300m, weight pulls, construction

On Tues I started a construction project.  Building a 12' x 8' tool shed by myself.  It definitely taught me one thing:  There is no way if I had a physical labor job could I also be an athlete.  My workouts are sometimes hard but nothing like being on my feet for several hours, lifting, digging, shoveling, mixing 400 lbs of concrete, up and down the ladder, etc...  after 3 days of this, I felt the stress, and not so good for the foot, but a good way burn calories.  So today, I worked only a few hours and decided I needed to do something on the track so I rested and watched the Diamond League Oslo meet replay and went to the SAS track just before sunset.  Beautiful weather, 72º, calm winds, mostly clear skies, dry.  

I was still feeling a slight amount of soreness in my right ham, so I didn't want to run any full out sprints.  

Hoka trainers on

stretches, drills, 100m, bands

Hoka Rocket X2s on

100m - 14.62

300m - 43.41 (13.79, 14.27, 15.35 / 28.06, 15.35)

4 x 3 weight pulls with 90/ lbs - 15 steps, 20 sec rest between reps

I was pretty happy with my 300m, it was almost 400m race pace, but of course I wouldn't have the last 100m right now.  Pushed my HR to 181.

I'm doing weight pulls differently now.  Instead of running longer reps will ample rest, I'm doing short accelerations from start position explosively, replicating the drive phase.  3 in a row then about a 3-4 min rest between sets.  This seems to provide a better strength workout since most of the effort is moving the weights from a stand still.  It gets easier with momentum.  I thought about trying these weight pulls up a hill for more resistance.  

142.9 lbs after workout.

Started my construction project.  Tricky to get everything plumb and square, and do it alone.  Long ways to go.  

150s, weight pulls

At the SAS track Monday, my new home base for the summer.  I like to train here at sunset because there is no shade (or bathrooms) here.  About 70º, dry and sunny at sunset, calm winds.  

Still a little sore from the meet on Sat but since I'm starting a project tomorrow, I thought I'd get this workout in.  I felt a little soreness in my right ham so it was a little vulnerable.  Ran 150s hard, not all out, working on form.  

Hoka trainers on

Stretches, drills, 100m, bands

100m - 14.50

Hoka Rocket X2s on

150m - 19.88 (6.31, 6.47, 7.10 / 12.78, 7.10 / 6.31, 13.57)

150m - 19.43 (6.17, 6.36, 6.90 / 12.53, 6.90 / 6.17, 13.26)

5 x 40m weight pulls w/ 90 lbs ~ 10.6 sec

My second 150 was better in terms of form, speed, and efficiency of effort.  It felt easier than the first one and was faster.  These rolling 150s, I need to try and get my last 100m closer in speed to my first 100.  Difference on the first was .79, second .73.  But my first rolling 100s were well under 13 and without maximum effort.  Tells me there is hope to improve my 100m time with a better start.   

Weight pulls were hard and I think I may try doing these differently.  The hardest part of a harness pull is the start.  Momentum makes it easier after the first 15m.  So, maybe just do a series of accelerations with less rest in between.  Like 12 steps from the line, stop, repeat.  

I probably won't be on the track til at least Thurs or Fri.  I'm building a tool shed/workshop alone which is a big undertaking.  At least it'll help me burn some calories, I'm a bit heavy.  Waking up at nearly 146 lbs today.  I do hope to be in the weight room in the evenings at least once or twice this week.  Probably tonight.  I need to give my right ham some time to rest as well.  

Heavy for this workout, 146 before, 145 after workout.   

PTC meet, youth track, gym, schedule

Saturday was the Parker Track Club meet in Huntsville.  It was sunny, hot, close to 90º with occasional shifting winds.   Meet was on a rolling schedule, I tried to not get there too early because it's tiring to warm up in that heat and sit around for hrs waiting to race.  There was almost no shade.   It dragged on as usual.   A million kids there, primarily a youth meet.  They were running young to old, masters last.  So I warmed up and found a piece of shade near the finish line opposite of the 100m start.  They had at least 40 heats of kids so I though I'd have close to an hour.   Then... I saw the masters 100m women finish.  WHAT!?  My race was next, they were doing masters FIRST.  I hadn't even run any strides yet or nothing so i picked up my spikes and sprinted across the football field 120yds to the start line just as the masters race went off.  I bitched to the meet director and he let me run in lane one ... alone.  Not the best situation.   But, at least I got to run.  Nothing great, 13.09.   More confirmation I have work to do.  At least it was an improvement over the last 2 Penn Relays because at least this time I had blocks.  The main thing was that I was able to run 100m without injury.   My goal was to break 13.   Failed.   Unfortunately the meet dragged on and I got stiff.  Warmed up again but the foot hurt so I did very little running to prepare.  2+ hrs passed and I convinced the meet director to run the Masters 200m first.  Again, one of my poorest showings, 27.00.  ;(.   I think it may have been the first time I ever ran over 27 in a meet, but just.   My goal was to run 26.9 or better,  failed again.  The 200m was a mixed bunch.  19+ is masters/open.  I ran with two 20 yr olds, a 19 yr old girl, and a 47 yr old guy.  The 20 yr olds ran 23 and 26, I finished 3rd, thankfully beating the girl, and the 47 yr old guy was slow, 32+.   Huge mix of ages and abilities at these meets.  Some of the best were these elite HS juniors and seniors, some running mid 10s in the 100m, off to major college track programs.

Still happy to be able to still do it, and without injury.  (I don't even consider my chronic foot issue an injury).  Great to see a thriving youth track program.  Seeing all these 5 and 6 yr olds racing is fun to watch.  Also seeing these guys.... watching some of these 17-18 yr olds come out of the blocks is pretty awesome.  Some are on their way to major college track programs.

 Even toward the end of the meet were there are many scratches, tons of kids lined up for the 200.

I wish I had a summer program like this as a kid.  I look back to my home town area of Binghamton, NY.  It's absolutely PATHETIC.  No youth track at all.  In fact, the local running club, TCRC has some hand timed adult all comers summer track meets but they don't run sprints shorter than the 400m!  The club is totally dominated by 5ks, distance, and road racing.  And what about field events?   WTF is it with Binghamton... people up there can't sprint or jump!?  Sprinting is fundamental to SO many sports.  I savaged their FB page with some of my feelings on this subject.  No one cares about track there apparently.  Must be a cultural thing.

Compare with my photos above, this is the state of affairs in youth track in Binghamton:

Special olympics ... and that's about it.  

I've decided to continue training, no more volume or 400m training, maybe just 2 tempos sets a month, but I really need work on my short game.  I'm in the weight room more (Sun night) and I borrowed 90lb of plates from Sewanee so I do more strength training with weight pulls.  I may run another 100 or 200 before summers end.  I've really regressed.  Colleagues in my age group that I've ran faster than as recently as last yr are now logging faster times than me in the short sprints.  I'm not that far off, about a half second too slow in the 100m and a second in the 200m.  I think I can get it back with the right focus.  

Heavier for this meet, about 143-144 lbs.

It was tough for me to get my heavy ass into the weight room on Sunday night, but I did.  3X Circuit was: Goodmorning-deadlifts, hip flexor machine, pecks, rows, seated hams.

200m, 3 x 60m

Went to the Sewanee track today for my workout... and it was gone.  

GONE.  Shredded and in piles.

I knew this was coming and expected it, just didn't know when.  Turf gone too.

I'm looking forward to the new beautiful purple track,  but I do feel a sense of nostalgia for this track where I earned my medals and world rankings.  I've been out here in every month of the year, sometimes in extreme weather... everything from a wind chill of 5ºF to a heat index of 105ºF.  I must have put nearly 2000 workouts down on this track in the last 14 yrs.  

So, today... I went to St Andrews, which is actually closer to my house.  It's a decent track although no shade, no bathrooms.  

Quality sprints today.  Cloudy, W wind, mid 70ºs.

Hoka trainers on

stretches, drills, bands 100m

Hoka Rocket x2s on

200m - 27.38 (13.22, 14.16)

60m - 8.00 (4.37, 3.63)

60m - 7.86 (4.31, 3.55)

60m - 7.97 (4.40, 3.57)

30m - 4.47

The 200m was rolling, the 60s were from the line 3 pt stance, I measured 30m splits.  

Being so heavy, over 145 lbs, I was dubious I would run this fast but I had a little tail wind.  I woke up at about 146.5 lbs so I'm really a mess and have put on weight.  It's really inexplicable that I ran these 60s faster than I did with blocks and spikes a few days ago, even if it were after 2 hard 150s.  My 200m was hard and close to full effort, pushed HR to 179, 40 sec after finishing.  

I still may race Sat and not expecting much.  It may be my last of the season.  Need to be at least under 143 lbs.  My foot seems only capable of every third day of running now and with my track being resurfaced, maybe this is a good time to call it a season.  

Epic excursion

Arrived back to TN late Monday night and Tues, took the boat out to Centerhill Lake and the epic Burgess Falls.  It had been more than a decade since I had been here and the lake was just barely high enough to get up there.  The weather was great and I had to go.  If I waited a day, the lake was dropping a foot per day and it wouldn't have been safe.  So I went.

The reason I haven't been here in so long is that this time of year when the water is high enough for a brief week or 2, I've been so involved in track and training, I prioritized that.  Now, with my season winding down, it was an easy decision. 

I was happy to have this place to myself for a few hours yesterday. After a swim and picking some wild mint on the shore, a great place to chill, read, and take a nap on a warm day. Amazing.  The temperature was perfect.   

Of the nearly 2 dozen countries I’ve visited in 11 trips overseas, this place, just a short distance from where I live ranks near the top among the most exotic and spectacular I've seen. 

Now that the park has done away with the staircase, visitors who come by car can not access the base of the falls anymore. It’s now two separate worlds: the base of the falls and the park above. I’ve actually never visited this place by car, only by boat, first time was 30+ yrs ago. In years past, I could anchor the boat and spend the entire day above the falls on the park trails. Not anymore. Now that the base of the falls is no longer a part of the park, it seems there are now tour groups exploiting the area with kayak and pontoon boat tours. Happy that one group was leaving just as I got there. Still is beautiful, spectacular, like I remembered it.   

5x180m hills

Visiting parents in FL.  Went out today for a hill workout on pavement.  Quality over quantity.  Last time I did this workout in Dec, I did 10X at about 29.5 avg.  Today, I did these with ample recovery, each rep a little longer so the last one was almost 15 min recovery.  Sounds like a lot but it was in full sun, 92º, humid, heat index about 101º and an occasional breeze.  First one was a warmup, then 4x hard.  

Hoka rocket x2s on

Stretches, drills

5 x 180m hill sprints - 31.20, 28.42, 27.17, 27.42, 27.52

Not sure of the exact distance of that hill but tomorrow, I may go measure it w/ GPS.  It's very close to 170m based on my time.   I rested at the top til my HR dropped to about 140, then walked down and rested again til it dropped to 130. In every case, max HR was observed 20-30 sec after the sprint.  Max was 179 after the fastest rep #3.  Including the rests, i was out there for 45min and HR avg was 145 for the entire period.  

Weight holding about 143ish.

If I get up early, I may go to the track for some short sprints with the local club.   Trying to get my dad interested in throwing the shot.  He's M85 next yr and to throw a 5 lb shot more than 30 feet is world class for that age.  

First time I've used my Rocket X2s on pavement, but I found a deal on some from Hong Kong less than half price so I may demote this pair to hills and pavement.  

Workouts may be spotty this week as I am planning a boat trip Tue-Wed.  Hope to be back Wed for a late PM workout but maybe not til Thurs.  Still planning to race 100/200 or both on Sat.  

UPDATE:  I measured this run with GPS twice and it was 188m.  Running a 190m hill sprint in 27 is pretty good.  Usually run 200m sprints way slower up the much steeper Roarks Cove Rd (like 38ish). I'll call it 180m.  Still, 27 seems too fast.  

300, 200, 100, 50s weight pulls

 Did a quality workout tonight, mid-70ºs and sunny late afternoon, light winds.  

Hoka trainers on

stretches, drills, bands, 100m

100m - 14.10

Hoka rocket x2s on

300m - 43.71 (13.34, 14.56, 15.81/ 27.90, 15.81)

200m - 26.93 (13.17, 13.76)

100m - 12.85 (6.32, 6.53)

Hoka Rincons on

2 x 50m weight pulls with 90 lbs ~ 12.5

Was pretty hard and reminded me I'm not in 400m shape.  I did go out too fast in the 300m and my splits slowed about 1.2 sec in each subsequent 100m and I was almost rigging by the end.  The 200m was better, more balanced, last 50m was about 7 flat.  100m was ok, tried to run tall and put down good ground force.  All sprints were 3 step rolling.   

Was pretty tired by the time I hooked up the harness, was going to do 4x but I was running out of daylight so I just did 2x.  

Trying to eat better, still not really race weight.  142.5 lbs after workout.  

 

200, weight pulls

Tried to get a track workout in Tuesday but couldn't, not recovered enough from Sunday's run in spikes and Monday's gym workout that included weighted squat jumps.   I had limited time due to an approaching storm front so I thought I might just do a split 400 (300, 100) then some weight pulls.  I got 200m into the 300 and shut it down.  Just hurt and felt sluggish.  So, I tried out my new steel cable I made for the weight pulls.  

Hoka trainers on

stretches, drills, 100m

Hoka rocket x2s on 

200m - 29.80

4 x 40m weight pulls with 90 lbs ~ 9.59 - 10.5

I was encouraged by my sub 19 sec 150 on Sunday, but I did it in spikes and looking back to '21, I was running this fast in trainers, twice in fact in the same workout, after running a 57.8 400m.  I look back at that workout grid from '21 with amazement now.  No wonder I had the world lead in the M60 400m that yr.  No wonder I ran 56 twice and 2:18 in the 800.   I think that if my body could have withstood the pace I was training at in Jan - early March, and I hadn't reinjured that proximal ham on 2/2, I might be a least closer to that by now.   It drives home the point that there is a big difference in being 'regular fit'... and being 'super elite 400m fit.'  Now, I'm just regular fit.  Maybe not even that.  I've notice my resting HR is about 10bpm higher than it was back in Feb. and when 400m fit.   Most masters athletes have no idea what it's like to push to this highest level of fitness...  a place that I really don't think I could get to just running the short sprints.  V02 max doesn't come easy for me.   And, it's a fine line to pushing it to the max and overtraining.   Surviving the training is #1, and I failed in that this spring.  Now, I've also gained that hard-to-lose 3 or 4 lbs.   Was eating much better when Roya was here.  More salads, vegetables, variety.   Back in March, I was really disciplined with my diet.  I had visited Trader Joes in January, bought 4 lbs of my favorite chocolate, and never opened a single piece til I finished Nationals in March, which was a bust anyway.  

143.9 lbs after workout and same this Wed morning.  

Today, going to do resistance at home, abs, upper body, hip thrust machine and rest my feet and legs.   Tempted to do a bike climb to burn some calories, not sure.   Weather looks good tomorrow. 

Here's the weather front I was up against yesterday.  It wasn't as severe when it passed:

2x150, 60s, blocks

Perfect days and quiet.  School's out.  Mid 70's, party cloudy, calm winds, dry.   Brought my spikes.  Did some speed, sprints at full effort.

Hoka trainers on

stretches, drills, bands, 100m

100m - 13.69

Hoka rocket 2s on

150m - 19.59 (6.51, 6.34, 6.74/ 12.85, 6.74)

Adidas spikes on

150m - 18.93 (6.26, 6.05, 6.62/ 12.31, 6.62)

Starts from blocks - reaction time ms: 234, 145, 180

3 x 60m from blocks - 8.03, 8.12, 8.03

Full out sprints.  I did achieve my goal of breaking 19 in a 150m, but was pretty disappointed with the 60s.  My top end needs work.  I should be able to break 8 in a self timed 60m in spikes from blocks.  Was a bit tired after the 2 full out 150s but still.   Plan is to continue with the weights and strength work, add some squat jumps with dumbells and some box jumps.  

Short game needs work.  

Trying to get lighter.  143.1 lbs after workout

resistance

Finally, a meaningful gym session.  This next week will be good for the gym because it will stay open late til May 20.  Students will be gone.  I think this is what I've been missing and need right now.  Instead of doing just conditioning on the rower / stairmaster, then a token set of weights, good to choose a few lower body exercises and multiple sets and then everything else at least twice.  

Tonight I focused on dead lifts and hip flexors.  I used light weight for the dead lifts, just 130 lbs, and did them in a really controlled manner 10x, down slow without letting the barbell touch the ground, almost like a 'good morning'.   Then 4 sets of 20x on the hip flexor machine with the stack of 150.   This is the machine I used to stack weight on for glutes.  I'm going to try and get those dumbells again because the stack of 150lbs isn't really enough for a glute workout, although it's ok for hip flexors.  

I need to do this type of workout at least 3x a week.  Will be back on the track Sunday.  

3x300m tempo, 150

Beautiful day after a night of severe storms.  Mid 70's, dry, W wind, sunny.  Last night there were numerous tornado warnings but absolutely nothing here, moderate rain, not even much wind.  At my other house, it came within inches of flooding.

Today will be my last day on the track til next week so I wanted to do some good conditioning.  I may be able to do a hill workout on pavement on Sunday.  I wasn't sure I would be able to complete this workout in my present shape, but I did.  And surprisingly, the foot and body felt fine during the 'unholy trinity' 3x3w/3.  Tacked on a hard 150m afterward.

Hoka trainers on

stretches, drills, bands, 100m

100m - 14.47

Hoka rocket X2s on

3 x 300m w/ 3min rest - 50.65, 50.44, 51.38  (avg 50.82)

150m - 19.91 (6.52, 13.37)

It was very hard and about the same speed as I had run some of these in Nov-Dec in the preseason.  Right after Penn, 2+ weeks ago, I did this 3x3w/3, 0.35 faster.  So, I'm in nominal off season shape. 

Weight better, 142.3 lbs... still not competition level.  

Heart rate is weird, reached a max 177-179 near end of every rep.   At the end of each rep, min recovery HR was 125 after 1st rep, 139 after 2nd rep.   Most oddly, max HR during 3rd rep was just 167, fell to 142 in 35 sec while on my knees, but jumped to 179 25 sec afterward as I got up and started walking back.  

I asked my friend Gary about this.  He's a cardiac surgeon (does heart transplants), and is an endurance athlete, age 67, a swimmer.  He said this phenomenon is due to the fact when you suddenly stop running, blood pools in the lower extremities and causes the HR to increase for a brief time while walking or standing, working harder against gravity.  I believe this is true because after an interval, completely exhausted and high heart rate, my HR recovers much quicker in a sitting or squatted position.  I noticed this even several minutes after my set while casually walking... my HR was about 142ish, when I grab the fence and squat with my arm above my head, HR goes to 126 in less than 20 sec.  And... the reverse happens when I stand up to walk.   HR is funny.   Gary also said that if HR does not recover a minimum of 12 bpm 60 sec after a hard interval near max HR, you are at risk of a heart event or sudden death.  I'm ok there.   Weird though that it goes up so high after initially going down.   Haven't ruled out the fact that the equipment is inaccurate.  

2x200, 150

Yesterday Tues, mid 70ºs, mostly cloudy with a light S wind.  I ran 3 up tempo sprints with long rest, not all out but close, thinking about form.

Hoka trainers on

stretches, drills, bands, 100m

100m on turf - 14.80

Hoka Rocket X2 on

200m -  27.68

200m - 27.31

150 - 20.31

It was much harder than expected, probably due to my detraining.  Just shows how fit I was at one point and how long and hard it was to get there.   Perhaps the addition of a few lbs of body weight has made this a bit harder on the body.   Most interestingly, the first 200m seemed way harder than the second.  HR hit 173 but only 167 on the 2nd one, although the second one was much faster.  The first 100m on both 200s were almost the same (13.29, 13.31) but the second 100 was faster on #2 (14.39 vs 14.00).  That I think resulted in a difference in form, relaxation, and pacing.

Also,  I have been cross training.  Did Stairmaster and one set of weights on Monday night.  Stairmaster was a good sweat, pushed HR to 177 on the final sprint.  Thinking about resistance and a bike climb today.

With no racing firmly planned, I may continue detraining and go to every third day on the track.  I will go again on one day off tomorrow and see how it feels.  Maybe I'll try for a 3x3w/3.   Probably not in shape for that.  

Heavier: 143.5 lbs after workout

One thing I've noticed is that if I am going to maintain an every-other-day training regime (which is not really necessary in the off season), I'll need to have a day of complete rest in between for my foot and joints to recover.  No biking or stairmaster.  Swimming and light resistance ok.

300s, 50

Feeling heavy and detrained, I hit the track after a sedentary day yesterday.  Warm, 77º, mostly cloudy and calm winds.  

Hoka trainers on

stretches, drills, bands, 100m

100m - 14.32

Hoka Rocket X2s on

2 x 300m - 46.75, 48.37. (47.56 avg)

50m - 6.23

Was brief and to the point.  Didn't have too much time, wanted to get home to watch the World Relays.   The 300s as usual pushed HR to the max (182).  

Heavy for this workout.  143.3 lbs after workout.  

Traveling on Friday so I hope to be on the track Tues and Thurs.  Want to take advantage of late gym hours that last another 2 weeks before summer hours kick in, so I'll be there Mon and Wed.  

Found some used Rincons on ebay for $35.  Good warm up shoes.  

Finished my MTSU grades today so I'm on vacation.  

Congrats to former MTSU sprinter Willington W.  He ran a great leg at the World Relays in the mixed 4x4 final.  I think this means he may be able to be a part of the Team USA Olympic relay pool... not sure how that works.  Such a great performance for a first year pro, ran a 45.18 leg.

gym, rower

At the gym tonight to burn some calories.  Did a brief hard set on the rower then once around the machines.

stretches

concept 2 rower -  3 x 500m w/ 1 min rest - 1:59, 1:58, 2:02

machines - pec, shoulder press, bench, hams, leg press, adductors, abs

It pushed my HR to the max, 180 after the final rep.  I avg about 41 stokes/min.  A short but intense workout.

I didn't weigh myself today but my diet is still not so good.  Probably be about the same or heavier after next track workout. 

May go to the track tomorrow, depending on my foot and the weather.  Sunday looks better for weather so I may wait.  We're entering a rainy period next week.

2x300, 200, 3x100

Much better today.  Then foot was tolerable and I got a good one in, a little conditioning and a little speed.   Mostly sunny, S wind, and around 80º in mid afternoon at the Sewanee track.  

Hoka trainers on

stretches, drills, bands, 100m

100m - 14.26

Hoka Rocket X2s on

2 x 300m w/ 3min rest - 47.54, 48.35

100m - 12.75

200m - 27.13 (13.69, 13.44)

100m - 13.16

The 300m set was good enough to push my HR to near max.  It's a good median between the higher volume and slower intensive tempo, and the faster near race pace 300s.  My recovery was to 130 bpm in between 300s, but as soon as I stood up to get ready I was in the mid 140s.   During the 2nd 300, my HR hit 177 and increased to 183 20 sec afterward.  Stayed above 150 for almost 2.5 min after the run. 

I rested quite a while then ran a full out rolling 100m.   Pretty happy with the time.  Then rested and ran a hard 200m.  This was the most remarkable run because I ran the first 80m barely trying, and they turned on the gas coming off the turn and really focused more on form than effort.  It was a rare negative split for the 200m and not bad in trainers.  1100m total volume.  Not bad.  

Weight is under control at 141.6 lbs after workout. But... the bad news is I made another pastry.  My diet has been horrific.  Yesterday, just watermelon, nuts, and dried fruit.  Today, watermelon and pastry... that's it!  

Just counting the days til they tear up the track and start installing the new one.  

I may reconsider and race a few short races for fun this summer, probably not anytime soon.