200, 4x150 tempo - first consecutive day

Nice day today but with rain coming tonight.  After cutting and stacking some logs this morning, I decided to give a go on the track, second day in a row.  Low 60ºs, shifting and sometimes gusty winds, hazy sun.  

Wasn't sure if i would run today, but decided to do it after a warmup.

Hoka trainers on

stretches, drills, 2x100m, bands, stick massage

200m - 29.07

4x150m w/ 30 sec rest (on turf)  - avg ~ 24 

The first 200m was a warmup and it seemed way harder than it should have been considering the time.  I thought I might continue on to do a 400m, but decided not.   I decided to take advantage of the empty field and do a tempo set of 150s.  A workout I did a lot in the preseason in fall 2020.   It went well.  My first and last 150s were mid 23s, my 2nd and 3rd were mid 24s.  

I was telling Stephen that I thought I'd never get my speed back, he said that in his experience, it'll come but it just takes longer each year.   I hope that my foot will adapt to the work and I'll get mentally tougher to tolerate the work.  

Will be back out Thurs or Fri.  

142.2 lbs after workout.  

'split 400,' 300, 200, 110

Nice training weather in Sewanee, mid 50ºs, winds light and variable, sunny.  The track was partially moist from last night drizzle.  

Hoka trainers on

stretches, drills, 2x100, bands, stick massage

Adidas trainers on

'split 400' - 300m - 43.94 / 60 sec rest / 100m - 15.81

300m - 44.71 (14.07, 14.99, 15.65)

200m ~ 31 / 60 sec rest / 110m - 16.8

Was shooting for 43 in the first 300m, splits of 14,14,15.  But they were lopsided.   Like 13.1, 14.6, 16.2.  I could feel myself rigging a bit at the end of the 300m, showing: I went out too fast and, I'm no where close to racing a decent 400m yet.  The second 300m I just wanted to run a bit more even splits, and I did.  The last mini tempo set I just did to work on my form.  

This split 400m is not far off what I was doing 2 yrs ago at this time.  Back then, I was doing a lot of those 4x150s w/30 sec rest on turf, about once a week.  When I have the field free, need to do that again, and some hills.   

141.2 lbs after workout.  Up a little due to pie and bread.  But not too bad.  I woke up at over 144 this morning.   Definitely want to lose this excess few lbs before I race in Dec., if I do.  

350-200-100 tempo

 58º and mostly cloudy at the Sewanee track, light SE winds.  Yesterday, I did some tree work and biked up the mountain.  This morning did a 4 mile bike ride.  Wasn't sure if I was going to run today since my foot wasn't feeling great, and I was a bit sore from falling off my bike on the way up the mountain when my chain slipped off.  

Hoka trainers on 

stretches, drills, 2x100

350m, 200m, 100m w/ 2:00 min rest - ~ 58, 30.51, 14.56

100m - 13.68

Was going to try a split 700 so I didn't go out too fast in the 350, but copped out after I missed my cut in after 300m, so I ran about a 370, then did a 200m and a 100m on 2m rest.  I rested several minutes after the tempo set and ran one more 100.

Decent maintenance workout, just happy to get something done today - 3rd time on the track in 5 days.  

Not too much damage for Thanksgiving, weighed exactly what I weighed 2 days ago.  140.9 lbs after workout.  

300/200 tempo

Perfect day in Sewanee, 64º, bright sun, light winds, and dry.   Wanted to do the killer 4x300 and really push it to levels I've achieved previously.   Went out a bit too hard and finished with a 200m instead of a 300, and far ahead of a similar workout I did on 11/5.  

Hoka trainers on

stretches, drills, 2x100, stick massage

Adidas trainers on

3 x 300m, 200m w/ 3 min rest - 48.13, 49.85, 52.62, 34.69

I should have gutted out the last 100m, even if it was 20 sec.  Would've given me an avg of 51 low for 4.  I had planned to run just a 100m on my last sprint, so happy to make it 200m. 

The best thing about the workout is that I did it on one rest day, a day that I did significant work on my feet, converting an 80' tree into split and stacked firewood... and my foot feels ok!  I think I may be finally able to up my workouts to 3x a week.  

Tomorrow, planning on biking up the mountain and doing some resistance at home.  I need to run some hills and sled pulls.  

 140.9 lbs after workout.  

Need to start making some decisions about the indoor season, like worlds and nationals, still a long ways away.  15+ weeks before Nationals, 17 weeks before Worlds in Poland but the registration deadline is end of Jan.  

I think I'll open my season on Dec 17 at the Crossplex with a 400m.  

200, 2x150

Warmer today, low 50ºs and hazy sunshine.  I was a bit sore from manual labor from some tree work yesterday, so not feeling 100% today.  Did 3 quality sprints but not super fast.

Hoka trainers on

Stretches, drills, bands, 2 x100

50m -  6.90

200m - 27.79  (12.89, 14.90)

2 x 150m - 20.10 (12.78, 7.32),  20.37 (13.03, 7.34)

Sure shows my lack of speed endurance, as I faded significantly at the end of all these sprints.   My form is off, my race pace cruise is not there.   Can't remember the last time I ran under 27 in a 200m or under 43 in a 400m.  Then again, I haven't put spikes on in 5 months nor have I done any acceleration or blocks.  All these are rolling start.   Likely couldn't run under a minute in a 400 now.

With a break in the cold, I'm expecting to be out again on Wed, maybe a more substantial workout, although this one felt pretty hard in my present condition.  It's supposed to be in the low 60ºs Wed but showers the next 4 days.  At least no freezing weather for a week.

140.4 lbs after workout. 

500, tempo 150s on turf

Mid 40ºs, light breeze and partly sunny at the Sewanee track.  Still T shirt weather.   Cold weekend coming up by nice by Monday, should be near 50º. 

Hoka trainers on

Stretches, drills, 2x100m

500m - 83.10 (65.22, 17.79 / 30.68, 34.54, 17.79)

3 x 150m w/ 30 sec rest on turf - avg ~ 24 low

The 500m wasn't bad considering the headwind on the second 200m.   A little slower than my last one.  The tempo 150s were done on the field.  Happy that football season is over and those guys are gone from my training space.  

Have some home projects to do this weekend and will be off this week.  School is over except for finals and one more day of teaching at Sewanee.  

Felt a weird back strain doing squats on Tues, but it went away by today.  Strange how much more stable my left foot and leg feel compared with my right doing squats.

Blood Glucose

Out of curiosity, bought a blood glucose meter.  I was surprised to see how my blood sugar spiked after my workout, apparently that is a normal  physical reaction to high intensity training.  I measured 177 after my workout, and it dropped rapidly to 99 in about 90 min, then to 96 - 2 hours after dinner.  The 'afterburn' lasts hours after a track workout.  This may to be the reason my glucose tested a little high in my annual bloodwork.  I had done a brief workout that morning.  Overall, seems ok so far.  Interesting gadget, I like things like this.  

Eating pretty well.  Chicken and raw broccoli.  Dark chocolate and hazelnuts for dessert.  Generally low carb.

140.2 lbs after workout.  

tempo 300s

Mid 40's with some hazy sun and light E winds.  Today is forecast to be the warmest day for the next week.  Truly feels like winter this past weekend and the cold snap continues for the foreseeable future with highs mainly in the 30ºs and lows near 20º by mid week.   I'm expecting this won't last and we'll have some warm days as usual toward the end of the month as we always have.  For that reason, I haven't completely put my boat away for the season, but it is winterized.  

Today was all about getting the volume in.  I hadn't completed 4x300 w/ 3 min since June.  Not fast today, but happy to get it done.  Played it conservatively to make sure I could get 4, and I did.  

Hoka trainers

stretches, drills, 2x100m

4 x 300m w/ 3 min rest - 51.94, 52.10, 54.13, 54.45. (53.16 avg)

Got it done but no comparison to what I've done before.  Still, a brutal workout as always.   It's actually a workout that I've not done that often, 2x month on average.   Couple interesting notes: I did this workout 2 seconds faster 6 weeks after my proximal ham injury last Jan.  And... look where I was 19 months ago:  in ridiculous shape, avg 48.1 with 30 sec less rest.  Later that season, by late May I was running 5x300 w/6 min rest avg 45.99.   Ridiculous.  I did that workout 3 times in May and June, also did 6x200 w/3min 3 times as well.  

Comparisons (same 4x300 w/3): 

11/18/21 - 52.33

1/30/22 - 51.14

season best: 5/24/22 - 50.47

----

4 x 300 w/2:30 rest

10/13/20  - 52.48

season best:  4/20/21 - 48.10

----

Saturday I did nothing so I was determined to get out on Sunday.  Did a bike climb up the mountain and some squats and abs.   It was pretty uncomfortable going down the mtn in 30º weather with a headwind.  I made it up in a respectable 24 min+.    

Weight is ok, 140.9 lbs after workout.

I have found an exercise that seems to help with my foot issue.  Resisted dorsiflexion with band.  It seems to be working.  

500, 300

Still hanging on to the last of the warmth before a sharp cold snap.  59º and mizzle, fog, occasional drizzle at the Sewanee track.

My workout was interrupted by a visiting HS football team.

Hoka trainers on

stretches, drills, bands, 2 x 100

500m - 82.22 (31.48, 50.72)

300m - 46.20

My 500m was decent, I think my 400m split was about 65.  The 300m was more of a brisk stride.

I saw some Sewanee 'sprinters' out there today.  They did some warmup drills and then ran the tiny set of bleachers about 6 or 7 times, (about 1/4 the length of the bleachers I run at MTSU often 20x).  They left when a slight drizzle started, I stayed out and did my 300m.  

Leaving, I realized I had lost my phone.  I retraced my steps and fortunately, found it in the parking lot.  All the HS players and head coach were still on the field, a few staff were at the parking lot where I found my phone.  I asked if they had seen it but was ignored.   They and all the players had their heads bowed in prayer to jesus.  Interesting that the coach would assume that all his players were religious, receptive to a christian prayer, and of the same religion that he apparently endorses.  That's just the state of affairs here in this state.  

141.0 lbs after workout.  

quality sprints, 400, 300, 150, 100

Near record temperatures today, in Sewanee, it hit 81º as today's high, winds light and variable.   Did the big bike climb up Raccoon Mtn on Sunday and Monday.   Enjoyed 2 nights on the boat.   

Decided to run fast today to see where I'm at.  

Hoka trainers on

stretches, drills, bands, 2 x 100m

50m - 6.95

100m - 13.12

Adidas trainers on

400m - 60.94  (13.24, 14.95, 15.59, 17.16 / 28.19, 32.75)

300m - 43.82

150m - 20.22

I was shooting for 28/32, was short.  About a second slower than I'd like to be.  Looking back to this day 2 yrs ago, I ran a 59.54.  So, a ways to go.   Back then I was doing a lot of straight 150 tempo runs on grass.  Maybe I'll go back to that later this week.  

Looking at a big temperature drop this weekend, down to the mid 40s for highs by the weekend.

140.2 lbs after workout.

No hamstring issues.  I've been neglecting graston-type self massage (with an aluminum pole and balm) and prehab.   Feels better now.

3x300/200/100 tempo, 200

 Breezy,  70º and sunny in Sewanee on Friday.  Beautiful weather again.  I thought about trying to get a 4x300m tempo and not worry about the time, just get the volume.  Came close.  

Hoka trainers on

stretches, drills, bands, 2 x 100m

3x300, 200, 100 w/ 3 min rest - 51.41 , 51.34 , 55.66 , 36.05, 14.71 

200m - 27.98

So, I got 200m into my 4th 300m and the headwind picked up and I stopped.  Did follow up with a 100m after 3 min rest.

Hamstring was feeling a little vulnerable toward the end of the last 200m, so I need to start back doing prehab and strengthening.  May do the big bike climb from the boat on Sunday and Monday, then track on Tues.   

Back to a decent weight.  139.0 lbs after workout.  

600, 300, 200

70º and mostly sunny in Sewanee with a light NE wind.  This is the 4th such workout like this I've done since Sept.  

Hoka trainers on

stretches, drills, 2 x 100m

600m - 1:48.13 (34.28, 37.23, 36.62 / 71.51, 36.62)

300m - 44.81 (14.22, 14.75, 15.84)

200m - 28.31 (13.41, 14.90)

I as dreading the 600m but it was my fastest of the season by a small fraction, however, the 300 and 200 were markedly slowest of previous workouts.  Maybe because I did not use the Adidas for the shorter sprints?  I think the Rincons are better for my feet.  Or perhaps because I'm heavier today, 141 lbs after workout.  Also, was a bit cautious due to a little tightness in the left ham.  

Yesterday, I did a bike climb up Roark's cove in sub 24 minutes, and I did 4 x 30 single leg squats on Sunday.  Still, I feel I'm not yet in the training grove and have a long ways to go.  

Gained a bit of weight over the weekend, woke up at 144 this morning.  Paella and desserts.  Gotta cut that out.  

Planning a track workout on Fri and a big bike climb Sunday night up Raccoon Mtn, then another track workout probably Tues.   

Really beautiful here in Sewanee, lots of color still on the north slopes.