150s on turf again, 300

 Quiet and placid at the Sewanee track, relatively warm 68º, slight breeze, and mostly cloudy.  I was going to do just track but after warmups, decided to stay on grass for the first part.  This 4x150m w/ 30 sec rest is about the best workout you can get in 3 min... including rest in between.  (more like 3:08 or something).  

Hoka trainers on

stretches, drills, 2 x100m 

4 x 150m on turf w/ 30 sec rest.  ~ 23.5ish

300m on track - 43.10

The 300m didn't feel too bad, it was about 60 sec 400m pace.

Definitely cancelling on the race Sat. as my parents coming for a rare visit, so my outdoor season is officially over... unless I want to drive to Columbia, SC (3 hrs east of Atlanta) Nov 21, that is the last meet I know of, except the FL Sr Games in Dec.  So,  my next race looks like it may be indoors in Jan in Birmingham.   2 open meets there last 2 weeks in January.  

143.0 after workout.  

Going to be busy, probably won't be on the track again til Sundayish.

tempo 150s on turf, virus nation

 Cool and wet in Sewanee, 55º, light winds, moderate fog with visibilities occasionally down to 80m, track and turf were wet.    A bit sore from running hard 150s with spikes last time, so I stayed on the turf today.  Pretty much have abandoned the idea of racing Sat and I'm going into 'extensive tempo' off-season mode.  Nothing real fast.  

Hoka trainers on

stretches, drills, 2 x 100m

4 x 150m w/ 30 sec rest on turf ~ 23-24.5

2 x 150 on turf - 20.23, 20.17

 

Good to get it done.  900m of volume and the tempo set was tiring.  144.5 lbs after workout.

I'm exceptionally pissed right now at American leadership and the citizens that are spreading this virus.  My state had its highest day for deaths and infections yesterday.  I had a very high likelihood to have won 2 more National Masters titles, this past summer outdoors and this early spring, indoors... but such opportunities, due to the way our leadership has handled this pandemic, and the general science-denying attitude of Trump supporters, have all but sealed our fate as athletes.  Likely there will be no national or international masters competition for the next year 2021.  And, my world leading time in the 400m this year is also tainted, because it's not a normal year, but a 'covid year.'  Although posting times behind me are some pretty fast dudes, like Benoit Z. - world champion in 2015 and 2017, Trevor Y. - Aussie national record holder and Silver medalist in Perth.  

The US just saw it's highest day of infections also on Friday, more than double the number of the April peak.  The decision on the World Championships will be made by Jan 15, right at the time the pandemic may be peaking in the US.   Slim chance they'll go ahead with it, and the ultimate indignity would be if they did, and banned the USA.  Finland has 1/20th the covid death rate of the US and I'm sure they are appalled at the way it is being handled here.  

Trump is going around the country giving super spreader rallies, one most recently at my parents retirement community, and almost no one is wearing masks.  An analysis shows these rallies are actively spreading the virus.  It's a terrible situation and the foundation for this terrible spike in infections and deaths has already been put in place, due to irresponsible and ignorant leadership, and public science denial.  Not much we can do about it now, except hunker down and avoid the dumbass super spreaders.  This is not just 'my opinion' ... it is the opinion of the world's leading medical journal:  The New England Journal of Medicine, whose article stated the Trump administration has: "taken a crisis and turned it into a tragedy. The magnitude of this failure is astonishing"

But for me personally, my colleges are doing pretty well, only about 50 infected at MTSU, and only a couple in Sewanee.  Sewanee's testing facility is first class.  And they are doing saliva tests, so no uncomfortable nose swabs.  It's very safe here, they have an initiative called 'protect the bubble.'   This university was founded in the 19th century as a refuge for people to escape pandemics, because of the isolated nature of this place.  It's a good place to be.

Stay safe my friends, it's going to be a rough winter.

Here's a photo from my 2nd Raccoon Mtn bike climb on Mon.

quality 150s

Warm Tuesday at the Sewanee track for late Oct.  Mid 70ºs, sunny, light breeze.  Actually brought my practice spikes for the first time in a while.  Good day for a little speed.  All sprints were done flying - about a 3 step running start.  First sprints in sets a little cautious, second ones - full effort.

I did the big Raccoon Mountain bike climb from the boat on Sunday and Monday.  

Hoka trainers on

Stretches, 2 x 100m on turf, drills, bands, 50m strider on track

2 x 50m - 6.47, 6.16

100m strider on turf

Puma spikes on

2 x 150m - 19.07, 18.74

Very small volume today but I needed to run fast, a little.  I thought to myself, if I can't break 19 in a flying 150 in spikes, I should forge about racing in 11 days.  I may not go anyway ... haven't been doing much resistance work or what I feel is serious training.  I seriously doubt I can break 26 in a 200m race, but... you never know.  I'm still training and am thinking about it.  If it's cold or rainy, I'll definitely cancel.

144.2 lbs after workout

'split 500' , 150s

 Cool and beautiful in Sewanee, clear and dry, light breeze, falling into the upper 50ºs by late afternoon.

Been since Tues since I've been on the track, but on my feet a lot doing projects.  Didn't sleep much last night and this workout just felt hard.  

Hoka trainers on

stretches, drills, 2 x 100m warmup on turf, bands, drills

'split 500' - 300m - 44.9 / 90 sec rest / 200m - 30.4

2 x 150m - 20.4, 19.7

Was happy to get this one in.  I didn't run that 300m or anything else particularly fast, by design.  

Planning on the big bike climb at Raccoon Mt. tomorrow, so I'll sleep well tonight.  

Getting my weight under control, 142.7 after workout.

Tentative on the Oct 31 meet.  

Tempo 300s

 65º and sunny with a light N wind in Sewanee.  I did the first 4 x 300m tempo in a while.  I ran pretty slow, just wanted to get it done and complete the workout.

Hoka trainers

stretches, 2 x100m, drills

4 x 300m w/ 2:30 rest - 51.5, 51, 53.5, 53.9

150m - 19.82

This workout is always hard but today not brutal since I kept it cool, running rather conservatively, just wanting to complete the workout.  I added a 150m at about 85%.   

Starting to get my weight under control, 143.7 after workout.  

Really dubious about opportunities for any racing this indoor or spring outdoor season.  I really think  the World Championships will be canceled because the time they will be deciding is in January - right in the middle of the next wave.  The Finland government I think will be cautious as they've handled the pandemic far better than the US, so I expect it to be canceled.  The US has 10X the death rate per million population compared to Finland.  

I really should race in AL on 10/31, might be my last opportunity for a while.  I'll get to race the world 100m leader in my age group, Lyon is supposed to be there.  Would be a good race.

  

tempo 100s on grass, 150, 200

 Happy to have the track today without the football team out there.  Also was able to avoid the rain surprisingly.   66º, cloudy and breezy. 

Hoka trainers on

stretches, drills,  2 x 100m warmup

8 x 100m w/ 30 sec rest on turf ~ 16s

150m - 19.32

200m - 26.88

The 100s were tough but ok.  After a rest, I ran a good hard 150 and 200, into a light headwind.  Surprised they were that fast.  A decent amount of volume, 1150m.

A bit heavy... 145.8 after workout.  That'll change.

Rain coming, Sat and Sun but beautiful weather next week.  May even do the Raccoon Mt bike climb as soon as Monday.

tempo 300s

 Amazing day, 69º bright sunshine, calm winds.  I didn't have much time today so that meant a tempo workout - which means some suffering.

Hoka trainers on

stretches, 2x100m warmup, drills

3 x 300m w/ 2:30 rest - 48.80, 48.30, 52.81

100m strider on turf - 14

The first two 300s were fine, and even the 1st 100m of the third one, but the last 200 of the third one involved some significant suffering.  

Finished with a 100m strider on turf.  

Beautiful weather til late Friday, then Sat., remnants of Hurricane Delta is forecast here, so may workout Fri instead of Sat.

144.4 lbs after workout.  A little soft but not too bad.

Tempo on turf

 Crisp and cool, mid 50ºs by sunset in Sewanee on Sat.  Stayed on the grass.

        Hoka trainers on

        stretches, drills, 2 x 100m strides

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

        3 x 100m on turf - 13.50, 13.10, 13.17

Did bike climb Thursday, and resistance bands Fri.  Need to be a more consistent with my resistance work.  

This Tue / Sat track schedule seems good, cross train Fri, Sun, Mon

145 lbs after workout.