surely has never been a 4th of July in Sewanee like this.

Sewanee is a small town that usually has a BIG traditional 4th of July celebration that goes all day long and brings people in from afar.  Starts in the morning with silly pet shows and pie eating contests, a crafts fair, afternoon parade, campus tours, and fireworks.   But today, not one person to be seen, not one fire cracker, not kid on his bike, no walkers, nobody.  The track stadium was all mine. A private athletic paradise. 

After a sweaty warmup, some strides, and some resistance, I realized my ham was still sore so I did what I often do to get a good workout in this situation.  I went to the steep on Roarkes Cove Rd to run some hills.

Hoka trainers on 

4 x 100m, stretches, drills 

band work - hams, more hams, quads 

2 x 100m striders 

band work - hams, more hams, quads 

100m hill sprint 

3 x 200m hill sprints 

band work - hams 

100m strider

Yes, the ham is still sore and there is no way I'd be ready to race in a week.  Good thing about this new meet series.

I tested out the hill with a moderate 100m.  It was fine, so I got down to business and ran 3x200m, each one a little faster.   200m on this hill is a bitch.  The last 50m are the steepest.  Running all out, I'm lucky to break 40 on this 200m hill, today was happy to run 46, 45, 44.  It's about the same as a hard 300m, but a bit more muscular fatigue.

I'll probably continue with the hill and turf workouts for the next week, on the track every third day, and will continue to aggressively cross train.  I'm planning to swim about everyday and bike.  Planning to do the big hill at Raccoon Mtn. this week from the boat, same exact thing I did last yr on my Bday.

142.2  lbs after workout

New meet series, change of plans

I've decided to wait a little longer before my first race.  Probably another 3 weeks.  The AL meet next weekend would not be ideal because of the morning schedule and because I've lost a little time due to a slight ham strain - which is pretty much gone now.  Today will be my third workout going on an every third day schedule.

Everything looks good about the RSS/American Track League series: the schedule, number of meets, venues, and covid-19 precautions.  They also state: USATF Sanctioned

- Schedule - seems that they are running elite, masters, and open in the evening beginning at 6 PM, which is perfect for me since it is 2 hrs away and I usually run in the evening.
- Meets - They say they plan to have one every weekend beginning July 11, a total of 9,  although they have just 3 registrations open on Coacho, July 11, 25, and Aug 1.  (Sometime these meet series get too ambitious and end up cancelling meets due to lack of attendance).  I hope this series doesn't fold.
- Venue - Life University in Marrietta, GA.  Track is brand new, IAAF proportions, just resurfaced red track, north and away from the city of Atlanta in an area surrounded by woods.
- Covid-19 precautions - only running events in lanes.  100, 200, 400, 800 w/ 4 turn stagger.  First time I've ever heard of an 800 run in lanes.  All competitors and spectators wear masks except when racing.  Since there are a reduced number of events, the meets should be short, less waiting.  

Their list of competitors for next weekend is small, mostly kids, just a couple masters, but a couple of elites as well.  They don't seem to be super organized, as one release said they're going to do nine meets but their poster (both below) just has 3 meets listed.   I'm only going to assume the 3 meets. 

Although I could probably be ready to run by the 18th, I will likely wait until July 25 to race because I want to be confident I'm at 100% or as close to it as I can be.   I'm fit now and down to race weight.  The next 3 weeks of protective training with most volume on grass, and only speed work on the track, increased strengthening/ prehab... I should be good to go for my M60 debut.  With this series slated to go through early Sept.  I'd like to go to multiple meets at this venue, so no point in risking injury.

The new Life University Track, Marietta, GA.  It is an IAAF track, not the usual equal quad track you more often see:

150s and a tweek

Cool for July, 72º and partly cloudy.   Been some rain so, a little moist.   Got rained out yesterday so last two workouts have been on 2 days rest.

Planned to do the same workout as last time, and then some blocks but push it even harder.  Unfortunately, on the 6th and last 150, 20m before the end, I tweeked my left ham.   First ham issue I've had in a while.  I don't think it's too bad, recover in a few days, not weeks.  Will know more tomorrow.  It was a wake up call to tell me I need to do some prehab and strengthening, which I've not been doing enough of in the past week.

Hoka trainers on 

4 x 100m warmup, stretches, drills 

3 x 150m w/ 30sec rest - 20.26, 21.96, 21.74 

3 x 150m w/ 30sec rest - 20.30, 21.43, DNF

I brought out the blocks, so in trainers I did a few low power starts, just a few steps.  I hope this ham gets better in a few days, so I won't miss any workouts and my first meet in 10 days away.

Feeling pretty fit at 141.9 lbs

M60 pose