overdistance 600, 500, 200

Warm today in Sewanee with rain showers. Bushes are showing spring blossoms about to burst.  After the rain the temperature rose to the mid 60ºs making it a rather good day to train shirtless.  I did overdistance, nominal times, nothing fast.  I finished with a relaxed 200m at what would be somewhere about race effort for the 400m.  Three days off the track has been good for my foot.  

Hoka trainers on 

stretches, drills, 2 x 100m warmup

600m - 1:43.79 (32.06, 35.38, 36.35)

500m - 83.06 (14.66, 16.09, 17.00, 17.97, 17.34  / 47.75, 35.31)

200m - 27.43 

Every time I do one of these workouts I think, 'I'm not ready to race a 400m'.  It's a process, a long season that will continue through August, 5-6 months.  I can't be too impatient and expect to run 57 in my first race.  I didn't take full rest between these intervals, needing to get it done before the lacrosse game at 3.  These aren't 'all out' efforts but I did run the last 100 of the 600 and 500 pretty hard, like 17 low.  Still a second+ short of my goal times on these sprints.  Aiming for 1:42, and 82.   Faster than last time in the cold but a little short of same workout on 2/9 where I took full rest.   Full rest after a 600m can be 30+ min.  I usually try to wait for my heart rate to go down to 120bpm or less before starting the next interval.  Didn't do that today.  After my workout, 30+ min later after I got home and laid down, my heart rate was still over 100bpm, which is typical.   That's how taxing these long sprints are for an old man.   The afterburn continues burning calories all day.  

 I really felt a good burn in my glutes after the 500m.  Last night I did 7x35 on the glute machine with 270 lbs.  I've been upping the sets and resistance with these.  Due to the shape of the new dumbells, I can't stack as much weight as before, so I've had to compensate with better form and resisting the negatives, rather than letting it drop and doing the reps as fast as I can.

Again today, I was considering going next weekend to VA Beach AAU meet.  But, instead I'm going to try to get into the Berry College meet on Sat.  It would be less disruptive to my training schedule and I'll see what everyone does at that VA meet and have some times to beat when I get to Louisville on 3/20.  Conditions at Berry could be tough.  Storm forecasted to move through Friday, and Sat is supposed to be cool, windy, low 50ºs.   The Berry meet is not generally accepting unattached so it's possible I may not get in and not have a meet before March 20.  I just hope the coach lets me in.  I could use a time trial to see where I am.  WL right now is 58.60, so that would be a good goal if I get in.  

143.0 lbs after workout.   Still have 3 lbs to lose.  

Tomorrow, I hope to get the Moderna vaccine #1.  

Not racing Saturday

This all ages meet on Saturday is too crazy.   Too many people, they let it get too big, hundreds of kids.  Guess how many heats of the 200m alone?  Guess!  I'll put the answer at the end. 

The weather in Marietta looks ok, small chance of rain and 70º but I'm not going to risk racing in meet with several hundred kids, and a handful of masters and open.  In Sewanee, a very rainy period is coming up.  100% chance of rain tomorrow Friday, so I'm going to probably try to do my workouts Sat, Monday, and Wed morning before work.  I'm hopefully getting a covid vaccine finally on Sunday.    I'm really focused on running the 400m on the March 20th indoor meet in Louisville, which I entered.   I'm going to try and get in the Berry college meet next weekend, but chances are slim.  They generally don't let unattached in college meets these days.  Maybe getting a vaccine will help my cause.  If I don't race at Berry, there aren't a lot of option except these massive all ages meets which suck.  There really is no urgency, we have Nashville Masters Classic in May, and nationals probably in August.  

A meet this weekend would disrupt my training schedule anyway, and it's already been disrupted with the snow days last week.  So, hopefully a short break in the rain on Sat so I can hammer out some intensive tempo or over-distance.   I'll be in the gym Fri, Sun.  I know the speed is there, I need the speed endurance and pacing.  My weight is getting close to race weight, eating very well.  Tonight, I had a craving for steamed kale and fresh tomato garlic salsa, followed up by some tuna for protein.   I'm down about 2 lbs solid.  Should be race weight in a week. Should start weighing out at workouts under 142 soon.  

OK.... I shit you not... the Masters 200m, in which I drew lane 3 this weekend, is heat # 46 of 46 heats of the 200m.  Think about that.  46 heats of the 200.  That's crazy.  There's also 45 heats of the 100m.  I'm not going.    

sprints from blocks and tempo on turf

Today, I was noticeably sore from the Sunday track workout, and the 6 sets of glutes I did on Monday night.  But it was a beautiful day,  61º light winds and sunny.  I brought my blocks.   It went ok, but not like Sunday.  I did numerous block starts and my reaction times really sucked.  Many were over .25.   One thing I noticed is if i measured my reaction from my hands instead of blocks, I get a quicker reaction time.  I did several starts with spikes but only one sprint since my foot started hurting.  All sprints starting from lane 5 400m start (50's and 100 on the turn).

Hoka trainers on

stretches, drills, 2 x 100, bands

numerous starts

50m relaxed, rolling - 6.60

50m from blocks - 6.81

100m from blocks - 12.54 (6.25, 6.27)

Puma spikes on 

200m - 26.10

Hoka trainers on

4 x 150m w/ 30 sec rest on turf - ~ avg 24.4

The 12.54 100m in trainers from blocks on the turn was the sprint of the day.  The first 50 out of blocks in 6.25 is certainly PR level, somewhere around 7.70 60m pace (again, on the turn in trainers).  

I put the spikes on for a hard 200m out of blocks, it didn't go too well, I got out pretty fast but tightened and lost form near the end.  26.10 with reaction would be 26.35, not particularly fast.  I accidentally erased my 50m splits.  Would have been interesting.   My foot was hurting after that so I rested, applied some Deep Blue, and put my cushy socks and trainers on and ran a 4x150 tempo set on turf to complete the workout.  

Still thinking about racing a 200m on Sat, but at this point, dubious about breaking 26 first time out. 

Getting lighter ...  142.8 after workout.  One of those days where my weight has fluctuated 5 lbs in a less than a day, probably from eating raw vegetables and fruits.  Went to bed at 147.8.   

Speed, hills

Speed?  You betcha.  53º and sunny with a SW wind gusting occasionally 10-15mph, so today, I did short speed with a tailwind.  My times were fairly ridiculous considering in trainers.  Must have been the wind, my training, and my lower weight.  *I did all of these sprints with an 8-10m flying start - 3 or 4 steps .... but still...   I started with an easy cautious 50m, then I let it fly.  I did 50s, 100, 150s and marked and timed each 50m segment.

Hoka trainers on

stretches, drills 2 x 100, bands

2 x 50m - 6.54, 5.88

100m - 11.95  (5.82, 6.13)

150m - 18.38 (6.06, 5.98, 6.34)

150m - 18.71 (6.19, 6.03, 6.49)

2 x 200m hills - 40.3, 45

I don't recall running a 150 this fast, even with a rolling start.  Like I said, it was wind aided but still a confidence builder.  

Since I'm on the track only 3 days/ week, I have this feeling that I have to do something to complete exhaustion every time I go out.  Well, the 200m hills did that today.  On Roarkes Cove Rd., the last 50m is the steepest, so by time I hit the last 20m, I'm barely moving.  I did the second one without complete rest and it was brutal.  I had to rest for a few minutes before I could walk down.  Still hurt while I was driving back... I felt the lactic burn in every part of my lower body from my calves to glutes.

I have upped my protein and have been doing the glute/ham sets at the gym, really watching my diet also.  

It looks like I'll have that just that one indoor Masters meet on March 20th in KY.  Other opportunities to race are: Marietta on the 27th - in one week.  Weather doesn't look too great.  54º, cloudy, and 50% chance of rain.  I'll register but may cancel if it's raining.  I'd just race the 200m in that one.  There is a college meet at Berry the following weekend on March 6, I may not be able to get permission to enter that, but I'll try.  If so, that will be my first 400m race.  The indoor meet on the 20th has a peculiar schedule that will probably prevent me from doubling because the 200m is before the 400m, which is odd.  Also, there are all ages meets in Atlanta on March 13 and 27 but at rather poor HS tracks.  This Atlanta are TrackLab series continues through April to May 1.  No shortage of meets.  

Also, I bought a cheap pair of used Adidas Adizero sprint spikes on Ebay to try out.  Doubt I'll change from the Pumas, but will give them a try in training.  

143.3 lbs after workout.

tempo 300s

Still freezing, but quite nice at the track with bright sunshine, light NW wind and 30º.  The sun made all the difference.   This workout was the best I've had in a while, not particularly fast but my foot felt fine, and I completed the tempo set.   Despite the cold weather, there was steam coming off the drying track and the trees around the track and all over town were stunningly beautiful from yesterday's freezing fog and sub freezing temperatures last night and today.  The contrast between the bright blue skies and the white crystalline trees was amazing.   It was about the warmest freezing day I've ever trained in.

Steaming track

Speaking of tempo workouts, I asked this question to the Masters Track FB Group:

Of the 3 variables in an intensive tempo set: speed of reps, rest time, and total volume (number of reps) ... which is the most important to NOT compromise when working over a season, or as a masters athlete ages and gets slower? How do you prioritize these variables? For example, give up a rep and run a little faster, or maintain volume and reduce speed and/or increase rest?

For me, I try and prioritize volume.  That's what I did today.  I was determined to get 4 x 300m w/ 2:30 rest.  And I did.  I knew it would be slower than I ran on a warm day in Jan., but really only a fraction of a sec slower on avg.  

Hoka trainers on

stretches, drills, 2 x 100m

4 x 300m w/ 2:30 rest - 51.50, 51.29, 52.41, 51.68  (avg 51.72)

Assuming race pace for me is about 41 for a 300m split in a 400m race, 51 would be about 80% speed, the low limit for intensive tempo.  So in theory, I should increase rest or decrease volume if I can not average under 52.  But, at this point of the season, I feel it's important to prioritize volume, as long as the avg speed is close to 80%.  This is not a real popular opinion.  Most sprinters would go with quality over volume.  As I approached the World Championships in '17, I did just that, went to 3x300m but faster.   

Today, I was determined to complete 4 reps, so instead of starting my first few reps in 49, I went 51.  It worked.  I was able to maintain a relatively consistent pace throughout and the total avg was just a fraction slower (0.36) than the set I did in January on that warm day.   In that set, my last rep was 54.75, which dragged down my avg and was much slower than 80% speed.   

Best about this workout is that my foot felt fine.  

One of my main challenges is presently weight.  I was about 145 just before workout and I forgot to weigh myself after this workout, but I'm hanging in a daily range generally between 144-147, give or take a half lb.  Back in July, in the 2 weeks before my 400m race, I was weighing 141 lbs after workout.   I know my body and I know I'm carrying excess weight, but I know what to do.  

Overdistance 600, 500

 I usually don't run 2 days in a row but I had this day off and the weather was good.  37º and sunny, with little wind felt like summer compared to what it has been.  I trained in a T shirt and shorts.  The track was soggy and traction would be an issue so I thought it'd be a good time to wear my brand new pair of Clifton 3s.  They felt really good but there still was a little slippage.  

Hoka trainers on

stretches, drills, 2x100m

600m - 1:45.28 (32.93, 35.44, 36.91)

500m - 83.72 (47.35, 36.37)

Slow times, but glad to get it in.  Wanted to do more but didn't want to wreck my foot.  

Since I have the week off due to the weather, I'll be in the gym tomorrow night and back on the track Friday... maybe.  Friday is supposed to be very cold, 20ºs and windy, but some sun.  Sunday and Tues, much warmer.  This week may be the effective end of winter as the forecast is to be a warming trend with temperatures being in the upper 50ºs by middle of next week. 

I probably should go back to some turf training to save my foot.  There is an opportunity to race again on the Sat the 27th.  Not sure about that.  If I'm going to consider it, I should probably try to run fast on Tues., to see whether I'm close to ready.

144.4 lbs after workout.  

  

Gym, in between storms

With temperatures at 12º and the track snow covered, I had the Fowler center gym and indoor track to myself last night.  Despite cancelling classes, the gym was open it's usual hours to 8PM.  The main roads weren't too bad, especially in comparison to the roads in the NY I grew up driving on, and my truck does extremely well in 4x4, a mode that I've been driving in for a week.  

Last night I did numerous blocks starts with spikes and ran 3 x 50m sprints from blocks, best one was 6.7.  My start reaction times on my Sprint Starter app again averaged about 220ms, with some below 200ms  (0.2 sec).  I was a bit hobbled with a sore foot, but it feels better today and I have a small window of opportunity this afternoon before the next storm comes where I may be able to run a little on the track.  Not much, maybe just a 600m or something.  The sun should melt the snow on the track by mid afternoon before the rain and snow come.  It will still be cold, just above freezing.

I saw the track team there, it looked like an exercise class.  No running.  They can't compete this season as the college has forbidden away meets and do not plan to hold any home meets.  Sad for them.  

At the gym, I found I could use the new dumbells to add weight to the glute machine as I've done before, last night I added 70lbs, will try more next time.  I also get a workout carrying 50-70 lb bags of firewood up my stairs.

Will be back at the gym tomorrow night, and hopefully on the (wet) track in a few hours.  

This is what it looked like yesterday at the track.

4 x 300m, continued tough conditions

Sunday was like Friday today in Sewanee, except a little worse.  30º, dense freezing fog, visibility about 40m and a north wind made it feel much colder.   Rime ice was clinging to everything off the ground, fences, trees, lacrosse nets, etc....  It was actually very beautiful.   Although the track was wet, it is porous and remained unfrozen, except in spots where it was dirty.   In the silence, I could hear trees and branches coming down near and far.   

I decided to not do a tempo workout because I didn't want to be out there that long in the conditions.   I ran faster than tempo workout pace and warmed up in my truck between reps.

The workout started out hard but ended better.  Sort of a learning experience. 

Hoka trainers on

stretches, drills, 2 x 100m strides

4 x 300m - 44.30, 45.29 , 45.63,  44.35

The first 300m felt terrible.  Way harder than it should have for the time I ran.  I was very discouraged.  Almost quit.   The second one was hard but I loosened up on the last two and they felt easier.  I was so cold and running tense in that first one, expending too much effort, started out too fast.  Also, tried eating a piece of toast 2 hrs before I went out.  Bad idea.  Made my stomach feel bad.  By the last rep, I was warmed up and ran relaxed with much less effort than the first rep which was about the same time.  All were slower than race pace, probably 61-62 400m pace.  If it weren't for my foot, I would have run a 5th.

Really need some form work.  NOT ready to race a 400m.  Don't think I'll go to GA on Sat to race.  It's supposed to be in the upper 40's with a head wind, so I'll wait a bit.  It's not been a good training week.  At least I got to the gym last night and did an extended stairmaster session (26 min) and some leg work.  

145.3 lbs after workout.  Going to need to eliminate the chocolate.  

Next workout on Tues may be indoors.  Winter Storm Warning in effect,  Ice storm on Monday night and a high of 24º on Tues.  More snow expected Thurs night and very cold on Friday, so we'll see.  

Rime ice in the fence... showing the direction of the north wind.

tough conditions

I was really very surprised to see the lacrosse team scrimmaging in the ridiculous conditions today in Sewanee.  30º and freezing dense fog, visibility 50m, north wind, windchill in the 20ºs, track wet but not totally frozen.   The lacrosse team denied my plans to do a tempo 300 set because I have to walk across the field to get back to the start within the rest interval.  Just as well.  It didn't go well today but I got some work in.   

Hoka trainers on

stretches, drills, 2x100m strides

300m - 43.50

200m, 200m, 100m w/ 60 sec rest - 29.84, 31.40, 15.80

150m - 20.60

Times were slow, and I was trying to do a 3 x 200m tempo set but I bailed on the last 100m, pathetic.  The 2nd 200 was into the wind, and I guess the fast 300m took more out of me than I thought.  My 3rd 200m would have been 33+ if I finished it.  

I did leave feeling ok.   Still not feeling ready to run a 400.   Going to take time.  143.6 lbs after workout.  

You can see ice forming on the lacrosse nets around the track.  I was using fingerless gloves so I could operate the buttons on my timer.  Even so, my hands got so cold it caused a lot of pain when they were thawing out in the car on the way home.  I ran in my short tights but used a very light long sleeve top.  

 

Sunday doesn't look much better.  Mid 30's chance of rain.  

I scheduled a covid vaccine at a Walmart an hour away tomorrow.  I hope I can get in ok.   If I get it, hopefully it won't affect my workout on Sunday.

well, well... looks like I will have an indoor race

Thanks to my friend Lyon, I just got tipped off that there is a new state of the art indoor track facility holding a masters meet in Louisville, KY on March 20.  

The Norton Sports Health Complex in Louisville just opened a $30 million indoor hydraulically banked indoor Mondo track.   This is a great addition to indoor tracks in the area.  It's a bit further than the Birmingham, Crossplex, but nevertheless, a welcome addition.  Driving from Sewanee, it's almost 4 hrs, so I'd leave from M'boro.

In addition to the Masters Meet they have on March 20, they have a few all-ages meets, first one is on Feb 21... the meet info says they're open to "open and masters" ... but the registration page strangely isn't set up to register unattached.  (All masters are unattached).  Seems a bit disorganized.  I emailed the meet director, see if he gets back to me.

WOW... Band new banked MONDO:

overdistance: 600, 500, 2x150

Good training weather in Sewanee today.  50º, calm winds, mostly cloudy and damp.   

Hoka trainers on

Stretches, drills, 2 x 100 warmup

600m - 1:43.65  (67.71 / 35.94)

500m - 81.82 (64.16, 17.66)

2 x 150m on turf w/ 30 sec rest - 22.6, 22.5

These times were faster than the last time I did 600, 500... especially on the 500 because I took full rest.  ('full rest' is waiting for my heart rate to go below 120 ... about 20-25 min after the 600).   

The 600m was fairly comfortable but hard.  My 200 splits were more equal about 33.5, 34.2, 35.9.  The 500m, I took off too fast and ran the first 100m in 14.01, 300m in 46.65, the last 200 was about 35.  But a big improvement on the previous.  

144.6 lbs after workout.  

Watching the weather carefully.  Next workout cycle:  Fri looks ok, cloudy mid 40ºs chance of showers.  Sunday very cold, in the 20ºs.   Tuesday will likely be a snow day... 3-4" snow forecast in latest prediction. 

Forced indoors, starts

 Today is normally a training day, but the track looked like this today:

Last night, rain changed to snow about 10 pm here on the mountain and it snowed a wet sticky snow most of the night.  The lowlands didn't get any snow.  

Not only was there snow, but fog all day and temperatures remained around freezing all day, and with no sun, the track remained covered.  It will all be gone by tomorrow, as it will be in the 50ºs Mon and Tue.  

I actually played an outdoor wedding in Sewanee on a patio this morning.  It was quite beautiful.  It's the type of snow that sticks to every little branch.  Good think I replenished my rack of firewood yesterday.

So yesterday, I did some sets of glute bands and tonight, while everyone was watching the 1st quarter of the Super Bowl, I was at the gym.   I took my spikes and starting blocks.  

After warming up with a 10 min 2000m row, I went through my drills and stretches, did some band work, then did some starts with my new phone app called Sprint Start.  Not only does it give the commands, but it measures reaction time.  It gives the start commands at a user set 'on your marks',  and interval between 'set' and 'gun' can be set to randomize.  For example, I set it for a 1.8 sec hold with a 0.3 sec random interval.   You set the phone against the blocks and it measures reaction time in milliseconds.  

I tried many starts, some just step outs, testing my reaction, and a few all out 40m sprints in spikes.   My typical reaction time was about .25 sec., but I was able to break .20 only a few times, averaging about .23.  Learning to calibrate this so not sure how accurate it is, but in comparison with the pros, they are almost always reacting in less than .20 sec.  For example, Bolt's reaction time in his last 100m Olympic Final was .155.   Something to work on.

I finished with some adductor work and glute machine.  Since I am not able to stack the machine the way I used to since they got rid of the heavy dumb bells I used to use, I have to use more slow negative and isometric holds to get the anywhere near the same pump.  I was able to add 45 lbs to the 150 lb stack, but not the 180 lbs I used to.   They still haven't fixed the stairmaster.  

Not having worked particularly hard today, my weight wasn't as low:  144.2 after workout.  So far, weather is not forecast to be a problem next few workouts, although it will be cold next weekend.

tempo 300s, 200

 Mid 40s and sunny with shifting winds at the Sewanee track.  Starting another training week and the weather looks ok, cool on Sunday but dry.  

Wanted to do 4 x 300, but had to settle for 3 x 300 + a 200.

Hoka trainers on

stretches, drills, 2 x 100 warmup

3 x 300m w/ 2:30 rest - 49.01, 50.38, 52.34  (50.57 avg) 151.71

200m - 26.88

I decided to do a 400m race pace 200m instead of slogging through a slow 4th 300m, which no doubt would have been 55.  Better to run faster and with good form.  I left feeling like I should do more but it was fine.  

Need to do some short speed, hills, form work.  Still I'm proceeding as if this is pre season.  Probably do overdistance next workout.  The Berry meet 2/13 is definitely out.  It's supposed to freezing that day with snow the night before.   Meets in Marietta possible on Feb 20 and 27th.  All depends on the weather.  Then another at Berry in early March.

Next workout cycle will be a challenge with some upcoming cold, snowy, wet winter weather predicted.  

142.9 lbs after workout.  Lightest in a while.  

 

tempo 150s, 200

 Cold, windy, sunny mid 30ºs at the Sewanee track.  School has begun and seeing all the cars on campus, I was bracing myself for the disappointment of the field being unavailable.   I was really happy to see ZERO cars in the parking lot and no one there!  I moved the lacrosse nets so I could do a temp set on turf, to give my feet a break.  

Hoka trainers on

stretches, drills, 2 x 100 warmup

4 x 150m on turf w/ 30 sec rest - 22.20, 24.17, 24.30, 24.09 (23.69 avg)

200m - 26.63

80m high knee drill

It was cold, I did run in a sleeveless T but retreated to my car to warm up after the tempo set.  This workout wasn't as hard as the 2 previous.  Still, the tempo set was hard as usual, but over in about 3 min.  I wanted to run the 200m at about 400m race pace.  I was right about on that, splits were 12.93, 13.70.  Still have a lot of work to do on my form.

Starting to get fit.  143.1 lbs after workout.  

Competitions

I have agonized about this VA Beach meet, whether it is worth the small risk of infection.  Numerous times I've been right on the verge of purchasing flight, hotel, car, and stopped.  Well, I think now I'm not going to go.  Even though the risk is small, I don't need it.  There aren't enough indoor rankings to make it a legit measure.  Not one single M60 has logged a 400m time worldwide.  By contrast, there were 200 racers submitting times for the outdoor M60 400m in 2020 from 26 countries, so that ranking is meaningful.   I have numerous opportunities to run outdoor that I can drive to safely so I'm leaning toward not going.  I think 2021 rankings will be mostly outdoor.  Australia has been posting a lot of outdoor rankings this year.  That country has done it right.  They have been extremely cautious.  Even with only 1 coronavirus death nationwide in the last 2 months in Australia, they canceled their National Master Championship in March!

I may or may not request to get into the Berry Meet on 2/12, just to race a 200m.  It depends on the weather.  I'd hate to drive 4 hrs to race fo 26 seconds if the conditions are bad, particularly cold and windy.  Otherwise, there is a college and open meet at Life U on Feb 27 that might be a good time to race a first 400m.  

I've fallen into a Fri-Sun-Tues workout schedule.  Winter weather is in full swing with very little reprieve.   Next week, Friday and Sunday look ok but cold.  Beginning Tues, a week from today, possible snow through Thursday, which makes me think the meet on Friday, 2/12 will be not worth it.   

Cold winter.  Glad I have a lot of firewood.  But, here in the South, it's a short winter.  We'll have wildflowers blooming in 7 or 8 weeks.