600s again, weight pulls.

Perfect night again in Sewanee, low 70ºs, light S wind, track to myself.   5th track workout in 9 days.  Body is holding up so far, except foot was a bit more sore than usual after.  Been one upping myself in every workout and it's getting a little stressful.  Definitely a world of pain.   Trying to make up for lost time, I guess you could call this 'intensive foundation'.  At some point I'll take 2 days off from the track when I feel it's necessary.   And looking forward to speed work maybe next week.  

Hoka trainers on

stretches, drills, 2 x 100m

2 x 600m - 1:45.54, 1:50.88

4 x 60 yd sprints on turf w/ 45 lb plate - 12.2 - 12.8

The first one was tough, went pretty hard.  Second one was just surviving.   Much less effort on the second, although both last 200s were pretty much the same.  In my 800 races, I'm usually at the 600 in 1:41 or so.  So, lot of work to do.  

Yesterday, did 4x25 single leg squats w/ 45 lbs yesterday along with my usual 20 pullups, RDLs, etc.   The injury is pretty much gone, I can only feel it as a slight dull ache when I test it.  If I had taken 2 months off right after the injury, I'd have been training again by mid Feb, probably won indoor nationals, and raced in a few college meets in April.  Now, I'm playing catch up and it isn't pleasant.  Still feel I can turn a sub 59 by end of May.  By then some of my competition should post marks.  Thus far, no one under a minute in M60 outdoor.   That could change any day this time of year.  

Lighter and stronger.  140.6 lbs after workout.

tempo 300s again

Perfect weather, low 70ºs falling into the 60ºs with a light S wind at sunset in Sewanee.   Normally this would be a day off but since school is over, I'm going to try and go every other day if my body will hold up.  Not much time and elite fitness not here yet.  I'm thinking the fastest way to get there is by hammering it with alternating over distance and intensive tempo every other workout, with some weighted short sprints (dragging the 45lb plate).  Weights on days off.  4 weeks before first race, 8 weeks before the possible 800m at Hayward, and 9 weeks before Finland.

Hoka trainers on

stretches, drills, 2 x 100m

3 x 300m w/ 3min rest - 49.50, 50.48, 53.17 (avg 51.05)

4 x 50m sprints with 45 lb plate 

Still couldn't get 4x.  I knew with 120m to go on #3 that I wouldn't make a 4th, so I pushed it in.  2 min after rep #3 my heart rate was still over 150 bpm so I couldn't do a 4th.  But an avg of a second faster than last time.  If I want 4x, I'm going to have to go easy on #1.  

I'd like to get the spikes on and see where I'm at but that would really be a waste of time at this point.  Maybe in 2 weeks or so.  

Getting lighter.  140.8 lbs after workout.

600s and weight pulls

 Nice weather for a workout, 60º and sunny, light north wind in Sewanee.   I'm registered for World Championships in Finland.   I think I can be ready in time but it's going to be a world of pain to get ready.  

The quickest way to get there is by doing overdistance and tempo.  Again, 600s today and then some weighted 40m sprints.  The 600s were brutal, of course.  But the good news, my body is holding up and the injury is just about gone!  I've been waiting a long time to say that.  I felt it after Friday's 600s, but not today.  My feet even felt a tad better.  The body is adapting to the training... slowly.   

Because the lacrosse team left their gear all over lane 1, I measured out a 600m in lane 6 with my metric wheel.  

Hoka trainers on

stretches, drills, 2 x 100m

2 x 600m - 1:47.40, 1:50.70

6 x 40m sprints on turf with 45 lb plate

About 3 sec faster than my last set of 600s.  The short sprints felt ok.  

142.1 lbs after workout.

 

Looks like registration is now complete for the World Championships.  37 registered for the M60 400m, five seeded under 59, just myself and Mike V. seeded under 58.  I can be fairly certain there will not be 3 rounds.  If 32 show up, that's 4 heats.  So, winner of each heat and next 4 on time.  

Tempo 300s

Beautiful evening in Sewanee, 72º and a south breeze.  My first 300m tempo set and it was pretty rough.  Judging by this workout, I was probably in better shape last November.   It was especially hard I think because it was my first tempo 300 set in months and because I spent 11-12 hours on my feet yesterday working around my house, then again this morning and afternoon, so I did still feel the injury and foot soreness.  And, I've been quasi-fasting, eating very little in an effort to lose this last bit of fat.

Hoka trainers on

stretches, drills, 2x100, bands

3 x 300m w/ 3:00 rest - 50.07, 51.13, 55.56  (52.23 avg)

Yes, it was hard.  My second one felt kind of like my 3rd one usually feels.  Thoughts of me getting 4x were quickly diminished.  2 min after the third rep, my heart rate was still at 162 bpm.   I knew this was going to be hard.  And it is.  I was doing 4x300 w/ 3m avg 51.1 end of January - after the initial injury.  I was also lighter.  I need to be at least at that point before end of next month.    Now, have to fine tune my diet, strengthen, cross train.   

141.5 lbs after workout.  Not because I've lost the fat, but because I'm empty.  Have a ways to go.  

Possible schedule

I don't know how my training will progress, but when I'm finally able to race, I could begin racing every weekend beginning May 28.  It could serve as my speed day in my training cycle.

Here are the possibilities:

May 28 - PTC in Huntsville - or - Mark Trail in Atlanta

June 4 - Sunset Classic, Wheeler HS, Atlanta

June 11 - Track Lab Gladiators, Atlanta

June 18 - Alabama Heat, Oxford, AL

June 26 - USATF Masters Exhibition, Eugene OR

July 5, 6, 8 - WMAC Tampere, Finland

July 16 - PTC summer, Huntsville

July 28-31 - USATF Nationals, Lexington, KY

600s

Gorgeous night in Sewanee.  Low 70ºs near sunset.  I was a bit nervous about this workout, I was hell bent on getting some decent volume in, speed was secondary.  A long ways to go, but I got it done.

Hoka trainers on

stretches, drills, 2 x 100

2 x 600m - 1:50, 1:53

I didn't kill these, just got 'em done.  My Sportcount timer battery died so I just got an estimate from my Gymboss, probably accurate within 0.5 sec.   This was about all I could do at the moment, with my foot and tendon injury limitations, but... I'm now training full scale and my injury is not getting worse.  But there is a long way to go.  

Last yr. on March 26, I did: 

600m - 1:42.06,  1:44.59 

500m - 80.94  

'split 400' - 300m - 43.54 / 1 min rest / 100m - 15.35

I also was 7 lbs lighter.  During that time I was hitting super low body weight of 136 lbs after workouts, partially due to high protein low carb diet with a lot of eggs.  I was 144 today before and 143 lbs after workout.  No way could I have tolerated that volume today.  I have 5lbs to lose and it's alway hardest to lose the last 5.  I expect I'll ramp up the volume and speed as I get in better shape.  We'll see how the intensive tempo goes this week.  Not sure if I'll do it Sunday or Tues.   Happy I had the right kind of battery to fix my Sportcount.  I'm going to need to ramp up the cross / strength training on off days as well.  Not much time before Hayward and still considering Finland.  

Summer vacation is here.  I'm loving this time of year.  

800

 Cool, dry, and sunny in Sewanee today, low 50ºs.  Decided it's time for foundation so ran an 800m.  It was rough.

Hoka trainers on

Stretches, drills, 2 x 100m, bands

800m - 2:40.47 (74.88, 85.59)

100m stride ~ 16

It was hard in my present shape.  Back in Oct, I was doing a lot of 2x800m workouts, early in the month, averaging 2:56ish, then down to 2:46 by the end of the month.  On 1/23 I ran a 1x800m workout in 2:34.5, so maybe be a few weeks before I'm there.  I was 2 lbs less then.  Still limiting my volume.  I wanted to do more but if I cool down too much, I'm risking injury if I go again.  I did a final 100m stride and it was stiff, slow, and clunky.  

So, next week I'll try a modest return to my routine of overdistance, speed, tempo.  I think my first tempo workout I may try a 3x300 w/2:30, or something similar.  Injury slowly improving - but not gone.  Can feel it slightly after the run.  Did some long lever heel bridge lifts on the hurdle after the run.  I think it would be a tall order to break 2:20 in an 800m by end of June at this point, but we'll see how it goes.

Weight is coming down, 142.8 after workout.

Went for a brief hike afterward.    Climbing up Green's View is a nice little workout in itself.  Wildflowers are blooming but spring is late. 

Another opportunity

Just got notice that there is a masters exhibition event I might qualify for.  At the USATF National Championships (not masters!) - the elite USA qualification meet for the IAAF World Championships, there will be a Masters exhibition M60 800m event on Sunday to begin Sunday's June 26 competition schedule.  The meet's official title is the Toyota USATF Outdoor Championships and will be in Eugene, OR at Hayward.
Applications aren't due for over a month, so no rush. 

Now, I'm no way in shape to race an 800m,  but it's 9 weeks away. There are a probably more than a few M60 800m guys faster than me, and I hate the 800m, BUT ...  It's at Hayward Field!   I wouldn't even consider it if it were anywhere else.  I think I should be able to get in since I took Silver in the 800m at Nationals last yr and it's only open to US citizens.   It would be a good training run for me, and an opportunity that might not repeat itself.   If I did decide to go to Finland, I'd have to leave just a few days after returning.  Anyway, something to think about.  Take a tour...  it's quite a place. Track of dreams.

Very cold in Sewanee today, had been in the low 40ºs and drizzly all day but late this afternoon the sun has come out and it might make it to 50º.   Doing strengthening and a bike ride.  Had the fire going all day and soup on the oven.  Could be a final frost tonight.  Mid 50ºs tomorrow and sunny.  Maybe I should run an 800m?

400, 300

Beautiful day in Sewanee, mid 60ºs and mostly cloudy, light winds.  Quiet, had the track to myself.  Wanted to push the distance a bit today, but not the speed  Still low volume.  Only 800m total.  

Hoka trainers on 

Stretches, drills, bands, 2 x 100m

100m - 14.62

400m - 63.48 (30.65, 32.83)

300m - 44.71

Yep, that's it.  All I wanted to do as my body adapts to the load and the injury continues to heal.  At this rate, I should be race ready by my goal of May 28.   The 400m was a confidence builder, as it was of course not full out, and felt no lactic, telling me I'm probably in shape to run close to 60 - 61.  But, I truly am out of 400m shape and it's going to be a struggle to get it back.  Hopefully by next week, I can increase my volume a bit.  No hurry to increase the speed.  In 2 weeks I hope to get back to a 'normal' training cycle with 1 day over distance, 1 day intensive tempo, and one day long speed.  

Weight slowly coming down.  143.5 lbs after workout

World Masters Indoor Canceled 

The news came down this weekend that Edmonton has canceled the WMACi World Indoor Championships for next winter/spring.   This is 11 months away and is literally at the last minute to find a host.  It is actually not out of the realm of possibility that there may NOT be a World Indoor Championship in '23 since Edmonton backed out so late in the game.  It gives me more of an impetus to go to Finland for this summer's world Championships.  I was leaning against it, somewhat strongly, but since my health is steadily improving and the prospects for no World Indoor meet, have me reconsidering.  So far, the registration turnout is small but that will change as we get closer to the deadline.  I may register to keep my options open.  

200s, 300

Beautiful weather in Sewanee, 71º and south wind.   Happy to have the track to myself early afternoon.  Still easing into my training, no significant volume yet.

Hoka trainers on

stretches, drills, 2 x 100m, bands

100m - 14.74

2 x 200m w / 60 sec rest - 29.97, 30.19

300m - 46.65

The long sprints were all about 15-15.5 sec 100m pace.  Need to start slowing down a tad and slowly adding more volume.  Injury is not gone and I am carefully monitoring it.  Definitely better than 2 weeks ago so making progress.  The 200 set was hard, pushed my heart rate up close to 150.  It gave me a moment of "can I really do this?"  Maybe next tempo set, try a little more, like 3x200 w 60 sec at 31-32. 

The 300m actually felt pretty strong, although not fast, still indicates I could run low 60s right now in a 400m.  

143 lbs after workout.  At the point where further fat loss is really tough.  The last 4-5 lbs are the hardest and take the longest.  If I want to race next month, it's got to go.   

150s

Did a brief workout today and I'm slowly bringing up the distance.  Partly sunny, about 70º with S wind in Sewanee on this perfect spring day.  Felt a tad sore from my first track workout on Sunday and the RDLs I've been doing... not to mention the bike up the mtn last 3 of 4 days.  

Hoka trainers on

stretches, drills, bands, foam roller, 50m high knees, 100m stride

100m - 14.97

3 x 150m - 22.00, 21.17, 20.63

After a cautious 100m, I ran these running the turn in the opposite direction (R turn) and they felt ok.  My last one was just over a second above 400m race pace.  My first 100m (of my last 150) was 13.60   I didn't want to do any more because I'm still easing back in.  These were still pretty quick although nothing close to all out.  Next time I may try a longer slow foundation run.   I won't run stairs on Thurs but return to the track on Friday if all feels well.   Need to start building volume.  My speed is sufficient for some meaningful tempo suffering, and it will be hard.

After the workout, took a hike down into the beautiful wildflowers.  Love this time of year.  

Finally getting my weight under control.  Gave up bread for a while.  A little intermittent fasting.  Finding good food substitutes ... low carb konjac noodles, turnip fries instead of potato.  Good stuff.   

142.8 lbs after workout.  

I'm back ... again

Beautiful weather, in the 70ºs and sunny, south wind.   First track workout in almost 8 weeks since a slight reinjury on 2/15.  I started today with short straight intervals, a moderate 'safe' speed.  

Results and impressions:  Tolerated it well.  Man, I'm out of shape.  This is going to take a while.   It was great to put the Clifton 1s on again.

Hoka trainers on

stretches, drills, bands, massage gun, 50m high knees, 100m stride

6 x 100m w/ 30 sec rest, avg 16.7

2 x 100m - 14.8, 13.9

I rested and pushed the last 2 a little, still remaining cautious.  Felt fine.  The tempo 100s were really hard in my present shape.  I was doing 10X w/30 sec in Feb.   Only the last one really felt good, tall and strong, like a sprint.   I'm thinking I may even go out on Tues again if I feel no soreness.  So far so good.  Testing it afterward with RDLs and bands, I feel the injury only very very slightly.  No real pain or while running.  Still, I need to be patient.

Yesterday, it was much colder, I biked up the mountain in 24 min.  Friday night, I weighed an astonishing 149.5 lbs.  So, yesterday, I ate very little and only ate after workout this Sunday evening.  I'm definitely overweight about 4-5 lbs.  

143.9 lbs after workout, almost 6 lbs less than I was 40 hrs ago.  As I get lighter, stronger, the workouts will be more meaningful.  Still tolerating the usual foot pain, but not any worse than it has been.  Did a little less aggressive rehab last few days to allow for maximum healing before running.   

It's going to take a while.  Even if I'm able to jump right in to 3 track workouts a week, I probably won't be race ready much before Memorial day.  

Definitely overweight.  Even a little bit of fat shows up in training tights.

stairmaster, rowing

Cold with snow showers today, in the 30ºs most of the day.  Needed to burn some calories and lose some weight, so went to the gym tonight.

Staimaster hill program - 20 min

Concept 2 rower - 2000m / 9min

weights, adductor, abductor, hams 

Still cool tomorrow and windy, temps in the upper 40s but... weather looks beautiful on Sunday, so I expect to be on the track.   Looking forward to beginning again. 

Stairs

Nicely cool and sunny, low 50ºs this morning at the MTSU stadium.  Always feels warmer at the stadium in full morning sun.  I ran the last few shirtless.   

Again, hard to find a way in but the garbage man left a gate open again.  Finally, upon leaving the stadium, instead of walking back to the open gate on the opposite side of the stadium, I had the temerity to casually walk through the football training facility, a much shorter route to my car.  Seem like I can always get in the stadium this way if I need to, now that I know the layout of the building.    

Hoka trainers on

stretches

16x stadium stairs 

Weather will be a challenge in the upcoming days.  Very cold, windy, damp and dark tomorrow, highs in the mid 40ºs.  Sat. a little warmer but cool.  Then a rainy period next week.  

Need to lose weight.  144 lb after workout.  

Hills

Great day in Sewanee. 71º and sunny.  Went to the track to warmup, did drills, some high knee and backward running; then on to the hill.

I ran these much faster than last time.  Last time I did 2 of 5 about 20.5.   This time I did  4 of 6, 20.5 or under. Fastest one was 19.88.   That would equate to about a 13.5 flat 100m.  These hill sprints are about 1.5 times the effort and time of same flat distance.  So, this workout was equivalent to about 6 x 150.  

Hoka trainers on

stretches, drills, 3x50m high knees, 2x50m backward

6 x 100m hill sprints - 22, 22.32, 19.88,  20.33, 20.50, 21.91

It was pretty hard and tells me how out of shape I am.  Probably at least 4 lbs overweight.  Daily range is about 142 - 145.5.   But the good news is no soreness associated with my injury.  I'm on target for my first light track workout in a week, and it's going to be small.  Like a small set of tempo 100s.  

I was asked to summarize my 2021 pre-Nationals workout regime.  Looking back, it was frankly intimidating the level of training I was doing last year at this time.  It'll be months and a lot of pain before I'm back to that level.  I was in pretty amazing shape,  but was under performing in meets in April and May.  Just really poor execution.  I should have logged more 56s last spring instead of the 58s.   

Once I start training on the track, it will be probably 3 weeks or so before I ramp up the volume to anything meaningful depending on how it goes.  I'm starting with low volume, then maybe try some longer foundation.  Want to be up to 3x a week soon as I can.

Stadium stairs on Thursday morning.  

2021 pre Nationals training summary: April - July

Reference Post: my track training schedule leading up to Nationals.  

Just running workouts - (weights, bike, and cross training not included).  All workouts done in training shoes, spikes only when indicated.

April - July 2021

 4/2 

2 x 600m - 1:40.72,  1:43.17   

500m - 81.90 (47.63, 34.27)

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

4/4

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

4/5

200m stride - 26.91

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)

4/6

400m - 58.09 (27.47, 30.62)

200m - 27.34

4/7

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)

4/9 

Races: 400m - 58.47; 200m - 26.09

4/11

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

4/13

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

4/14

50m - 7.10

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

4/16

50m  - 7.10

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

3 x 200m - 26.66, 27.13, 27.90

4/17

Race: 400m - 58.33

4/19

500m - 78.31 (62.18, 16.15)

500m - 78.44 (62.66, 15.76)

500m - 82.06 (65.96, 15.74)

4/20

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

4/22

20x Stadium stair sprints

4/23

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

4/25

'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

4/27

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

200m - 26.29

150m - 19.17

4/29

150m ~ 20

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

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

2 x 100m on turf with chute - 13.90

5/1

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

5/3

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

5/5

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

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

5/7

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)

5/9

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

5/11

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)

5/13

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

5/15

Race: 400m - 57.58

5/17

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

5/19

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)

5/21

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

5/23

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 

5/25

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

5/27

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)

5/29 

Race: 400m - 59.46

5/30

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

5/31

500m - 76.49 (59.15, 17.34)

200m - 26.48

6/1

2 x 100m relaxed - 13.22, 13.65

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

200m - 28.93

6/3

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

6/5

Race: 400m - 57.49

6/6

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

6/7

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)

6/8

400m - 57.82 (28.19, 29.63)

2 x 150m - 18.88, 18.97

2 x 5 - 55m sprint weight pulls w/ 45 lb dumbell on turf 

6/10

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 

6/12-13

Races: 

400m - 57.54

800m - 2:19.22

6/14

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

6/16

800m - 2:22.63 (66.63, 76.00)  

3 x 200m hill sprints ~ 39-42

6/18

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

400m - 61.44 (32.12, 29.32)

6/19 

60m - 7.37  

3 x 150 - 19.43, 18.85, 18.79

100m - 12.28

(all rolling start)

6/21

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

6/22

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

6/24

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

6/27

100m - 14.07 (400m pace)

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

6/29

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)

6/30

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

7/3

10 x 150m hill sprints ~ 28-30 sec

7/5

50m - 7.20

100m - 13.16

250m - 33.48 (26.09, 7.39)

250m - 34.07 (26.57, 7.50)

250m - 33.82 (26.59, 7.23)

300m - 41.68 (26.84, 14.82)

7/6

6 x 200m w/ 3 min rest - 28.47, 28.59, 28.51, 28.68, 29.60, 28.40  (avg. 28.70)

7/9

100m - 13.69

250m - 33.93 (26.79, 7.14)

250m - 34.10 (26.93, 7.17)

350m - 50.10, (27.50, 14.67, 7.93  / 42.17, 7.93)

7/10

Race: 800m -  2:19.02

7/12

600m - 1:39.00 (64.79, 34.21)

400m neg split - 60.69 ( 31.63, 29.06 / 31.63, 14.09, 14.97)

300m - 41.39  ( 13.00, 13.59, 14.88 / 26.59, 14.80)

200m - 27.72

4 x 50m sprints on turf with 45 lb weight harness

7/14

4 x 300m, 200m w/  6 min rest -  45.79, 45.53, 45.88, 48.12, (200m) 33.05

7/16

100m (3 step rolling) - 12.93

100m (standing start) - 12.84

200m from blocks - 26.53 (13.13, 13.40)

Puma spikes on

10x starts from blocks

7/17

Race: 400m - 57.59

7/22-25

USATF Masters Nationals Races:

400m semi - 57.19

400m final - 56.78 GOLD

100m semi - 12.43

100m final - 12.61 BRONZE

800m final - 2:18.72  SILVER

200m  prelim - 25.43

200m final - 25.36 GOLD

8/14-15 - Toronto, Ontario Masters:

100m - 12.63

200m - 25.54

400m - 56.23