Indoor circuit

About 40º and raining today.  Decided to stay in and do this indoor circuit.  

I may or may not try to run tomorrow morning.  If so, it will be a short turf tempo set.  It's supposed to be wet and cloudy, about 33º.   

Here's my living room set.  I'll do this circuit 3x:

15 RDLs

30 single leg squats with 45 bs

15 x ab wheel extensions

30 pushups

eccentric single leg slides to full extension bridge, hold 5 sec

50 x single leg heel raises

60 (R/L) bicycle crunches w/ 10 lb ankle weights and 25 lb dumbell

12 pullups with 20 lb ankle weights

10 x Single leg nordic leg curl (slow neg) w/ bands

I work Thursday so no training.  Since I have to be in Murfreesboro on Fri, I might as well run stadium stairs.  Weather looks good Sat-Mon so hopefully will be back to full scale track.  The injury has improved but not to the extent that I want to sprint race pace yet. 

600, 100s (slow), bike

I was happy to not have lost a day of training and returned to the track today for some slow running despite the sore ham.   Was a great day for weather, upper 50ºs.  Made sure I was fully warmed up and worked the injured area with bands, massage gun, balm and stick.

Hoka trainers on

stretches, drills, massage gun, bands, stick, eccentric exercises

600m - 1:56 (76, 40)

2 x 100m strides - 18, 16.7

Bike up the mountain - 21 min

Not too bad for a light track workout.  I was definitely feeling the ham a little toward the end of the 600, despite running quite slow.  I tested it in 2 more 100m sprints.  Definitely an issue still.  Beginning to really doubt that I should race in 2 weeks.  

I then went home and had tea, a light lunch and went back out for a hard climb up the mountain on the bike.  First time in bike shoes.  Right about 21min flat, in the the top 5-6 or so fastest times up.  

It's only been 2 days but the injury, while not like the proximal injury on the left side, feels similar in some ways and may be a similar type problem in that I don't feel it in ham curls as much as full extension bridges.  Definitely not like the left side where primary pain / strain was in my butt.  

Tomorrow, the rain should stop by 11am but it will be cold, in the 30ºs.  We'll see how it feels, may just go out and do some light strides.   Or, I might just stay home and lift/prehab.  I'm hoping I can resume intensive tempo training by next weekend since it doesn't involve real fast running.   But, the main objective is to heal.  If it feels better after a workout, then it's healing, if it feels worse and sore, than it's not.   Today it felt a bit worse after running but better after biking.

Gotta quit the creatine.  Too heavy.  Was 142 for today's workout.   141.8 lbs after workout and a light lunch.  

250, 150, strain

 Partly sunny, S wind and about 50º.   Wanted to run some race pace today but foot was a bit sore after yesterday's 300 tempo workout.  Nevertheless, I ran a good 250, 150, then put the spikes on to run one more 150 and felt a pinch in my right ham 20m before the end.  Was debating on doing this last sprint or just doing weight pulls.   Should have gone with the weight pulls.  These sprints were done 3 step rolling and at about 400m race pace or slightly faster.  

Hoka trainers on

stretches, bands, drills, 2x100

2 x 50m - 6.82, 6.51

Adidas trainers on

250m - 33.97 (26.62, 7.35)

150m - 19.49 (6.35, 13.14)

Hoka spikes on

150m - DNF  (first 50m - 6.29)

On the last 150, I was of course trying to 'one up' myself and maybe break 19.  And that's what got me into trouble.  Doing near full rest speed work in cold temperatures is somewhat risky and putting spikes on increases the risk.  This ham strain I don't think is serious, but it is a reoccurring soreness in this area I felt after my second race and my 400m time trial a few weeks ago.  While not serious, I need to rehab it fully and not risk anymore speed work in the next 10 days at least.  It's not the same side as last year's proximal ham injury, but it's in the mid-upper tendinous part of the ham,  but at least 4" from the proximal attachment.   I won't know how this will affect my training til I get out there on Monday, but it shouldn't prevent me from running slower overdistance and submaximal tempo, which is the bread n butter of my training anyway.  It's definitely a setback and although minor, probably the most significant injury of this training season (other than the ongoing foot issue).  Bummer, because I was feeling really good after yesterday's tempo set.  

I found a solution to pulling weight on the track.  There's a sled parked on the track with 90lbs on it.  The sled and barbells probably weight 130 lbs together.   I hooked up the harness and towed it 2x30m.   I didn't want to do more because of my sore ham but it is definitely a good option for strength.  Its hard in the first few steps but after that, momentum takes over and it's easier, providing good resistance.  

I have been loading on creatine supplements to see if it would help my strength output as I'm beginning to increase my resistance workouts.  It has caused me to gain weight which is likely water retention.  I went into today's workout at 141.5 lbs, about 2 lbs higher than yesterday.   I was drinking a lot of water and juice yesterday and last night.  I've heard some anecdotal references to a relationship to creatine and muscle strain, but I really don't think there is science to prove it.

Anyway, the weather is horrible for the next 5 days.  Rain everyday,  with some possible breaks on Monday and Tues.  We should get at least 3" of rain this week.  Will be cloudy, cold, windy as well.  The road to Poland is not paved in comfort and ease.  

140.9 lbs after workout.

4x300 tempo

Sunny, mid 40ºs with a wind out of the W-SW, sometimes gusty.  I decided not to race on Sunday and keep my nose to grindstone and today was intensive tempo day.  Always a tough one.  But it went well, I 'one up' my self again.

Hoka trainers on

stretches, drills, 2x100

Adidas trainers on

4x300m w/ 3 min rest - 46.63, 48.48, 51.54, 53.78  (50.11 avg)

Hoka trainers on

100m strider ~ 14

Only my 3rd full 4x300 intensive tempo set in a month.  Last one was 10 days ago.  I bettered my avg by 0.45 sec.  My first 300 was ridiculous in 46.6, but it honestly didn't feel that hard.  Until the oxygen debt caught up with me 10 sec after finishing.   Still, it was a monumental act of will to launch into that 4th rep, still recovering from the 3rd.  But, I got it done.  If only I had run that last rep a half second faster, I would have been able to break 50 sec for the avg.  

I ran one last 100m with the carbon fiber insert in my shoe.  While it actually hurt my foot while walking, at sprint it seemed ok.  More testing will be needed to see if it helps.

I can tell I'm crossing into a higher level of fitness as I'm starting to feel the effects of "EPOC" - Excess Post-exercise Oxygen Consumption.  This phenomenon manifests itself 1), in long sprints where it feels pretty effortless to sprint a 200 or 300m, and the heart and breathing rate don't increase until several seconds after the sprint.  That's why I sometimes go out too fast in races and tempo sets, because it feels so easy.  When I'm not in shape, I feel the oxygen debt, high heart rate and breathing during the sprint, usually after 150m.  And 2), this phenomenon contributes to the 'afterburn.'  My resting HR is around low - mid 50s in the morning, but even an hour after a workout, it could still be in the upper 70s and the body continues to burn calories at an accelerated rate.   If I don't eat after a workout (not a good thing to do), I can easily burn off a lb just sitting around for an hour.  I usually at least drink some juice mixed with a vitamin complex and maybe some creatine immediately after training, but still the calorie burn continues.  

I'm finally registered for Poland.  The travel agency screwed up my ticket, causing me to purchase one leg of the flight to replace the one they booked incorrectly.  My itinerary is NOT ideally conducive to athletic performance in that I am arriving the day before I race in the first round.  I usually come a day earlier to get adjusted but I didn't want to miss 2 consecutive Thursdays of teaching.   The opening round should be no big deal to survive, and will serve as a shakeout.  Unfortunately, they'll run a 6 lane one heat final.  I WISH they would do it like NCAA does, with a 2 heat 4 lane final so no one gets relegated to lanes 1 and 2.   The disadvantage of running in lanes 1 and 2 indoors is pretty insurmountable in an elite field.  

139.3 lbs after workout.

600, weight pulls

Very nice day in Sewanee, 48º, sunny, light winds E-NE.  I was on the track yesterday and since the weather is going downhill tomorrow and Thurs, I decided to train again today.  Lightly.  My R ham was sore from yesterday so I really gave it a good warm up, bands, massage gun and balm to really loosen it up.  Didn't do too much, time is limited, have to work this afternoon.

Hoka trainers on

stretches, drills, bands, 2x100, massage gun

600m - 1:43.48 (66.85, 36.63 / 31.69, 35.16, 36.63)

2 x 70m w/ 45 lb weight

The 600 wasn't bad, didn't kill me.  I was able to slog out the last 100m in under 18 sec.  

I tried doing the weight pull sprints on the track, thinking the track might provide more friction and resistance.  And how... the tough nylon web strap wore through and broke twice after 70m because of the friction of the dumbell on the track.  I intended to run 100m, not 70m.   I guess I need to return to the turf for these.

Next track workout won't be until Friday. Forecast is sunny upper 30ºs and windy.  

139.4 lbs after workout

200m tempo, 100m weight pulls

Cold, but the sun came out mid afternoon, light winds, 39º.   Track was wet from yesterday's rain.

Yesterday, did 6 sets of core work, bicycle crunches with ankle weights and holding a 25lb dumbell.  Also ab wheel, pullups, bands. 

I was going to try a 4x200m with just 1 min rest.  Thought about lengthening the rest to 75 sec but no, went with it.  Cut the last rep short to 100m.  4x200 w/ 1min is no joke, it's really hard if you're aiming for 30.

Hoka trainers on 

stretches, drills, 2 x 100m

Adidas trainers on

3 x 200m and 1 x 100m w/ 1 min rest - 29.80, 31.2, 32.66, 16.17

Hoka trainers on

200m - 28.94

60m, 4x100m 45 lb weight pulls on turf ~ 22 

I was going to do a 2x200 set w/ 1min but I felt some tightness in my left ham and didn't want to take chances, so I cut the last 200m and went to the field with weight and harness.  

This is the first time I've tried 100m 45 lb weight pull sprints.  I usually had done 60m or even 50 yds.  These were hard at the end of a workout.  The last two I took a full 5 min rest.  My fastest one was about 22 sec.   

The foot feels ok but on the suggestion I got a long time ago, I'm going to try some carbon fiber inserts in my trainers.  

I will likely go out tomorrow early, late morning.  It's essentially my first full day of work this semester.  Weather is going to be bad Wed-Thurs and I work so may not be on the track til Friday.  

Despite my general slowing and decline in performance, I'm dedicated to doing my best and motivated to improve.  A lot of it is definitely mental, making sure I give my brain an assignment when I race and making sure I'm moving efficiently and without strain or tension.  

138.3 lbs after workout.

Looking at previous M60 World indoor championships, 2019 was unusually competitive as will be this one, assuming John comes.  In '17, only one M60 medalist broke a minute.  This year, John could conceivably threaten the M60 WR of 55.62 if he brings it.  Just happy to run along with these awesome athletes.  

400m, 150m, weight pulls

Upper 40ºs, but sunny and light to calm winds.  Felt pretty good out today and my foot felt ok so I put on the Hoka spikes for a 400m event run.  I really wanted to break 59 today but was disappointed.  Still don't have the last 100m.  It may be a while before I get it.  It wasn't until March of '21 did I run 58, and one 57.81.  By the end of March '21, I ran 57.90 in training shoes.  I'm looking carefully at those months training.  I ran a 60.88 on Jan 12, '21 in trainers.  And I made a lot of progress from then on through the next 6 weeks.  

I probably would've done better today to do hard 150 repeats or a hill workout, but I needed to see where I am.  

Hoka trainers on

stretches, drills, 2x100, bands

Hoka spikes on

400m - 60.06 (13.19, 14.52, 15.17, 17.18 /  27.71, 32.35)

150m - 20.26

Hoka trainers on 

4x60m sprints on turf w/ 45 lb weight 

bike sprints on flat

I don't have the last 100m.  I was close to my target splits on the first three 100s, but really rigged toward the end in the last 100m.  Was hoping for a 28/31, instead 27.7/32.3.  Then I ran an up tempo 150m, not particularly super fast but about 400m race pace.  Soon after I got the harness out and did some 60m sprints on turf pulling the 45lb barbel.  I could have done more but I wanted to try the new bike shoes.

The bike shoes were pretty amazing, never have felt anything quite like it, especially the way the quads are engaged.   I was pretty tired but still pushed up over 27 mph on a few short flat sprints on the bike.

Seem unusually sore in the glute and hams.  Don't know why it's taking so long to recover.  Rainy day tomorrow, will do resistance and go back Monday to the track.  

I just need to keep my nose to the grindstone and do as much as I can.  Doing these types of all out 400s are not the best use of time.  Such  event runs are better later in the season.   It's going to take every bit of the 10 weeks I have left before Poland to reach a competitive level, and even then, chances are slim that I'll medal.  It could be my last world meet and will definitely be my last til '26.   It's really hard to imagine myself 3 years from now at 66.  

I learned today my chances to medal in Poland are really slim, due to the fact that not only is the World Champion John coming, but the Silver Medalist Mike V. just blew me out of the water today with a stunning indoor 57.88.  That was just a shade over my best indoor time in '21 in March, and he did it in Jan, with no blocks!  He is actually faster this year than last year.  Everyone has their peak and he and John are so far above everyone, with the possible exception of Darren who is just coming in to M60.   I'm definitely an 'also-ran' at this point in my age group.   If it weren't for covid robbing me of my M60 year, I could have had another few championships.   I'm fairly certain I would have medaled on the world level in '21, having held the fastest time in the world for almost 2 yrs.  My 56.23 is still the second fastest time since covid hit 3 yrs ago.     Anything can happen in Masters competition, but it's going to be an accomplishment to make the Final in this field.  

139.5 lbs after workout.  

'split 700'

Mid 40ºs and sunny with a NW wind.  Felt pretty good with the sun in early afternoon.  I felt ok with 2 days off from running.

Hoka trainers on

stretches, drills, 2x100

Adidas trainers on

'split 700' - 500m - 81.07. (63.23, 17.84) / 90 sec rest / 200m - 34.69

This was the hardest thing I've done in a while.  Mostly because I ran the first 400 in 63 and by the time the 90 sec rest was up, my heart rate was still probably 150+ when I launched into a 200m into a headwind.  It was brutal.  This one made my lungs burn and I was on the ground for several minutes.  Kicked my ass.  Comparable in total time to one I did in Jan 2 yrs ago, but nowhere near my peak in April '21 when I ran 79.09 (62.31, 16.78) / 90 sec rest / 200m - 31.68 ... then followed it up with a split 500!  Normally, I would take ample rest and do another set, but since I'm planning to be out tomorrow too, I decided to fold for the day.  I went and chatted with Bill, the track coach at the office.  If my foot was in better shape, I'd have probably run a 300.  

Anyway, now the workouts are more meaningful since I've pulled the trigger and decided to go to Worlds in Poland.  Lot's of time but really not many races before then.   Just 2 or 3, then Nationals, then Worlds.

Foot is feeling pretty good so maybe I'll do speed tomorrow.  

138.5 lbs after workout. 

Day off, weights

Thought about going to the track today since it was in the low 60ºs, but the wind was horrendous.  Steady 20-30 mph with gusts to 47 mph.     I decided to rest my foot today, so I did single leg squats, pullups, pushups, ab wheel, ab/hip flexor bicycle crunches, etc... 

Cold weather returns this week unfortunately.  Want to get 4 workouts in before next meet, so it will be something like Fri, Sat, Mon, Tues, with a light shake out on Friday.  I'd prefer to do Fri, Sun, Tues, Thurs but due to the weather and work, I'll have to put some consecutive days in.  

Still light.  138 lbs before I ate today.  

POLAND

Still agonizing over the decision on Poland and I'm thinking I'll go.  It's probably my last competitive chance in this age group in a world meet until WMAC Daegu 2026 when I'll be 66.  The 2025 WMAC meet is indoor, and I will still be 64 at that time.  My first chance at a Masters Championship at M65 will be in Walnut, CA (near LA) in 2025, assuming it's after my birthday in July.  

Also, this meet would be more than $1000 cheaper than Finland.  I'd fly into Gdansk and rent a car, and drive the 100 miles to Torun.  

OK, I'm going.

4x300 tempo

 Got 'er done.   Fair, 58º with a light S wind, track wet in spots after morning rain.  Just warm  enough to run shirtless.  I came to the track with some trepidation today, thinking I'd try an intensive tempo set. I hadn't completed a 4x300 since 12/29, but the next day after a pretty hard over distance sprint, wasn't sure if I could handle it.  I did, completed it in a season best average.   

Hoka trainers on

stretches, drills, 2x100m

Adidas trainers on

4x300m w/ 3min rest - 48.53, 49.26, 51.87, 52.60 (50.56 avg)

My previous season best 4x3w/3 set was on 12/29 where I averaged a 0.54 sec slower.  2 years ago in Jan I was doing this set with 2:30 rest at 51.3, by March of '21 w/2:30 rest, at 49.  The thing about those workouts 2 yrs ago was that I usually could rest after the tempo set and do something else, like speed or hills.  After this set my foot was toast, and I hobbled off the field.  Then again, it was my 2nd day in a row.   

I got this workout in so I may take Wed and Thurs off.  

A little heavier, 140.3 lbs after workout.

Looking at registrations for Worlds... it's very competitive.  In the 400m, there's Michael V., World Silver medalist, who's training his butt off.  Darren H., just coming into the age group, still 59, had the best year of his career, running all 3 sprints in super times last year - 12.2, 25.2, 56.4... he would have to be a favorite.  Then there's Peter O. who apparently hasn't raced since '18, but was the WL in the M55 400m in '17 when he ran 55.06.   The 200m isn't any easier with the world champion Patrice and former Olympian Andreas.  So, it's a tough field to medal in.  Still haven't made plans.   

500, split 400

 50º, cloudy with a moderate SW wind blowing up the home stretch.   Still feel in a state of recovery from last weeks training.  

The meet was a bust, had lane 2, ran over a minute, and pretty much fell apart on the last 100m.  Maybe I'll discuss it later but it's not worth it to me.  Suffice it to say, not a good outing after not a good week of training.  My race was nominal except for the last 100m, it just seemed as if I had to spend more effort in lane 2 to get to 300m than I'm used to.  It really showed I need form work and work on running turns.  Disappointed but not deterred by the failure.  Just glad I can still run in a college meet at 62+. 

I seem to have accumulated a bit of training fatigue, aches and pains, so I didn't do a big volume day today, but it was very hard, especially running into the headwind on the 3rd 100m.  

Hoka trainers on

stretches, drills, 2x100

500m - 83.71 (64.68, 19.03)

'split 400m' - 300m  - 45.60 / 1 min rest / 100m - 15.97

Went out pretty hard in the 500m, struggled home in 19.  

Hoping to get out tomorrow and possibly taking Wed and Thurs off.  I may do some strength work like sled pulls and or hills. 

Up a bit in weight, but still light.  139.5 lbs after workout.  

Starting back to teaching this week and with Roya leaving, I'll be able to refocus on my training.   

My 58th college meet since age 51.

 

shake out and a few starts

At the indoor track this evening with my new Hoka MD spikes and blocks.  Did very little... a full warmup, some bands, and some starts.  

My foot felt exceptionally sore tonight.  Doing 2 long sprints in spikes on Wed didn't help. Maybe I really shouldn't be doing these aggressive bike climbs on my off days from running.   They do seem to strengthen the quads, provide some good traditional cardio, and burn calories, but they still stress my foot.   It's kind of like running a hard 5K on my day off.  I did these on Tue and Thurs this week.  Assuming I make it through outdoor season, it's a long season and I need to rest this foot a bit more on off days.  Maybe one bike day a week, maybe some flat sprints instead of just climbs.  

Hoka trainers on

stretches, drill, bands, 3x50

3 starts from blocks

Hoka spikes on

3x50m from blocks 

With the 50m sprints from blocks, I accelerated the way I would in a 400m.   The Hokas felt really great at cruising speed - 400m race pace.  I don't know if that means I'm running faster, but it feels really different from the other spikes I wear.  They are a bit loose compared to my other spikes, but my toe goes all the way to the end and I can lock them down with the laces.  I wear them without socks without a hint of abrasion.   Unlike all other racing spikes, they have a flatish toe and plenty of toe room.  Don't know how they'll feel on tight indoor turns.  Will probably try them in a race on Sunday, if I go.   They are lighter than they look.  Much lighter than my first Nike competition spikes 11 yrs ago.  

Been eating more lately, 139.1 lbs.

bike climb, lane draw

Did the bike climb with the new gears today.  Happy to get out in between rain storms.  Again, a PR and was much easier, 19:20.  Slightly faster than last time, as I paced myself a bit more.  It was fairly nice, mid 50ºs.  

I found that I did use the new 34t gear, it allowed me to 'rest' at about 5 - 5.5 mph while climbing.  I also didn't have to stand up as much.  I asked one of my biking friends about this and he said, 'no one ever complained about having too low of a gear.'  I still have the 11t gear for the level.  It shifts perfectly.  

I've decided I should give bike shoes a try so I'm going to go with some used Shimano cheapos on Ebay made for my specific pedals and some 6º float cleats.  All together, less than $40.  

Been stacking up the firewood, tomorrow it's supposed to be freezing and an inch of snow.  Happy to have the indoor track to go to tomorrow.  Will just do short stuff and blocks.  

Emory Crossplex Showdown meet

Bummed that I got the worst lane in Sunday's meet.  They are using lanes 2-6 for the 400, and I of course get lane 2.  In my heat with 3 college guys is a 49 year old masters guy I've raced before named Ronald Clarke who LIED about his seed time and got lane 4.  He seeded himself at 58.00 and has never broken a minute in his masters career, even at M40.  I usually don't mention people's full names on my blog, but fake seed times are definitely a pet peeve, especially when they screw me out of a lane.  I seeded myself at 58.39, my last season's PR.  Should have seeded myself at previous season's PR, would have had a good lane.  But you never know how these things will work out if you can't see the performance list.   Was actually thinking about bailing on this meet and going to the one the following weekend, but I think my schedule is best to race every other weekend than consecutive weekends.  

I suppose I should post a meet schedule, as I've always done in the past.  

3x250, new shoe test

About 53º, occasional mist and SE winds at the Sewanee track.  I did race pace today and tried the new Hoka Crescendo MD spikes.  In each of 3x250m, I used a different shoe.  As usual, all sprints were rolling start.

Hoka trainers on

stretches, drills, 2x100m, bands

Adidas trainers on

50m - 7.12

250m - 34.54 (12.85, 14.03, 7.66 / 26.88, 7.66)

Hoka Crescendo spikes on

250m - 33.90 (12.74, 13.63, 7.53 / 26.37, 7.53)

Nike MaxFly spike on

250m - 35.06 (13.06, 14.03, 7.97 / 27.09, 7.97)

I took generous but not complete rest between intervals.  Obviously fatigued by the time I ran #3, and these were definitely faster than race pace for my present level of fitness, especially #2.  These times are on par with what I was doing in '21, but I was able to do 4x then, probably with less effort.

Hoka Crescendo MD spikes review

These spikes are designed as an entry level middle distance spike with a forefoot pad.  Half the price of most elite spikes.  I usually wear size 6.5 in racing spikes but I bout these in 7 thinking I would probably just train in them.  Now I'm thinking I may race with them on Sunday.  Wearing them today without socks, they are extremely comfortable, and the extra half size gives me a little bigger foot print without feeling loose.  I was really surprised at how well I felt in these.  The second 100m of my 250 was particularly fine.  I felt I could maintain speed with less effort and I felt as if I were running taller.  Running the first 200m in a rolling 26.37, not completely full out like an open 200, was pretty fast under the circumstances.  Unlike what I posted before, checking again, there is a weight difference.    These spikes are slightly heavier than the MaxFlys by about 0.6 oz or 17 grams, fairly negligible.  (At first I thought they were the same, but I was weighing the MaxFlys with a sock stuffed  in the shoe).   But still, at 5.85 oz, quite light.  Both my previous shoe, the Pumas and the MaxFlys come in at about 5.25 oz.  So, the Maxflys with socks are about the same as the Hokas without.  However, I did wear the Maxflys without socks today and they were OK, but certainly not as comfy as the Hokas.  Enough machinations about weight, an ounce won't make a difference.  The question is, will the comfort and tallness of running in the Hokas outweigh the bounce from the Maxflys?  It might.  This is just a first impression.  The comfort also comes in terms of the forefoot pad, in addition to the overall feel of the shoe.  It definitely feels good in full stride.  

Friday, I'll try them with blocks, maybe indoors if the weather is bad.  

138.0 lbs after workout.  I don't need to be any lighter.  

bike climb PR

My first bike climb with the Cervelo.   The thing I noticed the most was that it's so much easier to pedal standing up when climbing.  On the steel bike, I can get 15 full strokes before I get tired on the steeps and have to sit back down.  On the Cervelo, I can stay on my feet for 30+ strokes on the steep.   The bike has a 11-28 cassette on the rear hub.  28 may be too small for a low gear on the long climbs so I'm putting on a 11-34 cassette.   Hope it's not overkill.  Comes with a slight weight penalty but only about 4oz.  

Anyway, I did in a PR of about 19:30m, a minute faster than I've ever done with the steel bike.  I really put out, tried hard.  Probably started out too fast.   But I think I can do better in warmer weather with better pacing.   It was cold and I was wearing a jacket.   

I am light.  I confirmed this on my home beam scale.  137.3 lbs after workout.  When I get this lean, I almost have to force myself to eat because my hunger is completely satisfied with a piece of bread with almond butter and a cup of tea. I have no appetite after eating just a small snack.  I'm approaching the lightest I've been as an adult.    

Got the Hoka Crescendo cushioned spikes.  They are extremely comfortable and weigh almost identical to the Nike MaxFlys.  I got them in  size 7, Nikes are 6.5.     Could easily wear them without socks.  That itself would save an ounce total.  However, I don't think they have the snap of the MaxFlys but they do make me 1/4" taller than the MaxFlys.  I'm not sure if I'll ever race in them.  The MaxFlys are getting broken in and I may race without socks next time.  

Workout tomorrow, forecast to be 54º, cloudy, 30% chance rain, S wind.   Thinking about race pace 250s tomorrow.  

tempo 3x300, 100

Colder today at Marist.  Probably will be my last workout here.   50º and fair weather.  I had to share the facility with the baseball and track teams that were finishing up.  I wanted to do a 4x300 tempo, but I started too fast.  Did 3.

Hoka trainers on

stretches, drills, 2x100

3 x 300m w/ 3 min rest - 47.99, 49.07, 51.70

5 min rest 

100m - 14.22

The first 300m felt easy, no problem, so I thought I was on my way to 4.   I was totally gassed after 3.  I could have averaged under 51 if I simply broke 55 on my last one, but pride and fatigue got the best of me.  I didn't want to fall apart on the last one with so many fine young athletes training there.  I took a short rest and ran a 100m stride and called it a day.

I watched a kid run a 1200m and his 800m split was 2:11.  He followed up with 300s in 41-42.   I swear, Marist HS track team could beat the Sewanee college team - no contest.  

I think the scale here in Atlanta is a bit light.  Had me at 137.5 lbs before my workout.  I don't think I'm that light.  Close maybe.

I'll be back out Wed. afternoon in Sewanee.  Looks to be low 50ºs cloudy, chance of rain.   

10x100m tempo on turf

Almost didn't train today due to some soreness, but did anyway.  Felt ok.  I did a bike climb and some floor exercises in the early afternoon, then I decided to go to Marist to train.  Finding the field empty, I took advantage of the turf.

Hoka trainers on

stretches, drills, 2x100

10 x 100m w/ 30 sec rest on turf ~ 17 sec

I started out conservatively in these 100m runs at about 18.  But I ran the last 5 in 17 low and the last one in 15.7.  I was then going to run stairs after but my foot hurt after one flight, so I stopped.  

There was an elite 16 yr old miler training there.  I watched her do 2x4x200 in 35 w/ 35 sec rest.   Her mother was training her.  She then did a set of 4x400 in about 76 avg with one min rest.  What a beast.  I looked her up, she is the top HS miler in GA, is soon to break 5 min, has run 17:39 in the 5k, 10:50 in the 2 mile.   

Splurged a bit on the diet after the meet on Friday, so I ate better today.  139.4 lbs after workout.

Weather looks bad tomorrow, will try to get back out on Monday.  

Progress comes slowly - meet report

Today's meet at the Birmingham Crossplex was one of the most surreal meets I've attended.  I didn't achieve my goal of running under 59, but I improved 1/3 sec from last meet.

Progress comes slowly.  59.42 today.  I still wasn't as aggressive as I could have been, my splits were estimated to be roughly 28/31 and some change.  I did not rig in the end, unlike my first indoor meets in March of '21 where I was going out hard in 26+ and rigging most of the time.  That season I ran 57.81, 58.12, and 58.50.  But that was March, and I know it's only Jan. 6 ...  9 weeks to nationals and 11 to Poland.  Time to improve.

I say that the meet was surreal because I have never been at a meet in such a grand facility as the Crossplex with so few people.  It wasn't unlike the Louisville masters meet in '21.  The last meet I attended here had easily a thousand competitors of all ages.  Today there were a total of 50, all ages!  It was soooo nice.  I had the warmup track to myself for 30 min.  Duran was supposed to be here and in my heat but he didn't show.   (Duran is "The Freeze" character at Atlanta Braves BB games).  So, I ran alone.  

I'm happy to have improved but I still feel it was a wasted opportunity.  Conditions were ideal, lane 5, no one to interfere, just a solo time trial.     I have another shot in 9 days but chances of getting a good lane and running unimpeded are slim in the college meet.   

Looks like tomorrow will be the nicest day for a while, so maybe I'll do a tempo or over distance in the evening. 

Yea, there actually is a track meet going on here...

 

split 400m, 200s

Did a short bike climb workout in the morning, then track around sunset.   Nice at the Marist track, under a rising moon, in the low 60ºs.  The soccer team was out there when I got there but after about 5:30, most had left.  I was alone by twilight.   Didn't want to run in spikes today or full race pace but did run hard.

trainers on

stretches, drills, bands, 2x100

Adidas trainers on

'split 400m' -300m - 43.60 / 60 sec rest / 100m - 15.56

5 min rest

200m - 30.97

10 min rest 

200m - 28.99

The split 400 was pretty hard.  Even after 5 min my heart rate was still pushing 140.  I thought I would follow up with a 300m, but stopped at 200m.  Waited 10m and pushed through another 200m.   Not fast like last workout, but a good workout.   Check this out... 137.5 lbs after workout.  

New old bike

I bought a used bike today.  Probably paid a bit much but it seems like it's in very good condition and has many upgrades.  So, I gave the kid a grand for it.  It's a 10 yr old carbon frame with all new Ultegra components and wheels.  It sold new for $4300 back in the day ($5000+ in today's dollars).   Going to take it to the dealer Thursday for an inspection.  I passed up a Litespeed L1R that cost $800 more also with many upgrades but it needed some adjustment and this one was ready to ride.  The two bikes weighed about the same.  This Cervelo weighs about 16.8 lbs.  To buy just the wheels and components new would cost well over a thousand $, so I think it's not too much to spend.  

Cervelo R3 Team Ultegra

300, 200 - speed in spikes

2nd day in a row at Marist, 63º and moist, wet track, humid but it felt ok.  Not too cold to let'er rip.  Needed to do some race pace today, it's coming along.

Hoka trainers on

stretches, drills, 2x100m, bands

50m

Adidas Maxfly spikes on

300m - 41.22 (26.34, 14.88 / 12.84, 13.50, 14.88)

200m - 26.90

The 300m was the fastest I've run this training season, and shows I should be able to run 58 if I don't rig up seriously.  It was probably faster than a race pace 400m for my present level of fitness, it was close to my 300m split at Nationals when I ran 56.78.   My goal splits were 13,14,15 (42) and I exceeded all of them.  My 200m spit of 26.34 is way faster than I ran at Nationals, probably by nearly a half second.  

So,  I'm getting there.   Did fell a little tightness in my R ham after the 300m, so I ran a little defensively but hard in the 200m, not with complete rest.   

Went out for a light meal afterward, so I didn't get an empty post workout weight,  but I'm probably at race weight, right around 140 lbs.  

I'm hoping to race 3x in Jan and make a decision about Poland.  If I can't get to 58.5 or better, I probably won't go.  However, there is quite an amount of time after Jan before Poland, almost 9 weeks from the end of Jan.   Being healthy, uninjured, and able to train is #1.

200 tempo, 200

At the Marist track, 66º sunny, light winds, perfect to train shirtless.   Wanted to do another intensive tempo workout but slightly faster so I went with 4x200 w/ 75 sec rest.  

Hoka trainers on

stretches, drill, bands, 2x100

Adidas trainers on

4x200m w/ 75 sec rest - 31.57, 31.50, 31.90, 31.22  (avg.  31.54)

200m - 27.47

I hadn't done a 4x2 set in a while so I didn't go out too crazy.  Kept them all around 31.5, and finished with the fastest rep.  I rested 10 min and ran a hard 200m.  

It felt pretty hard.  I wanted to do more but I want to go out tomorrow and run some speed, maybe in spikes.  

139.9 lbs after workout

While in ATL, I'm looking at used bikes.  Considering:  a Litespeed L1R with all Shimano DuraAce 7900  components, and upgraded wheels.  2nd choice is a Cervelo R3 Team SL.  Both bikes have numerous upgrades, full carbon, and weigh 15-16 lbs.