Inexplicably fast

Nice at the Sewanee track this evening.   80º, not super humid, and calm winds.  Nice conditions to run fast.  But it was too fast.  Tried to run an estimated race pace 300m but far exceeded my planned race pace. 

Hoka trainers on

stretches, drills, bands, 2x100

100m - 13.06

300m - 40.56 (26.09, 14.47 / 12.56, 13.53, 14.47)

2 x 200m w/ 60 sec rest - 27.32, 28.32

200m - 26.34

The 300m was supposed to be 27 + 14.5 = 41.5.  My plan was to go out briskly in about 13, run a relaxed back stretch in 14, then a 3rd 100m turn in about 14.5.   The first 200m was ridiculously fast compared to how it felt.  I think I may have rigged if I ran a full 400m, and sorry I didn't.  Even if I had only managed 16.5 on the home stretch, that's still just under 57.  I really think I could have done at least that.  Still need to dial it back.  It's also possible, I'm getting faster.  Maybe the single leg squat regime is helping. 

It started right from the beginning.  Started with a brisk 100m that I meant to be about 13.5 to 14.  It was 13.06.   After the 300m, I was tired but felt I needed to do a little conditioning, so I did a real race pace 200m, rest one min, then another.  That kicked my butt because I wasn't fully recovered.  I ended with a 200m that was a little faster than race pace, working on form.  

So, I don't think I'm going to get up early and train tomorrow morning.  I'll wait til I get to FL and do a early morning Friday shakeout with the old guys at the retirement community.   They get up so damn early, they're out there at 7am and there's no bathrooms there.  I'm just going to warm up and run an easy 200m.  

138.2 lbs after workout.  

USATF

I made my second call to USATF to get them to change my affiliation from 'unattached' to my track club, GPTC.  I've called twice, sent 2 emails.  They did respond to an email acknowledging receipt, but that's it.  Never reach a person on the phone, calls not returned.  Not much more I can do.  

Getting my splits right

Mostly sunny and warm with calm winds at the Sewanee track, 84º and a bit humid.   Yesterday, I continued my search for the perfect 400m race splits and I think I've come pretty close.  Fastest 400m I've run in training this year.

Hoka trainers on

stretches, drills, bands

100m - 13.60

400m - 57.13 (27.20, 29.93 / 12.9, 14.30, 14.31, 15.62 / 41.5, 15.62)

300m - 41.90  (13.23, 13.94, 14.73 / 

That's it.  My first 200m should be no faster than 26.9 or so.   At 27.2, I was able to get the last 200 in under 30 (just barely) and not rig in the end.  This confirms that I've been going out too hard most of the season.  I've really wasted a lot of opportunities to run fast times in the 400m.  In ten 400m races this season, I've rigged up in 7... not a good percentage of success.  Now I think, finally, I've got it together.  The 57.13 I ran yesterday is by far faster than any time I've raced this season, and with a time differential of 2.7 sec between 200m splits, it is far closer to what the pros do, and a departure from what I used to do. Most every fast time I've run, including PRs and championship races, I've had big differentials between 1st and 2nd 200s.  In Korea, when I ran 55.17, it was something like 4+ sec (25.5 / 29.67).  That was typical then, but just isn't working now.  I have to rely more on my speed endurance rather than just raw top end speed.  The problem with track meets is that I get so pumped up and anxious at the start,  I take a risk and go out too fast, often pushing beyond optimum performance limits.

I was going to run 2 400s but my foot was a bit sore so I ran a 300m.  My first 200m split was again right on: 27.17.  Was a little tired so the 3rd 100 wasn't as fast.  My 300m split in the 400m was 41.5, right where it should be.  My last 100m was only 15.62, but hopefully that would improve a few tenths in spikes.  With a 41.5 300m split, I have to bring the last 100m in at under 15.5 to break 57.  

Continuing resistance today.  I'm continuing single leg squats and band work.  I can really feel it in the glutes.  I may go swimming later this morning before the forecast afternoon rain.  So, I may take the day off from the track and return tomorrow.  Nationals are just over 3 weeks away and when I get back on Sunday, I'll begin my last workout cycle.  I need to respect my days off and not do consecutive track days. 

138.7 lbs after workout

Nationals

Regular on-time registration for Nationals has closed and no one else of note has entered.   There are 14 people signed up for the M60 400m, including previous champion Tyrone, although he did not run well last week.  Assuming the usual scratches, that means we'll probably have to run a prelim on Thurs., which sucks... all to eliminate just a few people.  Of the 14 people registered, only about 2 or 3 have run under a minute since 2019.  There are some that are probably capable but just haven't recorded any times, like Brian H.  It's definitely my race to lose.  In the 800m,  there's a whopping 25 people registered!  Just one US guy (legitimately) seeded ahead of me, a miler who ran a 2:23 last week - about an hour after he ran a 4:55 1500m.  So, he's capable of sub 2:20.  He ran 2:17.99 in 2019.  Many of the others haven't raced since 2019.  Another Canadian competing unofficially is top seed.  So, I have a shot to medal.  I think my chances are also good in the 200m.  I don't think Don and Alan are 100%, Tony and Val can't run a 200, and Tyrone ran a very slow 200 last week, so... we'll see.  Brian is probably the one to watch out for if Alan and Don are sub par.  (Brian and some of my other competition were supposed to race this weekend in the AAU Championships in Miami, but it was canceled).  For me, the 100m event is last priority.  If I lose the 400m, I definitely won't run the 100m, and I still may not if it's particularly hot.  The 100 prelim is shortly after the 400m final.  If I were to be injured in that, it could close out my chances for 2 more medals and perhaps a possible championship.  I'm not worried about injuries since I have a good warmup and prehab routine that has proven itself.  So, we'll see.  

  

New approach

Very warm and a little humid at 4:15pm at the Sewanee track.   84º, heat index 87ish.   I'm taking a different approach this week.   I'm not going to do any crushing tempo or over distance this week before my penultimate meet of the season on Sat. in FL.  I'm going to prepare to race the 400m, by running fast 400s.  My friend Trevor from Australia told me he did something like this.  He is one of the very few M60 guys to break 56, so it worked for him.  Plus, I'm going to add a small amount of resistance daily, dumbell squats and bands.  It's low volume, good quality, and tolerable to do on consecutive days.

You'd think racing 400s would be good training but it's not.  When racing, I tend to take risks thinking I can go out really fast and bring it home.  This season, I've been able to do that less than half the time.  I thought I could run 26 low the first 200, but that is not the case, as demonstrated by my last 300m event run.  I really have no business going out much faster than 27.  Today, I ran near even splits and both my 400s were faster than yesterday and no 200 split was faster than 28.23. 

I'm trying to get better in estimating my speed.  To start, I tried to run exactly a 14 sec 100m and nailed it .

Hoka trainers on

stretches, drills, 2 x 100m, bands

100m - 14.07

400m - 58.65 (29.06, 29.59 / 14.25, 14.81, 14.35, 15.24)

400m - 57.96 (28.23, 29.73 / 13.66, 14.57, 14.62, 15.11)

200m - 27.81

So, I'll try this workout again tomorrow.  I will push the first half to the point of diminishing returns.  I was happy to run the second one faster than the first with only about 25 min rest in between.  

Comparing the 2, I gained 0.69 sec on the second 400m.  The gains came in the first 200m where I gained 0.83, but only lost 0.14 in the second 200m (mostly in the 3rd 300).   And the second 400m, will be harder of course due to fatigue.  I'll try to inch my time forward in the next workouts and see where that point is of diminishing returns.  When fresh, warmed up, and hyped up for a track meet, 27.5+ can feel very slow for the first 200m of a race, but that's the point.  

I tried my Hoka Rincons today.  They felt pretty good.  More toe room.

138.6 lbs after workout.  

Got to the track this afternoon early to get back at 6pm to see the last day of the Olympic Trials but they were reschedule on NBC to tonight at 10:30pm due to the highest temperatures ever recorded today in Oregon.  It reached 110º

 

Still learning

 I should say ... still haven't learned how to run a 400m within my ability.  Yesterday, I went out a a risky fast pace into a strong headwind and rigged in the end about 30m+ out.  Finished in a disappointing 58.83, second slowest time of the season, which shows I'm vulnerable to failure and defeat if I don't get my mind right.   Also possible I may be a bit over trained.  I will try it again next weekend one last time before Nationals and this time, I'm determined to be more patient.  

So, the task for this week is strengthen, and learn to run a 400m.  That means running race pace 400s with a relaxed first 200m, 27-28, then all out on the last 200m with an emphasis on form and relaxation.   And, hitting the resistance training, at least a little everyday.  I've gotten away from the weight room and I need to up my game a bit.  Doing a little every morning, no heavy weights, just bands, and dumbell squats.  I'm generally healthy but with the normal small aches and pains.  

TN Sr. Games 

I'm getting pretty fed up with the unprofessionalism at these TN Sr Games meets.  

#1, they are expensive.  $75 to run one event in this meet.  I signed up for the 200 and 400 but asked well ahead of time  to change from the 200 to the 800 on Sunday so I could get more experience running the 800 and not risk injury in the 200.  They denied my request with the reasoning that I could be just jockeying for position to increase my chances of qualifying for National Sr Games...which is particularly insulting and stupid.  #1, I am undefeated in 10 yrs of Sr Games competition in all events I've ever entered,  and I wanted to change into an event, the 800m, where I would actually have some competition with Mark C. running.  #2, I don't give jackshit about the Nat'l  Senior Games which I've never entered.  Sr Games are the "minor leagues" in terms of track as compared to USATF Masters Nationals.  

#2, they had a professional timer that wanted to put me in lane one.  They ultimately had so many scratches I just choose my lane but when I asked the timer about it, he tried to guilt me into running in lane one because it was 'better for the other competitors' so 'they could feel like they were racing someone instead of having someone alway way out in front.'  He said, 'it's not about just you, Bill'.... WTF?    I told him any professional timer knows how to seed lanes... i.e. 4,5,3,6,2,7,1,8...  and I was just there to run against the clock.  I could care less about 'the competition.'  I was standing there with USATF official and long time friend Mike H. who was basically agreeing with everything I said.  But, again... it was a non issue because of so many scratches, but just his attitude and MO about this was stupid and unprofessional.  Not what you'd expect for an event you pay this much for.   It was just basically me and Mark in the race.  Mark finished second about 7 sec/ 40m behind me in about 66 sec, everyone else was 100m+ behind.   

#3, I've raced a lot of meets this year and the track at Brentwood HS used for Sr Games is the worst I've run on this season.  It's black and hard.  When it was new several yr ago, I did run 55.85 / 25.20 on this track, but now it's dry and hard, giving a clackity-clack sound when you run on it in spikes.  Brentwood Academy was so much better.  But Sr. Games could care less.  It's a racket.  They were likely getting it for free or cheap. 

So, just as well, I scratched today - Sunday.   Better off training anyway.  Back to it later today.  

Inspiration

I was really inspired by seeing my friend David K. qualify for the Olympics Sat. night in the 400mH.  I met this young man at a meet at Life U., in Marietta, GA last summer where we were running the 400m.  We've been in touch on FB sporadically throughout his time racing in Europe as a first yr pro.    This year, his season didn't start real well.  He finished last in a Diamond League meet, running over 50 and seemed visibly upset with himself.  However, he believed in himself and continued to work hard.   We've exchanged messages on FB all during the trials, I told him he's got a real shot at it after the semis, and he responded "I'm gonna go for it for sure" and "It felt really good."   In lane 4 in the final in the 400mH, he had Rai B. out in front of him in 5, who just missed the WR running at 46.83, and with someone that far ahead, it would be tempting to try and follow.  But no, he stuck to his race plan, he was patient and measured.  At the 200m mark he was mid-pack, and with 100m left he was tied for 5th.  But, he didn't panic, he kept his form, executed brilliantly, ran a very strong last 100m and finished third - punching his ticket to Tokyo with an all time personal best of 48.38, 8th best in the world.  Rai won with the 2nd fastest 400mH in history.... 46.83, just 0.05 off the WR.  I learned a lot just by watching him.  So happy for David.... 

300, 400, 200, 100

 Warm and pleasant with light winds in Sewanee, 75º or so late afternoon.  Tonight, 300m event run, 400m at 800m race pace, and 200m at 400m race pace.

Hoka trainers on

stretches, drills, 2 x 100m, 50

100m - 13.41

300m - 41.26  (12.50, 13.73, 15.03 / 26.23, 15.03)

400m - 67.40 (30.96 / 36.44)

200m - 27.22

This was all about pacing.  My first 100 was in sweats and just a warmup, trying to get 13 low.  The 300m started way to fast and I can't yet (or maybe never) go out in 26 low and finish strong.  I'm not where I want to be and was pushing it to find out.  I want to be under 41 and still feel like I have energy left.  Not today.   I would've have been hard pressed to make the last 100m in 16.5.   The 400m was to simulate the first lap of an 800, and was pretty much ok.  The last 200m was a tad shy of 400m pace.  

138.0 lbs after workout

I'm racing the 400m Sat morning, and I've decided to not race the 200m on Sunday and asked to race the 800m instead.  I don't want to risk any injury this close to nationals.  

There looks to be a large turnout at nationals this year with registration numbers higher than the last 2 championships.  All my events are huge.  More than double the number of competitors.  The leading seed in the M60 800m is a Canadian (competing unofficially) who ran 2:08 2 yrs ago.  The fastest American competing officially ran 2:18 2 yrs ago.  At one point I thought I could win it, but with these new entries, I'd be lucky to medal.  Most of these 800 runners are road racers, milers, 5k guys.   So far, my best shot still seems to be the 400m.  I'm top seed but Tyronne who beat me in '18 is back.  They'll likely have a 400m prelim on Thursday, which sucks.   Out of 14-15, I'm guessing only 3 or 4 besides me will break a minute ... and run their age.  

Over distance volume: 2x600, 500, 300

Taking advantage of the amazingly cool weather, very dry, sunny, 71º.  Time to do the heavy stuff now.    I did a few of these workouts in March.  Today, my fastest set of 2 x 600m.   Took ample rest between the 600s but not full, about 15 min.

Hoka trainers on

stretches, drills, 2 x 100m, 50m

600m - 1:40.78 (31.32, 34.06, 35.40 / 65.38 / 35.40)

600m - 1:40.01 (30.91, 33.66, 35.44 / 64.57 / 35.44)

500m - 80.72 (29.28, 33.65, 17.79 / 62.93, 17.79)

300m - 45.50

The 600s were draining so my 500 and 300 suffered.  By the time I got to the 300m, I felt hobbled and toasted.  These 600s were a bit faster than 800m race pace.  If I could go out in 1:41.5, and run the last 200m in 36, that would be 2:17.5,  pushing my limit.  Push it too hard and rig... lose lots of time.  It's a risk.  The other day I went out in 32 and it seemed too hard.  Today went out in 31 and didn't seem quite as hard.

Damn, seems like the 800m will have to have a prelim in M60.  Crazy.  Looks like they will have at least 15.  That really sucks.  I haven't registered yet, but I'm actually the fastest seed so far.  William C., the top seed, 2:16.00 is fake.  This guy has been racing since 2017 and has never run below 2:30.  Ran 2:37 a few weeks ago.   

UPDATE:  I just asked the question to Jerry, Master Track Chair about the 800m prelim.  He said:

"So there's no 800 preliminary round. Sections on time. We're verifying seed times where they make a difference in seeding."  - Jerry Bookin-Weiner, USATF Masters Chair

Good news.  Chances are better that I will in fact race the 800m.   My chances are as good in the 800m as in any event I think.  My 2:19.22 would have won the M60 800m every year 2014 - 19.  My biggest problem is lack of experience, having run this race officially only twice in my life, and only once in 6 yrs.  

Band work and prehab tomorrow. 

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

The Trials

Have been enjoying the USA Olympic Track and Field Trials every night Fri-Mon.  Starts again Thur-Sun.  I was particularly sad to see what is likely the end of Justin Gatlin's career.  He and Marvin Bracey went down with injuries.  They both had times that would have possibly made the team if they weren't injured.  Happy to see the young guys like Jewett in the 800m, and Kerley in the 100m make the team.   Allison Felix seemed to be one of the only of the 'old guard' to make the team (400m).   We likely witnessed the last races of Lashawn Merritt, Justin Gatlin, Natasha Hastings, Mike Rodgers, and maybe others.  Shocking to see AR holder, clear favorite to not only make the team but to win the 800m in Tokyo, Donavan Brazier NOT make the team and finish LAST in the final.  No guarantees in this sport.  You bring it or you don't.  The idea is to be so good, that you can win with your B-game.  There is no one like that in these US Olympic Trials except for maybe Ryan Crouser, who broke the WR in the shot put by 10 inches.  I really think even Noah Lyles is in peril of not making this team, judging by his 100m.  

I think Gatlin spoke for all of us, especially us older athletes when he said:

"You never realize as an athlete there's going to be an end, 'til the end comes." 

- Justin Gatlin

Great summer for track and field. Olympic trials continue and the Olympics right around the corner. Cool to see track on primetime network TV, but it is quite a culture shock ... going from the USA Track and Field Olympic Trials on NBC to local coverage of NASCAR in Nashville. ; )

5 x 200m

Warm to hot today in Sewanee, depending on the sun and rain.  It would rain for a few minutes then get very hot and humid when the sun returned.  With rain coming, I got out there early, in the heat of the day around 1 pm.  

I was surprised that my quads were a tad sore after a days rest from my Sat speed work.  

I had planned to do the 6 x 200m workout w/ 3 min rest but I didn't make it.  My heart rate was still at 160 three min after #5.  Maybe the heat and humidity or maybe because the first 3 were pretty quick, or maybe a because I walked back in between.   On 6/7, I did this same workout and was able to get 6,  the first 3 about the same time as today.   That was on a Sunday at Marist, the day after I ran my SB 400m.  The main difference besides the track was I walked back to the start in the hot sun across the field today.  On 6/6, I brought 2 water bottles and ran in both directions, no walk in between.  Maybe that was it.  

Hoka trainers on

stretches, drills, 2 x 100, 50

5 x 200m w/ 3m rest - 27.69, 28.31, 28.06, 29.01, 30.40 / Avg. 28.69

band work

I felt like I should do more, but I do want to go out tomorrow for a substantial workout, so I did some resistance bands, sets of hams, hip flexors, abductors.   I need to start doing these after every workout, as prehab to help prevent injury.  I've not raced many short sprints this year.

138.9 lbs after workout.

UPDATE:

Looks like my age group is going to be very competitive, Michael F. now has the M60 WL in the 100, 200, and just missed my WL in the 400m by just 0.07.  Fastest M60 400m, besides me since last year.  

150s, 100, 60

Cool and cloudy, low 70ºs with a south wind.  Wanted to do a low volume, fast workout today.   Did all these sprints with a 3-4 step rolling start.  

Hoka trainers on

stretches, drills, 2 x 100m, 50m

60m - 7.37

3 x 150 - 19.43, 18.85, 18.79

100m - 12.28

Ran fairly fast and my best 150m wasn't the one I was trying the most on: #2, it was the one I stayed most relaxed, #3.   

My right foot was hurting a bit, so I'll probably take tomorrow off and train Mon, Tue, Thurs, with the hard tempo set on Monday.  It seems that these very heavy socks I use are causing my little toe to get a bit crushed on my right foot running the turns.  Not a serious issue, but I need a day off before I can do a big  tempo set.  

I've committed to the July 3rd race in FL.  Don't really need it but it's 2 1/2 weeks before nationals so that's enough time to put in one more hard week after.  Looks like a small meet, not sure if I'll race anything in addition to the 400m.

 

600m, neg split 400m

Warm today at the Sewanee track around 5, about 80º, light winds.  Generally quiet.  More 800m race pace today and a neg split 400m.

Hoka trainers on

stretches, drills, 2 x 100, 50

600m  - 1:41.20 (30.87, 34.70, 35.63 /  65.57, 35.63

400m - 61.44 (32.12, 29.32)

The 600m was actually faster pace than I ran my 800m 2 days ago.  Too fast for race pace.  At that pace, I would likely be able to run the last 200m in 38-39... which would still yield a total of 2:19-2:20.   But better to be able to sprint the last 100m if necessary.  

I do think this over distance is helping me, but I need to start doing some short speed, 50s and 150s.  Probably next week sometime.  I still think the biggest bang for my buck is hard tempo intervals and over distance.  Maybe some 400m race pace 300s also. 

Getting my weight under control.  138.1 lbs after workout.    

Definitely have ruled out the Jacksonville, FL meet.  There is a meet in Wildwood, FL on July 3 if I want one more.  That would be the one if I want one more 400 before nationals.   

With my fairly low volume today, I'll probably go out Sat, Sun, Tue, Thurs before the meet on Sat.   

Event considerations

Just thinking out loud here.... 

In the last USATF Masters Nationals in 2019, they had both a 400m prelim and an 800m prelim scheduled for the first day - Thursday.   Unfortunately, the M60 age group was the only age group in the meet that had to suffer through a 400m prelim.  Although an 800m prelim was scheduled, it wasn't run.  There were 12 total competitors in the final, with 2 DNS.  So, I would think if there were more than 12, there might be an 800m prelim.  The fact is, in this previous USATF Championship, the M60 age group had the  most 400m competitors AND the most 800m competitors of any age group.  What is it about this age group?   With a week to go in registration, there are already 11 signed up for the 800m (including me, I haven't registered yet).  I hope they don't run a prelim, there is not one on the preliminary schedule.  They could run a large group with a split track waterfall start.  

Bottom line here ... If there is an 800m prelim, I will probably scratch the 800m.  If there is both a 400m and an 800m prelim, I will definitely scratch the 800m.    If I scratch the 800m, I'll probably run the 100m.  If I lose the 400m, I most likely will scratch the 100m and focus on the 800m and 200m.  The 100m will be last priority. 

Anyway, next workout on Friday, I'm going to continue training pace for the 800m with a race pace 600m and then some.  I'll be out in the heat of the day in order to get back in time at 6pm to watch the US Olympic trials.  They say that 400m training helps your 200m race.  I think 800m training will help my 400m race, as unpleasant as it is.  

800m, 3 x 200m hills

 Another beautiful day at the Sewanee track, a ghost ship as usual.  Falling into the lower 70ºs by sunset, dry, sunny, calm winds.   I wanted to push the envelope a bit tonight and try some different pacing in the 800.  Unsuccessful, although even a failed attempt, my time in trainers tonight would make the top 5 in the world.  

Hoka trainers on

stretches, drills, 2 x 100, 50

800m - 2:22.63 (66.63, 76.00)  

3 x 200m hill sprints ~ 39-42

I have zero experience racing 800s.  Tonight, I wanted to see how much I could deliver after a faster first 400m.  Answer was not much.  I pushed too hard in the first 400m, especially in the first 200m (32.28), and suffered greatly in the end.  Maybe not relaxed enough.  It really shows how perfectly I paced that 800m last Sunday.  I estimate it was about 68/71 or 67/72.  I had enough at the end to sprint the last 100m in about 16.5.  Tonight, I felt like I was 'sprinting' the last 100m, but heh... it was a only a 19 sec 100m.  In my race, my last 200m was about 35, this evening it was 39.    That's how beat I was.  Reminded me how much I hate 800s.  So, in competition, I don't care about time as much as winning, so it'll probably be more tactical.  Just follow the leaders and save as much as possible for the end.  I had a lot more for the end last Sunday.   

So, I hit the hills on Roarkes Cove Rd.  Quite a steep, especially the last 50m.  I could barely walk down after the 3rd one.  Brutal but good.  

Felt a tad heavy tonight.  Probably the bread.  140.3 lbs after workout.   

Getting psyched up for the US Trials... 10 days of track on NBC!  Tis the season.

5 x 300m tempo

Nice day, warm, mid 70ºs, and no wind at sunset at the Sewanee track.  No one there (except for the elderly French woman who walks).  

I swam across Lake Jackson this afternoon, and I kinda didn't feel like training today.  Didn't sleep that much.  But I got to the track and got it done.  A good hard one.  

Hoka trainers on

stretches, drills, 2 x 100m, 50m

5 x 300m w/ 6 min rest - 44.73, 44.94, 45.69, 47.17, 47.47  - Avg. 46.05

Happy to get it done, virtually the same time as my last set of these in May, just 0.06 slower avg.   Started the first 2 maybe a little brisk.  

With no races this upcoming weekend, looking forward to my last scheduled 400 and 200 races at the TN State Games on the last weekend in June.   Then, I may race one more in FL, but not sure.  Maybe not.  Just driving down there will upset my training schedule since there is limited access to a track there.  

138.9 lbs after workout

Crazy idea

Was looking at the meet schedule for the USATF Masters Outdoor Championships.  Thinking ... would it be possible to run the 100m, 200m, 400m, and 800m in this meet?   

Maybe.

I think so.

The thing is... the 400m final is over before any of the other events start.  I think the determining factor would be if they had a prelim for the M60 800m.  That would be too much, but according to the preliminary schedule, they won't have one.  Looking at the 2019 meet, the M60 age group was the only age group to have a 400m prelim on Thursday.  In 8 outdoor Masters Championships, I've only run one 400m prelim, and one at the NCCWMA.   It's silly, all to eliminate one or 2 people.  They should just run 2 sections of finals as they do indoor.   

Anyway... it's doable.  The only tough day would be Sat, where the 100m Final, 800m Final, and 200m Prelim are consecutive.   But the way it was scheduled last time, there is probably time enough in between.   

Due to the NCCWMA being held in Toronto in the same yr, the 2019 USATF Championships in Ames were not particularly competitive.  I could have possibly won all these events.  But, this year will be a lot better attended because there is no WMA meet.  

I guess my recent experience with the 800m has made me think.  Both M60 800m races in 2019 at USATF Masters and NCCWMA  were won in times slower than I ran yesterday.  

I could sign up for them all and scratch as needed.  That's what I'm thinking about doing.  

It seems like every time I go into a race with a few aches and pains, they all go away after the race.  This weekend was no exception.

Here what such a schedule might look like for M60... from the same meet in 2019:

Thursday 

    12:10 pm - 400m Prelim (probably won't happen)

Friday 

    12:16 pm - 400m Final

    3:20 pm - 100m Prelim

Saturday

    10:51 am - 100m Final

    12:44 pm - 800m Final

    2:04 pm - 200m Prelim

Sunday

    11:47 am - 200m Final

I don't want to get too greedy here and get hurt, but if I win the 400m on Friday, everything else is gravy.  If I lose the 400m, I'll want to get redemption by winning something else.  So it's good either way.  Looks like the most difficult thing is the 200m prelim after the 800m.  

Paraphrasing JFK...

We choose to race 4 events, not because they are easy, but because they are hard; because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one we intend to win...  

Like the old Schlitz beer slogan...  "you only go around once in life, so you've got to grab for all the gusto you can."

Still ... it's a CRAZY IDEA!

Track Lab Atlanta meet report

Feeling like summer at the Gladiators Track Lab meet in Douglasville, GA.  This was a 2-day meet geared toward multi-eventers (decathlete, pentathletes) with some individual events mixed in.  I originally planned to race both the 400 and 200 on Sat, but cancelled the 200 because it would have been into a significant headwind.  So, I decided to run the 800m instead of training on Sunday... and as punishment for not improving my time from last week.  

I had low expectations for this meet.  Was about 2 lbs heavier than last meet, slept only 3 hrs, the late season aches and pains, and the conditions...  windy, hot and humid.   It was my 3rd consecutive weekend of racing, 4th 400m race in 5 weeks, 9th 400m race this year.  Despite all that, I did OK. 

400m - 57.54

800m - 2:19.22

It was the second fastest 400m time in the world M60, (I have top 8 fastest M60 times this yr including indoor), and my 800m was #3 in the world M60.  Not too bad for someone who hasn't raced an 800m in 6+ yrs, and who doesn't train for it.  Only the second FAT timed 800m I've ever run in my life, and my PR. 

I didn't hate this 800m as much as I thought I would. Great thing about an 800 is, since I'm never running faster than 16-17 sec / 100m, doesn't require a serious warmup like a sprint event. I got there 15 min before race time.   I really think I could run a faster 800m if I focused on it.  In the race, I had a high school kid in front of me the whole time.  I was really holding a lot in reserve for the last 100m, where I passed him.  I was racing with my Gymboss beeping timer, setting my pace at 68/72.  17sec/100m - first 400m, 18sec/100m - second 400m.   I stayed right on pace til the last 100m where I fell behind slightly, but I was able to sprint the last 100m in about 16.5ish to make up the time.  No rigging.  It was fine.  I don't know how other people run the 800m, but I run it like a sprint, my heels never touch the ground, ever.   And, I use the same spikes as I would for the 100m or any other sprint.  Seems like a lot of runners were heel striking out there today.

My 400m race was essentially a time trial.  There was just 2 of us in the heat.  Me and a 48 yr old masters who ran over a minute.  I was in lane 4, he in 5.  I never saw him after the first 40m.  I executed pretty well, very little rigging, and have no doubt that it would've been a few tenths faster without the strong headwind on the home stretch.  But who knows, maybe it helped me on the back stretch.  

Anyway, interesting the people I meet at these meets...  

I see a lot of the same people at these meets.  Not many masters and open athletes here at this meet.  Just a few.  I noticed a very attractive young woman, very fast, and older than high school.  She was also at last years meets at Life U.  We chatted quite a bit.  (She seemed fairly shocked when I told her my age).   She speaks the Queen's English, grew up in Surrey, but since her mother is Italian, she is trying to make the Italian Olympic team in the 400 and 200 (maybe easier than the UK team?).  She ran 54 at the meet, which probably wouldn't make the team, but who knows.  Turns out this person is Maya B... she's a young pro athlete.  I looked her up.  She won the U20 European Championship in the 200m in '17.   She apparently lives/works in ATL.  I think she even has sponsorship.   I hope she makes the team.  Tough to be a pro track athlete with the talent out there today. 

This is Maya:

 

3 x 250, blocks

 Beautifully dark and cool day in Sewanee.  Barely got above 70º today with a nice south breeze.  Occasional drizzle left the track wet, so no super fast times.  One of these days I'm going to take a scrub brush and some soapy water and clean lane 6 at the 400m start where it's all slimy with lichen and residue under the tree.  I ran these 250s about 400m race pace.

Hoka trainers on

stretches, drills, 2 x 100, 50

250m - 33.82 (26.62 / 7.20)

250m - 33.54 (26.07, 7.47)

250m - 34.17 (26.50, 7.67)

5 x 30m starts from blocks 

The first event run was the best, note the last 50m.  Second was too fast.  At that pace I'd be pushing a 31.5+ for the second 200.  I really need to come in about 30 or 29 high if I hope to break 57.  

After the event runs, I put the spikes on for some starts.  They felt a little clunky and I was a tad sore in the foot and lower ab.  

I really think I'm sacrificing a fast 200m time to race the 400m again this Sat.  The reason I'm running both is that meets are becoming scarce and there should be ample recovery time in between.  I may even go back on Sunday, and race an 800m just for the workout, if I'm not too beat up after two races.  I've been probably over training a bit and with my next meet after Sat., 2 weeks away, I can go back to the 'every other day on the track' regime.  Past 2 weeks I did 4 days in a row including race day.  

138.8 lbs after workout.  

400, 150s, weight pulls

Warm and a bit humid at the Sewanee track, light south wind, 76º.   I started today with a 400m,  with a conservative first 200m, and a max effort 2nd 200m.

Hoka trainers on

400m - 57.82 (28.19, 29.63)

2 x 150m - 18.88, 18.97

2 x 5 - 55m full effort sprint weight pulls w/ 45 lb dumbell on turf ~ 9 -11 sec

I set my goal for a 28/30 400m.   The goal was to make the first 200m as easy as possible, and I ran it more than a second slower than race pace.  I was happy to get the 2nd 200 under 30, despite some rigging in the last 20m.  My third 100m (14.34) was faster than my second (14.57).   My last 100m was 15.29.   I usually race at about 3.5 to 5 sec differential between my first and second 200, usually about 26.8 / 30.7.   The goal is to get my second 200m down to what I ran today.  That would yield a mid 56.   It's possible.  

The weight pulls were pretty exhausting at the end of a workout.  Got out at just before dark ahead of a dramatic storm front.  

137.8 lbs after workout.  

500, 2x300

It cleared up nicely this evening in Sewanee, low 70ºs and calm winds at sunset.  The track was just as I left it a week ago, same weight plates on the field, same small piece of plastic I left as a marker.   It was placid and quiet.  Really nice.  

Did a little more than last Monday.

Hoka trainers on

stretches, drills, 2 x 100m, 50m

500m - 76.93 (28.43, 32.00, 16.5 / 60.43, 16.5)

300m - 42.40 (13.09, 14.14, 15.17 / 27.23, 15.17)

300m - 42.94 (13.48, 14.49, 14.97 / 27.97, 14.97)

Felt pretty hard.  I took about 15 min between reps.  The 500m was tough, not as fast as last week, but I knew I wanted to do more so I hit the 400m in 60.43.  The last 100m I really fought the lactic.  

Plan on going out tomorrow as well.  Thinking about doing a neg split 400m then some quality short stuff and some weight pulls.  Definitely not racing tomorrow.

137.9 lbs after workout.  

schedule / gear

Schedule

Back to Sewanee after a week in ATL.  I want to do the same type of training this week as I did last week, except to up my game a bit.  I'm pleased that my body, especially my feet are holding up to some rigorous training (thank you Clifton 1s !) and hoping to do as I did last week, 3 consecutive days Sun-Tue.

I'm likely NOT going to race in Louisville tomorrow as the rain chances are greater than 50% at meet time, and driving 500 miles on wet roads is not worth the risk (... I say that now).   And, I will better be able to accomplish my goals by training rather than racing on Tues.  

One thing I will do however, as I now have only 2 more meets scheduled before Nationals, I will race the 400 and 200 in both meets.  Saturday's meet has the 400 and 200 scheduled 4 hrs apart (11am and 3pm).  Still in the offing is a visit to my parents in July and a race on the 11th.  It's a good possibility.   

Gear 

I use racing spikes that are by all standards, outdated technology.  My spikes of choice were released by Puma in 2013 or 14, the Puma Bolt Evospeed Sprint LTD.  It featured essentially the same spike plate as Nike but was an ounce and a half lighter and the fit was tighter.   It is superior to the next generation Puma because they are lighter and have the golfball dimpled upper that fit tighter.  These weigh in at about 5.5 oz. My Adidas are lighter at 4.9 oz, but I still like these, mostly because I can use the risers.  

Since it has the same spike plate as the Nikes, I continued using the risers beneath the spike that I used on the original Nike Superfly.  Here's what the Nike Superflys looked like, these came out in about 2010:

The problem is, these black spike risers are no longer available... at all, anywhere.  A couple years ago, there was a guy selling them on ebay, but no more.  There was also a hurdler from FL who was producing these out of aluminum via CAD technology in his garage.  He retired.  So...  Gone.  No more.  And... in order to use these risers, you need a special long thread XT spike made by one and only one company, Omni-lite, and they are no longer making them, although they still have some in stock.  I just bought 100 XT Xmas tree and 100 XT Pyramid spikes from Omni-lite.   They last a long time, one set can last a season+, so I think I may have enough to last me the rest of my track career.  There are really uncommon.  I've gotten some strange looks at the spike check table.  I feel they give a little more lift than conventional spikes, and every half inch helps.  And, I did find a way to preserve the risers from breaking.  I fit a thin washer under the spike to keep the riser from being deformed, then I coat it with super glue.  They are very durable.  What usually happens more often is the spike hole gets stripped and the threads in the shoe will no longer hold the spike.  That's what happened to my first generation of Pumas (Puma Bolt FAAS LTD).  Right now, I have 2 racing pair and a pair a half size big I have not yet worn, just bought them years ago as a spare in the closest size available.  I have reglued the soles with epoxy a few times, they're good.   I  should be good to go for a while.  

Here they are, with my chosen mixture of xmas trees and pyramids.   

They don't make 'em like this anymore.... literally.  

Can't get 'em.

Back to the oval office, 6x200m tempo

Warm and humid but cloudy with occasional sprinkles of rain, in the 80ºs at Marist school for my hard workout today.   I wasn't sure I'd be able to pull this one off today, after a late evening race yesterday, but I did, and even one upped myself. 

Hoka trainers on

Stretches, drills, 2 x 100, 50

6 x 200m w/ 3 min rest - 28.06, 27.74, 28.31, 28.20, 29.00, 29.10 /  28.40 avg

It was hard, and exceeded my previous 6x2 w/3 from a week ago by 0.30, which is significant.  It totally kicked my butt. Feeling pretty light and fit again.  Still looking to break 57 in the 400m. 

Not sure about racing in Louisville on Tues.  Could be 6.5 hrs of driving for one race.  The weather is iffy as well.   I don't have anything pressing or anything else to do... although I've been practicing guitar more lately than I have in several months and would like to start doing some recording, but I have plenty of time.  I decided to race in the ATL area again instead of going to AL next weekend.  Next race will definitely be a 200m.  I definitely plan to take the weekend off from racing on the 19th.  Getting down toward the end of the season, I may only run one more 400 before Nationals, unless I go to FL in July.

137.9 lbs after workout.  Last night's paella didn't weigh me down.  

Sunset Summer Classic Meet report / Schedule

Redemption from last weeks bad performance.  

Another M60 World leading time: 57.49 - matching my last year's WL.  

At Wheeler High School in Marietta,  a 6 lane black track, not great but not bad... although not what you'd expect from the high school of 2 Olympic Gold Medalist alumni: Aries Merritt (110H), and Reggie Witherspoon (4x400m).  

The Saturday night all-ages meet started at 4:30pm, and I got there at 4:15.  I thought I'd be done by 6:30 but the meet was dragging on very slowly.  Lot's of kids.  Then, a pounding rain storm hit about 5:30, closing the stadium, and forcing a 90 min rain delay.  I got back in the stadium at 7:15, and warmed up again.  Walking around a lot, trying not to get tight.  They were doing the races from youngest to oldest, so my heat of the 400m was the very last heat of countless 400m heats.  

I didn't race until almost 9:30 pm, and I have to say, despite the wet track, I really loved the conditions.  Cool, no wind, dark, under the stadium lights, lane 4.  I really much prefer racing at this time in the evening than I do in the morning.  

They ran the masters and open together, 2 heats combined into 1.  It was just me, a 23 yr old guy and Tom, a 78 yr old who has the WL time in the M75 400.   

I was surprised the 23 yr old didn't pass me right away.  I didn't see him until midway through the last turn.  I felt pretty good at the 300m mark, and ran a decent home stretch, not rigging until the last 20m or so, which is good.  The 23 yr old beat me by several meters, but I knew it was a decent run, I didn't feel whipped.   

The big difference in this meet for me was weight and a good hard 4 day week of training.  Last week at Atlanta, I weighed about 143.5 lbs.  This weekend, I was 138.5 lbs.  The 5 lbs made a big difference.  Sean said everyone was complaining about their time at Atlanta Relays, no one seemed to run well. Maybe the wind.  Unfortunately, Atlanta relays dumped their entire results to Masters Rankings, so I'm stuck with that 59 time on my record.  Wish I could erase it.  

After my race, it started raining again, it actually felt great.  After the meet, I met Roya for 'paella del mar para dos' at a nice latino place.  The rain had stopped and we were able to dine outdoors. 

Photos:

I saw Sean there, he was waiting on his M35 4x100 team, trying to increase their WR, but apparently there was a no show.  I didn't see him after the rain delay.  

Spoke with Tom, the lean and fit 78 yr old who has been a prolific racer this season.  He came all the way from London, KY to race.  He ran a 74 and got a tremendous ovation from the crowd coming down the home stretch.  He was by far the oldest competitor.  

Schedule:

Today is a training day and I'll be training in Atlanta at Marist this evening.  I have an opportunity to race in Louisville on Tuesday, yes, day after tomorrow.  This will be the FIRST meet on a newly opened track at the Norton Center, adjacent to their new indoor facility.   In all, this is a $53 million facility.   just wish it weren't 250 miles away.   Tuesday is an evening meet, so I could show up and just run the 200m.  Long way to go... 500 miles to race for 25-26 sec.  I'll decide last minute, depending on weather and how I feel.   I had planned to race the 200m this coming weekend in ATL.  

250s

Warm at Marist school today, 80º and then cooled by a brief light rain, light winds.  I ran 400m race pace today, or close.

Hoka trainers on

stretches, drills, 2 x 100m, 50m

250m - 33.17 (25.50, 7.67)

250m - 33.82 (26.50, 7.32)

250m - 34.04 (26.50, 7.54) /  2 min rest / 100m - 13.57

I knew the first one was way too fast, felt some tightening even by 250m, last 50m was slow.  The 2nd one was about right, and the third as well, but tired.  Amazing both 2 and 3 had exactly 26.50 first 200m.  I think #2 had potential to be 57 low 400m.   

Still, these are not exceptionally fast, all extrapolated to about 41.5ish 300m, which would require a 16 last 100m to improve on my present best time.   Still, have the tendency to run a too fast first 200m.  Thinking after this 400m on Sat, I'll take a 3 week break from the 400, run the 200 the following weekend, and then start a new cycle including more over distance.  

Nationals will be tough this year, already the guy who edged me out for a medal in '18 has signed up, and he'll have a better lane - due to his fake seed time!  It's going to take some work to get ready.  After Sat, I may only run one more 400m before Nationals.  Or, I may do one last one in FL on 7/11.  

Down 5 lbs since my race last weekend.  138.3 lbs after workout.  

400, 200, 2 x 100

 At the Marist track third day in a row.  Body is holding up pretty well for a brief workout.  Mid 70's at sunset, light winds.  again, completely empty.

Hoka trainers on

stretches, drills 2 x 100, 50

2 x 100m relaxed - 13.22, 13.65

400m - 57.79 (27.19, 30.50) /  5 min rest 

200m - 28.93

The 100s were an experiment.  I tried to run a relaxed 14 sec but was too quick on both.   I intended to run the first 200m of the 400m in 28 and set a goal of 28/30.   I was again too fast on the first 200m, and that resulted in a little rigging in my last 100, which was 15.89.   I rested 5 min and piled on the lactic with a 200m with what I  had left.  So, I learned I still have to be conservative on the first 200m if I'm going to break 30 on the second.

Tomorrow will be an off day from the track for sure.