3x300 tempo, 100s, brace trial

At Marist track on a beautiful Tues evening, mid 70ºs, sunny, dry, light winds.  A 300m tempo set but not too fast.  It's been 11 days since my ham strain and I did it doing this same workout, so cautious.  

I also brought with me the home made foot brace I made for a trial, which I tried briefly after my workout.  

Hoka trainers on

stretches, drills, bands, 100m

100m - 15.26

3x300m w/ 3 min rest - 48.74, 49.41, 52.80  (50.31 avg)

with brace: 50m, 100m - 14.96

(brace off)

4x100m on turf w/ 30 sec rest - avg ~ 16.5

I was pretty cautious on the last 300, remembering that's when I previously tweaked the ham.  I feel only very slight soreness when I dig the massage gun into the area, but it feels fine when running at these submaximal speeds.  Again, won't know if it's truly healed til I run fast.  

After the 300m set, my foot was hurting, so I put the foot brace on to give it a try.  It was an interesting experience.  It was a bit weird to be able to run so high on that toe with no effort or pain.  At first the brace was really stiff but it eventually folded / creased at the stress point, but still offered some support.  I actually ran my fastest 100m of the day with it on.  Even more interestingly, after taking the brace off, the foot felt markedly better, so much better I did a brief tempo set of 100s on the turf.   The concept works, I just need the right materials.  This one was made with a Sam Splint (padded aluminum) and a piece of molded thermoplastic, not tough enough with the right amount of flex. I can envision a piece of carbon fiber, padded with neoprene.  

Anyway, my weight is coming down but I don't have an exact reading.  Since I'm not weighing myself after workout.  I estimate about 141.  

This is what the brace looks like after use and tape removed.  You can see where it was creased at the stress point.  Overall, it was not uncomfortable and did the job.  

 

  

4x200 tempo

Sunday in Atlanta at the completely empty Marist track, mid 70ºs but it feels warmer in the direct sun.  This time of year in this time zone, 4pm is mid day, very little shade.  So I sprayed on the sunscreen.  

Didn't have a lot of time so I did the hardest workout in the shortest amount of time.  Still running safe as I inch up the speed.  No race pace yet.  Not yet 2 weeks from my last ham tweak. 

Hoka trainers on

stretches, drills, bands, 100m

100m - 15.84 

4x200m w/ 1 min rest - 32.31, 32.75, 33.20, 33.12 (32.85 avg)

Got it done.  4x2 w/ 1 min is always a bitch.  I made sure I didn't run faster than my test run of of 15 high, so these were avg only 16.4 100m pace.  I expect to slowly up that in the coming week.   No way to tell if my ham is healed till I run 26s in the 200.   Still feels fine.  Usually, after the 2 week mark, I can start pushing.  

In the morning I watched a track meet from Germany, and in the afternoon, the LA Grand Prix track meet on NBC.   So, I was feeling the pressure to get my workout over because Roya was bitching that 'my life revolves around track'  ... not really, but seems that way sometimes.  Tis the season.

3x300m tempo, weight pulls

Nice tonight, temps falling into the upper 60ºs, light to calm wind, and a brief moment of light drizzle toward the end of my workout.  Today was 9 days after my second ham tweak, which was 9 days after the original, so it was important to get a good workout with no injury, and I achieved that goal.  

Hoka trainers on

stretches, drills, bands, 100m

100m - 16.40

3x300 w/3 min rest - 50.78, 50.34, 51.10 (50.74 avg)

4x50yd 90lb weight pulls

It just seemed so hard today, probably because I was protecting the ham, although I didn't feel a hint of injury or pain.  Was running in the Hokas more off the mid foot than the toe.  When I injured myself, I was in the Adidas which are more dynamic and I tend to run off the fore foot, as usual.  So, maybe a few more workouts before I transition back to the Adidas and increase speed.  Can't wait to up the speed, these tempo workouts are a bitch.

The tempo set seemed harder than usual.  Foot hurt a bit at the beginning but was fine through the workout.  The weight pulls with 90 lbs barbell plates are much harder than the 120 lb sled with those smooth runners.  With the sled, once I get momentum, it moves easier than the weights and I can develop a little speed.  Not so with the plates.  It is pretty much a max effort to sprint 50 yrs with these.

Was 147 lbs before bed but just 141.6 lbs after workout.   

4x200m tempo, 300, weight pulls

Cautious 200m tempo set on a beautiful evening, low 70ºs, clear, calm winds.  It's been a week since my ham tweak and feeling ok.  Taking it slow still.  Nothing faster than 16.5 100m pace.

Hoka trainers on 

stretches, drills, bands, 2x100

4x200m w/ 1 min rest - 34.22, 33.00, 33.42, 34.06

300m - 51.16

2x45 yd weight pulls 

Decent workout but wanted to do more.  Limited by my foot pain.   Notice I said weight pulls, not sled pulls.  Conspicuously missing from the field was the weight sled.  I can hardly believe someone would take the time to remove it, lock it in the shed behind the stadium.  There are 2 equipment rooms unlocked and hurdles all over the track, equipment left everywhere, I have to wonder if someone ripped it off?  So I just took 2 45 lbs plates from the equipment room and put the strap on them and harness.  Dragging these 90 lbs with strap and harness is every bit as hard as pulling the sled with 30lbs more weight.  Eventually, the friction is going to break the strap.  Anyway, I left the weights out, partially hidden by the steeple barrier.  I'll be back out Friday.  

141.7 lbs after workout

600, 2x300, sled

 What a stretch of beautiful spring weather today and for the next week.  Low 70ºs this evening and no rain expected for the upcoming week.  Low-mid 70ºs day, low-mid 50ºs at night.  

I had reinjured my ham last Wed, ran hills Fri, took Sat and Sun off and even though it was just 2 days, it felt like forever since I've run.  Hiked a little on Sat and got involved in a very fatiguing home project on Sun, so I did burn a few calories.

I really have to be careful with this ham.  One more bad tweak and it may end my season.  Tonight, I was careful and it felt fine.  Nothing at all fast today.  Got in a good volume workout with nothing faster than a 17 sec 100m pace.  

Hoka trainers on

stretched, drills, bands, 100m

100m - 17.78

600m - 1:53.17 (36.17, 38.17, 38.83 / 74.34, 38.83)

2x300m - 53.12, 51.28

4x60m 120lb sled pulls 

Each sprint was slightly faster.  600m was avg 18.8 / 100m.  300s were avg 17.7 and 17.1 / 100m pace.  Did these without full rest so it was a pretty good workout.   The sled pulls afterward were done to failure.  Some were 60yds, some 70yds ... so avg 60m.   

I'll cautiously and slowly bring up the speed.  There is a meet June 10, but that may be too soon.  There is a meet in AL on June 17, and other meets July 1 and July 14.  Nationals the next weekend July 20.  We'll see.  

141.8 lbs after workout

200m hills / WaPost article

 I was a bit leery about training today as my ham is sill sore, but I got it in.  Yesterday did my off track workout of mostly RDLs and squat jumps.  Today was nice again, cloudy and upper 60ºs.  I hit Roark's Cove road for some cautious 200s.

Hoka trainers on

stretches, drills, bands, 2x100

4 x 200m hills - 53, 50, 48, 48

Wasn't bad but I did feel a little pain in warmups doing aggressive leg swings.   These weren't fast as I can do these close to 40 when in shape, so I was testing.  It's hard to balance recovery and time off with training and loss of fitness.  Running hills is one thing I can do to get a helluva workout without sprinting full out and risking ham injury.  We'll see how it feels in 2 days.

140.6 lbs after workout, getting there.

Finally, the Washington Post article I was interviewed about came out about the Penn Relay masters.   The narrative was pretty brief and I had just a few brief quotes on warming up, kind of weird since I was interviewed for a half hour.   But, happy to contribute and be one of the cover photos.

https://www.washingtonpost.com/wellness/2023/05/19/stay-fit-aging-exercise/

300 tempo DNF, ham issue

Perfect weather in Sewanee, 70º, partly sunny, calm winds.  I wanted to do a 3x300m w/ 3 min rest and I got 100m before the end of the workout and felt something in my ham.  I unfortunately irritated the strain.  Very disappointing considering how it had been going.

Hoka trainers on

stretches, drill, bands, 100m

100m - 15.30

2x300, 200 w/ 3 min rest - 48.82, 49.12, 32.50

4x35yd 120 lb sled pushes 

I was definitely on pace to run all 3 300s in under 50, about 2 sec faster than my previous set but I felt the ham again, 100m before the end of the workout.  Very puzzling since I wasn't running any faster than I had in my previous 2.  Maybe just let my stride out too much, very disappointing and a setback.  Now a June 3 race is probably out.  I'll probably need to return to the hill and sled next workout.   I thought I was being cautious but not enough I guess.   My ham felt fine today, not sore but tight... same way it felt when I initially injured it.  The trial run 100m in 15.30, I felt the injury a little, more so than in my previous warmup.  That should have been a clue.  But the first 2 300s were good, no issues.  Then, 100m before the end, I felt it.  And this evening it's sore again.  Really sucks.  I was just starting to get back in shape and was hoping to do 400m race pace as soon as Mon.   Guess it won't be for at least another 2 weeks.  But I was still able to push the sled.  Still able to run hills.  And I know my off day workouts will help this a lot, especially the RDLs, Nordics.  Maybe since I biked up the mountain instead of my off day workout made the difference?  Who knows.  

141.2 lbs after workout.  At least I can still train hard, even though my speed is hampered.  Lately, I found out an old friend died this week and another is dying of a rare disease.  Both my age.  So, I'm thankful for what I can do.

 

split 600, split 500

Relatively warm and humid compared to what it has been this spring, low 80ºs and sun giving way to threatening storms.  By the time I finished my warmup, I was sweating and the edge of a thundershower dropped a few sprinkles and wind and cooled it down.  One week since my hamstring injury and proceeding cautiously, nothing fast.  

Hoka trainers on

stretches, drills, bands, 100m

100m - 15.91

'split 600' - 500m - 83.75 / 90 sec rest / 100m - 15.50

'split 500' - neg. split 400m - 67.60 (34.90, 32.70) / 90 sec rest / 100m - 15.16

Starting to painfully claw my way back into shape.  Long ways to go.  Still haven't committed to Nationals, but have 5 weeks to decide.  A decent amount of volume today but the foot felt it afterwards.  The problem is, in the past I would put in 1200m then do more, like run some hills or another set.  After several hundred meters, if I take full rest, my foot won't handle another set.  

Started with a 100m strider test about 16.  Felt fine.  I ran the 500m crossing 400 at a modest 66.5ish.  Normally I would do a 200m w/ 90 sec rest but it was all I could do to run a 100m after.   I ran the second set not on full rest, HR was still over 120 when I started the 400m, which I didn't really push, just ran neg split.  Need to remember my harness so I can pull the sled.  It's great I have access to this training equipment.  Too bad I'm not a hurdler, the hurdles have been left out.  So nice and placid at the Sewanee track.  With the students gone, I have the place to myself and can train at anytime.

Took Roya out to dinner last night and had a huge salad with chicken and a shrimp appetizer.  I was 147.8 before bed, but was 142.4 after workout, so not too much damage.  

After more t-storms tomorrow,  5-6 days of cooler weather - low 70ºs and 50ºs at night.  Good thing because my A/C is just about shot and I'm not going to get another til next week.  

I think I should be able to be running 400m race pace in a week, confidently in 2 weeks.  I'm thinking about a 400m race on 6/3 in ATL, a little less than 3 weeks.

3x300 tempo

Lovely day, quiet at the track, 77º and calm winds, sunny.   Late in the afternoon my warmup area is completely shaded and by 6pm, nearly 50% of the track is in the shade.  School is over and I have the place to myself.

Was really happy to get in this cautious tempo set.  Straining a ham just 5 days ago, I wasn't ready to run anywhere near race pace, so I'm happy to get back on the track without injury.  I think my off day resistance is helping.  

Hoka trainers on

stretches, drill, bands, 2x100

100m - 16.78

3x300m w/ 3min res - 51.78, 50.78, 50.71

2x35m sled pushes

I was really cautious, after the 2 warmup runs, I tried a 100m to test it.  Felt ok.  Just need to keep my feet under me and run no faster than 16.5 / 100m pace and I can get a workout in.  And it was hard.  I'm really in bad shape compared to 2 months ago.  After the 3rd 300, my heart rate was well over 160 even 4 min after.  No way could I get a 4th.  Maybe when I'm healed and lose this weight.  I'm tired of being heavier than optimum.  I've said it a million times, but the last 5 lbs are the hardest.  It's going to take some real dietary austerity.  

My day is like this:  wake up 8 am weight - 145.4 lbs.  Work around the house and do odd jobs and drink lots of coffee and milk but no food.  Get ready to go work out at 4:45 pm weight - 143.4 lbs.  Get back from the track about 6:30 - weight 142.4 lbs.  So when I post my weight after a workout, it usually is the daily low.  I should be ranging from 142 to 138.  It's really noticeable, not in my appearance, but in my speed and endurance.  I had that race I was going to do on Wed but after the injury I got less motivated to get lean.  But now that I'm recovering from the injury, it's time.  

Dinner was 2 tins of herring, raw broccoli, protein ice cream.  Watermelon for a snack.

off day training

Did just a few sprint specific exercises today.  

4x10 Squat Jumps w/ 50 lbs w/ 1:45 rest

3x12 Hip flexor thrusts with bands

3x15 single leg RDLs with 50 lbs

bike ride

Two more sprint specific exercises I need to add are Nordic ham and hip thrusts.  The RDLs are really good for the injured ham.   The best exercise for form is by far the hip flexor band work.   The real reveal was what my planted foot would do when maximum weight was applied during thrusting.  My tendency is to shift weight to the outside of my foot and to bowleg out.  This is a significant form problem I can work on with this exercise.  When I do this exercise, I try to over correct and put the weight on my big toe.  When I do this with my right foot planted, I can feel the bone on bone in my foot, but interestingly, it doesn't hurt. 

Still fighting the weight issue.  Without some really lean and fasted days, I'm never going to get below 140.  I'm still 144-145 on days where I don't run.  If I don't do some significant intense or longer duration moderate exercise everyday, it's really very hard to get the weight down.   

Tomorrow, will be running.  If the ham allows flat running, on the track, if not, on the hill and maybe some sled.  

200m hills / off day regime / genome test

Back running but on pavement on the hill.  69º in Sewanee after a shower.  I warmed up at the track and tested the ham.  First 100m jog, no problem.  Second one a bit faster 15-16, strain is definitely still there.

Hoka trainers on

stretches, drills, bands, 2x100

4x200m hills - 44-46

These are tough, probably harder than running 300s on the flat.  My go to when I have ham issues.  Hills shorten the stride and protect the hams while still giving a killer workout.  After the third it was hard to walk down.  Still, I think it will be a week before solid track work and maybe 10 days before full speed.  Probably won't race until June.  I'm now doubtful about signing up again for the Hayward Masters exhibition 200m.   

Still having a tough time getting the last few lbs off.  142.7 lbs after workout.  

My new off day regime will include: jumps with dumbells, hip flexor band work, weighted hip thrusts, Nordic ham, RDLs, and maybe I'll hook up a log and drag it up my driveway hill.  

I signed on to Nebula Genomix for a complete DNA genome test.  Not cheap but one of the best companies.  It includes a complete genome sequence with lifetime info on the latest genomic research, access to tools that enable examination of genes and generate reports, and access to support by company geneticists.  It's good for not only identifying mutations and disease susceptibility, but to learn the best and most effective ways to live, eat, train, etc... with the goal of extending and improving life and longevity.

hamstring tweak

Setback today with a hamstring tweak, so no meet next week (:   

Beautiful day, low 70ºs partly sunny, had the place pretty much to myself.  Had planned to do speed, 400m race pace 200s - rest 90 sec - 100m, 3 or 4 sets with full recovery.  I warmed up as usual and did notice the right ham felt a little tight.  Had no issues the last time I was out running near race pace 250s.  

I after a full warmup, I ran an uptempo 50m at 6.75 rolling, felt fine.  Walked to the 200m start.  Took off at race pace, about 13 low, rolling for the first 100m, after about 50m I felt something in my ham but continued then felt it again and stopped after 100m.  

Went back to the shade and worked on it with the massage gun and bands.   Then I tried another 100, not as fast.  15.03, felt ok.  So, I decided to make this into a slower endurance workout and decided to try a 400m at 64 pace, 16 sec even splits.  I started a bit too fast as I often do and after a 14.35 first 100m, I felt it again and pulled up.  It's definitely a strain.  It'll be at least a week, maybe 10-14 days before I can go full out.  Not a serious strain but definitely one like I've had before in mid muscle.  Usually no more than 2 weeks to recover.  Could be running slowly in 2-3 days, probably do some hills.  

It's a bummer because I was feeling pretty good, foot was ok and starting to get my weight under control. 141.9 lbs after workout.  

So, it's back on the bike and will be probably running hills in a few days.  I did a bike ride on the mountain bike last night and discovered a way to pedal that didn't stress my foot.  I'll have to abandon the bike shoes and go back to pedals so I can push midfoot rather than forefoot to eliminate stress in the arthritic joint.   

Sucks because I thought about running the 200m next week, since I'm not in shape to race a 400m.  Could be pretty soon though.  The ham will force me into longer, slower, conditioning work.  Maybe do some over distance.  

Anyway, pushing forward.  I've managed to lose a few lbs by eating almost exclusively chicken breast and not much else, save for a cup of oat bran cereal and blueberries.  

250s

 Nice weather, 71º, E wind, partly sunny late afternoon.   Did some 400m race pace long sprints with long recovery today.  

Hoka trainers on

stretches, drills, bands, 2x100, 50

Adidas trainers on

250m - 35.44 (13.38 14.27, 7.79 / 27.65, 7.79)

250m - 34.82 (12.97, 14.12, 7.73 / 27.09, 7.73)

250m - 35.12 (13.65, 13.94, 7.53 / 27.59, 7.53)

Hoka trainers on

200m stride

50m - 6.81

Working on pace and relaxation.  Still trying to get back to that point where I can comfortably sprint 200m in the low-mid 27s without a big effort and be relaxed.  Looking at my last 50m, not there yet.  I'm about a full second slower on these than at my peak in July '21.   Also, my last 50m should be below 7.5.   In '21 I was also 5 lbs lighter than I am now.  I really need to get this 5lbs off.  These times indicate I'd be hard pressed to break 60 right now in a 400m.  Have definitely regressed since I ran my peak times in early March.  I've also been avoiding the real big painful volume tempo sessions.   I'm hoping carrying a little less weight will help with these aches and pains and bring back more speed and better pain tolerance.  

143.4 lbs after workout.   

2x300,150,100, 100 tempo

Perfect weather, upper 60ºs light winds, mostly sunny.  First tempo workout in a long while.  I've decided to do these faster with less reps and less total volume.  I thought I would get 3x300m but my first one was too fast so I did less.  

Hoka trainers on

stretches, drills, bands, 2 x 100m

Adidas trainers on

300, 300, 150, 100 w/ 3 min rest - 46.74, 48.28, 23.80, 13.35

100m - 12.97

I could have stuck it out for a final 300m, but instead ran 2 shorter sprints faster.  Maybe these workouts will be more tolerable and provide the same fitness.  Will also need to mix in some speed.   

Starting to eat right and snap back.  Totally empty and fasted after workout, 142.2 lbs.  About 4 lbs to go.  

Still considering racing a 400m on the 17th.

Peter K. contacted me about a possible 4x800m World record attempt at Nationals.  I'm not 100% sure I'm going to Nationals but leaning that way.   Running and training for an 800m really doesn't appeal to me but haven't ruled out the record attempt.  If Pete and Joe are on the team, they could get it if there was another person.  The leg average would need to be 2:22 which is a tall order.  They both can go sub 2:20, and maybe if I could contribute a 2:25, they could make up the rest if we had a 4th person who could run at least 2:25.  

Will be back out Sat.  Weather looks ok, but a little warmer and more humid.  Today was probably the last really cold morning.  A few spots here on the plateau got just below freezing this morning, very unusual for May.  

back on track. 2x300m

After 4 days off, back on the track today.  It was good to be back.  Low 60ºs and windy today, bright sun.  Really cool for this time of year.  This weather pattern is supposed to continue until Thurs then abruptly change to warmer and wetter for the foreseeable future.

My groin and foot soreness was better, but still not 100%.  Good enough to get a brief workout in.  Didn't want to do too much today and reinjure.  Also, have gained a lot of weight.  Woke up at nearly 147 lbs.  Probably due to a bread binge.

Hoka trainers on

stretches, drills, 2x100, bands

100m stride ~ 15

2 x 300m - 43.87 (13.69,14.74,15.44), 43.87 (13.78, 14.63, 15.46)

Yes, that's right ... two 300s exactly the same time.  Pretty rare but I've seen it before.  I had to look at the splits to make sure my watch was reset and functioning.  These were about 60-61 400m pace and I did them with 12-15 min rest, not full rest.  My pulse was still pushing 130 when I started #2.  

I'm going to get back on it Thursday and maybe... just maybe get it together and run in the Emory college meet 2 weeks from today.  I need to get my speed endurance happening and lose some freaking weight.  Was 145.0 lbs after workout.  Heaviest in months.  

I'm usually no more than a week or 10 days away from snapping back to race weight.  That is due to my conscience about diet.  I know when I'm cheating, and I know that it is not sustainable as an athlete.  If I were to continue the carb/ bread binge for more than a week, it would accumulate and be even harder to get back, especially if taking a break and sedentary.  I can only imagine if that were my consistent lifestyle over the months and years.  I would easily be 180 lbs.   That would be the path of least resistance and a priority on comfort.   I spoke to my brother today, his weight fluctuates hugely.  He said he weighs in the 190s.  That would be like me about 175, or 30 lbs heavier.   I'm really the only person in my family who seems to really care about diet.  I just find it astonishing that people eat food and never read about or care about the ingredients that make up what they're eating, never read nutrition labels, and apparently don't even understand them or care.  I've tried unsuccessfully to help them, but these binges I go through give me insight into their issues.  There are certain foods that I just love and will eat them even if I'm not real hungry because of the taste and texture.  But for now, its back to chicken breast, raw broccoli ... but I have my protein ice cream.  Nice to be able to eat ice cream and not consume massive amounts of fat and calories ... thanks to the Ninja Creami.   Coffee/ Cappuccino is a staple and a definite food group... low cal food and a hunger suppressant.  

Back to the track on Thurs.  Maybe I'll try a tempo workout.   

Time off

Totally sedentary for 3+ days and it feels weird.  Have gained weight, enjoyed being comfortable and hanging on my porch by the fire on these breezy unseasonably cool days.   Finishing up my grading and school work.   I'll be completely done on Wed night.  

It would be easy to feel entitled to the comfort I've been enjoying, sedentary days, eating comfort food like tea and toast, following the path of least resistance.  It has set me back.  But it has also allowed some healing.   My foot and groin pain are much better.   I'm hoping to do my first track workout tomorrow, first running since Penn Relays on Thurs.  Bummed that I won't be in any more college meets this season.   Probably won't be race ready for at least a month or so.  This entitlement to comfort is dangerous, and the decline is cumulative.   At my age, fitness goes away so quickly, it's frightening.  At least I have the mechanism in my brain to snap back.  Can't imagine what months or years of living like this would do to me.  I would age quickly and die sooner, no doubt.  I'm about 144 - 145 lbs right now.  

Anyway, after real disappointments in the World 400m final, and the Penn 100m, and the pain after 3 races on Thurs, I really was feeling like I'm not getting out of it what I'm putting into it.  I've been training since freaking Aug!  I need a more balanced approach in my training.  Maybe more strength work, more speed work, and not giving up on my 400m speed endurance training.  Back in late summer '20, my first meets after knee surgery, my first race was a 400m in 57.49 and it turned out to be a WL in that limited covid season.  I then ran a 100m in 12.71.  I decided to try work on my 100m speed exclusively and it didn't get better.  So, I do think 400m training helps my overall strength and speed, to a point.  But I need to work on fast twitch because it's diminishing. 

Anyway, I'll be back.  It's about the journey.  But, I feel like I'm beginning again instead of building on all the work I've done.