300s, 200

Upper 70s falling to 75º by sunset, calm winds.  Perfect for some long speed.  Ran 300s today, straight-turn-straight, not exactly event runs but definitely hard.  Working on relaxation.  

Hoka trainers on

stretches, drills, 2x100, bands

50m - 6.69

300m - 43.07 (13.28, 14.37, 15.42 / 27.65, 15.42)

300m - 42.94 (13.28, 14.20, 15.46 / 27.48, 15.46)

300m - 43.28 (13.68, 14.33, 15.27 / 28.01, 15.27)

200m - 28.22 (14.00, 14.22)

It was pretty hard but certainly not as hard as an intensive tempo set.  Although not all out, it shows my issue: every 100 was a second slower than the previous 100.  Tells me that I'm not going to be able to break 31 in my second 200m yet.  Still work to do.  Need to push my top speed, and race pace cruise, working on efficiency and relaxation.  Still need tempo and overdistance.   Sometimes I think if I'm not doing either of those 2 things every workout, I'm wasting it.  However, the best speed endurance is higher top speed and speed reserve.  I need to run a 27 200m without much effort.       

After 5 days in a row of some running, I'll probably not run tomorrow, I think.  But then again, it's supposed to rain Thurs so maybe.  Weather looks good for Sat.  Hot.  Maybe swim tomorrow.

Pretty much at race weight now.  137.9 lbs after workout.  

Last year I had pretty much most of 28 weeks of uninterrupted injury free training.  This year, I'm trying to do it in 11 weeks.  All I can do is hope I get there and peak at the right time.  

"day off" swimming, track, weights

Normally a day off, I felt up to running a bit more today.  Nothing fast.  So after a core workout at home, and swimming a half mile at the lake, I went to track, then to the weight room.  

Beautiful weather, 77º and mostly sunny, light winds at the track.  I thought I'd run a hard but not all out 800.  

Hoka trainers on

stretches, drills, 2 x 100

800m - 2:34.78 (73.91, 80.95)

400m (neg split) - 67.31 (35.71, 31.60)  

Wow, was that a rude awakening.  Thought I might go for splits of like 69 / 75.   Heh, not even close.  It was about the same time I ran in Jan while training through my injury.  I would definitely be hard pressed to break 2:25 even by the end of the June.   I wasn't too beat up after the 800 so I added a neg-split 400.  

Afterward, I went to the gym and did legs.  For the first time in a while, I cautiously did glute-ham machine with 285 lbs.  1 set x 25, 2nd set x 40.  I think my injury is at the point of needing some strengthening and it's not hurting so maybe I'll hit that machine a couple times a week.  

Hoping to be back out tomorrow for some 300s.  

137.8 lbs after workout.  Feeling fitter, but still not fast enough.  

600s, 300

Perfect weather in Sewanee.  The track was surreal and idyllic, with perfect temperature, light to calm winds, golden sunset, 75º, and no people.  I needed some volume today.  Did as much as I could.

Hoka trainers on

stretches, drills, 2 x 100

600m - 1:45.20 (69.90, 35.30)

600m - 1:44.75 (68.91, 35.84) 

300m - 46.96  

The 300 was supposed to be a 500m, but I bailed because of foot pain and exhaustion.  I was aiming for a 82sec 500, 47/34.  I hit all the splits for the first 300m as planned, then ran out of gas.  I was trying to duplicate the mega workout I did April 2 of last year when I did 2x600, 500, split 400.  Couldn't make it, nor were my times real close to that workout, 600s avg about 3 sec slower today.  At least I was able to get the two 600s done, second slightly faster than the first.  Also, when I did that workout on early April '21, I was 4 lbs lighter at 135.2 lbs. 

These 600s are showing me that I'd be hard pressed to run under 2:25 right now, but hopefully that will improve by the time I race my first 800m in 2 weeks.  

I think I need to push more speed into my workouts so I may do the 300s with longer or not measured rest and try to keep them under 45.  Need to work on my 'cruise control'.   It wouldn't hurt me to run an 800m on an off day if my foot feels ok.  

139.2 lbs after workout.  

rust buster

 First race of the year, went about as expected.  Not what I was hoping for, but not a complete collapse either.  Only a 58.97, which would presently rank #4 in world.  

I knew I didn't have the last 50m yet and it showed.  Looking at the race clock coming down the stretch, seemed like I was at 49.5 with just 50m to go, which means I rigged in the last 40m or so and it must have taken me 9 sec to run that last 50m.  Nothing feels more helpless as you look at the race clock at just 25m out and it says 52 sec and you think you're going to get a good time, but then the refrigerator suddenly comes down on your back and you can't move.   

On the positive side, I didn't get hurt, I'm at race weight, and it was exactly one year ago at the Atlanta Relays that I ran 59.47, despite being in probably better shape that I am now.  So, things could have been much worse.  

I would estimate my splits at somewhere around 42/17 for the 300/ last 100.  Might have even been like 41.7, 17.2.   I'm definitely a work in progress.   I don't think my brain was into this race, sort of on auto pilot.  Not as relaxed in the second 200m as I should have been.  

I was happy Dave was there, we were the only 2 masters and he ran better than his age.  He turns 71 this year and ran 69.

As I type this, I'm watching the Prefontaine Classic on NBC from the grandiose and legendary Hayward Field... thinking about myself racing an 800m on this track in just 4 weeks.   

The gauntlet is before me.  The task at hand.  4 meaningful weeks of training before I leave for Finland.  I've lost the fat, I survived the first race, my injury is not getting worse ... so now it's time to see what level of performance I can drag out of this nearly 62 yr old body.  Over distance on Sunday, intensive tempo on Tues, speed on Thurs.  In between, swimming and strength.  

Today, I raced at about 139 lbs.  

shake out

After a day of rest, felt much better this evening at the track.  A cool 60º at the Sewanee track this evening with clearing skies.  Got out to just stretch and do a little light running. Didn't take my sweats off, but I did put my spikes on for one short sprint just to see how they felt.  Felt ok.  Will probably use my Xmas tree spikes tomorrow if they don't feel too sticky on the track.  

 Hoka trainers on

stretches, drills, bands, roller, 2 x 100

Maxfly spikes on

80m strider on the turn

It feels weird and a bit anxious that my very first race of the year is now at the very end of May.  Last year, after running 4 indoor meets, this weekend was my 5th outdoor meet (and it wasn't a good one, ran 59).

It's basically a youth meet and just a few masters.  I'll essentially be running alone, because there are only 2 masters, me and David who is no slouch - World 200m Silver medalist in Spain, but he's M70 and probably won't run under 64 sec.  I can see him scratching the 400m. 

Astonishingly, they never posted a meet schedule on Coacho, and my email request for one was ignored.  I had to ask other competitors and look it up on Milesplit.  Anyway, conditions look awesome for the meet.  72º and not super windy at race time.  I'm hoping for a 58, which has been typical of my season openers.  Last yr my first 2 outings were frustrating because I rigged badly in both, running 58.47, and 58.33.  I'm feeling positive but I know I'm only into my 5th week of training, and I know I don't have the last 50m yet.  I have just 5 weeks left including a taper before worlds, so really just 4 weeks of full scale hard work.  

My weight is good, should be just below 140 lbs for the race.  

Brief sprints, blocks

I wasn't planning on running today, especially after I ate, but since the rain stopped and it's supposed to rain all day tomorrow, I went out.  Mid 60ºs, cloudy, SE wind.  Didn't do much or well.  I ran two 150s and a 200 at estimated 400m pace.  

Hoka trainers on

stretches, drills, bands, 3x100 

starts from blocks

Nike Maxfly spikes on

starts

2 x 150m from blocks - 20.69 (13.59, 7.10), 19.96 (13.20, 6.76)

200m from blocks - 27.53 (13.47, 14.06)

Didn't seem real fast considering the effort.  Maybe it was the stiff headwind on the last 100m (or 50) and the fact that I had just eaten... it felt sluggish.  Maybe also because I did squats this afternoon also.  The second 150m would have probably been a mid 42 300m, which would be a 58.5 at best, more likely 59.  So, that's an indicator of my fitness right now.  Not too great.  I need to be closer to 27, and hope I can run under 31 the last 200m at this point.  At nationals last yr I ran splits of about 26.8 for the first 200, 41.2 for 300, and 15.6 for the last 100.  So my 200 splits were about 26.8 / 30.  Again, I know my fitness.  27.5 / 31 = 58.5 is about where I am now, at best. 

I tried these newly stretched Maxflys and they are still just plain uncomfortable and weird feeling.  My other pair feels better so I may switch the configuration of spikes and use the others.  I've tried these shoes sockless, with thin nylon socks, with regular padded socks and even with 2 pair of socks - padded + liner.   Tolerable but not feeling really great.  One of the heels I have to K-tape due to friction.  Feet were sore to begin with, after 5 of 6 days on the track.  

Usually, when I run in spikes, I go faster than I expect.  Today was the opposite.  Maybe in better conditions.  I'll run faster.  Not expecting much this first race.  Now would feel OK to break 59.  

141 lbs after workout.  

Tempo 300s

4th day on the track in 5 days.  5th set of tempo 300s this month.  After a couple disappointing workouts, finally some progress today.  My best set of 4x300w/3m this year.   Good conditions at Sewanee, 70º, cloudy, but with an occasional E wind.  

Hoka trainers on

stretches, drills, 2x100m

4 x 300m w/ 3 min rest - 48.78, 49.56, 51.13, 52.41 (avg. 50.47)

I went with the attitude today of 'just get 4x, just get it done, don't worry about the time.'   I was surprised that the first one was as fast, was really trying to just get the first one out of the way with as little effort as possible.  I can pretty much tell if I am going to make it by how I feel toward the end of the last rest period, and I knew I had this set.  A full second faster than my best this month.  Considering in April I was only doing 3x300 w/ 3min at 52.23, this is progress.  

I think getting out there more often, even with less volume is ok.   I will be transitioning to more speed next month.  

139.8 lbs after workout

500, neg split 400

Extreme dense fog this evening at the Sewanee track, light and variable winds, low 60ºs.  Wet track.  I wanted to do a hard 500m, then some.  Wasn't real good.  Didn't one-up myself from the last 500m.

 

Hoka trainers on

stretches, drills, 2x100m, bands

2 x 50m - 8, 6.60

500m - 81.09 (14.20, 15.20, 16.19, 17.10, 18.40 / 62.69, 18.40)

400m - 65.63 (33.87, 31.76)

Wanted to do more but thought I might come out tomorrow for a tempo set.  Really disappointed in my 500, wanted to break 79 and didn't come close.  My last 100m was pathetic.  Running out of patience and not feeling it.  I guess I'll do a tempo and a speed workout before Saturday's race.  I really feel like I'm a long ways away still of being able to complete a 400m, let alone an 800m.  In April last year, I did a few 500s with a similar 400m split and was able to bring in the last 100s in 15.76 and 16.15.  Today was 18.40 ...lol.   It was slow and exhausting.  I then did a 400m with an easy first half and pushed the second half.  Still, the last 100m was only 16.35.  Maybe it was just the conditions.  I don't know.  Maybe I need more speed, which I had intended to hit more so next month.  Looking back to March '21, I did 2 overdistance days with 2x600, 500, split 400 - double the volume I did today.  I need to try and gut one of these out once a week.  Hard to imagine myself doing a 500 and a 400 after 2x600 at this point.

I'll keep hammering it.  139.3 lbs after workout.

speed, 400 time trial

I decided to go out yesterday, a rare consecutive day of running.  It was perfect, warm, mid 70ºs, light winds.  With the weather about to become rainy and cooler, I decided to take this opportunity since my foot felt ok, and I really need the work. 

Hoka trainers on

stretches, drills, 2x100, bands, roller, more drills

50m - 6.79

100m - 13.20 

Nike spikes on

400m - 58.47 (27.50, 30.97 / 13.40, 14.10, 14.70, 16.27)

The first 2 sprints weren't all out, but trying to replicate 400m race pace.  

I was a bit nervous about running a 400m.  I wanted to go conservatively in the first 200m, so I set goal pace for the at 28/31 (14,14,15,16) and exceeded it slightly.  Felt quite a bit of rigging in the last 40m.  Still not there yet, don't have that last 50m.  My optimum splits at Nationals were around 26.8/30.  My last 200m at Nationals were about 14.3, 15.7, so.... ideally, need to take a half second off the first 200m, and a full second off the second 200.  That's a tall order.  A rolling 400m at 58.47 is not such a great time this late in the season, but it's within striking distance of medal contention at Worlds.  I guess 58.5 would be a good goal for my first race.  

I ran in the Maxflys without socks, needing to tape my heels.  They are still quite uncomfortable, but no skin tears or blisters.  I'd like to wear them for an 800m, but would be worried my feet would take a beating.  Socks next time.  

I think low volume and intense workouts might be ok on consecutive days at this point.  I did some last year.  I may go out this evening for another if the rain passes but it's expected to be storming this afternoon.  Wouldn't be a bad idea to get out and just run one hard 800.

Approaching race weight.  139.2 lbs after workout. 

 

300 tempo

Warm with a S wind at the Sewanee track, mid-upper 70ºs at sunset.  

Tempo day.   I wanted to one up myself but failed to finish.  Started out too optimistically. 

Hoka trainers on

stretches, drills, 2 x 100m

3 x 300, 200 w/ 3 min rest - 49.57, 49.65, 51.25, (200m) 32.5

200m - 29.10

I was disappointed in myself bailing 100m before finishing this set.  This time I was taking my pulse just before starting the next rep and I knew I might not make it because as I started my last rep, my pulse was still pushing 160.  I still wish I had gutted it out, even a 21 sec last 100m would have given me an improvement over last time and a 51 avg.  

I think I really need some form work.  Something seems off with my stride, I'm not running as tall ... or something.  Tomorrow is the last dry day for a while, maybe I'll get out tomorrow night and run, maybe just some drills and a few race pace 200s or something. 

I do feel more fit, although a ways to go.   139.8 lbs after workout.

Food

Been eating pretty minimally to lose the last of this fat and I'm just about there.  I had been making this low cal protein 'ice cream' with skim milk and protein powder in ice cube trays.  But it was always a chore to remove the cubes, fully frozen, quite hard and not resembling ice cream.  Well, I bought a Ninja Creami, a glorified blender/processor that creates ice cream like textures from solid frozen cups of whatever... fruit, milk+protein powder, coffee, etc... I was really impressed with the result.  

One pint of my protein vanilla ice cream, and it is exactly the same texture as ice cream, has 320 calories, 38g protein, 28g carbs, 4g fat.  Compare with a pint of premium ice cream that has 1065 calories, 15g protein, 96g carbs, 70g fat.   My ice cream has 1/3 the calories, 1/3 the carbs, 1/20 the fat, 2.5 times the protein.  The machine has a 'mix in' feature where you can add nuts, berries, chocolate chips, whatever. 

I can see affogato for breakfast... (ice cream with espresso)

 

500s

Perfect weather continues in Sewanee, mid 70ºs with a light south wind.  The place was a ghost ship, the way I like it.  Not a human in sight.

Hoka trainers on

Stretches, drills, 2 x 100m, bands

500m - 79.41 (62.10, 17.31 / 29.16, 32.94, 17.31)

500m - 84.31 (67.43, 16.88 / 31.5, 35.93, 16.88)

50m stride

100m - 13.44

The first 500m was nearly a max effort.  Even after 20-25 min rest, my HR was still 120 when I launched into #2.   I didn't push the second so hard, saving some for the last 100m, which was actually faster than the first.  I wanted to do more but the foot and ham were getting sore.  I did a two final short sprints concentrating on form.  My form feels better, more smooth.  

In April '21 I did a 3x500 workout, and ran the first 2 just under 78.5, with the 400m split similar to what I did today (fraction slower).  In those workouts, my last 100m was more than a second faster.  However, I think I'm getting there.  Feel myself getting leaner and stronger.  

Did squats, abs, and swam yesterday.   It did make my ham a bit sore but I recovered before the workout.  I can live with a minor soreness which I may have to trade with increased strength.  Fine as long as no tearing.  

Still a ways away from being able to run that last 100m of a 400m, or an 800m for that matter.  6 more weeks of training before Finland.  

I was a pound heaver at training time, finished at 140.5 lbs.  The fat is almost gone.  Just wish I could do the volume I was doing last yr.  

tempo 300s, weight pulls, thoughts

Back after 3 days off from the track while traveling.  While in FL, I did very little aside from some single leg squats w/ 50 lbs and walking.   I did eat ok so the weight loss is coming.  Beautiful night in Sewanee before the hot weather comes later this week.  72º and falling into the 60ºs by sunset.  Light winds.  Very quiet time of year with the students gone.  I love it.  

Hoka trainers on

stretches, drills, 2 x 100m

4 x 300m / 3 min rest - 49.65, 50.29, 52.69, 53.70 (51.58 avg)

3 x 60m sprints w/ 45 lb weight

Better.  But still way behind where I was last year.  I was doing these with 2:30 rest.  In March '21, I did this set 5 times, each time a bit faster.  Avg. times range from 50.69 to 48.99.   By April I was peaking at 48.1 avg w/ 2:30 rest.  Then I started doing 5x300m w/ 6min and 6x200m w/ 3min at faster tempos by May and June of '21.  It was a killer regime and long.  Don't have that much time now.  Down to 7 weeks including this one.  

I'm really going to up my off day cross training.  Squats, core, bands, etc.  

139.8 lbs after workout.  The last of my belly fat is now soft and loose, as it gets right before it melts away.  I should be good by race day in 12 days. 

I can still feel the injury slightly but it's very slight and hopefully will stay that way or improve.  My foot is as much of an issue.

---

Thoughts:

I was totally astounded at the results coming in from the Nat'l Senior Games.   I'm certain more records and world leads were established than in any previous such event.   Must have been a fast track.  After easily winning Nationals last year, I have some real competition this year.   Ron H. ran 57.35, the fastest M60 400 in the World this year and fastest since my times at Nationals and Toronto last yr.  His time I think could medal or even win in Finland. Stunning for a guy who could only manage 60.71 last yr.   He's first person besides myself to break 57.5 (M60) since the pandemic 2 yrs ago.  I have posted 3 faster times than that last year, but I doubt I'll be ready to run that fast for a month.  2021 was my year, maybe this is Ron's year?  

I sometimes think I've bit off too much... Finland,  Eugene, Nationals in KY, and of course this ambitious racing schedule I'm about to embark on.  I'm trying to be positive but I sometimes have doubts.  I guess I shouldn't be so intimidated by my '21 workout grids.  I can get there.   I did it once, I can do it again.  In the final analysis, I will be a contender for a medal, no matter where the competition.  I should be happy with that.   People don't stay at the top.  World Champion Don M. didn't even medal in the 200m last weekend and finished 4th, even Charles Allie finished second in the 100m.   Whatever, I will give it my best shot. 

500, 400. Committed to WMAC

Very warm at noon with the temperature pushing 80º in Sewanee with light winds.  I thought I might run 2 x 500m but settled with a neg split 400m as my second run.  I finished off with 2 weight pulls.  Doesn't seem like much,  and it isn't compared to last season, but it felt like it.  

Hoka trainers on

stretches, drills, 2x100m

500m - 81.63 (64.10 / 17.53)

400m (neg split) - 64.47 (33.89, 31.18)

2 x 60yd - sprints on turf w/45 lbs

Not too bad of an effort, it's coming.  But looking back, early April last yr I ran 2x600, 500, and a split 400 all in the same workout.  Later that month I did 3x500 with the first 2 in 78.3, 78.4.   The limiting factor now is my perpetually sore foot more than the ham issue, plus my overall condition and making these workouts very tough mentally and physically.  But I have a motivator.   I committed to Finland.

I bought my ticket to Tampere, sent in my uniform request, registered for the Masters Exhibition in Eugene, and received a travel grant from USATF for Finland.   The next day I read in the news, "Russia threatens Finland over NATO bid."   Nice.  I did get the Expedia trip insurance so I can get a refund in case of injury, but it doesn't cover war or terrorism.  

Haven't yet bought a ticket to Eugene yet.  Doubtful I'll be in shape to run sub 2:20 by then, so chances of winning are minimal, especially with Dan K. in there who recently set the M60 WR in the mile.  

140.9 lbs after workout.

Traveling now so probably won't return to the track til Monday.  Slight possibility for Sunday night, but probably won't make it in time.

I now have a tentative proposed schedule of meets in the sidebar for 2022.

 

first 300m event run

The speed is still there.  Perfect day for my first event run since returning to the track a month ago.  Mid 70ºs, calm winds, sunny, track to myself.   

I brought everything, my spikes, blocks, bands, roller, massage gun.... even brought the leaf blower to clean the track under the tree where I home base since the outer lanes are covered in seeds.  

I started slowly with a few 50s, then a 100m in trainers.  Then, I put the Maxfly spikes on and tried them with out socks.  Did ok.   Was actually pretty nervous before I launched into my rolling 300m event run from the 400m start.  I knew this sprint would determine whether my body would tolerate a 300m in spikes, and if I  could go anywhere near race pace.  This would play big into my decision to punch my ticket for Finland.  After walking around a bit and getting my head together, just as I was getting ready to launch, a coach came and parked his golf cart right in the middle of the track and proceeded to fidget with some equipment.   After waiting several minutes and glaring at him, I had to ask him to move (... a-hole).   I launched.  

Hoka trainers on

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

2 x 50m - 7.30, 6.51

100m - 13.07

Nike spikes on

50m - 6.44

300m (turn-straight-turn) - 41.10 (25.84, 15.26)

Hoka trainer on

5 blocks starts 

It was fast, it was race pace.  Comparable to what I ran in Ames, although a rolling start.  But the first half was again, too fast.  I went out in 12.51 and the first 200m was a full second faster than my 27 sec goal.  I paid for it in the 3rd 100 (15+).  But even if I could have limped home in 17.5, it would still be mid 58.  I thought about going 350 or 400m, but I could feel the far turn stress the injury slightly.  It was a bit sore afterward and my foot took a beating, so I didn't do much more afterward even though I wanted to.  I put the trainers on and did some blocks.  When ok.  Using the Sprint Starter app, I was able to get 2 starts under .20 reaction time.  

I'm now leaning toward Finland.  I have 6+ weeks of training left and I need to do conditioning, and not risk injury doing much speed work.  I'll save that for the track meets.   I can race 4 consecutive weekends before and if I go to Hayward for the 800m.  I'm registered to race a 400m in Huntsville 2 weeks from Sat. (5/28), then planing to race a 400m a week later in ATL (6/4).  The week after that, I can race a 400m on Sat, and a 800m on Sunday as I did last year.  

Moving forward, I need to respect my days off and do some swimming.   I have just 6 weeks.   I need to make these workouts really count, the brutal hard stuff... over-distance and intensive tempo.  It's the only way.  I know the speed is there, but my last 100m isn't there yet.  

Next time out will be Thursday late morning, probably 500s.  I'm planning to be off for Friday, Sat.  I might be back just in time to do a late Sunday track workout if I drive directly from the airport and my plane is on time.  

140.8 lbs after workout.  Just a few more pounds to go.  

Somebody's got to do it....

bike climbs

On my 2 days off from the track I did 2 days of bike climbs up Raccoon Mtn. from the boat.   The first I did with HS buddy, Bill from Chattanooga.  Perfect weather.  Low 70ºs, dry on Sunday.  Sunday night, cool and in the low 50ºs, had to put the heat on after my shower.  

Legs held up pretty well.  Monday was even nicer, upper 70ºs.  

The boat ran great.  I made some adjustments to the cooling system and installed an independent loop to the heat exchanger / hot water heater, providing better hot water and better engine cooling.  The impeller, despite being more than a decade old, is still working well.  The engine is running cool and well.  Since I put in right near the gorge, my gas gage barely moves for a trip like this.  

Judgement day is coming soon as far as my trip and first races.  I'm going out of town for the weekend and before I go, I'm planning on doing some fast running workouts today and Thurs.  I expect to do some race pace stuff and likely will put the spikes on.  We'll see how it goes.  First session this afternoon.  Hope I'm not pushing it too soon but it's May 10th, and I need to know where I am.  I'm close to race weight - between 141-143 lbs, so we'll see if I'm anywhere close to '400m fit.'  I need to be 138-140 lbs. My injury is still a bit apparent as an occasional dull ache, but has not hampered my running, at least at sub race pace.

Benoit has set the goal for M60, he ran a WL 58.67 last weekend.  That would be a good goal for my first race.   

4x300 tempo, getting it done

One of those days that only someone like me would be out there.  50º, dark, occasional light rain, fog, light to moderate shifting wind, mist.  Winter's last gasp.  Going to be in the 40ºs tonight.

I spent the morning on my feet, working on my boat, getting it ready for tomorrow's season opener and bike climb up the mountain, so I wasn't 100% rested, but did take a brief nap.  

It was ok when I got there but after I finished my warmups,  wind picked up and it started to rain lightly.  I went anyway, because when you start a tempo set, you can't stop.   Just glad to get this one in under the conditions.  It was brutal, especially because I started too optimistically.  About the same avg as last time.

Hoka trainers on

stretches, drills, 2x100

4 x 300m - 49.88, 50.06, 53.81, 56.25 (avg 52.5)

I almost bailed on the last one, the last 100m was brutal but somehow I made it in, barely.  I didn't do any weight pulls to day but may do some lifting and prehab tonight.  I've slacked off on my PT but I need to get back on it since the injury still feels a tad sore on occasion.  We'll see how I respond to the higher speeds.  Next week Tue and Thurs it will be in the 80ºs so I'm going to do speed and see where I am and how my body responds.  Badly need both speed, event runs, and technique work.

Still planning to race May 28, but am thinking about May 21 also.  We'll see.

139.9 lbs after workout, first time below 140 this yr I think.  

Well, I'll be up late grading papers and maybe watching the Tokyo IAAF track meet that comes on at 1:00am.  

600, split 400. deadline looms

Warm and humid with a rain shower at the Sewanee track.  Got up to near 80º today before the rain shower.  Light - moderate S wind.  

I was surprisingly a bit sore in the quads after Tuesday's short sprints.  It reminds me that fast running is quite different from slow running.  i.e. 13 sec 100s vs. 15-17 sec 100s.    I did a hard 600m today and felt I needed to do something faster.  So, I did a split 400m.  The workout kicked my ass.  Not getting any easier, but hopefully faster.

Hoka trainers on

stretches, drills, 2 x 100

600m - 1:45.10

'split 400' - 300m - 43.85 / 60 sec rest / 100m - 15.1

I think I'm in about '59 shape' right now.  I'd sure like to break 59 my first time out, but we'll see.  Really would like to get the spikes on, but need to be patient.   

I was hoping to get 1:44 for the 600 and fell short today.  Felt really hard today.  The split 400 wasted me.  The good thing is that the injury was not a factor, feels better.  Learned my lesson about not doing 2 days in a row on the track.  

Next workout will be Saturday, will try and hammer out 4x300 intensive tempo.  It will be unseasonably cool at 55º then, so that's good.  Rest of the week looks very warm, 80-85º.  Need to do an event run and some speed next week.

Weight is coming off.  140.9 lbs after workout.  

Finland Deadline 

The USATF has informed that we have to show our travel plans to them by May 19 in order to obtain the Olympic competition uniform.  I wanted to get one race in before I bought my ticket.  I could race as early as weekend of May 21 in ATL.  I'm leaning toward going to Finland since I can fly directly into Tampere and rent a car.  I've booked my hotel and car, both 100% refundable.  Still not feeling super confident yet but, maybe after I get some speed in.  I'm only in my 3rd week of full scale training after taking 2 months off from track so I need to be realistic.  It's going to take more time. 

Mobility, bands, short sprints, bike climb

I wasn't going to run today but I went to the track to stretch and do some mobility and band work.  Very warm and light winds at the track, mid 70ºs.  Since I was there, I cautiously ran some faster rolling short sprints.   Nothing all out, but somewhere close to 400m race pace.  It felt clunky, and a bit painful at first, since I was on the track  yesterday, but it got better.  

Hoka trainers on

stretches, drills, bands, planks, 2 x 50

3 x 50m - 6.97, 6.92, 6.47

2 x 100m - 13.43, 13.29

bike climb up Roark's Cove Rd. - 23m+

The bike climb felt really hard and it was a good effort, fairly fast.  

Unfortunately, the injury area was more sore today than previous workouts but not bad.  Still feel like I'm holding back a tad.  Foot hurt as well in the beginning, so I'm going to take Wednesday off from the track and focus on strength and re/prehab.  Doing 2 days in a row, even this low volume isn't something I should do for a while.  Still hoping to run a hard 300m or even split 400m to see where I am.  I'm estimating I'm about in 60-61 shape right now.  Maybe better.  

I'm going to go to the gym and lift tonight.

Time to get rid of this extra weight.  I want to be below 140 after workouts.  Was 141.8 today after workout.  

tempo 4x300

Another perfect day in Sewanee and my first day at the lake and first brief swim.  It was in the upper 70ºs today and beautiful.  But as I awoke from my preworkout nap, thundershowers were closing in.  But I got it done.  Finally, got 4x300 w/ 3min rest in.  Not fast, so quantity over quality now.

Hoka trainers on

stretches, drills, 2x100

4 x 300m w/ 3 min rest - 52.25, 52.07, 53.68, 51.93 (avg 52.48)

2 x 60 yd sprints w/ 45 lbs ~ 12.1-12.2

I really just wanted to get 4 in so I was really not pushing until the last one.  A long ways to go.  If this was my physical shape on June 1, I'd give it up for Finland.  I expect these times to start coming down after I get into speed work.  4 min after my heart rate was about 144 which is much better than last set.   Progress from my first set of 3 which was just 0.25 faster on avg.  Again, at my peak last season, 4x300 w/ 2:30 rest at 48.1.   No way I'll get there, but maybe w/ 3 min in 6 or 7 weeks.  

Started to rain toward the end so I did just 2x60yd weight pulls.   Feel better after this workout, body has tolerated it better since I ran within my means.  Did feel the injury slightly, maybe because the cold water swim sprint I did, using muscles I haven't used in a while, not to mention the cold water.  Probably in the 60ºs.   

Yesterday, did single leg squats, abs, bands, pullups, etc...

Still weight to lose.  141.3 lbs after workout.