tag:blogger.com,1999:blog-85065123959396396932024-03-19T01:46:54.807-07:00Sprint ForeverTHE AGELESS ATHLETIC SPIRIT: Masters Track training and lifestyle of a 60+ sprinterWilliamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.comBlogger2335125tag:blogger.com,1999:blog-8506512395939639693.post-20354551340556120692024-03-18T22:23:00.000-07:002024-03-18T22:23:52.279-07:00conditioning workout, stairmaster, rower<p> At the Fowler Center tonight. Did a standard warmup, drills, and then some light resistance concentrating on groin - adductors, abductors. Then two conditioning sets, first on the stairmaster, then on the rower.</p><p><b></b></p><blockquote><p><b>Hoka trainers on</b></p><p><b>stretches, drills</b></p><p><b>resistance - adductors, abductors</b></p><p><b>stairmaster - 12 min hill program, level 17</b></p><p><b>concept 2 rower - 4 x 500m w/ 1 min rest - 2:02, 2:05, 2:03, 2:03</b></p></blockquote><p><b></b></p><p>Both sessions pushed the heart rate to mid 170s, so it was a good workout. Here are the HR graphs including the recovery afterward:</p><p>Stairmaster</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg1pjwC69RxMjSZmNK67_hVnn8eXKES3s-W6IaxMplrUBmbDO9MRiJtU1IBuG6qoVajgAyFd8TPETSWOeXbfG6MWbz1J57tiv4HvKApegs2oRPJiWSbOlB_8Q5Z20Ul2_LDDQJpOGQCM_NftemeSbjqwt5jYAT55ffnt1IGWmq5FX01IpMUF-pRSBr95OSa" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="409" data-original-width="726" height="180" src="https://blogger.googleusercontent.com/img/a/AVvXsEg1pjwC69RxMjSZmNK67_hVnn8eXKES3s-W6IaxMplrUBmbDO9MRiJtU1IBuG6qoVajgAyFd8TPETSWOeXbfG6MWbz1J57tiv4HvKApegs2oRPJiWSbOlB_8Q5Z20Ul2_LDDQJpOGQCM_NftemeSbjqwt5jYAT55ffnt1IGWmq5FX01IpMUF-pRSBr95OSa" width="320" /></a></div><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p>Rower:<p></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhdK1Ao6uXhTPI5yYME-nO_qIzQRW3mRoLmT3a8hsbIyuoABkFFvAkkQvHH8plXmTHYpGoa3b-eKs4Vcr92Qwl28he3mgQi4pb6ZIlGJ5d9vjSbNLkq6yEZ0se6TJYN_aKBSASJiuze_T1OeEADj8WvAa5RooQ0P0ACPlXSj-CmjoaO5TacvPoINW6XSuyz" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="403" data-original-width="718" height="180" src="https://blogger.googleusercontent.com/img/a/AVvXsEhdK1Ao6uXhTPI5yYME-nO_qIzQRW3mRoLmT3a8hsbIyuoABkFFvAkkQvHH8plXmTHYpGoa3b-eKs4Vcr92Qwl28he3mgQi4pb6ZIlGJ5d9vjSbNLkq6yEZ0se6TJYN_aKBSASJiuze_T1OeEADj8WvAa5RooQ0P0ACPlXSj-CmjoaO5TacvPoINW6XSuyz" width="320" /></a></div><p><br /></p><br /><br /><p></p><p><br /></p><p><br /></p><p><br /></p><p>I ended both with a pretty hard sprint. Peak HR was on the rower at 177. </p><p>The injury is still noticeable, but not much. I doubt that it will be sore tomorrow. I'll probably do a shakeout / warmup tomorrow night, same on Wed late morning with maybe a little light running. Thurs is a travel day, Friday, race. </p><p>Ate light today. 1 c. oatbran at noon, and about 1/3 lb chicken breast with some broccoli and half a beet for dinner. Weight is decent, not super light but good. 141.5 lbs after dinner which will be my daily max. Will likely wake up at or under 139 lbs. </p><p>My sleep has been pretty good. 7 day average was about 7 hrs and "deep sleep + REM" made up 46% of my sleep time. </p><p>Above readings from the Coros Pace 3 watch. </p><p> </p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-67671338999786052062024-03-17T18:32:00.000-07:002024-03-17T18:32:54.823-07:00definite setback, but the work is done<p>This morning, the injury, and yes ... I'm now calling it an injury - the L proximal ham felt worse than it had in 2 yrs. Really bad timing. I sort of panicked this morning feeling like I'd never recover by Friday, but this evening, I'm a bit more optimistic. Having been on the track consecutive days, including 8 of 10 days during one stretch, 5 days is a really long time before the race. Taking 2 days off felt like a week. So, the plan is no running at all until race day, just cross training. I should be recovered to race by Friday. I can't control so much the healing process as I can other things, my cross training, my diet and weight, so that's what I'm concentrating on. Alan said I could take a month off and probably still win, but that's never the entire point. I wanted to run 58.5 or better. Maybe a WL. But now, my goals are a bit more modest. Just to win without injury. </p><p>Drove to the Fowler Center tonight and the a-holes closed it early without any announcement. It's a 25 min round trip to get there and I let the director know I wasn't happy. So tonight, I did a set of hip flexors/abs with ankle weights and some upper body. Tomorrow, to the gym in earnest with a conditioning set of rowing, stairmaster. The rest of the week, just light stuff. </p><p>Have achieved race weight. In the 138.5 lb range. </p><p>The hay is in the barn.</p><p><br /></p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-35543598746578912022024-03-16T13:48:00.000-07:002024-03-16T13:48:44.708-07:00forced taper - 300, 100, hills, rower. New HR monitor<p>Even after 2 days off from running, I'm still feeling a tad of nerve pain in the area of my '22 proximal ham injury. This is in no way as bad as it was then, and it's just 'a feeling' more than anything being strained or torn, but it's a cause for concern and a damn unfortunate time, 6 days away from the National Masters Indoor Championship 400m race. This is not at all a deal breaker and I will be well enough to race that 400m. But, the 200m is in limbo. I'm not 100%. </p><p>I was going to just run hills today but I got to the track and warmed up, felt ok, ran a just 14.3 100m and thought, well maybe I can do a 4x300 tempo as planned since I'll not be running faster than 16 sec 100s. I ran the first at 47.4 without much effort and pulled up after 120m into my second one out of caution. </p><p>I then went to the hill and ran a 100m and 200m. Short stride, cautious. It was fine. So, I decided the best and safest course is to cross train on the stair master and rower mostly until nationals. I can get some killer endurance workouts on both machines, safely. Kind of a shame though, this is the time I wanted to be doing speed, maybe a time trial or race. </p><p><b></b></p><blockquote><p><b>Hoka trainers on</b></p><p><b>stretches, drills, bands, 100m</b></p><p><b>Hoka Rocket X2 on</b></p><p><b>100m - 14.32</b></p><p><b>300m - 47.41 / 3min rest / 100m ~ 15</b></p><p><b>100m hill run </b></p><p><b>200m hill run - 46</b></p><p><b>Concept 2 rower - 500m - 1:58 / rest 1 min / 500m - 2:02</b></p></blockquote><p><b></b></p><p>It was a decent workout, despite the lack of specificity. I really think I can benefit from some hard cross training and maintain the gains I've worked hard for to get where I am. I feel really light and fast now. </p><p>138.8 lbs after workout.</p><p>Moving forward, daily cross training on the stairmaster and rower. One more light running hill session on Tues and thats all. Honestly, taking 2 days off from running feels like a week at this point. </p><p><u>Heart Rate Monitor</u></p><p>I got this Coros arm strap heart monitor because I found some readings on my watch monitor a bit suspect. Specifically, I recorded a max HR of 185 during my last tempo set. Didn't seem possible. Well, that seems certainly feasible now that I've measured my HR at 176 after my second sprint on the rower today. I also measured a low of 47 overnight in deep sleep. Quite a range. Max HR of 185 would be considered a normal maximum HR for a trained athlete age 35. </p><p><br /></p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-59113603723906567402024-03-13T14:57:00.000-07:002024-03-13T14:57:03.114-07:004x150 tempo<p>A brief conditioning maintenance workout on turf, 8:30 am, beautiful weather, already 60º in bright sun.</p><p><b></b></p><blockquote><p><b>Hoka trainers on</b></p><p><b>stretches, drills, 100</b></p><p><b>100m - 14.25</b></p><p><b>Hoka rocket X2s on</b></p><p><b>4 x 150m w/ 30 sec rest on turf - 22.77, 24.17, 23.83, 25.01 (avg 23.94)</b></p></blockquote><p><b></b></p><p>Brief but hard. Concerned that the L proximal ham is a sore, probably over training. I'm going to take Thurs and Friday off from running. I'm hoping to be well enough to do 2 more hard conditioning workouts on Sat and Monday, then maybe a light workout Wed and that's it before Nationals. This is not an injury, more of an ache and pain. But may indicate a vulnerability, so I need to be careful. Thinking about replacing one of my conditioning workouts with a hill workout. Safer. </p><p>Anyway, feel like I'm in rockin shape despite the issues. 138.0 lbs. I really think I could win the 400m with my B game at this point but I'm more concerned with running 2 rounds of the 200m and a relay. </p><p>Good morning from the track. </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiteKQGrRsH1A9PuCQJhbNf9xtNOpcS6jYxaCRSVF65uRf5Y4VIqyc3DDWiQke9Pf0BOAf_BwV6pkG8ALYDP01szRJH0tSjNMC1VYGmG3-2_YQKDvkFQcrkt50JL-BGp41Tc_jvjXdRD_i1bAn8ZhOe9JZbBd6EUaBE2gKbSPQscVd_uFNYi95v_o22G1Mv" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="1225" data-original-width="1409" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEiteKQGrRsH1A9PuCQJhbNf9xtNOpcS6jYxaCRSVF65uRf5Y4VIqyc3DDWiQke9Pf0BOAf_BwV6pkG8ALYDP01szRJH0tSjNMC1VYGmG3-2_YQKDvkFQcrkt50JL-BGp41Tc_jvjXdRD_i1bAn8ZhOe9JZbBd6EUaBE2gKbSPQscVd_uFNYi95v_o22G1Mv" width="276" /></a></div><br /><br /><p></p><p><br /></p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-60489111805725825982024-03-12T20:56:00.000-07:002024-03-12T20:56:17.514-07:00Bike climb, resistance<p>Gorgeous day, 67º, sunny. Had to keep myself from running today, needed the recovery but I did a hard bike climb up the mountain in 20 min flat, and I did it after my resistance workout. Just 1:15 slower than my PR. My watch said my HR peaked at 172. I bought a more accurate arm strap sensor to go with my watch, so I'll get more accurate max HR readings after Thurs. </p><p>Tomorrow, not much time so I'm planning an early morning tempo set on turf, 150s, then Thursday completely off. </p><p><b><span> Bike climb - Roark's cove rd. (900' in 2.5 miles) - 20:00</span><br /></b></p><p><span><span><b> Resistance circuit, hip flexors, glutes, ab wheel, pushups, and pullups.</b></span><br /></span></p><p>Did a PR set of 24 consecutive pullups today.</p><p>138.9 lbs after workout.</p><p>May do some race pace Friday but thunderstorms expected. Then, the rest of the week looks fine except for a cold snap on Monday-Tues with wind, temps only in the mid 40ºs. I'm planning my last hard conditioning workouts on Sat and Monday, then taper to some race pace, maybe a time trial Wed morning. Too bad it has to be cold for these last few workouts next week. Not much time left. Leave a week from Thurs for Chicago, 400m Championship, a week from Friday. </p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-20993828732378424262024-03-11T19:58:00.000-07:002024-03-11T21:36:15.759-07:004x200 tempo<p>Cool, 59º, mostly sunny and light winds at the Sewanee track. #2 of 4 of my last conditioning workouts before Nationals, and I continue to one-up myself from last year's regime. </p><p><b></b></p><blockquote><p><b>Hoka trainers on</b></p><p><b>stretches, drills, bands, 2x100</b></p><p><b>Hoka Rocket X2s on</b></p><p><b>4 x 200m w/ 1 min rest - 30.00, 30.41, 31.67, 31.53 (avg 30.90)</b></p><p><b>200m - 28.80</b></p></blockquote><p>This was .30 sec faster on average than the 4x200 w/1min set I did a yr ago (31.20)</p><p>The last 200m was supposed to be a 300m but I cut it short because I felt some soreness in my L proximal ham. It's fine, just a bit over worked. Have run 8 of the last 10 days. I really probably shouldn't run tomorrow and maybe do something light early Wed. </p><p>Must decide about the meet on Sat. Might be better and safer to do my last 2 conditioning workouts Sat and Monday, instead of Sunday and Mon. Then run race pace or event run this Friday. SO... I'm leaning against racing on Sat. </p><p>Been eating well. Just one of those high fiber 70 calorie Royo bagels in the morning and cappuccino. Then one main meal, tonight chicken with roasted brussels sprouts and beets. No snacking. </p><p>138.5 lbs after workout. </p><p>Tried to record my heart rate with the sport watch. It said I reached a max of 185 in my tempo set. Can't be right. Maybe I'll order the arm cuff accessory to dial in exact readings. </p><p>I found a rare pair of Adidas Prime Sp2s in my size at Dick's online, so snagged em. </p><p><br /></p><p><br /></p><p><br /></p><p><br /></p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-78703482354347269502024-03-10T14:33:00.000-07:002024-03-10T14:39:03.459-07:00'split 700', 200m<p>Today began the hard stuff. Upper 50ºs, sunny, and very windy at the Marist track today. I have 12 days before the Masters Indoor Championship and this was the first of 4 tough conditioning workouts I intend to complete before. This was the first 'split 700' I've been able to complete in a year. It went ok, despite the high winds.</p><p><b></b></p><blockquote><p><b>Hoka trainers on</b></p><p><b>stretches, drills, 100m, bands</b></p><p><b>2 x 100m strides ~ 15.5</b></p><p><b>Hoka rocket Xs on</b></p><p><b>'split 700' - 500m - 81.08 (63.08, 18.00)/ 90 sec rest / 200m - 32.43 (1:53.51 total)</b></p><p><b>200m - 27.93</b></p></blockquote><p><b></b></p><p>This is one hard motha. Not only lactic burn but lung burn as well. I was on the ground for quite a while afterward. My 400m was a bit faster than intended and my last 100m of the 500m was into a stiff wind. Compared to the 2 split 700s I did last yr, this final 200m was the fastest, and also total time was the fastest. So, I'm on target. Finished with a relaxed 200m. Was going to do more but planning another hard one tomorrow so kept the volume nominal.<br /><br />Certainly a bit late in the season to try anything new, but I ordered a hip thrust device for working the glutes, and a Coros sports watch to track heart rate. </p><p>137.9 lbs after workout. </p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-7042082432391728502024-03-08T12:39:00.000-08:002024-03-08T20:30:27.499-08:00bike climbs, 6x100 hill sprints<p>Same workout as Tues, except I chose a different and longer hill. One hill was about 325m, the other about 400m. I did each 5x, 10 hills, sprinting on the bike with my butt off the seat. </p><p>After a rest, did 6x100m hill sprints on the street.</p><p></p><blockquote><b>Hoka Rincons on</b></blockquote><p></p><p></p><blockquote><b>Bike climbs - 5x400m and 325m</b></blockquote><p></p><p></p><blockquote><b>Stretches</b></blockquote><p></p><p></p><blockquote><b>6 x 100m hill sprints - 14.44 - 15.78</b></blockquote><p></p><p>The first hill, I ran as a warmup in 19 sec, then sprinted the next 5.</p><p>Rain tomorrow and definitely no running. I've run 6 of the last 7 days.</p><p>139.3 lbs after workout. </p><p>Pre Nationals training plan:</p><p>After no running tomorrow, the next 12 days I'm going to try and replicate the training I did last year before I peaked with those 2 consecutive time trial days last year where I ran 57.7, 56.8. I did notice that during that time I did two of the dreaded 'split 700s' and two hard tempo sets: 4x3 and 4x2. That would be a tall order to cram into the next 10 days, but I may give it a shot. I also ran an 800m on a recovery day and had 2 relatively light days and some weight pulls. Have a 'plan A' if I race at Emory Sat, and a 'plan B' if I don't. Built into the schedule are some consecutive workout days but also 2 consecutive off days next week, Wed-Thurs, and a couple low volume days, and a day off for travel. It's a ball buster of a regime, we'll see how it goes. So it starts on Sunday with a 'split 700.'</p><p>Although I didn't register for the meet, they gave me lane tomorrow at Clark's meet! LOL... I'm NOT going to race. If I didn't workout so hard today, I'd be tempted and if the weather were better. I have to decide if I'm racing at Emory on 3/16 by Wed. morning. Depends much on the weather. </p><p>Also, I was mistaken in a previous comment. Roland G. is still in the M55 age group so the M60 WL is still 58.40, but that will likely change after European Championships. It's a bigger meet than US Nationals. I think mid 58 and maybe a WL is in my wheel house with my A game. </p><p>The 4x400m M60 WR attempt isn't completely off but at this time, dubious. Jerry asked me to join him and Oscar for an attempt but with those guys, very doubtful. After pressing me on it, I just told him that 1) we'll see if it's possible based on times run in the 400m final; and 2) if we want to take a shot at it, we'll choose the 4 fastest guys and go with it. Vadim is in for a 4x800 WR attempt and if he does it, he may not even race the 400m, and he is one of the only guys I think can break 60. Without him, the 4x4 WR attempt isn't happening. Otherwise, I'll just run with my team. Frankly, club relays and medals are fairly meaningless to me at Nationals compared to a possible WR, but Penn is a different story. Want my team to win at Penn. </p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-23574034114884314692024-03-07T21:14:00.000-08:002024-03-07T21:14:45.788-08:00400m time trial, 2x200m tempo, 2x100m<p>Perfect day for weather at the Marist track. 70º, light winds, partly cloudy. I brought the spikes today. </p><p></p><div class="separator" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi1Q98V3pI0TYOwIXv6F4aPeFa7L9n_nYNumGVK_vpOmsVDkcOuzG2ix_eFtAa_-M0tcThL0o59Nf9X7r7nkPkj2-q4dQTzGoZnYegGH1EieZth6ILy7rlUe77WKWSnTUzaHgQCiywn49f6ukVrQ977msBBIbaIIq7Q-jlOZsqGFSApSmOnJlIOy9SAt-mr" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img data-original-height="2772" data-original-width="2322" height="200" src="https://blogger.googleusercontent.com/img/a/AVvXsEi1Q98V3pI0TYOwIXv6F4aPeFa7L9n_nYNumGVK_vpOmsVDkcOuzG2ix_eFtAa_-M0tcThL0o59Nf9X7r7nkPkj2-q4dQTzGoZnYegGH1EieZth6ILy7rlUe77WKWSnTUzaHgQCiywn49f6ukVrQ977msBBIbaIIq7Q-jlOZsqGFSApSmOnJlIOy9SAt-mr=w168-h200" width="168" /></a></div>Not too bad of a 400m, but a bit slower than 2 that I ran before Poland. 57.91<p></p><p>My splits: 13.34, 14.07, 14.40, 16.10 / 27.41, 30.50 / 41.81, 16.10</p><p>I tried to be conservative, maybe not conservative enough? Hard to say. My <a href="https://sprintforever.blogspot.com/2023/03/the-speed-is-real-400m-time-trial.html" target="_blank">best time trial</a> last yr. I went out very fast, and finished even slower, but broke 57. </p><p>I'll do a comparison below. I'm light now but I was ultra light then. like 137. </p><p><br /></p><p><b></b></p><blockquote><p><b>Hoka trainers on</b></p><p><b>Stretches, drills, bands, 100m</b></p><p><b>Hoka Rocket X2s on </b></p><p><b>100m - 13.25</b></p><p><b>Adidas Prime SP2 spikes on</b></p><p><b>400m - 57.91 (13.34, 14.07, 14.40, 16.10 / 27.41, 30.50 / 41.81, 16.10)</b></p><p><b>Hoka Rocket X2s on </b></p><p><b>2 x 200m w/ 1 min rest - 29.42, 29.82</b></p><p><b>100m - 13.26</b></p><p></p></blockquote><p>Felt ok, I think the 300m split was decent. Almost the same as Nationals outdoor last yr. Interesting to compare these splits:</p><p>Nationals last yr: 57.59 vs today 57.91 vs time trials last year in March: </p>57.59 ~ 14.1, 14, 13.7, 15.8 / 28.1, 29.5 / 41.8, 15.8 <p>57.91 - 13.34, 14.07, 14.40, 16.10 / 27.41, 30.50 / 41.81, 16.10</p><div>56.81 - 12.78, 13.35, 14.37, 16.31 / 26.13, 30.68 / 40.50, 16.31</div><div><br />57.72 - 13.66, 14.15, 14.15, 15.76 / 27.81, 29.91 / 41.96, 15.76</div><div><br /></div><div>Quite a variety of approaches. The fastest was front loaded - 4.55 differential between 200s. Second fastest - 1.4 sec differential. The two slowest first 200s (28.1, 27.81) yielded the fastest second 200s (29.5, 29.91). The gamble of a very fast first 200m (26.13) yielded the fastest time despite the slowest second 200m (30.68). Running a 40.5 300m split is probably risky. The task is to get to 300m as fast as possible with the least effort. </div><div><br /></div><div>Finished with a brief conditioning set and an uptempo 100m stride.</div><div><br /></div><div>Light but could be lighter, 138.6 lbs after workout. </div><div><br /></div><div><br /></div>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-64462447565469436442024-03-06T20:13:00.000-08:002024-03-06T20:13:38.362-08:00300, 200, 100<p>Didn't want to do much today because I'll be going back out tomorrow. Rained until early afternoon, so track was wet, cool, falling into the upper 50ºs by sunset. </p><p><b></b></p><blockquote><p><b>Hoka trainers on</b></p><p><b>stretches, drills, 2x100m</b></p><p><b>100m - 13.71</b></p><p><b>300m - 42.36</b></p><p><b>200m - 27.09</b></p></blockquote><p><b></b></p><p>The 300m was intended to be close to 400m race pace and it was, adjusting for trainers on a wet track. I didn't rest fully before the 200m and it was real tiring. </p><p>Ate light today and was 139.5 lbs before the workout. </p><p>Weather is good for tomorrow. 70º and light winds. May run a 400m TT. Friday, rain in the late afternoon through Sat. So, I will probably bike and maybe hill sprints on Friday before the rain. Sun will be much cooler and windy, mid 50ºs so maybe a tempo workout then. The coming week in Sewanee looks great. Sunny, 60-66º M-W. </p><p>Meet on 3/16 is questionable due to rain, and the fact Roya may be gone for the weekend. Not sure I want to drive 2.5 hrs for a meet 6 days before Nationals. </p><p>Wow, my Indoor Nationals 400m race is just 2 weeks from Friday. </p><p><br /></p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-59332058352432585102024-03-05T17:57:00.000-08:002024-03-05T17:57:35.646-08:00indoor circuit<p>Doing this indoor circuit, need a break from running. But, it's supposed to be nice Wed and Thurs, so I'll be back to the track tomorrow. Maybe a time trial Thurs. </p><p>Got accepted to race Sat but not going to. Supposed to be wet and windy.</p><p>My indoor circuit I did 3x:</p><p></p><blockquote><p><b>20 x Ab wheel</b></p><p><b>50x bicycle crunches with 2x10lb ankle weights</b></p><p><b>30 x pushups</b></p><p><b>3x15 hip flexors with bands</b></p></blockquote><p>Was a little heavier today, at 141, so need to watch it. </p><p></p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-23993137080073128582024-03-04T20:23:00.000-08:002024-03-08T19:59:48.998-08:00bike climbs, hill sprints<p>Dry and upper 60ºs in ATL today. Took advantage of the very hilly neighborhood here and did a series of hill sprints on both the bike and on foot. </p><p>First set was bike. 5 x 1.7 mile circuit with 3 hill climbs, longest one only a quarter mile. Stayed off the seat the whole way with good effort. 8.5 total.</p><p>Second were 6 x 100m sprints, also good effort. Did these between 14.3 and 15.5.\</p><blockquote><p><b>Stretches</b></p></blockquote><p><b></b></p><blockquote><p><b>8.5 miles on the bike, 5 circuits each w/ 3 sprint climbs</b></p><p><b>6 x 100m hill sprints - 14.3 - 15.5</b></p></blockquote><p><b></b></p><p>Weight still hanging about 139-140.</p><p>I'm dubious about racing on Sat. because I haven't heard from the meet director from the DA website. Weather does not look good. Rain in the morning, 90% til 9am, decreasing to 60% by noon. Might not race til Nationals.</p><p>But, last year, I did race the weekend before Nationals. My last meet before Nationals in '23, I ran a poor 59.35, just 6 days before the semi-final race, where I ran 59.1 Next day I ran a season's best 57.59. So, if I'm hell bent on getting a race in the weekend before, I could race at Emory for another college meet on Sat the 16th. Nationals race is 6 days later on Friday. We'll see how the weather looks. </p><p>Tomorrow looks like rain most of the day. So, will do core work, upper body, hip flexors. Wed and Thurs look good so I'll go to Marist just before sunset. Might do a time trial on one of those days, need work on my pace. </p><p><br /></p><p><br /></p><p><br /></p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-77352136393242412592024-03-03T15:31:00.000-08:002024-03-03T15:31:33.021-08:004x300m tempo pr, 200m<p>Training today at the Marist track, conditions were good, but a little warmer than I was use to. 72º, humid, mostly cloudy, calm winds. Nice to train on Mondo. </p><p>I wasn't sure if doing a hard tempo set day after a race was advisable, but since I took Thurs and Fri off, I reasoned it would be ok. So, as penance for my poor race yesterday, I did the 4x300m w/ 3min rest. And... it was the fastest set I've done since the '21 season when I was doing 4x3w/2.5 min. </p><p><b></b></p><blockquote><p><b>Hoka trainers on</b></p><p><b>stretches, drills, 100m, bands, 2 x 50m</b></p><p><b>Hoka Rocket X2 on</b></p><p><b>4 x 300m w/ 3 min rest - 48.01, 47.96, 49.69, 50.69 (49.08 avg)</b></p><p><b>200m - 27.59</b></p></blockquote><p><b></b></p><p>My best set of 4x3w/3 from last year was in July before Nationals at 49.30. My best before Poland Worlds was 49.79. In '21, I did 4x300m w/ 2:30 rest in 48.57, and 48.1. </p><p>The last 200m was actually race pace but meant as a strider.</p><p>139.4 lbs after workout.</p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-32162378412330419152024-03-03T15:01:00.000-08:002024-03-03T15:01:20.685-08:00Berry College meet report<p>Saturday, ran my first outdoor meet at Berry College, my 63rd college meet after age 50. It was a bust, I went out with the kids and rigged in the end losing a lot of time, 59.75. My pace awareness isn't there. With the slow guy in front of me scratching in lane 7, I was running alone in 6 until guys on my inside started to pass down the back stretch and I tried to stay with them, which I did til 250ish. They were faster than I thought, the winner in the heat ran 54. I was quite a ways back. </p><p>Anyway, 59.75 - my worst time this season (excluding Sewanee's indoor 160m track) is still faster this season than anyone else in the US M60 400m. </p><p>So, on break and in Atlanta, I'm going to double down on my training and really kick ass. </p><p></p><div class="separator" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiZs2ColKZFDZqAFsooYrzgiq-Q95SxBJV3ggKW3CXltoTosZTLdd0Jd4ebmONMMQYbDAWKPncmCqOph3NeRB4RSTdS2Ru4IIjWzkehPcdVaWjKokxzN5Cz6Dn7GX2vwCAO-Wqgqccsu0nQZYnltJsrB_-cQ5LBGJP-nf0TbYPLJvrjSJq6Af5Qg6PPApFM" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1302" data-original-width="1784" height="234" src="https://blogger.googleusercontent.com/img/a/AVvXsEiZs2ColKZFDZqAFsooYrzgiq-Q95SxBJV3ggKW3CXltoTosZTLdd0Jd4ebmONMMQYbDAWKPncmCqOph3NeRB4RSTdS2Ru4IIjWzkehPcdVaWjKokxzN5Cz6Dn7GX2vwCAO-Wqgqccsu0nQZYnltJsrB_-cQ5LBGJP-nf0TbYPLJvrjSJq6Af5Qg6PPApFM" width="320" /></a></div>The weird race this coming weekend from that weird meet director who limited 'open' to age 35 was canceled. Just disappeared from the Coacho calendar like I expected it would. So, I may request to race in another college meet this weekend at Clark U, a historically black college here in ATL. Weather doesn't look great though, rain in the morning, 50% during the day. <br /><p></p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-48865437107016222142024-02-28T08:39:00.000-08:002024-02-28T08:39:26.895-08:00neg split 400m, 2x150<p>Getting it in early before the rain. On the track at 8:30 am, cloudy, SW wind, but generally dry and warm 65º. Storm front approaching. </p><p><b></b></p><blockquote><p><b>Hoka trainers on</b></p><p><b>stretches, drills, bands, 100m</b></p><p><b>100m - 14.45</b></p><p><b>Hoka rocket X2s on</b></p><p><b>Neg split 400m - 61.19 (30.94, 30.25)</b></p><p><b>2 x 150s - 19.81, 19.43</b></p></blockquote><p><b></b></p><p>Glad to get it done early and home before the storm. This cold front will drop the temperature 20º. </p><p></p><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiXHk4FvmG-qZh5xTKKLYizwis5zyiGDngDqNoOJIEXSpB0axSbpKIX6eiZFG4Rl0I2nLqrq10v0ONSLfgyG-cLXOBwpzDceHvXaUIKoJ7jzk7s6YtfshJzqJFDznVxzi8vzde78GVsX04wLJ2a7mUym60HUSQIqiPDaleOHYsU7lh7sW3EyQYv-3_fnXIF" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="1190" data-original-width="750" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEiXHk4FvmG-qZh5xTKKLYizwis5zyiGDngDqNoOJIEXSpB0axSbpKIX6eiZFG4Rl0I2nLqrq10v0ONSLfgyG-cLXOBwpzDceHvXaUIKoJ7jzk7s6YtfshJzqJFDznVxzi8vzde78GVsX04wLJ2a7mUym60HUSQIqiPDaleOHYsU7lh7sW3EyQYv-3_fnXIF" width="151" /></a></div><p></p><p>I did the 150s around 400m race pace and not with complete rest. It all felt ok. Happy to be able to race and healthy. </p><p>140.6 lbs after workout.</p><p>Weather for Berry College meet this Sat looks ok, slight chance of showers, about 60º, not too windy. There is an all-ages meet the following weekend in ATL and strangely, they put an age limit on their open division of 19-35. I've never seen this before. Usually 'open' means anyone. I could ask permission or just fudge my age on the signup site. I could pass for an old looking 35 yr old, in sun glasses, right? </p><p>Entries close tonight for Nationals. No late additions or surprises yet. Still top seed.</p><p></p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhvMXdBY4zbBEwbqts-OWrV146vvtUHJz06oFO-Vef8MlQm5a0Tt13VKkwdl19OW31oJjDWqB3BXxacxpcU95i7ejQztxeBfoAp6bPcxlqkhFW1LKK0v_R8fbaAvPyVir68B81mY0TgCfIL0497rBAl0Vwr3DdZ2gFkp_Kn6rpicDwLS6dnCULvagtFOOEa" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img data-original-height="1715" data-original-width="1667" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEhvMXdBY4zbBEwbqts-OWrV146vvtUHJz06oFO-Vef8MlQm5a0Tt13VKkwdl19OW31oJjDWqB3BXxacxpcU95i7ejQztxeBfoAp6bPcxlqkhFW1LKK0v_R8fbaAvPyVir68B81mY0TgCfIL0497rBAl0Vwr3DdZ2gFkp_Kn6rpicDwLS6dnCULvagtFOOEa=w621-h640" width="621" /></a></div><br /><div style="text-align: left;"><br /></div></div><br /><br /><p></p><p><br /></p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-16384887527949002042024-02-26T13:57:00.000-08:002024-02-26T14:41:07.186-08:003x300m tempo<p>Consecutive day on the track. Weather was irresistible, sunny, upper 60ºs, S wind sometimes gusty. I didn't want to do too much so I did the 3x3w/3 but faster than a 3x4w3.</p><p><b></b></p><blockquote><p><b>Hoka trainers on</b></p><p><b>stretches, drills, bands, 100m, </b></p><p><b>100m - 14.8</b></p><p><b>Hoka rocket X2s on</b></p><p><b>3 x 300m w/ 3 min rest - 47.78, 49.48, 49.5 8 (48.94 avg)</b></p></blockquote><p>Was feeling a tad worn from yesterday's workout so I kept it to one set. </p><p>Training will be tough this week. I was even thinking about doing a 3rd day in a row tomorrow because the only other options are Wed - 95% chance of thunderstorms late morning, and Fri 70-80% chance of rain. Probably will end up taking tomorrow off and getting up early to train Wed before or in the rain, I wouldn't have much time, and the rain chance is 85% by 9am. Should be in the lows 60ºs. I won't melt. </p><p>140.0 lbs after workout.</p><p>Vadim called me again about trying for a WR 4x4 but I seriously doubt that will happen without Jim. Who knows if he's even training or what. Has until Wed to sign up.</p><p> </p><p><b></b></p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com1tag:blogger.com,1999:blog-8506512395939639693.post-33802496521427548272024-02-25T23:10:00.000-08:002024-02-25T23:10:44.058-08:002x200, 100 tempo, 2x150, weight pulls, 4x100 tempo<p>Partly sunny, upper 50ºs and a gusty SE wind on Sunday. Did a variety of stuff today, a good amount of volume. Thought I might do a 3x200m tempo and shoot for 29, but bailed on #3 into a stiff wind because I did the first one bit fast. So, I did more after that.</p><p><b></b></p><blockquote><p><b>Hoka trainers on</b></p><p><b>stretches, drills, bands, 100m, 50m</b></p><p><b>Hoka rocket X2s on</b></p><p><b>2x200m, 100m w/ 1 min rest - 27.82, 30.43, 14.74</b></p><p><b>2 x 150m - 19.31, 19.87</b></p><p><b>2 x 50m weight pulls w/ 90 lbs</b></p><p><b>4 x 100m w/ 30 sec rest - 14.4 -15.4</b></p></blockquote><p><b></b></p><p>A decent amount of volume, about 1300m. </p><p>Was thinking about going out tomorrow and doing a small amount of volume, like a 400m or a split 400m. Was going to do a time trial but I felt a bit of soreness in my upper quads and I don't want to risk anything since I've paid already for Sat's race at Berry.</p><p>We'll see. How I feel.</p><p>Starting to get my weight under control... 140.3 lbs after workout. No more bread for a while. </p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-21297349968566647862024-02-23T16:35:00.000-08:002024-02-23T16:35:03.054-08:004x150 race pace, Nationals<p>Partly sunny, mid 50ºs and light shifting winds at the Sewanee track. I wanted to concentrate on running form today and do a little low volume race pace, instead of simply trying to survive a tempo workout. I was thinking about running 20.5 ish, but went much faster.</p><p>Hoka trainers on</p><p>stretches, drills, bands, 100m</p><p>100m on turf</p><p>Hoka rocket X2s on</p><p></p><blockquote><p><b>150m - 19.82 (6.44, 13.38)</b></p><p><b>150m - 19.38 (6.28, 13.10)</b></p><p><b>150m - 19.28 (6.34. 12.94)</b></p><p><b>150m - 19.06 (6.29, 12.77)</b></p></blockquote><p></p><p>I was going to do a 5th but it started raining. I was pretty happy with the set. Each one a little faster. The last one probably faster than 400m pace. Would be sub 19 with spikes. </p><p>Tomorrow, Sat looks fairly cold so I may train Sunday, Monday, Wed. May do a bike climb and resistance work tomorrow. I might like to do a 400m time trial in spikes by Mon. </p><p>Still waiting for Luke to respond to my request to race 3/2. He's always allowed me in. </p><p>Was exceptionally heavy for this workout. 141.5 lbs. Ate a lot last night after a long day of work.</p><p><u>Indoor Nationals</u></p><p>Regular registration has ended for USATF Masters Indoor Nationals. Jim hasn't registered, and unless he does, it's my championship to lose. Jim is only guy I know of that has run faster in my age group, but you never know. There are 3 or 4 guys who may be able to break 60, but none of them have demonstrated that yet this season, and I've done it 4x, even running 58.84. </p><p>The 200m will be tougher, with John C. and Rob F. John C. will be the favorite as he was a world finalist in Finland. </p><p>We'll see the final list soon, late registration ends Wed.</p><p><br /></p><p> </p><p><br /></p><p><br /></p><p><br /></p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-44389971012740649662024-02-21T10:16:00.000-08:002024-02-21T10:16:34.618-08:004x200 tempo<p>Sunny, upper 50ºs, moderate S wind. Busy day so I went with the most punishing and beneficial workout per time spent. </p><p></p><blockquote><b>Hoka trainers on</b></blockquote><p></p><p></p><blockquote><b>Stretches, drills, bands, 100m, 50m</b></blockquote><p></p><p></p><blockquote><b>Hoka Rocket X2s on </b></blockquote><p></p><p></p><blockquote><b>4 x 200m w/ 60 sec rest - 29.75, 31.69, 31.40, 32.37 (31.30 avg)</b></blockquote><p></p><p>Reps 2 and 4 were against the wind. Had to dig deep for #4 and run it into the wind. On the ground for a few min after. Took me a while to gather my stuff and leave. It was just 0.1 slower than my best set last yr, and it probably would have been faster without the wind. </p><p>139.8 lbs after workout.</p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-91152207673935859292024-02-19T16:57:00.000-08:002024-02-19T16:57:14.143-08:00race pace 3x300, 200, weight pulls<p>Good weather, about 50º, sunny, dry, light winds. Wasn't sure what to do today, thought about a 500m but I thought since I had time today, I'd run race pace with longer recovery. </p><p>Yesterday, I biked up the mountain to burn some calories since I weighed 144.5 lbs after dinner Sat post race. Better today.</p><p><b></b></p><blockquote><p><b>Hoka trainers on</b></p><p><b>stretches, drills, bands, 100m</b></p><p><b>100m - 14.45</b></p><p><b>Hoka Rocket X2s on</b></p><p><b>300m - 42.75 (27.31, 15.44)</b></p><p><b>300m - 43.84 (28.60, 15.24)</b></p><p><b>200m - 27.91 (13.56, 14.35)</b></p><p><b>300m - 44.44 (28.71, 15.73)</b></p><p><b>4x50m 90 lb weight pulls with harness on the track</b></p></blockquote><p><b></b></p><p>It was hard despite 12+ min rest between. The weight pulls at the end were full out, hard. Since there was no limited rest between, and I was about 400m race pace (except for the last 300), I consider this more of a speed workout.</p><p>Weight back under control, 140.3 lbs after workout. I'm probably going to train Wed, Fri this week and will likely do a tempo set Wed since my time is short. </p><p><u>M55 4x2 WR</u></p><p>Finally, a team of SW sprinters set the M55 world relay record over the weekend, exceeding our unofficial WR by just 0.01 seconds from 8 yrs ago. It was disallowed at the time by an officials mistake that didn't give us any time advantage. We did it with an M60 member, Ben and without the 200m masters champion, Allan. If the track was marked properly and Allan was on the team, that would have been a record for the ages. Oh well. </p><p><br /></p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-82552475277834659822024-02-18T08:40:00.000-08:002024-02-19T14:55:21.891-08:00hometown meet<p>I said I'd never race a long sprint on Sewanee's tiny flat 160m indoor track because a good time isn't possible... 5 turns for a 400m and just a 22m straightaway. But I did, and it went pretty much as expected. Ran a 60.56, which would still be #1 in US, despite the slow track. It was a decent workout on a really cold day, and a luxury to run in a track meet just 12 min from my house. I actually finished ahead of a few college guys, real stragglers. My 62nd college meet over age 50, and my 5th 400 of the season. </p><p>Tough place to race because there is no place to really warmup, I was running 20m sprints in a back hallway. </p><p></p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiE46yS5CYl91rpi-TCo19gwb0BSj5Mb0J9Xdqv0R8568qX3dwhVKGrJeXTwUstD4GCprO2YATIi-MvDBod10kFj2--hbRA93n-SlO9Dwrion4AXLtyHK8Cnrrwl6kVCAqMmpuBrutKmCe-UzEjuu0Z57gPluLt13KDuUo--Ohhptvud2q3ZM64Fh0Q1LuX" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img data-original-height="710" data-original-width="844" height="539" src="https://blogger.googleusercontent.com/img/a/AVvXsEiE46yS5CYl91rpi-TCo19gwb0BSj5Mb0J9Xdqv0R8568qX3dwhVKGrJeXTwUstD4GCprO2YATIi-MvDBod10kFj2--hbRA93n-SlO9Dwrion4AXLtyHK8Cnrrwl6kVCAqMmpuBrutKmCe-UzEjuu0Z57gPluLt13KDuUo--Ohhptvud2q3ZM64Fh0Q1LuX=w640-h539" width="640" /></a></div><br /><br /></div><br /><br /><p></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEihbKJ0YRTFrD3oTpkTavc5EEFrR2n968wsEnBQhlZEWUhCfX_W4WZUyY9gB67vATyUnRwfi-uf-OKva1QImND1AWp1zWUok3KcmD2XWixvSpwQ5FlBWxTWwIQX_dSJQSnKcWNSNpLrL08-MLkvWdgohieGMt3ga1CUwHFnqDdZgB0WrbTKvpWEGD7HRpv5" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img data-original-height="890" data-original-width="832" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEihbKJ0YRTFrD3oTpkTavc5EEFrR2n968wsEnBQhlZEWUhCfX_W4WZUyY9gB67vATyUnRwfi-uf-OKva1QImND1AWp1zWUok3KcmD2XWixvSpwQ5FlBWxTWwIQX_dSJQSnKcWNSNpLrL08-MLkvWdgohieGMt3ga1CUwHFnqDdZgB0WrbTKvpWEGD7HRpv5=w597-h640" width="597" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiC3opLRaln7B0wnmFQ_1SqSmqlUIpExgjNW0MaR4svw7GZquosVH8N0Z_-Dgxqq7ZlMVcq5LdnHBou5i5jfLXBFaIQZWfTKEosW3BKJAf0X9-noo3pINXNY_ZS_o6tZ0W-PCh2RvhEUOBAiEUumUMee7FazzgCB8KDxlH6jCc_tG4zrqz_0aSv30eIF-Nk" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img data-original-height="920" data-original-width="904" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEiC3opLRaln7B0wnmFQ_1SqSmqlUIpExgjNW0MaR4svw7GZquosVH8N0Z_-Dgxqq7ZlMVcq5LdnHBou5i5jfLXBFaIQZWfTKEosW3BKJAf0X9-noo3pINXNY_ZS_o6tZ0W-PCh2RvhEUOBAiEUumUMee7FazzgCB8KDxlH6jCc_tG4zrqz_0aSv30eIF-Nk=w629-h640" width="629" /></a></div><br /><br /><p></p><br /><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div>
Masters Rankings
</div><div><br /></div><div>Still #1 in US in the 400m, but knocked down a peg in the World Rankings to #3 as Mike V. posted a 58.74, 0.10 ahead of my SB. R. White also broke 59 with a 58.93. Nationals registration deadline is a 4 days away. The competition should become clearer by then and whether we have the horses to attempt a WR 4x4. </div><div><br /></div><div>No meets til a possible Berry College outdoor meet on March 2. That very much depends on the weather and getting permission to enter. I've never been denied entry there so, I expect I'll run. I have an opportunity for a good 2 week training cycle before then. With the consecutive days of training and so many meets, my foot is a bit sore so will not run til tomorrow, Monday. </div><div><br /></div><div><br /></div><div><br /></div>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-37557453877051747602024-02-14T10:29:00.000-08:002024-02-14T10:29:05.846-08:00300m, 2x100m<p>Was a great day for weather, mid 50ºs but felt warmer in the bright sun, occasional wind from the W-NW. So I went out for a consecutive day. Foot was a bit sore from yesterday's volume but it actually felt better after the session. </p><p></p><blockquote><p><b>Hoka trainers on</b></p><p><b>stretches, drills, 100m, bands</b></p><p><b>100m -14.25</b></p><p><b>Hoka Rocket X2s on</b></p><p><b>300m (from the 400m start : turn-straight-turn) 43.35 (13.29, 14.58, 15.48/ 27.87, 15.48)</b></p><p><b>2 x 100m - 12.88, 12.59 </b></p></blockquote><p></p><p>The 300m was a failed 400m. I had planned to try 29/31 splits, but I went out too hard and got caught by a wind gust on the 2nd turn and shut it down at 300m. So I ran a few 3 step rolling 100s. First hard and relaxed, 2nd pretty much all out. Not too bad after a 300m and at the end of a workout.</p><p>140.3 lbs after workout.</p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-36069957219622910492024-02-13T21:12:00.000-08:002024-02-13T21:25:52.100-08:003x300,2x200 tempo<p>Sunny, 43º with a NW wind at the Sewanee track today. Felt very much like winter, but not bad training weather except the track was wet after last nights rain and snow. I did quite a bit of volume today, a little more than originally planned. I did 5 sprints w/ 3 min rest between. Actually, I wanted to do a 4x300m but I pulled up 100m short on #4 when it became apparent I wouldn't break my season PR on the set. I would have needed to run under 52 on the last one. Again, started a bit too fast. So, I rested 3 min and ran a second 200m. It was tough.</p><p></p><blockquote><b>Hoka trainers on </b></blockquote><p></p><p><b></b></p><blockquote><p><b>stretches, drills, bands, 100m</b></p><p><b>100m - 14.85</b></p><p><b>Hoka rocket x2s on</b></p><p><b>3 x 300m, 2 x 200m w/ 3 min rest between - 47.98, 48.93, 50.93, 34.66, 33.44 </b></p></blockquote><p><b></b></p><p>It was a good hard set. Can hardly feel the proximal ham soreness anymore, completely gone after warmups. </p><p>138.8 lbs after workout.</p><p>Schedule:</p><p>I said I would never run at a Sewanee indoor meet again but I signed up for this Sat. to run the 400m. I looked back and surprisingly, I haven't raced a 400m indoors in 10 yrs on this track. Last time I raced, I did the 55m. In 2014 I ran two 400m races in there, 58.31 and 57.88. Since I pay on site, I could scratch without paying. The very slow track is a flat 160m track with 22.5m straights and 57.5m turns, it's like running around in a circle. If you run in lane one, a 400m is 287.5m of turn and 112.5m of straight. 5 turns. Hard on the body. Won't run a good time in there, be real lucky to break a minute. Probably won't. </p><p>My thinking is, I'm fit, I'm not doing anything that day and it's supposed to be very cold with wind chills at or below freezing. If I don't do it now, I may never do it. So, one more 400m on that shitty track. Maybe. I seeded myself at 59.22 so hopefully will get into a slow heat. </p><p>Will only do 2 workouts this week. Today and Thurs. Thursday will be tough but will probably opt to do it before work at 8am, or on the indoor track at 9pm that night. Both options are tough because I work my long day then. </p><p><br /></p><p> </p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com1tag:blogger.com,1999:blog-8506512395939639693.post-29712928889328558092024-02-13T20:19:00.000-08:002024-02-13T20:19:24.913-08:00USATF SE Masters Regional<p>I had a pretty good meet, no SB or WL, but it was my 2nd best time of the season:</p><p><b><span> </span>59.22</b></p><p>It did feel pretty weird running indoor track in FL on an 83ºF day, but was pleased to see the facility. Great track, reminiscent of Albuquerque. It pains me to know that I won't be racing here for World Championships next yr because I have zero chance of a medal at age 64 1/2 in my age group. It's just not worth asking for the time off from work. I likely could make a US relay team, but that's about it. In fact, that relay team will easily smash the M60 relay records if Francoise and Getulio are healthy. It would be great to be a part of that team. Getulio, WR holder in the M55 400mH ran a stunning 56.1 Sunday. I'll ask the question if it's possible to qualify for a relay based on previous times and not enter any individual events. Dubious about that. </p><p>I was dubious about this meet because of the travel and lack of sleep the night before, my upper ham and foot still slightly sore, but it was fine. I did rig a little in the end but it was ok, just the last 15m. Not super aggressive first 200m. My first 300m I ran almost even splits. Still don't have the last 100m. </p><p>Splits were about: </p><blockquote><p>200m/200m: 28.38/30.84</p></blockquote><p></p><blockquote><p>200m: 28.38 </p><p>200m - 300m: 14.47 (42.85) </p><p>300m - 400m: 16.37</p><p><br /></p></blockquote><p>Still #1 in US M60 400m, #2 in world. </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhId9t64uqFizXN9RSwRbpQ-crckCAAA-IDHFwBrWmusx3RefLcxsIxmiU2ydg8Z7I64re4vz0zoOU5gL5KxMUmpQ0asZKoPHXhyWyrCRptWDsFHZZx6CPG6nLueGWOMtlCXJoiiwZ7UHd2wV5gxPSWucsW92zTQniHX0FrXsOhNjAf6vhosW34ddf9BxSw" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img data-original-height="702" data-original-width="966" height="466" src="https://blogger.googleusercontent.com/img/a/AVvXsEhId9t64uqFizXN9RSwRbpQ-crckCAAA-IDHFwBrWmusx3RefLcxsIxmiU2ydg8Z7I64re4vz0zoOU5gL5KxMUmpQ0asZKoPHXhyWyrCRptWDsFHZZx6CPG6nLueGWOMtlCXJoiiwZ7UHd2wV5gxPSWucsW92zTQniHX0FrXsOhNjAf6vhosW34ddf9BxSw=w640-h466" width="640" /></a></div><br /> <p></p><p> </p><p> </p><p></p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0tag:blogger.com,1999:blog-8506512395939639693.post-23234407887765897842024-02-09T09:58:00.000-08:002024-02-09T09:58:04.600-08:002x200, 2x100 tempo<p> Got it in. Friday morning on the track at 7:45 am, the rain stopped long enough for me to get out there. Wasn't bad. 46º, wet, cloudy, light SE wind, occasional drizzle. </p><p><b></b></p><blockquote><p><b>Hoka trainers on</b></p><p><b>stretches, drills, bands, 100m</b></p><p><b>100m - 14.53</b></p><p><b>Hoka Rocket X2s on</b></p><p><b>2x200m, 100m, w/ 1min rest - 28.47, 29.44, 14.28</b></p><p><b>3min rest</b></p><p><b>100m - 13.50</b></p></blockquote><p><b></b></p><p>Wasn't much but just what I needed. Was planning to do 3x200 w/1 but cut it short rather than slog out the last 100m. It was enough. </p><p>140.1 lbs after workout. Can still feel slight soreness in my L proximal ham, but it's not going to hinder a 400m race. I may play it safe and scratch the 200m. I was thinking about racing in Sewanee's indoor meet on 2/17, as much as I hate running in there, but it would be a workout. No chance for a good time on that track, be tough to break a minute. If not, the next chance to race will be in 3 weeks outdoor at Berry. </p><p>In the airport, on my way. </p>Williamhttp://www.blogger.com/profile/05861596158055480390noreply@blogger.com0