2023 USATF Masters Outdoor National Championships - Day 2

Well, I got the Bronze today in the 400m and I achieved my goal with a big season's best.  57.59

The competition was astounding, especially considering this event was won last yr in 58.12.   These M60 times were definitely worthy of a World Championship event, my time of 57.59 would have medaled at the World Championships in the M60 400m in Spain, '18.   James L. ran 55.96, fastest M60 400m by an American in at least 11 yrs.  His splits were amazing: 27.4, 28.6.    His time is now #1 in the World M60 outdoor, Ron ran 56.77 - #3 in World, and my time moves me up to #6 in the World, for the time being.  James is now the 2nd fastest M60 400m sprinter since the pandemic in '20, and I'm #3 with my 56.23 in '21.  (World Champion John Wright #1).  M60 was the most competitive group in terms of turnout, the only age group to have 3 heats of semis.

It's like I have to learn this race anew every season.  It was really just a slight adjustment in pacing.  It was the most even split 400m race I've ever run, splits were something like 28.1/ 29.5.  The weird thing was is that my 300m split was almost exactly what it was yesterday, maybe 0.1 slower.  But, my last 100m was much improved, around 15.8.  It felt considerably easier than my previous races this season, telling me that maybe there was more in the tank.  A lot of it was just conserving energy down the backstretch, where James ate me alive. 

So, my splits for this race:

14.1, 14, 13.7, 15.8 / 28.1, 29.5 / 41.8, 15.8

James is the typical 400m runner, real tall, beautiful flowing stride.  He's probably 6'4".   He's likely faster in the 200m than last year when he ran 26 flat at Nationals.  His legs seem to come up to my chest.  Ron is the exact opposite, he's a fast turnover short stride guy.  What is astounding (and suspicious to some) is his dramatic improvement this year.  He won Nationals in last yr in 58.12 and is running faster now than he was 2 years ago.  Not casting aspersions, but I have not seen USADA at all at this meet.  They are supposed to be here.  

There were some amazing 100m performances today but the wind negated a few records.   Allan T., for the second time, had his 11.81 American record nixed by the wind +2.2.  Garth R. M52 tied Willie Gault's WR in 10.88, again too much wind.  However, Andrea and Emma both ran under the American record with 13.12 and 13.15 and the wind was legal at +1.4.   

So, tomorrow, I have the 200m semis and my club 4x100m relay.  The same guys I'll be facing in the 200m + those sprinters coming up from the 100m.  

Here's a shot from our GPTC team dinner tonight...

3x200 - last workout of the competitive season

Early afternoon, it was quite warm and humid in Sewanee.  Heat index in the low 90ºs on the mountain, near 100º down the mountain.   After biking up Roark's cove again today, I took a brief swim and did some water running. 

After a nap and a rain shower, I went to the track right at sunset.  Was a beautiful sky and some brief light drizzle.  Did a brief workout with 3x200m, trying to get at 800m race pace.  

Hoka trainers on

stretches, bands, 100m

Nike Maxfly spikes on 

3 x 200m - 33, 32.63, 33.65

Was about right on the pace.  Wanted to get the spikes on and work on my stride and pace.  Definitely shouldn't be running any faster than 33-34 for the first 200m.   No problem with the injury, felt ok.  Not completely gone, but not bad.  

I'm hoping to run somewhere around 69 / 71 splits.    Funny, never thought I'd be running an 800m at Nationals as my only race.   Every person in this race that is competitive I think is also running the 1500m.  These are not sprinters, these are distance runners.  I think if I can stay close to the leader, I can out sprint anyone in this race in the last 80m.  The thing is, I shouldn't go out and try to lead the race, especially at the 600m mark.  There's always the danger of rigging up and losing my ending kick if I go too fast.  Anyway, a tactical race will be the way to go and not too fast a first 400m.  Need to reserve for that kick.  I really do hate this race.  It's going to be tough but I should be able to medal if I don't get injured, and barring any surprises.

First Nationals I've ever driven to.  

139.7 lbs after workout.  

Event considerations

Just thinking out loud here.... 

In the last USATF Masters Nationals in 2019, they had both a 400m prelim and an 800m prelim scheduled for the first day - Thursday.   Unfortunately, the M60 age group was the only age group in the meet that had to suffer through a 400m prelim.  Although an 800m prelim was scheduled, it wasn't run.  There were 12 total competitors in the final, with 2 DNS.  So, I would think if there were more than 12, there might be an 800m prelim.  The fact is, in this previous USATF Championship, the M60 age group had the  most 400m competitors AND the most 800m competitors of any age group.  What is it about this age group?   With a week to go in registration, there are already 11 signed up for the 800m (including me, I haven't registered yet).  I hope they don't run a prelim, there is not one on the preliminary schedule.  They could run a large group with a split track waterfall start.  

Bottom line here ... If there is an 800m prelim, I will probably scratch the 800m.  If there is both a 400m and an 800m prelim, I will definitely scratch the 800m.    If I scratch the 800m, I'll probably run the 100m.  If I lose the 400m, I most likely will scratch the 100m and focus on the 800m and 200m.  The 100m will be last priority. 

Anyway, next workout on Friday, I'm going to continue training pace for the 800m with a race pace 600m and then some.  I'll be out in the heat of the day in order to get back in time at 6pm to watch the US Olympic trials.  They say that 400m training helps your 200m race.  I think 800m training will help my 400m race, as unpleasant as it is.  

Event runs, playing with pace

 77º, mostly cloudy and warm in Sewanee today before the big change to cool weather tomorrow.    I was feeling a little flat today and thought I 'felt something' in my left quad, but it went away after some band work, roller, and massage gun.  

Hoka trainers on

stretches, drills, 2 x 100, bands, roller, massage gun

2 x 50m - 6.48, 6.54

400m - 58.20 (28.37, 29.83 / 14.07, 14.30, 14.35, 15.48/ 42.72, 15.48 )

300m - 41.50 (13.12, 13.79, 14.59 / 26.91, 14.49)

600m 'fartlek' - jog 200m, sprint 200m, jog 100m, sprint 100m

I wanted to run a 'near even split' 400 today, first 200m relaxed, second hard with good form.  I set goal splits at 14,14,15,15.  Came pretty close.

The 300m I ran at what I though should be close to  400m pace.  I really think I need to be close to 41.0 - 41.3 in a race.    That would be about 26.8/14.3 or slightly slower.  However, I ran a 58.2 today with a first 300m of just 42.72.  Ideally, I'd like to take at least 1.5 seconds off the front half and keep the second half.  It's a fine line.  I think 26.9 + 29.9 would get me where I want to be, 56.8.   

Anyway, I just want to finish a race for a change.  I'm really going to concentrate on conserving energy  my next race.  

137.8 lbs after workout

Sunday, back to the oval office

After running a double 400/200 yesterday, wasn't sure if I'd be up for a workout today, but by evening, I was ok and ready to go.  Pretty warm in Atlanta at the Marist track, still 85º and humid at 7pm. 

Hoka trainers on 

400m warmup, stretches, drills 

600m - 1:38 (62, 36) 

200m neg split - 27.8 (15, 12.8) 

300m - 44 

200m neg split - 27.5 (15, 12.5)

The 600m was pretty brutal after yesterday's racing, but I survived and took ample rest before the rest of the other sprints.  Was shooting for 1:36 but didn't make it.  The 200s were as I said, negative split ... easy 100, then hard 100.  The 300m was just generally relaxed with each 100 a little faster.

I'm becoming fond of these negative split intervals, they give me practice running the last bit hard.

My race splits yesterday were still not where the second 200 should be.  If I'm to break 56, I need to run at least 29 high in my second 200m.  Doesn't sound like that should be too hard but yesterday I ran something like 26 / 30.6.   Might have even been 25.8 / 30.8.  In Daegu my splits were 25.5 / 29.67.   I'd be happy to run 26 / 29.8.  Anyway, I need to pick up at least 0.8 on my second 200m.

Feet are feelin' it so I'll probably take Monday off from the track and do resistance bands.

split 400s, hills

Sunny, and a relatively mild breezy 50º after last night's snow in Sewanee.   I ran high intensity today, it was a butt kicker.

Hoka trainers on 

400m warmup, stretches, drills 

'split 400' - 300m 41.5 / rest 60 sec / 100m - 14.5 

'split 400' - 300m 41.5 / rest 60 sec / 100m - 14.5 

5 x 100m hill sprints ~ 18

My 6th day out of the last 7 on the track. Even so, never feel like I'm doing enough.  Both split 400s were identical times.  I ran them straight - turn -straight, and back the other way on the straight for the last 100m.   It was tough, especially the last one.

I'm probably going to take Monday off and just do weights.  (Or if I do go to the track, I'll do a very low volume high intensity session). I'm planning on event runs Tues and Wed despite very cold weather.  Tues looks like Sat was... 30ºs with snow showers, and Wed morning could be in the teens!   Friday will be the last workout, it looks ok, upper 40's.

New developments
As I had suspected, the 400m looks tough... the German - Peter O, just dropped a 55.72 indoors.  So, that is 2 people I'll race in Korea that have run faster times than me this yr.  So, as I was saying, my chances in the 200m, may be even better than in the 400m.   I'm still training primarily for the 400m, but the strength work has definitely pushed my speed in the 200m.  I'm fairly sure I can break 25 indoor, as I did last year.  In the 400m, both Benoit and Peter are also running the 800m.  So, being more of a sprinter, I'm going to have to get the lead at the break and make them work to pass me, it's risky but probably my only chance to win.  I really don't think there are any other competitors that will challenge us three, but you never know.   I'll worry about that after the 200m.  

World Masters Championships - 400m Semifinals

Won my semifinal heat in 56.24.  Advanced to the World Championship Final on Saturday. Second fastest qualifier.   

It's hard to recap the race because I have not yet seen a video.   Unfortunately, I am unable to really analyze my race and plan strategy as well as I could with the video of my race, and the video of the fastest qualifier in the first heat.

I had lane 4 with my toughest competitor, an Aussie in lane 3.   He has run faster than me this year so I expected to see him at some point during the race.  Outside of me was the other Aussie, the 400m hurdles World Champion.  I was surprised to see him start without blocks.  He started quite slow and I made up the stagger on him within the first turn.   I floated down the back stretch at a nominal pace, not really pushing it to the edge.  Still, no sign of the Aussie as I entered the final turn, I think I was leading at this point.  Just as I was nearing the end of the turn, the Aussie in lane 3 pulled up along side.  We ran side by side for a brief time before I pulled away.  Glancing up at the big screen, I saw that my lead was significant, but I still ran it fairly hard to the end.    I won by almost a second.  I really don't know if he just let me go, or if he didn't have it.  We'll find out tomorrow because I'll be tracking him, as he'll be on my outside.  It seems that if I beat him tomorrow, I should be in the medals.

FINAL 
I'm in lane five with both the next fastest qualifiers inside me, Corey in three and the top seeded Brit in 4.  It's not where I would have liked to be, running blind.  This situation, like all 400m races is like that game of 'lag' in billiards.  Closest to the wall wins.  Hit the wall, lose everything.   So far, my races have been well executed on the conservative side... for the first 200m.  I think my 200m was close to what it was yesterday, 26 low.. which is ok considering a headwind.  Anything faster than 26, I'm playing with possible failure in the form of rigging up in the end.  Tomorrow a 15mph headwind is forecast and hot temperatures.  I need to get that 200m in at around 26 with as little effort as possible.  My competition runs closer to even splits than I, and I need a lead coming into the stretch because he'll likely finish faster than me, he's a tall long-strider.   He beat Corey down the stretch today, mostly in the final 50m, beating him by 0.7.   Corey was pushed, they both were.  I think that could be their maximum effort.  Corey ran about the same time at Nationals as he did today.  I really think that it's possible that anything under 56 could win this and low 56 might even medal.

I need to take it out... good start, stay relaxed, don't panic or tense up if I get passed.  Tomorrow is the day.  I need to bring it.  I feel good.  Whatever happens, happens.

Here's a pro photo of my win today by USATF photographer, Rob D'Avellar.




Hanging with the fast guys - Team USA World Champions: Antwon, Karnell, and Don.
Brotherhood of speed.

World Masters Championships - 400m prelims

A pretty good day.  Knew it would be an easy heat to win, and 4 scratches in my heat made it even easier.  I ran a nominal 56.89 out of lane one, fastest qualifier.  I ran with 5 in my heat.  From lane one, I had empty lanes 2, 3, and 4 next to me due to scratches.  The first guy I could pass was in lane 5, and the second fastest guy was out in lane 9, finishing 5.42 seconds behind me... or about 35m.  

I was fairly conservative and think I could go at least a second faster in a better lane, based on my splits. 

Analyzing my race... these were my approximate splits: 

200m - 26.4 / 200m - 300m - 14.4 / 300m - 40.8 / 300m - 400m - 16.1

My goal splits are 26 (13,13), 40 (14), 55 (15)... so my last 100m was the most lacking.  I think I can shave off at least a second on that 56.89 ... and who knows, that might be enough to medal, even win.  I need to hit that 300m in 40 flat and bring it home in at least a 15.5 or better.  It's nice that they have a race clock at the 200m mark.  

It's an odd time of year to be in 400m shape for everyone, and that can help me.  Hard to tell what kind of shape everyone is in... whether they're 'sandbaggin', not tryin', or just out of shape ... or slow.  The Brit who was second fastest qualifier looked good - he already has a Silver in the 400H. Corey looked good as well.  Everyone else pretty much took it real easy and ran over 58, so... I don't know.  I'll likely see the same top contenders in my semi that I'll see in the final.  We'll see who has been doing their homework.  

I wasn't digging the stadium announcer.  He was calling me 'the little speedster', making comments about my turnover making up for my lack of height, and then going off on some tangent about Billy Mills.  Weird.  

After the race, I hung out at the USATF training area, chatted with George and Karnell, both world champs.  Karnell chatted with me about training and foot issues.  I was curious about the 300m hurdles.  Thinking maybe I'd give em a try when I'm M60.  

The USATF has two NormaTec units for the team.  These are pretty awesome machines.  They are essentially leg massagers that work with vacuum pressure.  Really felt great after a 30min session.  I also was able to get a rubber resistance band to work on my adductor a little tomorrow on my day off.  

SEMI FINALS

The heats have been announced and I have lane 4 (heat 2) with the 2 strongest Aussies in 3 and 5.   It should be interesting.  They both ran slow in the prelims, but that doesn't mean anything.  We'll see how it goes.  

Havin' fun.  This place is beautiful.  Took a sunset stroll on the beach.  Saw a group of lifeguards doing sprints on the beach.  In most circumstances, I would've joined them.  But, I thought... better not.  

This beach is less than 100m from my room.  This hotel was a perfect choice.

Training Day

I got a reasonable amount of sleep, slept about 5 hrs .... 11pm - 4am, not too far off normal but I'll need an afternoon nap.  I wasn't going to run today due to sore feet but it was a beautiful day and I wanted to make a 'practice drive' to the stadium, so I was there before 10am this morning.  I wanted to feel my spikes on that Mondo.

Home stretch...

After a standard warmup, I got my spikes on, and did a few starts from the 200m start in my lane for tomorrow: 4.   I ran one hard 150m and it was tiring, glad I did it to shake off the rust.  I did another 100m on the turn and a few more starts and called it a day.  My feet did hurt but felt better afterward and I'm glad I did it.  I just need to remember my race plan for this distance.  I want to get out and up to top cruising speed asap and relax until the last 50m and then put the hammer down.  The conventional wisdom always says 'slingshot off the turn' .. but for me, that is about 20 - 30m too early to put the hammer down.  Shifting to 100% effort at the top of the stretch will result in rigging for me.

The stadium is beautiful.  The only issue is that the designated warmup area is too far away and has too few bathrooms anywhere close.  I think I'm going to warmup on the hill above the back stretch.  Hopefully, they'll open the bathrooms on that side.  Nice weather, only in the 60ºs and bright intense sunshine.  If it were hot, that would be an issue.  It's supposed to be hot on Sat., but very nice the next 2 days.  The strong SW wind will be in the face at the start of the 200m, but a tail wind for the home stretch.  Forecast to be 15+ mph next 2 days.

Western Australia Athletic Stadium

Back stretch, this is where I'll probably hang and warm up

It's going to be a challenge just to make the finals in this 200m field.  There were only two sub-25 sec sprinters in Lyon, there could be enough to fill a whole heat here.  There could be at least 6, maybe more.  Six coming up from the 100m, and a few more like me doing the 200/400.

I drew heat 4 of 7 in the prelims.  2 fast guys in my heat, a Jamaican (who beat me at Penn in the 100m in '12) and an Aussie - both capable of 25.1-ish.   But, both scratched in the 100m, so they may not show.   There were 13 scratches out of 57 entries in the M55 100m.   There are 55 in the 200m, so I think we'll see about 10-20% no shows.  So, to win this heat would be good.

This town is great.  Super scenic, clean, beautiful beaches, people swimming, surfing, kayaking, tons of joggers, and cool places to hang.  I drove the coastal highway and stopped at a few of the parks and a seaside cafe.  A very fit young town, lots of active people.  Modern and clean.

City Park - Indian Ocean

Cafe at the city beach park

WMA World Championships - day 5

I've now left Lyon and am in the Alps, so I wanted to catch up and issue the first of 2 final reports on the World Masters Athletic Championships in Lyon.

World Championship Bronze Medal - 400m - 55.30

The 400m was a big event for me since I felt it was my best shot for an individual medal.  Already having a Bronze in the 200m took a little of the pressure off, but not much.  I was definitely feeling it the night before, probably more nervous for this race than any.  The night before was pretty restless.

Unlike my competitors (except for Gerhard from Germany), I had not held back in my prelims and run pretty strong (55.46, 56.00).  I knew it would be Brazil and France most likely Silver and Gold and a fight for the Bronze with Germany.

Being my 6th race of the meet, I was pretty tired but feeling ready.  I warmed up less than for the previous races and tried to save as much as possible.  I knew that Brazil and France would finish strong so my tactic was to save as much as possible while getting around the track with as little effort as possible.

To my utter surprise,, they gave me lane 3... I was expecting 6.  So, I had the competition in front of me with James to my left in 2.  France was in 4, Brazil in 5.  With all the pomp and circumstance we get in the World Final, music and introductions, I was really relaxed and casual when called to the blocks.  "On your marks" ... "set"  ... "click" - the gun misfired.  I turned to James and said, I heard a click"... he says he did too, it wasn't just me.  No one was charged and we got a green card.  The second time, we were off.

I pretty much ignored what everyone was doing and tried to stay relaxed.  I felt good at the 220m mark, not tired, the staggers were about even with France and Brazil just ahead.  As per plan, we came around to the home stretch even, the three of us with Germany just behind and the rest of the field beginning to fall away.   I hit my stride and for about 2 steps, I was leading the race.  I motivated me to push hard, maybe a bit too soon, as France started pulling away at the 70m mark.   I couldn't stay with him but I thought I might have a chance for silver.   As we neared the finish, I ran out of gas, Brazil went by, and I felt Germany - as predicted - coming hard.  It was a helpless feeling as I was starting to rig in the last 10m.  As my stride shortened, I leaned hard at the finish, stumbled and went down... it wasn't pretty, but I got the Bronze ... by just 0.07 sec.  France and Brazil won in times that exceeded my PR - 54.46, 55.04, and my time of 55.30 was almost exactly what I ran at Nationals (55.29) on a much faster track.  So, I felt I brought my A-game.  It was my 4th fastest time ever in the 400m.

What could I have done differently?  Well, maybe not pushed it at the top of the stretch and waited til 40 or 50m out.  Perhaps.  Don't know, but as I have lost medals very closely previously, I was happy this came out as it did.   Here is the sequence of photos coming down the final stretch.

   

Well, that's how it unfolded. Everyone pretty much ran what they said they would in their seed times.  I was fortunate, in both the 400m and 200m to get medals.  Many of these competitors, like the Brazilian here in the 400m, came for just one specific event.

As usual, the time leading up to the medal ceremony was nice.  Getting to know the medalists and others backstage at the medal ceremonies.   Gold medalist, Benoit, like me is a music professor (trumpet).  We chatted about music in broken English.  We both agreed at the similarities of the two disciplines, track and music.  Benoit is a remarkable athlete, he won Bronze in the 800m in 2:04 and will be representing France in the 800m Masters Exhibition race at the Bejing World Championships next week.

The medal ceremony was nice, save for some bizarre woman who shoved my dad repeatedly, probably trying to get in position for a photo.   The music and ritual of the medal ceremony is really pretty cool.  The French did it well.  The music, national anthems, introductions, handshakes and at the end, the customary signing of a giant card which all medalists sign.

I didn't really mind standing for the French National anthem a second time.  It was a memorable day.

Home... home again

... I like to be here, when I can.

Back to the quiet solitude of the Sewanee track.   Just a light workout and weights tonight.   Going to start tomorrow back to the serious training, adding 'a little more hay' to the barn.  

Felt good on the track, no issues.  I'm light, in the 143's, groin soreness is gone.   It was a beautiful sunset, a perfect 75º ...  and the track as usual was a ghost ship.

I didn't want to do anything fast, just shake the dust off and exercise the aerobic system a bit.

I ran an 800 the opposite way around the track, and a few 100m striders before I hit the weight room.

Saucony trainers on 

600m warmup, stretches, drills 

800m - 2:31 (73, 78) 

2 X 100m striders 

resistance

I have 5 track workouts before worlds beginning tomorrow.  Wed, Fri, Sun, Tue, Thurs ... which will give Fri and Sat as days off for travel and rest.   I expect I'll keep the same long to short regime as it seems to be working for me.

This week I want to do some conditioning, but also work on technique and pacing.  Being 'self-coached', I need to be more self critical about my deficiencies.

The event run pacing work paid off at Nationals.  Looking at the video, my splits were spot on...  26/14/15.  Off of goal by just 0.29 sec.  The trick is to run fast with less effort and better technique.

Back to the oval office tomorrow.

split 400 event runs / tempo 200s

Again, working out deliberately in the hottest part of the day, it was 'only' 86.5º at the Sewanee track, but with a dewpoint over 70º, heat index over 90º.   Still, didn't feel so bad, (until after running).

I essentially did 3 sets with rest in between.  Wanted to do a second set of 200s but my foot started hurting so I left it alone.

Saucony trainers on 

400m warmup, stretches, drills 

Saucony spikes on 

3 x 30m starts from blocks 

2 x 'Split 400s' - 300m event run at race pace /1 min rest / 100m - 40/14.2,     40.3/ 14.5

Saucony trainers on  

4 x 200m w/ 1:15 rest - 29, 29, 30.5, 29.5

I definitely learned from this session about pace.  I had always been influenced by Latif's 'how to' video on 400m race plan.  He says you must recommit or attack at the 200/220 meter mark.  Whenever I do that, I rig in the end.  It's too soon.  That's what I did at Nationals in '12... I was leading Tyronne by 10m at the 200m mark and he came back to beat me.  I need to be patient.  This race is won in the last 80m, almost always.

The reason these split 400s are so good is that in my present state if fitness, I don't even feel much fatigue until 15 sec after completing the 300.  Then, I start breathing really hard and it's not much recovery time before a 100 at full effort.   My first was right where I want to be, about 26/40 for the 200/300.

I'll do less my remaining workouts, before nationals ... ready to taper.

Failed to execute

Took a risk and went out fast in the 400m today at the USATF IN Assoc meet.  Too fast.  Totally rigged in the last 30m, and by the time I crossed the finish line, I felt as if I were moving at walking speed, literally.   I 'received the piano' ... big time, and it kicked the shit out of me.  Not a pleasant experience.  Took a long time to recover, felt drained for the rest of the day.

Nevertheless, my time today of 56.23 is presently #1 in the USA M55, #4 in the world.   I don't even want to post it in the Masters Rankings, I know I can do better.  Really disappointed.  A 400 race always hurts, but it's interesting to note that poorly paced races where I rig up definitely kick my butt more than the PR races where form is maintained and properly paced.

The meet was tiny, one heat of everything.  Men, women, people of all ages running together.  A few hurdle events had just one person.  So... there was very little time between the 400m and 200m, about 40min.   I was going to skip it, I was spent ... but I jumped in the 200m at the last minute, ran a predictably slow 25.38.

Not the kind of meet I wanted to run just before Nationals.  But, I learned.

Some of my other excuses include: 1) 100% of my track workouts have been at sunset, just not used to running in the morning.  2) Didn't sleep enough the last 2 nights.  About 4 hrs each night. 3) Racing alone, far ahead of everyone with no reference.  I had only myself as a reference, and I just failed in my race plan.

Moving forward... I'm assuming many of the championship races will be run in the morning so I am going to start training in the morning, and get to used to being on the track at that time of day.  I really hate to be exposing my self to the hot sun, but at this point, I need to get adjusted.  Sunscreen.

I also need more event runs and pacing practice.  

5 more workouts until nationals.  Need to rest Sunday, groin is sore.  Don't know why, but it's always my left groin.

Enjoyed meeting some fellow masters at the meet today:

speed

Under an evening full moon at the Dean Hayes track, I did a brief speed workout after dark on Tuesday evening.  It was calm and 71º.  These were 'event runs' at around 400m race pace.

400m warmup, stretches, drills 

saucony spikes on 

2 x 300m - 40, 40.5 

200m - 26.5 

150m - 19

I would have done a few more 150s but my quad was feeling a little vulnerable and my ankle was hurting.

I did the 300s curve-straight-curve from the 400m start, the 200m from the 250 to 350 mark ... wanting  to concentrate on that second turn.  Seems like I used to be able to run a decent turn, now I feel a bit ungainly, especially on that second turn.

My 300s were about 13.5/13/13.5.   I think I need to run the first 200m about 26 to hit the 300m in about 39.5 - 40 sec to give me the best 400m result.   It'll be hard to pace that in a race where everyone else is running the first 200m 2-4 seconds faster, which will be the case this Friday.  I expect to have inside lane as slowest seed,,, that makes it a challenge,

negative split 400s

It was nice this morning on the Dean Hayes track, 63º with hazy sun at 7:40 am.   Did a light workout focusing on my 'second 200m' form.

800m warmup, stretches, drills 

Saucony spikes on 

2 x 400m - 59 (30.5 / 28.5), 60.5 (31 / 29.5)

Felt ok.  I didn't do more since I'm now training every day.  Looks like I'm committed to racing this weekend in GA, since it could be my last race of the college season unless I can get into Louisville.

I'll do a little resistance work today.   I'm light, 140.4 after workout.

The second 200m
I used to think "attack" on that last turn.  Like Latif said, "at 200m you have to make a decision to recommit."  Michael W. told me to think "dial it up" around the 250m mark, and then again with 50m to go.  I think simple concepts like: 'loose & smooth',  'extend & relax' seem to serve me better than an immediate 'attack' at a certain point in a race which can lead to tightness and too much energy spent.

Mental preparation for the 400m

I found this lecture on 400m training and preparation from Lee Evans, 1968 Olympic Gold Medalist whose world record stood for 24 years - 43.86 - and is the 7th fastest performance of all time. The 400m is a race that needs to 'learned' as well as 'trained for.' And, as Evans notes, much of the pre-race preparation is mental:

So mental preparation is important and I tell athletes this. You just don't show up for the race and just say 'you are going to run as fast as you can.' You can develop a certain magic, perhaps a spiritual oneness of mind-body coordination. To me, this is what preparation is physically and mentally.

I was a little different than most of the others. On the night before the big competitions I would be in bed by eight o'clock in the evening and I would stay in bed in the morning after a good night's sleep. In the morning I would sit up in bed, close my eyes and practice visualization. I would see myself winning the race from each of the lanes one through eight. I would see myself run every step of the race. I would see myself have a perfect start. I would see myself run the first 100 meters fast. I would see myself run the second 100 meters with the longest stride possible, and In the third 100 meters I would feel myself run as fast as I had ever run In my life. In the last 100 meters I would see myself maintain the speed, which I had generated during the third 100 meters. I would run this in my mind over and over again at least fifty times. I would not just visualize the race; I would begin from when I would leave my room and I would go downstairs or take the elevator. I would get on the bus. I would go to the warm up track and I would go through my warm up. I would do four laps of warm up and I would stretch. I would do 3 x 100 meters and about three-fourths speed. I would make certain I would not be diverted by anything such as a girl friend or by buddies who might come over to ask how I was doing. I would always tell them I would talk to them after the race. My head was on straight and I tried to keep it that way. By concentrating on what I had to do I knew that I could win and set a record. I set eight World Records during my racing career and each time I did I can remember going through this mental practice, spending the whole day In my room. In fact it became very boring and I did not like it at all and I was glad when the race was over with. I would just sit or lie there and concentrate on how I would push hard out of the blocks, I would have a long low lead arm. I would make up half the stagger- distance on the runner In front of me during the first 50 meters and then I would catch up with him and on and on and on. I would think and concentrate all day and when I would actually go to the stadium I still had this mental set. When the starter would shoot the gun I felt I was detached and no longer a part of the race. I would lay off the shoulder of the runner In front of me and try to hold on to this runner who is running like mad and I was the one who was running like mad, but I was not there any more. I am in another place observing, the same as a spectator observing. Perhaps I placed myself in a hypnotic trance (I really did not know what it was) but I knew I could do that when I could take the time to do it. I did It out of the competitive desire, I wanted to win very badly because It was something I had worked very hard to get.

Evans is an advocate of running near even splits, running the first 200m one second over your 200m best and the second 200m one second slower. If I could do that, it would translate to 26.3 + 27.3 = 53.6 ish. Sounds impossible. Knowing that I'm a 100/200 guy trying to be a 400 guy, I really need that aerobic base. I would love to see what my 400m time would be if I had that aerobic base I had developed when running 19+ min 5ks. I think that type of training is the hardest. Also, I need to be able to improve from the other side as well ...to improve my 200m speed. I need to get below 25.

Evans is also a big advocate of running 500 repeats and 'split intervals' (Hart mentioned these as well) ... like:
300m - 1 min rest - 100m - rest 3:30 min- 3x
150m - 40 sec rest - 50m - rest 2 min - 6x
500m - 35 sec rest - 50m x 4 w/ 35 sec rest - rest 6:30 - 2x
800m of sprint 50m / jog 50m - rest 4:30 - 3x

It's been 2 weeks and I'm still not fully recovered. My ab still hurts but the hip/groin is better. (Troublesome stomach aches continue). As predicted, I gained 10 lbs. I was up at one point after a big meal to 151, but I've settled in at about 147. I really feel it. Just climbing the stairs feels a whole lot different. But, I am starting a cleansing diet tomorrow of raw fruits and vegetables in preparation for my fast on Wed and colonoscopy on Thurs. As soon as I start training, my weight will drop to the low 140s, which is nominal.

Here's Michael Johnson winning the 1993 World Championship from lane 3, being very patient, running the first 200 in about 21.6, and smoking the field in the last 200 with a nearly even split of around 22. in the last 200m. Note Bada from Nigeria (in green) in lane 6 - going out too fast (20.9) only to finish fifth.