split 400, 150, resistance pulls

Last night I hit the weight room for a glute/ham workout, 4 x 50 w/ 300 lbs.  I could tell it had been a while.  I may go back tonight and do hip flexors and abs. 

A break in the rain today, cloudy, humid, around 70º, wet track.  I brought some resistance equipment: my harness, strap, and chute.  I started with an unremarkable split 400 to get fully warmed up.  It was hard.  It was actually my second sprint since my first attempt at a 300m, my timer fell off my waist band about 150m.  

Hoka trainers on

stretches, drills, 2 x 100m, bands

150m ~ 20

'split 400' - 300m - 41.41 / rest 60 sec / 100m - 14.47

6 x 50m w/ 45 lb weight drag from 3 pt stance on turf ~ 9 - 9.5 sec

2 x 100m on turf with chute - 13.90

The resistance work is good for acceleration, knee drive, forward lean, overall form.   The split 400m wasn't great, considering the fatigue I felt after 300m.  

The weight pull is more practical than the chute. It provides steady resistance, mostly in the first 20m.  The chute provides resistance at sprint speed, but is unsteady depending on the wind.  I may try to do more than 45 lbs next time.  Both are good for different stages of a sprint, however, a gust of wind can cause the chute to affect balance. Weight pulls are hard work, even a 50m pull pushes the heart rate. 

 

race pace 300, 200, 150

Warm today, about 76º and mostly sunny.  I felt pretty tired today because of a short night sleep and a home project that involved moving and installing heavy appliances that dragged on for more than a day.  Combined that with my last really hard work out, and the stadium stairs last week, I was a bit low energy   ... although my times weren't exactly slow. I did 3 hard sprints. 

Hoka trainers on

stretches, drills, 2x100, bands, 2 x 50m

300m (from 400m start, turn-straight-turn) - 41.48 (26.54, 14.94)

200m - 26.29

150m - 19.17

The 300m didn't feel all that great.  Would have been hard pressed to finish the last 100m in 16.  Probably about 58 low pace.  My second turn was pretty weak.  That's one thing I need to work on.

Having to fast tonight for annual bloodwork so I'm going to be really light tomorrow.  

137.2 lbs after workout

Schedule:  I've decided not to race this weekend at the TrackLab meet.  I don't want to rush to Atlanta Friday night, leave at 6:45 am to race at a mostly kids meet on a HS track.   Next meet will be May 15 in Nashville.  Not really ready to race, haven't been in the weight room in a week, although I've been doing some upper body at home.  Every day I do 20 pullups and a set of pushups.  

Split 700, split 500, 150s

Perfect weather in Sewanee for some long sprint suffering.  It actually felt hot at times in the direct sun when the wind died down, but it was only in the mid 60ºs today.  I'm going to really miss this weather.  Did the hard stuff today.  This combines over distance with tempo.  Always pushes heart rate to the max.

Hoka trainers on

stretches, drills, 2 x 100m, 50m

'split 700' - 500m - 79.09 (62.31, 16.78) / 90 sec rest / 200m - 31.68

'split 500' - 300m - 43.06 / 90 sec rest / 200m - 30.07

2 x 150m - 19.56, 19.26

It was hard, and one of the best of it's kind in total time.  A bit faster than one I did in June '20, comparable to and slightly faster than a similar workout I did in '17 right before Korea.   I don't do this workout very often, and I tacked on a few hard 150s.  Hope I'm not over training.  

Next track workout is Tues and it's supposed to be very warm.

138.2 lbs after workout.

Split 400, 300, 100

 I was predictably sore today after the stadium stair workout, so I kept the volume down.  Good training weather, 60º and mostly cloudy but with a light breeze.   

Hoka trainers on

stretches, drills, bands, roller, 2 x 100m

2 x 60m (flying) relaxed - 8.3, 7.8

'split 400' - 300m -  41.59 / 1 min rest / 100m - 14.25

300m - 42.85 / 5 min rest / 100m - 13.60

There was no way I could've sprinted a 100m 1 min after the second 300m.  That first 300m wasted me, it was pretty much race pace and the 100m afterward was everything I had left.  

I'm looking forward to tomorrow as a day of recovery, but I'm sure I'll do something.  Probably some core and upper body.  It's supposed to rain all day.  Sunday looks nice though.  Mid 60ºs and sunny.  

139.0 lbs after workout.  

Stadium Stairs

Bright and sunny, low-mid 50ºs... perfect for a stadium stair workout at MTSU this morning, my second 'day off' from the track.   The stairs are directly exposed to the sun, so it seemed warmer than 50ºs.  

Got 20X in less than 35 min.  Walking down is definitely part of the workout.  I probably could have done more but doing this workout for the first time in months, it always has lasting effects, usually calf and/or quad soreness.   These sprints I go easy on the first 30-40m then try to run the last 20m hard, that's where it gets steepest and hardest.

Dynamic stretches

20x Stadium stair sprints

Had been cheating last week on my diet, so up a lb or 2.

139 lbs after workout.  

Day off hill climb

 Day off from the track, I did a hill climb on the bike up the mountain.  42º in early afternoon, freakishly cold for late April, but I'm loving it because I know it'll be 78º by Tues.  Frost tonight, hopefully some of the wildflowers will survive.  It's peak season.  Beautiful time of year in Sewanee.

Last week of school!  Tomorrow is my last full day.  I expect I'll get back up here Thursday in time for an evening session in the gym, then track on Friday.   Low 60ºs and cloudy forecast.

tempo 300s

Nice weather, upper 60ºs, breezy, mostly sunny.  I usually don't do 2 hard workouts in consecutive days, but tomorrow is supposed to be very cold, even a slight chance of snow flurries at daybreak.   

Hoka trainers on

stretches, drills, 2 x 100m

4 x 300m w/ 2:30 rest - 47.51, 47.47, 48.44, 48.96 (avg 48.1)

This was again my fastest 4x300m tempo set w/ 2:30 rest.   I one-upped myself again for the 3rd or 4th time in a row.   I think it's faster than I ever did this previously when I used to do this set with 2:00 min rest 4 yrs ago.   I had a headwind on the final 100m, so I'm surprised I did it, especially after yesterday's 3 x 500m.   Wondering if I should keep trying to up the speed instead of decrease rest.  It's certainly plenty exhausting with 2:30 rest at this pace. 

Cloudy and cool on Friday for next track workout, high in the 50s.  May do a cold bike ride tomorrow and some band work.   

138.4 lbs after workout

overdistance 3x500m

 Hard to get back to the oval office today, but the weather was great.  A light north wind, cool temperatures, 62º and mostly sunny.   Just warm enough to shed the shirt.  I decided to run a bit faster than those 600m repeats that I have been doing.  I took ample but not complete rest between.  

Hoka trainers on

stretches, drills, 2 x 100m

500m - 78.31 (62.18, 16.15)

500m - 78.44 (62.66, 15.76)

500m - 82.06 (65.96, 15.74)

The last one I took it easy on the second 200, running it in about 34 low, then really tried to sprint the last 100m hard.  Actually disappointed it was only 15.74.   Felt faster.  But, I wasn't as tired after that last one as I was the first 2 when I started in 62 for the first 400.

The weather is crazy.  Tomorrow, Tues. the weather is forecast to be 70º and sunny, but Wed only a high of 50º and a freeze that night.  Only 62º by Friday, but 77º by the following Tues.   I may go out and do a tempo set tomorrow and take Wed and Thurs off.  We'll see.  

138.0 lbs after workout.

Still waiting

 Still waiting for my first 400m race that I can actually finish.  Racing in my 57th college meet at Life University's beautiful track, I did only slightly better than last week.  Ran a 58.33 400m, but rigged up again about 20m out, not as bad as last week when I felt it about 35-40m out.  The good thing was that I was a little worried about my quad, not being 100%, but it was ok.  No problems.  Shortly after, I even ran the 200m just for a workout without a problem, albeit slow... (26 low).  I love this track and this environment, hope they have some summer meets like they did last year.  

It was a hectic journey there.  I probably should have stayed home and run in my local college meet in Sewanee.  What should have been a 2 hr trip, turned into a 3:15 hr trip.  They are installing a new bridge at the I24/I75 intersection so I decided to go through Alabama down I59.  But... the normal route through the mountains by Cloudland Canyon was closed, so I had to go way out of my way to get there.  I really thought I might not make it to the meet.  This is why I always leave early.  

Anyway, I was happy to take the day off from training today and do some odd jobs around Roya's lovely house.  The weather is just gorgeous, very cool.  Tomorrow's high in Sewanee only 64º and Wednesday's high only 52º with a chance of frost that night!  

I have just one full 'week' of school left.  I know it's a longterm progression to get in 400m shape, but I'll get there, as long as I stay healthy.  I'm thinking on overdistance days to do a little shorter and faster, like 3 or 4 500s closer to race speed.   In Sat. race, I had the ability to "watch myself" tie up at the end.  I had the sun at my back and was looking right at my shadow approaching the finish.  It was ugly, shortened stride, bow legged.  Not much you can do when the gorilla jumps on your back.  Still think it's a matter of pacing, as I ran about the same time in training with a very slow first 200m.  

But, there's plenty of time.  Three full months to Nationals.  I'll figure it out, I'll get there.  Not much activity yet in masters rankings,   but since I ran 57.47 last year, including that time, I've logged the 6 fastest times in the world in M60, all under 58.50... and still haven't brought my A game this yr.

Pre race shake out, but a tweak / Masters track in Europe

 Didn't want to do anything challenging today, but unfortunately I 'felt something' in the same left quad where I previously felt it last Sunday.  I should be ok for tomorrow, as I did a pretty good volume of relaxed sprints after initially feeling it.  It's slightly sore but with some prehab tonight, I should be fine for tomorrow's race.  None of these sprints were particularly aggressive, but I felt the quad in the very first 50m, accelerating from the line, and then in my last 200m.  I ran relaxed long sprints from lane 2, since that's my lane tomorrow.

Hoka trainers on

stretches, drills, bands, 2 x 100, 50

50m from 3 pt stance - 7.10

2 x 100m from lane 2 on the turn - 13.09, 13.90

3 x 200m - 26.66, 27.13, 27.90

Funny, I felt like I was not running anywhere near race pace, but my first 200m was about exactly race pace, and quite effortless.  That just shows where my perception is.  I really have no reason to run faster than 13 sec 100m pace, and just maybe a bit of caution because of this slight quad issue will play to my advantage.  I almost don't even care about my time, I just want to finish the race.   

The meet tomorrow is a college open meet, with a few unattached.  I am the slowest 400m seed, all guys in my heat are 53 - 55, one at 57, so not too far ahead.   I like the schedule, it's an evening meet.

Was happy to get a lot of sleep last night, first time in a while.

136.5 lbs after workout

---------------

Masters track season in Europe is heating up.  

There are now more results coming in from Europe and it looks like there may be a late season European Championship meet in Oct. in Portugal.  Americans are welcome to enter.  It is tentatively scheduled for Oct. 14-23 in the beautiful Mediterranean coastal town of Vila Real de Santo António, on the border of Spain.  Might be something I'd consider entering.  Also, numerous European towns are announcing masters/open meets later this summer.  So the rankings will be heating up as the season progresses.

10 year anniversary of Sprint Forever

10 years ago today, I started this blog.  I did it because my other general blog, Bill's TN Paradise, was becoming increasingly devoted to training, so I felt I needed a blog devoted to training and masters track.  So, on April 16, 2011, I launched Sprint Forever.  I had been posting workouts for years at that point, beginning years earlier when I was pursuing competition in 5k road races in my late 40's, and also during my first months as a sprinter in my first full year of competition in 2011.   I started sprinting doing just indoor meets, then on 3/19/11, I ran my first outdoor college meet, a 100m race at Austin Peay's Governor's Invitational.  It was an amazing experience.   My first 100m since high school was 12.56.   That was the beginning.  A few weeks later I tweaked my hamstring racing a 100m at Vanderbilt then I transitioned to 400m training.  That's how it began.  

Since the beginning of this blog, I've put up 1,755 posts, most of them being workouts, or track meet reports.  It's definitely been a lifestyle I would not have imagined being a part of 20 yrs ago.  Tomorrow, I'll be racing in my 57th college track meet since I turned 50.  

tempo 200s

Unscheduled training session.   Felt good today and the weather was nice so I went to the track.   66º cloudy at the Sewanee track.

Hoka trainers on

stretches, drills, 2 x 100, bands

50m - 7.10

4 x 200m w/ 1 min rest - 29.8, 29.6, 30.2, 30.5 (avg 30)

This was on par with similar 4 x 2s I've done in the past.   Better than the winter of '17 times for same workout.  The first 3 are really just a means of tiring me out before the last one - which is run in 'exhaustion mode' in a lactic state.  Probably close to what the last 200m of a 400m race would be like.

Did a few weights last night at the gym.

138.4 lbs after workout.

Event runs, playing with pace

 77º, mostly cloudy and warm in Sewanee today before the big change to cool weather tomorrow.    I was feeling a little flat today and thought I 'felt something' in my left quad, but it went away after some band work, roller, and massage gun.  

Hoka trainers on

stretches, drills, 2 x 100, bands, roller, massage gun

2 x 50m - 6.48, 6.54

400m - 58.20 (28.37, 29.83 / 14.07, 14.30, 14.35, 15.48/ 42.72, 15.48 )

300m - 41.50 (13.12, 13.79, 14.59 / 26.91, 14.49)

600m 'fartlek' - jog 200m, sprint 200m, jog 100m, sprint 100m

I wanted to run a 'near even split' 400 today, first 200m relaxed, second hard with good form.  I set goal splits at 14,14,15,15.  Came pretty close.

The 300m I ran at what I though should be close to  400m pace.  I really think I need to be close to 41.0 - 41.3 in a race.    That would be about 26.8/14.3 or slightly slower.  However, I ran a 58.2 today with a first 300m of just 42.72.  Ideally, I'd like to take at least 1.5 seconds off the front half and keep the second half.  It's a fine line.  I think 26.9 + 29.9 would get me where I want to be, 56.8.   

Anyway, I just want to finish a race for a change.  I'm really going to concentrate on conserving energy  my next race.  

137.8 lbs after workout

Back to the office

 In Atlanta training at the Marist school today.  Beautiful day, sunny, 70º.  Didn't want to do an overdistance workout on this hard track, day after a meet so I did mostly up tempo long sprints - 4,3,2 then a brief tempo set.  I wanted to run the long sprints negative split.  We have a week of exceptionally cool crisp weather to look forward to when I return to Sewanee, temperatures only in the low 60ºs, lows in the 40ºs.

Hoka trainers on

stretches, drills, 2 x 100m

400m - 60.20 (31.26, 28.94)

300m - 43.59 (14.71, 13.97, 14.91)

200m  - 27.09 

3 x 200m w/ 60 sec rest - 29.8, 31, 30.4

At my peak, I was able to hit something close to 29 - 29.5 in my last 200m as I did with this 400m, but only after a real slow 31.2 first 200.  Even after a 31.2 first 200, my last 100 was only 14.97.  That's what I'd like to be able to run after a 26.5 first 200.  Long ways to go.  Realistically, I have no business running faster than 27 in my first 200 in a race, but you know me.  I was talking with a coach online, and he said try to dial back the start a little, go 90% not 100% like I have been for the first 50m.  He said you can save significant energy for the end that way, and going out 100%, can use up a lot of energy.  Makes sense.  Great masters sprinters that have beaten me like Benoit Z., they don't go out real aggressively.  

So, I kept everything under 15 sec 100m pace except for the tempo 200s.   After the workout, took a nap and needed a pot of espresso to feel normal when I got up.  It was an ass kicker, probably due to racing and rigging in a 400 yesterday and the hard Marist track.

The near even split 400 demonstrated I'm not in 56 shape, so it's back to the strength workouts when I get back to Sewanee after this Saturday's meet.  I'll do a good hard workout Tues - probably at least 2 split 400s with limited rest in between; maybe some band work tomorrow, and then something light on Thursday and Friday.  

136.8 lbs after workout.  

Work to do

Not anxious to write this post since I underperformed in the weekends meets.  Same old story in the 400m, ran a great 350, rigged in the end badly, lost a lot of time in the last 40m, finished in a disappointing  58.47.  Saturday conditions weren't great at Berry College - rain, wind, but still... I ran faster in training.  Still the fastest outdoor time in the world, but I know I can do much better.  Won't be posting this time in the rankings.  The 200m at Lee University on Friday, no excuses.  Conditions were good, just got a bad start, tightened in the end and ran a 26.09.  Inexplicable.   Maybe I overtrained?  4 days in a row last week on the track may have been overkill.  Maybe not enough speed work?  Don't know.  Will try it again next weekend at Life University on Sat.  Determined to improve.   I've had a good three weeks of training since indoor, but nothing yet to show for it.  Going to take more time I guess.   Still haven't brought my A-game to a 400m this yr.  

The good news is that I'm not injured, and still managed to beat 3 college guys in my heat at Berry. It was my 56th college meet since I turned 50.   I really should have won my heat.  Running from lane 2, I made up the stagger on everyone before 200m.   I was several meters ahead of everyone at the final turn.   Two guys passed me in the final 20m.  I was moving so slow at the end, the guy who won the heat beat me by 1.3 seconds, which he gained in just the last 20m.   It probably took me 10 sec to run the last 50m.  No kidding, rigging up is no fun.

Anyway.  Back to the grind.  I may do more neg split / fast 400s today in training.   Aussie record holder Trevor, one of just 5 M60 guys to break 56 in the last decade told me his 400m workout sometimes consists of running an all out 400m.  That's one way to learn I guess.  No substitution for execution.  

300s, 400

Warm and breezy in Sewanee, low 70ºs and partly sunny.  4th day in a row on the track.  Today I did an event run in trainers, and followed up with another brisk 300m and 400m.  

Hoka trainers on

stretches, drills, 2 x 100m, bands

50m - 6.59

300m - 40.90 (25.82, 15.08)

300m - 41.84 (27.23, 14.61)

400m - 60.38 (13.85, 14.90, 15.25, 16.38 / 28.75, 31.63)

Again, too fast in the first 200... I need to be 26.3 ish.  My second turn suffered as a result and I'd have been hard pressed to run 16 for the last 100m.  I need to be nailing a 40.5 300m event run if I hope to break 57, not there yet.  Still might be able to but I'd have to hit it just right and conditions would have to be good.   I rested only 15min and ran another, much more relaxed and a better second turn.  

I was in my car driving away and decided I needed to go back and run one more, so I ran a relaxed 400m, it was supposed to be near even splits but it didn't turn out that way.  

I think I'll get there, where I'm able to run mid 56s, but not quite there yet.  

135.9 lbs after workout

Track Meet Fri - Sat

Heat sheets are out and I'm in lane 8 for Friday's 200m race.  I may not even race a 400m on Sat. because the weather just looks that bad.    If I spend the night in East TN, I will have to decide by 9am if I'm going to race at Berry or Lee.  Maybe I'll just wait to race the 400m at Life U the following Sat.  It's a late afternoon meet, which is better.  

Bike, 400, 200

 I wasn't going to run today.  I had some minor aches and pains so I thought I might take today off from the track since I was on Sunday and Monday.  But... it didn't workout that way.  

Early this afternoon I climbed Roarkes Cove road on the bike, typical 'day off' exercise, as I did on Saturday.  Except today, I hammered the hill and did it in just under 21 minutes for the first time, 20:57.

I got out of teaching a little early so I went to the track at sunset with the goal of just stretching, drills, and some prehab band work.   It was an awesomely perfect evening... 70º, clear skies, no wind.  So, after a thorough warmup, I couldn't resist... I thought I'd run an easy even split 400m.  It was a bit more than that.

Hoka trainers on

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

400m - 58.09 (27.47, 30.62)

200m - 27.34

I had planned to run a 60 sec 30/30 400m, but it got a little too fast in the beginning.  Ran the last 100 in 15.5.  Overall, it wasn't really hard ... for a 58.   I walked for 600m then ran a relaxed 200m and called it a night.  Actually felt better afterward than before.  

Tomorrow, I want to do one last workout before the race, so I was planning to do a 300m event run, maybe 2, or a split 400.  I will probably stay in trainers.  

Ate a bit better today, 136.9 lbs after workout.  

Meet conditions this weekend don't look so good.  UPDATE (4/7)

Friday: 77º, 30% chance of rain, 12 mph S wind.  That would be a headwind for the 200m if they don't set up an alternate finish.  

Saturday: cloudy, 65º, near 100% chance of rain, windy, S wind 12 mph.  If it's really miserable, I'll scratch.

I once ran 55.79 at Vandy in the pouring rain... but that was 9 yrs ago.  

I will keep my 400m entry at Berry college for Sat and go there if it looks any better.  Both races are scheduled at 12:30pm.

brief speed, blocks

Another beautiful day in Sewanee,  72º and sunny, light winds, so I went for a brief speed workout, just to make sure I could still get out of the blocks.

Hoka trainers on

stretches, drills, 2x100m, bands

200m stride - 26.91

a few block starts 

Puma spikes on

2 x 150m from blocks - 19.23, 19.09

2 x 50m from blocks - 6.66, 6.56

Hoka trainers on

even split 400m - 60.88 (30.19, 30.69)

It was ok.   I did time the 50m segments of my 150s and the best 1st 50m from blocks was 6.54.   Add .25 for reaction, 6.8 + 18.75 for the last 150m, that puts me about 25.55.  I'd be happy with that the first time outdoors. 

I felt like I should 'do something' somewhat tiring so I finished with a near even split 400m, concentrating on really turning over the last 100m.   I did ok, running the last 100m in 15.29 in trainers and the 60.8 400m felt pretty easy.  If I could finish a race in 15.29... that would definitely be 56 territory.  

Very light still.  135.0 lbs after workout, an all-time low... and it's not like I'm not eating.  Before my workout, I had 2 eggs, 2 pieces of toast, 3 cappuccinos with collagen protein.  Food seems to go right through me.   

Tomorrow, a few 300m event runs.  Aim for 40.5. 

I booked a hotel room near Lee for Friday night.  Guess I'll stay there so I don't have to drive 84 miles each way in between races.

tempo 300s / hill sprints / another schedule change

Perfect day this Easter Sunday, 66º and sunny, light winds.    I had the track to myself.   

I was a little apprehensive about trying to 'one up' myself with this tempo regime... but I did, again.  Significantly.  

Hoka trainers on

stretches, drills, 2 x 100m

4 x 300m w/ 2:30 rest: 47.57, 47.85, 49.99, 48.65 (avg. 48.52)

Hill sprints: 200m, 2 x 100m - 39.5, 18.5, 17.8

Another best by a half second avg.  I felt ok afterward to do 3 hard hill sprints, faster than usual.  Even after the hill sprints, I felt like I could have done more, but I may need to get back out there soon, if not tomorrow.   I really need to do some low volume maximum short speed work, block starts, and prehab if I'm going to race a 200m in 5 days.  I'd hate to get hurt in the 200m and not log a 400m time after all this work. 

Still at an all time low body weight: 135.1 lbs after workout.  I forced myself to eat bread this morning even though I wasn't hungry.   I really don't need to lose any more weight.  If I hadn't had a little this morning, I would have been 134 after my workout.  

Race Schedule

Despite Coach Luke's warm invitation to race at Berry, I received permission from Lee University Coach Byrd to race in their 2 day meet.  I've been really flattered at the level of welcome, respect, and acceptance from these coaches.   Coach Byrd sent me a very gracious email, "We look forward to having you compete, we are excited you are attending" ... and he asked me to send a bio. 

So, it's Lee University on Friday for the 200m, Saturday for the 400m.   

 

over distance: 2x600, 500, split 400

 Sunny, cold as expected today, low 40ºs when I got there just before noon with a fairly persistent light to moderate N wind, warming to upper 40ºs by afternoon.

Over distance today at the start of my 3rd cycle of this regime.   I will be racing on the 10th, so good to know I have a goal.

Hoka trainers on

stretches, drills, 2 x 100 strides

600m - 1:40.72 (30.79, 34.77, 35.16 / 65.56, 35.16)

600m - 1:43.17 (31.84, 35.23, 36.10 / 67.07, 36.10)

500m - 81.90 (47.63, 34.27)

'split 400' 300m - 44.60 / rest 70 sec / 100m - 16.00

The first 600m felt good, and I only took about 13 min rest before my second 600m.  I recovered well from my first 600, heart rate below 110 in less than 10 min.   The 2nd 600m didn't feel so good ... lol.  The rest of the workout was a little slow, probably due to the first hard 600m, the wind, and the cold.  Glad to get it done.  Over all, feeling ok.  

Still no response from Lee University on the meet.  At least I have Berry for certain, although it would be more difficult to double 400 / 200 there due to the schedule, only 70 min apart.  

I may go lift tonight.  Need to bolster that strength as I get lighter.

135.2 lbs after workout.  That is not a typo.   

UPDATE:

Glute/ham sets 4x50 w/ 300 lbs, adductors, abductors, and ham curls in gym tonight

UPDATE on Meet schedule

UPDATE

I've been granted permission to race in the college meet at Berry.  Luke, the Meet Director said, "Always will find room for you."  

Great.  Now if I get permission at Lee, I'll go up there Friday and run the 200m.  Glad I'm not driving to SC.

-----------------------

(previously posted - below)

I may not be able to race in a college meet on April 10 weekend.  

#1 choice was Lee University but they have minimum seed requirements for unattached.   I sent a request to the coach anyway.  There surely will be competitors there my speed, as I can gather from the list of small colleges.  

#2 choice was Berry College.  They are declaring the meet full with 'very limited' opportunity for unattached.  I also sent a request to Luke the coach, who has admitted me previously.   Both are good tracks.  

#3 - The other option is a Atlanta area all ages TrackLab meet on a black high school track.  If it's anything like the one this weekend, I wouldn't go.  Huge.  Too many kids.  

#4 ) Also, I could race on the 9th in a small college meet if I wanted to drive to Spartanburg, SC.   Problem is, meet is Fri, and my students have an 8pm recital on Thurs.    Doable, but difficult.    I'd have to drive to Atlanta Thurs night, arriving at 1am, then leave for the meet the next morning by 9:30am.   It's about a 2 1/2 hr drive from Atlanta.  It's small college meet on a good track.  

So, we'll see.   Hopefully Lee or Berry will give me permission.  

April 17...  The following weekend, I have a choice.  Do I stay home and try to get permission to race at Sewanee's meet, or do I go to an open meet in Atlanta at a much better track at Life University where I ran my WL 400m time last year?   

Racing spikes

UPDATE:

Omni-lite company wrote me back and the XLs are still available!

-----------------------

(previous post)

It seems that the shoes and technology I've sworn by for a decade is becoming obsolete and hard to find.  I just discovered that the spike manufacturing company Omni-lite that makes the long thread (XL) ceramic spikes made to use with risers, is pretty much out of the biz.  Their spikes, especially the XLs are becoming impossible to find.  I seem to have plenty of spike risers and Xmas tree XL spikes, my preferred spike, but am beginning to run short of the pyramid XLs.   Oh well, I'll make due.  I did see one company that still sells the xmas tree XLs, i do have plenty of those, and risers too.   

In new technology, there has been a buzz about the new Nike Air Zoom Viperflys which were apparently never issued or withdrawn from the market due to a situation where they have not received approval.  Some are saying the spike plate provides 'unfair advantage' ... and there have been some hysterical stories to that effect.  

It looks like the Sewanee lacrosse game tomorrow is indeed canceled so I can train when I want tomorrow.  Probably around noon.