Beatings continue ... 500m , 200m

At Marist again for a rare consecutive workout on the track.  After an hour of hill climbing on the bike, I rested and had a few iced coffees, then went to the track.  Thought it might be good to do some overdistance.   Still performing penance for my bad performance on Sat.   Warm but not hot.  75º and mostly sunny, light winds.

Hoka trainers on

stretches, drills, 2 x 100m, 2 x 50m

500m - 76.49 (59.15, 17.34)

200m - 26.48

This was supposed to be a 'split 700m' but after a 76 sec 500m, I couldn't manage it.  I was totally spent.  I had to rest nearly 15m before I could run a hard 200m.   Note: I hit the 400m mark faster than my race on Sat for this 500m ... 59.15.    I set my timer to run 29/31 splits and exceeded them.  My last 100m, barely making it.  

Anyway, I'm getting back into shape and dropping a few lbs again.  138.1 lbs after workout, before a big dinner.  Tomorrow is a regular training day but, depending how I feel, I may train at least partially on turf or take the day off.  I was only going to race the 200m this coming weekend, but want to try for a little redemption in the 400m.  

 

6 x 200m tempo / Atlanta Relays

Well, Atlanta relays was a bust.  A badly anomalous performance, one of the worst 400s in my masters career in fact.  Inexplicably slow... 59.46.   We had a really strong head wind on the home stretch, but still....   Can't really explain it except that my mind wasn't engaged and I was a bit too casual and perhaps not warmed up.  If I'm not focused, thinking about form, and coaching myself  through the whole race, I can execute poorly... even when I'm in shape.  Some other contributing factors were 1) Overweight, heaviest I've been for a race this yr, 143.5 lbs.  2) Poor sleep for a few days.  Had a really persistent bout of hiccups the day before that actually woke me up night before the race.  So... not going to talk much about this one, just move on.  It was nice to see and speak with many of my fellow masters at the meet.  As penance, I did a hard interval set at Marist school today, Sunday.

Weather was idillic in Atlanta this evening.  Dry, sunny, 72º light / calm winds.  Unseasonably cool.  Marist school was a ghost ship, not a single person on campus that I could see.  

Hoka trainers on

stretches, drills, 2 x 100m, 2 x 50m

6 x 200m w/ 3 min rest - 27.32, 28.07, 27.93, 29.20, 29.43, 30.25  / 28.70 avg 

This is really a seriously exhausting workout, and I deserved the punishment.  Happy to get all 6 in although 0.19 slower than the same set I did on May 9.   (Maybe the difference was, on that day, I walked 200m back to the start line and ran all 6 with a tailwind).  

Anyway, on my way back to getting leaner and meaner.   Thinking about throwing in an over distance day, like some 500s or split 700s.  Maybe will try some consecutive running workout days or some training on turf.  We'll see.  

139.8 lbs after workout. 

250 event runs

 Perfect weather again in Sewanee, low - mid 70ºs, light winds, partly cloudy.  I needed to do race pace speed tonight so I again opted for 2 x 250m, 300m.  Last night I did a very brief 15 min leg and ab workout, just one set.

Hoka trainers on 

stretches, drills, bands, 2 x 100m, 2 x 50m

250m - 33.43 (12.75, 13.48, 7.20 / 26.23, 7.20)

250m - 33.96 (13.07, 13.99, 6.90 / 27.06, 6.90)

300m - 42.23 (34.47, 7.76 / 13.20, 14.23, 14.80/ 27.43, 14.80)

The first one was too fast, the second, although slower was about right.  At that pace, I think I would have enough left to come in at around 57 low, which would require 23 low last 150 (something like  7.4 + 15.8).

139.3 lbs after workout.  

Meets and schedule:

This weekend at the Atlanta relays, they are putting open and Masters together.  I'm in lane 6,  and I have two 45 sec world class 400 guys in my heat in lans 4 and 5. The rest are relatively slow masters except for Roderick in lane 8 who is M42, and runs 53.   The track at McDonough HS is brand new so it might be fast.  

The following weekend I may just run a 200m.  I could stay in Atlanta, and race in Marietta at Wheeler HS on a black 6-lane track, or I could drive 95 miles to AL and race on a better newer blue track.  I probably won't race another 400m for 2 weeks.  This weekend will be my 7th 400m race of the season, which is a lot.  About what most pros do in a season.  

After sunset at the oval office... so quiet and nice

5 x 300m tempo, one upping

Spent an enchanting morning waking up in the TN River Gorge on the boat after climbing Raccoon Mtn on the bike last evening with Bill M.  The bike climb was tough as usual.  Went to bed early, got up at dawn and put the boat on a rare sandy beach on the river bank, made espresso, and watched bald eagles fish all morning.  I left about noon as it was starting to get hot.  I got home and took a nap.  Got up at 4:30, had a coffee and slowly prepared for the track.  I didn't think I was going to be able to pull off this workout, but I did, in my fastest avg time.

Warm at the Sewanee track, 75º at sunset, light to calm winds.  

Hoka trainers on

stretches, drills, 2 x 100m, 2 x 50m

5 x 300m w/ 6 min rest - 45.12, 44.72, 46.00, 47.19, 46.94  - avg. 45.99

I really started feeling it toward the end of #3.  I pushed #5 with everything I had left on the last 100m.  About a quarter second faster on average than my fastest set of these on May1, and 0.60 faster than my previous set.  

138.7 lbs after workout

Daybreak in the gorge...

split 400, 2 x 150, weight drags

Quiet and nice at the Sewanee track.  Low 70ºs and calm winds near sunset.  Did a few quality sprints, and some weight drags,

Hoka trainers on

Stretches, drills, 2 x 100, bands

2 x 50m accelerations

'split 400' - 300m - 42.39 / 1 min rest / 100m 14.06

2 x 150 - 19.16, 18.99

5 x 50m sprints on turf with harness dragging 45 lb weight ~ 10

I was still running through tents set up at the Sewanee track.  Graduation is over but a few tents remain.  Was able to run through the tents in lane 5 for the 300 and lane 7 for the 150s.

I didn't run the 300 at full 400m race pace, wanted to save a little for a few more quality sprints.  

Yesterday, I did the Roarkes Cove bike climb tying my fastest time, 21:50.  Tomorrow, I'll be doing the Raccoon mountain bike climb from the boat, possibly with my friend Bill, and a tempo workout on Tues.  

139.7 lbs after workout.  

200 tempo, 200, 150, 100

 Warm and pleasant at the SAS track, 73º at sunset, calm winds, feels almost like summer.  I tried to do the 6x200m w/ 3 min rest workout.  Naturally, I was trying to 'one-up' myself from the previous 6x200m... but I failed.  

Hoka trainers on

stretches, drills, 2 x 100m, 50m acceleration

5 x 200m, 100m w/  3 min rest - 28.38, 28.06, 28.17, 28.82, 29.79, 14.50

200m - 26.87

150m - 19.62

Not only were these slower than last session, I couldn't get 6.  After #5, I was barely hanging in and totally lactic, and had to finish the 6th with a 100m instead of a 200m.  Not sure what my issue is.  Maybe a little heavy, soft... been eating a lot of bread this week.   Not terribly heavy, 140.3 lbs after workout, but I can feel a slight difference.  After 5 I was averaging 28.64... compare to avg 28.23 after 5 last time.   I finished 6 last time avg 28.51.  So, this was a disappointment.  Maybe was still a bit fatigued from working on my boat and from the weight room last night.  

I finished with 2 long sprints about 400m race pace.

I think I'll do speed on Sunday and maybe do this one again on Tues.  

4 x 250m

Mostly cloudy and nice, upper 60º and a light breeze at the SAS track.   Ran near race pace 250s this evening.   Did about these with 12-15 min rest in between.   These were done from the 400m start in lane 5 so, 100m turn-100m straight-50m turn.   Was quite sore and fatigued today due to a huge project I'm working on in my boat.

Hoka trainers on

stretches, drills, 2 x100, bands

3 x 60m accelerations

250m - 34.28 (12.84, 13.94, 7.50 / 26.78, 7.50)

250m - 34.19 (12.91, 14.16, 7.12 / 27.07, 7.12)

250m - 34.09 (12.78, 13.84, 7.47 / 26.62, 7.47)

250m - 34.65 (12.93, 14.32, 7.40 / 27.25, 7.40)

60m 

I think the second one was the best in terms of 400m pace.  I was a bit more tired than I should have been on the other 3, noting the last 50m times.  

I decided not to race this weekend in AL.   Too many kids in the meet, and this boat project is more tiring than I thought.  Several hours of squatting down inside my boat's engine compartment, up and down on the ladder... my left adductor is sore and my knees, elbows, and hands are a little beat up.  Removing the old water heater and installing a new one is a very hard job, requiring removing the batteries, numerous hoses, and a few engine components... a lot of work in an awkward small space.  Cleaning, rewiring,  plumbing, and a little painting/repair.   I spent several hours yesterday, and a few today.  Will finish tomorrow, just a few more things to do.  

So, no racing Sat.  I'll gear up for the Atlanta relays on the 30th.  

138.9 lbs after workout.

Schedule update

Well, tis the season.  

I said I wouldn't try to race too much ... but.  

It looks like the Nashville Track Carnival on June 6 will not have a Masters 400m.  So... that's out.   The thing is, I could race every weekend for the next 4 weekends.  Next weekend, there is a meet on the NE side of Birmingham, just a bit over 2 hrs away.  I'm tempted to pop in and race a 200m.  If I had the stones, I really should go down there and race an 800m for the workout, but it's supposed to be 90º that day... so, I probably won't.  Then the ATL relays May 30, and on June 5, either a meet Oxford, AL, or Marietta, GA.  (The track seems better in AL).   June 12, another meet in Oxford, AL.  TN State Games 2 weeks later June 26.   

So, I had not planned to race this weekend but I might.  Sat would be an off day for track training, so I could just race a 200m, and not interrupt my training schedule.  I have to decide by Wed.  I'll put it on the schedule.  Nothing better to do.  We'll see how I feel after Wed workout.  

We do these things.... because I can.

Back to the oval office, 5 x 300m tempo

After yesterday's bike climb and night on the boat, I started another workout cycle with some volume tempo.   Perfect evening to workout at the SAS track.  68º and cloudy at sunset, but there was a head wind blowing up the home stretch.  Same workout I did on May 1.  More recently, I did a 6 x 200m and I got confused about the goal time for these 300s.  I thought my average should be 48.5, but I was thinking about the 200s which were avg 28.5.   I set my Gymboss too slow (48 pace - 16sec/100m) and since it seemed too easy, I thought I was doing a major 'one up' of myself.  But actually, it was a little slower and easier than the May 1st workout.  Today, I averaged 46.59, May 1st  I averaged 46.25.   I should have set the Gymboss for 15sec/100m.  It definitely seemed too easy.  I was definitely not as tired as the previous set, and if I hadn't pushed the last one to 46, I probably could have done a 6th.  

Hoka trainers on

stretches, drills, 2 x 100m

5 x 300m w/ 6 min rest - 45.62, 46.82, 47.01, 47.31, 46.20 (46.59 avg)

The same workout on May 1 left me pretty beaten, but this one, not bad.  Was able to make my last one, my 2nd fastest.  Although slower by 0.34 avg, my times were a little more consistent.  The May 1st workout, my last rep was 48.16 and I was whipped.    Still, right about where it should be,  about 86.5% race pace, based on a 41 sec 300m, which is the prescribed speed/effort level for the 'lactate stacking' chart that I was looking at. So, got it done and feel pretty good. 

140.6 lbs after workout

Nashville Masters and Open meet

 Finally, I was able to finish a 400m race.  Near perfect weather at Brentwood Academy for the Nashville Masters and Open TF Classic.  Dry, sunny, low 70ºs, light headwind on the home stretch.   I felt my execution was better in this 400m than any so far this season.  Just 0.09 slower than my WL M60 time last year, and a WL M60 400m time as of now.  Each of 3 outdoor 400s, a little faster so far this season.  My 6th and fastest 400m of the season.  (3 indoor, 3 outdoor).  

400m - 57.58

I really just wanted to finish without rigging up, so I planned to go out fairly conservatively, about 27.  I hit it just about right.  Duane and Lyon both had me about 26.5, so that was probably really 26 high including reaction time.  I estimate my splits to be somewhere like 13,14,14.7, 15.8.   Certainly room for improvement, but nice to finish without serious rigging.  

On BA's 6 lane track, I had lane 5.  To my inside in lane 4 was a 24 yr old who ran by me with ease well before the 100m mark, a competitive M45 guy in 3, and old guys in 1 and 6.  I heard the M75 guy in lane 6 yell out, "jesus!" as I sprinted by him in the first 20m.   The M45 guy passed me on the back stretch then stayed about 2 seconds ahead the rest of the way.   The young guy finished about 50 flat.  

After the race, I didn't want to stay for the 200m because of the headwind and the fatigue, so I went back to Sewanee and did a steep hike with Roya down the Potter Ridge Trail to Lost Cove and back out.   Tomorrow will be taking the boat out and meeting Bill and doing the bike climb up Raccoon Mtn.   So, a pretty active 'day off' tomorrow.  I expect to be back by Monday evening for my next track workout.  

This race, I was a little heavier, probably 140 - 141.  So, I don't think my weight matters all that much within a range of a few lbs either way.   

250s / diet

Another perfect day in Sewanee, sunny, cool, crisp, dry, low to mid 60ºs, light NW wind.  I wanted to do relaxed and near race pace long sprints today and decided to do some 250s from the 400m start.  The track was covered in places by tents set up for graduation, but lane 4 was fortunately free.  I specifically ran these conservatively and relaxed.   I took a generous rest in between, almost full recovery.  All were 3 step rolling starts except the last one.

Hoka trainers on

stretches, drills, 2x100, bands

2 x 50m

250m - 34.12 (12.78, 14.1, 7.24 / 26.88, 7.24)

250m - 34.34 (12.94, 14.19, 7.21 / 27.13, 7.21)

250m - 34.26 (12.94, 14.00, 7.32 / 26.94, 7.32)

100m on the turn from lane 1 - 12.91

200m from the line - 27.37

I like 250s.  My first time doing them.  They are a good pre race workout because unlike 300m event runs, they aren't so tiring that I can do 3 of them without major fatigue.  

At race pace, 34 or just under would be a good target.  To get 57.5 that would require a final 150m of 23.5.  That would be 7.5 250-300m, then 16 on the last 100m. 

Race Saturday

Unfortunately, I have to leave real early to get to Brentwood for the meet.  The track looks good, but it's a 6 lane track and they put me in lane 1 for the 200m.  I may not run the 200m.  I'm still a work in progress.  The real season starts on Memorial Day weekend where I will race 2 (maybe 3) weekends in a row.  

Diet

Well, I thought I could get away with eating a lot of eggs but no, my cholesterol test came back high, so I'm ditching the eggs for oat bran.  Eggs are a satisfying, relatively low calorie high protein zero carb food. They have helped me get my body fat to very low levels.  Mistakenly, I thought being at less than 10% body fat and my training would negate the cholesterol, but no.  My bodyweight bottomed out at 135 lbs at one point, but today, was 139.6 lbs after workout.  Eggs are a relatively new food for me to eat in quantity.  I was hard boiling them and eating them 2 or 3 at a time with parmesan cheese, as many as 6/day, 2 doz/ week, too much!   So, I'm switching back to the mostly low/zero fat meat, dairy, fish, and plant based diet that got me to the levels I had before.  Niacin, raw garlic, ginger, etc... Even at best in recent years, I've been borderline high, around 200 total cholesterol, which is hereditary / genetic.  But, I know what to do to get back to where I was.  Not particularly worried since I had a calcium CT heart scan that yielded a ZERO score - zero plaque.  Fortunately, the local grocery has excellent quality low fat organic chicken, organic skim milk.  No more rotisserie chicken, toast and butter, eggs and cheese... unfortunately.   Still haven't eaten beef or pork in over 30 yrs.  I'm going to retest in 4 months.  If I'm still high (which I doubt), I'll have a more detailed CTA heart scan to see if there are any issues.   If there are, I may consider a low dose statin, but I doubt it.  

A close friend of mine was on the heavy animal fat 'keto diet' and he suddenly started having heart problems, ended up in the hospital and is now on statin drugs for life, he's only 51.  Problem is, he never knew he had a problem because he never went to a Dr.  It was only an emergency heart arrhythmia that put him in the hospital that he found out.  Keto diets are problematic in my opinion... all that animal fat.   My sister in law is 5'3" 105 lbs, very fit and had a cholesterol of over 400!  You can't escape your genes.  The liver produces cholesterol, and it's not all from diet.  Fasting will actually raise your cholesterol, and I do intermittent fasting, so that may have contributed. 

 

race pace+ 300, 2x200

Cool this morning, temperatures 56º late this morning, but rising into the 60ºs by the time I got to the track, mostly cloudy, light winds.    I arrived at the Sewanee track to find them erecting tents on the track and field, so I drove to my backup track at St Andrews, Sewanee.  Nice track.

I wanted to run race pace 400m speed today, but I ran a bit faster, not intending to.  I ran the 300m in my Adidas spikes, the rest in trainers.   The 300m was straight-turn-straight, so not a valid 400m split from the 400m start.  I took about 13-14 min between sprints, not full recovery, but almost.  As usual, all sprints rolling from a 3 step rolling start. 

 

Hoka trainers on 

stretches, drills, 2x100m, bands

3 x 50m

Adidas spikes on

300m - 40.34 (25.72, 14.62  / 12.66, 13.06, 14.62)

Hoka trainers on

200m - 26.32 (12.59, 13.73)

200m - 26.07 (12.69, 13.38)

The last 200m was so much better, stayed relaxed on the second 100m despite being tired, didn't kill the first 100m.  Pacing and execution are everything.  That 300, going out in 25.7 wasn't 'race pace'... as I slowed down considerably in the 3rd 100 to 14.62.  At that level of fatigue, I would have been looking at a about a 17 last 100 in a 400.  So, too fast. 

Back to a nominal weight: 139.3 lbs after workout.  

6x200m tempo

Last warm day for a while, 73º and variable clouds with a stiff south wind and approaching storms.  I tried a new workout today, faster, more volume, and a longer rest interval, which of course didn't seem so long after the 4th rep.

Hoka trainers on

stretches, drills, 2 x 100m, bands

6 x 200m w/ 3 min rest - avg 28.51 (27.54, 27.85, 27.69, 28.96, 29.12, 29.94)

5 mile bike ride

I set a goal of an avg of 28.62 or 92% of race pace (based on 26.5 for the first 200m split).  So, I met the goal, averaging about 92.4% of race pace.  The first 3 were not bad but I started feeling it by the end of #4.  5 was hard, and 6 was pretty wicked.  Wasn't sure if I'd make 6, but I did, and under 30.   

A little heavier lately, 140.3 lbs after workout.  Most after a workout in a month or so.  Still not bad.  Maybe a result of weights, and protein.   

Should be good weather for training Tues., mid-upper 60ºs.  Maybe do some event runs.   

Schedule

My schedule had changed a bit.  Looks like Nashville Sr Games is on for last weekend in June.  So, I may not do the AL meet on June 12.  That would be 3 weekends in a row or 4 meets in 5 weeks... probably too much.   4 meets in 7 weeks is probably enough.  

short & fast

Cool pleasant weather in Sewanee, low 60ºs, sunny, light winds.  

Yesterday, I did the Roakes Cove bike climb and a 5x50 w/ 300 lbs workout on the glute/ham machine.  

Today, low volume.   Short hard sprints, faster than 400m pace.  Pushing to max velocity, but in trainers, no spikes.

Hoka trainers on

stretches, drills, 2 x 100m, bands

3 x 50m (3 step rolling start) - 6.69, 6.29, 6.26

2 x 50m (crouch start from the line) - 6.53, 6.62

2 x 100m- 1st 50m on the turn, 2d 50m- straight (3 step rolling start) - 12.51 (6.22/6.29), 12.19 (6.07, 6.12)

100m - 1st 50m on the turn, 2d 50m- straight (crouch start from the line) - 12.74 (6.62, 6.12)

100m - straight (crouch start from the line) - 12.78 (6.69, 6.09)

Speed seemed ok.  9 sprints, 5 rolling, 4 from the line.  Acceleration on the line starts was a bit inconsistent.  Best was my first 50 from the line (4th), best speed was my second 100m (w/ rolling start). 

I left feeling pretty good, energized, no strains.  Thought about doing more, but I think working on one specific energy system per workout sometimes is a good idea.

138.3 lbs after workout.   

Schedule:

Another possible meet in June is the TN Sr Games the last weekend in June.  It's tentative at this point. 

2x4x150m on turf

In search of a track today in Atlanta led me from the Marist school which was unavailable, to Oglethorpe University where I fibbed to the security guard to let me in but found the track locked anyway.  

So, I had no choice but to hit the turf again, at Marist.  I measured out a 150m straight with my wheel on 2 back to back soccer fields.   

Hoka trainers on

stretches, drills, 2 x 60m 

4 x 150m w/ 1 min rest - avg ~ 22.9

~ 8 min rest

4 x 150m w/ 1 min rest - avg ~ 23

I timed all the 150s and the first set were all below 23 but 1.   I started the second set too quick with a 21.9, and my last one was 24.  It was a good workout, and low impact.   I have done 4x150m w/ 30 sec rest in 23 high, but I wanted to run a little faster this time.  

Here was the scene.  From the cones at the bottom of the photo to where the slope starts just below the light pole in the distance, about where the second soccer goal is, past the blue fence.  150m straight.  You can see a Canadian goose just past the first bleachers on the right.  It never moved as I ran by it 8x.  

Back in Sewanee where it looks like cool weather in for the next 3 days, highs - low to mid 60ºs, lows - low to mid 40ºs.   Beautiful day forecast for tomorrow, sunny 65º.  Will do a bike climb and some weights.  

10x100m on turf

In Atlanta for a few, and today there was severe weather, even a tornado in S. Atlanta.  I had a small window of opportunity in between rain storms, and I got it in.   I arrived at Marist school about 7:20 pm with a light drizzle beginning and thunder.  The lightning warning beacon on the roof was lighting up.  Concerned enough about lightning, I did not grab the chain link fence to do my dynamic stretches, I used a hurdle instead.   I knew I would only have time for a tempo workout, but I didn't feel up to 200m repeats on the hard wet track, a little lingering soreness from the 5x300.  So, I decided to stay on turf.  Glad I did.

Hoka trainers on

stretches, drills, 3x100m

10 x 100m on turf w/ 30 sec rest - avg ~ 15.5

I ran 8 of 10 under 16, and I ran the last one in 14.85, so it was a good hard workout, and a body saver running on the soft turf.  Took less than 9 min.  Even though I was on a football field, I was sure to run a full 100 meters, not 100 yards, marking it out with cones.   Was really happy to get it in, considering tomorrow looks even worse for weather, rain and strong storms.  Felt pretty good.  Seemed to recover quickly and thought about doing more, but didn't.

I will likely return to Sewanee Wed for my next workout.  Forecast is for nice cool weather, mostly sunny but only in the mid-60ºs during the day, and mid 40ºs at night through Friday.   Love it! 

5x300m tempo

A different kind of tempo workout, inspired by an article I read on Jimson's page about 'lactate stacking'.  Apparently, it is more 'traditional' (whatever that means) to do 300m tempo faster with more rest and more reps.  It was suggested that perhaps faster and more reps would be better overall for form.  

Hoka trainers on

stretches, drills, 2x100m

5 x 300m w/ 6 min rest - 46.01, 45.19, 45.71, 46.17, 48.16 (avg 46.25) 

For the first 3, 6 min rest seemed ridiculously generous, compared to the 2:30 I had been doing.  But after the 4th, it was a different story.  I then knew I'd not be doing 6.  The 5th rep, my time dropped considerably and the exhaustion level was equal to a 4x300m set at 48.  No way could I get a 6th.  It took quite an effort to finish #5 in 48.  My friend Getulio says he shoots for 45 for this workout.  I was at about 45.7 avg for the first 4.  

It was a butt kicker.  I noticed my form lacking in the turn a bit, so something to work on.  Don't know if I can do this workout more than once a week.  Maybe twice.

Dave M. just announced his meet in Nashville will be June 5-6, part of the American Track League Series, some of it will be broadcast on ESPN, the week after Atlanta relays, so maybe I will do that meet, and AL Choccolocco meet on the 12th.  Dave's meet hasn't announced the venue yet but he wants to do a "Run your age Masters 400m" event.   

off track day / schedule

Yesterday, off day from the track, I biked up Roarkes Cove Rd in about 25 min, an easy pace.  Then went to the weight room in the evening.  Did glute/ham machine: 5 x 50 w/ 300lbs each leg.  

I looked at the Track Lab meet I had thought about attending today, good decision not to go.  With all ages and male and female combined, there were 79 heats of the 400!  

Schedule

I'll be racing Nashville, May 15; then Atlanta, May 30.  I could also race the next 2 consecutive weekends in AL at Choccolocco, but I may just do one.  After that, I have no more meets scheduled, however, I may chose to race in FL in the JAC series.  They have meets on June 27, and July 11.

So, will probably have 5 more meet opportunities before Nationals.  

Training Methods

Reading an article on 'lactate stacking' ... it shows there are many roads that lead to 400m fitness.  The article suggests 2 'traditional' workouts that require more reps, a little more speed, and allows for more rest.  These are different than workouts I've been doing so I may try them.  They are:

6x300m w/6 min rest at 87% of 400m pace  (~46.33 - 46.90 avg) 

8 x 200m w/ 3 min rest at 92% of 400m pace (~28.51 - 28.94 avg)

The speed calculations are based on a range of race pace splits.  For me, the actual training goal may be somewhere in the middle, or just below the higher number.   The problem with these workouts is the increased volume, which could be taxing.  I usually do these workouts a 1 - 1.5 sec slower with about 1/3 the rest and a few less reps.  The rest seems generous, and I wonder if the same benefit could be achieved with less volume and less rest, with only a slight reduction in speed?