150s

Yesterday, did some easy running.  Nice weather, moist, temperatures falling to the low 70ºs by sunset, the track was wet.  Just did some low volume work.  A little conditioning, a little speed.  Roya joined me in a few runs.

Hoka trainers on

stretches, 100m, drills, bands, 100m

2x150m w/ 30 sec rest on turf - 23.80, 24.01

Adidas trainers on

150m - 20.13 (13.10, 7.03)

150m - 19.87 (12.84, 7.03)

50m - 6.57

The first set was more tiring than expected, but felt better after that.   The 150s in Adidas on the track were a little faster than 400m pace but slower than 200m pace.  Just working on form, relaxation.  I made some videos for analysis.  Seems like my left leg is more bowlegged than my right, if that is possible.  

On a masters track group, I was cited as a high cadence runner (fast turnover).  I was asked what exercises I do to increase turnover.  The truth is I don't do any.  The little amount of work I do on top end speed, leads me to believe that turnover is generally innate and has to do with fast twitch muscle, strength, and leg length.  They talk about 'cadence' which is strides per minute, (even if the race is well shorter than a minute).  My 'cadence' is about 234 (stride/min) in a 400m race and 270 at top end in a 100m race (4.5 strides / sec), which is on par with elite sprinters, of course elites have far more power and far greater stride length.  According to Dr. Steve Peters, there are 2 general types of sprinters: high knee lift and fast turnover.  Usain Bolt has a slower cadence than I do (257) but is a high knee lift runner, with much longer strides, longer legs.   Tyson Gay has both, a cadence of 281 and high knee lift, that's why he runs 9.69, although he is 6" shorter than Bolt.  Someone said that aging sprinters lose stride length before they lose turn over.   

A little heavier today after eating carbs at a Chinese buffet the other night.  140.6 lbs after workout.

Couples that sprint together stay together.  We're 62 and 63.  Sprinting makes you young.

neg split 400, 100, thoughts on form, the 400

Light day today, nice weather, 73º, cloudy, humid, calm winds.  My foot was sore from yesterday's tempo set so I did a very brief workout.

I also saw a video of my last 100m of my recent race and it drove home the point of how bad my running form truly is.  I made some videos today of my running for study.  It's not like I can do much about it now, but maybe a little.  My basic problem is my bowleggedness, and quasi elliptical motion of my stride, instead of a straight line - forward and back. Looking at me running next to Calvin, who has great form, was such a contrast.  He can run faster due to his form, despite the fact my turnover is faster than his.  

Another thing I read today squares with the fact that my body type is really ill-suited for this race due to my height.   All of the top ten 400m runners of all time are over 6' and there has never been anyone under 6' to run under 44 sec.  (UPDATE 7/5:  This is FALSE. Rusheen McDonald Jamaican record holder - 43.93 is 5'7". Yousef Ahmed Masrahi is 5'9" - 43.93. Lee Evans is 5'11" - 43.86. Larry James 5'11" - 43.97).   Here's the reason according to this article, and why the last 100m has always been hard for me:

Taller sprinters do not naturally have a higher top end speed, but they maintain speed much better, because for short athletes it is very difficult to maintain the high strength required for top speed due to the energy costs to produce that much power, and this then causes them to tap into their lactic system much sooner which eventually reduces the amount of power that is produced at the end of a long sprint.   

So, there you have it.  Couple my 5'7" height with my bad form, and my inconsistent execution, it's amazing I've achieved what I have.  I just work hard and do the best I can.  Being as light and strong as possible helps.   Top masters sprinter Gerhard Z. is my height, but his form is impeccable.  That has enabled him to win so many world championships, even well into his age group.  He's also a PhD physicist and quite smart about his training I'm sure.  Some people are gifted.  I am not.

This was today:

Hoka trainers on

stretches, 100m, drills, bands

Negative split 400m - 64.20 (33.32, 30.88) / 60 sec rest / 100m - 15.07

Was going to do more but decided to save it due to my foot.  Want to do some race pace intervals tomorrow.  It was a good sweat due to the humidity.

Hanging about 140.0 lbs.  Will be a lb lighter by next race.

 

light day, 100s, drills, bands

Gorgeous day, 70º with a N-NW wind.  I didn't want to do too much today, my 4th day in a row on the track, so I did some 100s on turf with the chute and one about race pace on the track.   

I went through my warmup routine and band work twice, before and after workout.  Used the balm, massage gun, and stick to thoroughly loosen up.  No significant soreness after those 2 hard 400s Sun-Mon.  

Hoka trainers on

Stretches, drill, bands, 2x100

Adidas trainers on

4x100m with chute into the wind ~ 15.5 - 16

100m - 13.56

stretches, drills, bands 

The chute runs were actually harder than I expected.  I walked back and ran against the wind each time.  I finished with a 400m race pace 100m and it felt real easy, with the wind.  

Still remarkably light.  136.7 lbs after workout.  Close to my lightest weight as an adult.   

I'm thinking I'll take tomorrow off from running and do a shake out on Thurs at the facility.  Race Friday late afternoon for the Championship.  

When training and racing, it's weird that I have to be sure and remind myself to totally relax when I sprint. It apparently doesn't come naturally, especially in the shorter races.  

I used to run like a caveman, all brute force and tense, especially in all out 60s and 100s.  

Compare these photos... from a 400m I ran beginning of last season to the 60m indoor final 2014...  Amazing I could race at all with that tension.  

 

 

Hiking and biking

Yesterday was supposed to be a running workout but I opted to bike up the mountain instead on Roark's Cove Rd.  I've been feeling that the pubalgia issue is not improving so I'm going to take a break from running for a while.  Going to Fontana Lake to hike the GSMNP for 4 days.  It's a long season and I don't want a chronic injury to persist because it will just get worse... and it's really barely noticeable now, so it's best to get over it.   

Looking back on my blog entries from late 2011, it seems that I did train through the pubalgia injury (which then was much worse) through fall and winter of 2011 and it took almost to the beginning of the season in Jan. for it to be completely gone.  I did a lot of 800s, and foundation during that time.  Even if I don't race til Jan, it's cool.  I've got a long season ahead and three championships, beginning with indoor in March.  So it's cross training for a while and trying not to get fat.  Interesting to read my blog from 10 yrs ago... went from over 150 lbs in late summer down to under 140 by the end of the year and a lot of foundation.  That - 2012 - was the first year I won Nationals in Indiana indoors, ran a 55.90 400m.  

So, looking forward to the boat trip to Fontana on Friday.  Weather will be cool with a cold front coming through Sat morning with some showers, forecast lows are going to be around 40º Sat and Sunday night.  Sat and Sun. highs in the upper 50ºs, but upper 60ºs on Monday and Tues.  Sunny every day except Sat morning.  Will definitely have the canvass up and the heat on.  

speed and blocks

 Yesterday, it was quite warm at the Sewanee track... low 80ºs but felt like mid 80ºs, partly cloudy and calm winds.  I ran a  few 400m race pace sprints and worked on my start.

Hoka trainers on

stretches, drills, bands, massage gun, 2 x100

100m (3 step rolling) - 12.93

100m (standing start) - 12.84

200m from blocks - 26.53 (13.13, 13.40)

Puma spikes on

10x starts from blocks

The pace was just about right for a 400m in my 200m, maybe just a few tenths hot.  Running 12.84 from a standing start in a 100m tells me my speed is there.   

My starts were ok.  There seems to be a sweet spot in the set position and I've found I get more forward lean and power if I have a little more weight on my hands than balanced on all 4s.  Clearly, the first thing to move at the gun is the hands.  That is why I use an aggressive arm push at the start... unconventional but it works for me.  It keeps me from stumbling and keeps me low.  I talked to UK sprinter about this, Pat L.  who is even shorter than me, and told me he keeps his head very low to the ground at set.  

Was 138.3 lbs after workout.

It's Saturday morning as I write this and race day in Huntsville.  Looks to be an unseasonably cool but rainy day.  No telling when I'm going to race but there are only 2 masters/open people registered for the 400m and we've been put together.  If he bails, I may run alone or with the 17-18yr olds.  If I had a choice, I'd rather run alone in my assigned lane 6, than run in lane 1 with the kids. 

Just a tad sore this morning, as a result of not a good long healing sleep... due to the carpal tunnel.  I'm getting a shot on Monday which will get me through Nationals and the rest of the summer and then some, I hope.  I've become aware of how important sleep is in healing.  If I sleep long I also burn more calories... I can lose 3 lbs overnight in a long sleep.  Last night, not.  I probably got 3-4 hrs in two shifts.  So, in a multi-day nationals meet, sleep is important.  I'm racing 5x in 4 days IF I don't run the 100m.  Still thinking I might run the 100m prelims just to have the option.  BUT... it's supposed to be brutally hot in Ames, no chance of rain, sunny and heat index 92-95º, and a bit windy.  

 

blocks, 100s, 200

Yet another glorious spring day and the track was calling.   Mid 70ºs and dry late afternoon in Sewanee.  I didn't want to do much, just some block work with spikes, 3 hard 100s and a 200.

400m warmup, stretches, drills 

50m strider 

Puma spikes on 

6 x block starts  

3 x 100m from blocks - 13, 12.5, 12.8 

200m - 25.8 

100m strider

Soreness from the stairs last week still lingering in my left quad, left hip a bit achy.  No serious issues except I feel a bit 'used up.'   Need to stay away from the track tomorrow, maybe go back on Wed. for a bit.

I really don't know what there is to gain by racing a 100/200 this coming weekend on a poor black HS track ... as I doubt I'm going to post any decent times, probably the usual low to mid 12s/25s.   If it feels ok, I'll go have some fun.   Keep hoping for a breakthrough, but I'm dubious it will happen without a rest and a recycle.   I haven't raced a 100m in 13 mo and just want to see where I'm at.  I feel I can race a 100m without getting hurt.  Discouraging to not have produced anything close to the 24.65 200m I ran indoors.   I'll get there.... eventually.

Meet report - Vanderbilt Black & Gold

Brought my 'B game'.  Really just tried too hard, went out too fast, rigged hard at the end in both races.

200m - 25.17
400m - 56.11

I knew the conditions were good, and this was the best track I might run on til Nationals, so I just misjudged my pace and came up short.  Too fast to sustain.   With the amount of rigging I felt in the 400m (John says I was almost reduced to walking speed by the end)... I'm surprised it was as fast as it was... 56.11 - a time that still would have won Nationals in Jacksonville, faster than any race I ran last yr prior to Nationals.   Leads me to believe I was on a PR pace... until 350m (as many substandard 400s turn out when rigging occurs).    Same deal in the 200m.   I think I often underestimate my speed at the beginning of races, when it feels easy, thinking I should be pushing harder.  Then it bites me in the ass, literally ... in the end.  Those glutes were burnin'.  Running 55.72 last week felt so much easier.   At least I did not finish last in either race (heh - second to last is better than last).

The 200m was really disappointing, coming off an indoor 24.65.   I felt light, fit, confident.   I weighed about 141.5 at race time.   I thought for sure I had it together for a fast race.   I think I was too influenced by the 3 fast guys in my heat (22.5) that smoked me on the turn and led me to run a bit too fast on the turn.  They had me by 10m by the 100m mark.  That's to be expected in a DI meet.  I didn't feel the tightness til about 20m before the end.  That's when I lost time.  I knew it wouldn't be fast.

The 400m started out ok, I thought I was being conservative until I passed the split clock in 25 something.   I came off the final turn shoulder to shoulder with another runner and I put the effort in too soon and was toast in the last 30m.   If I had conserved a bit more down the backstretch, it would have been a better result.    The fatigue seemed to grab ahold quickly on the home stretch.  At 100m, I felt as calm as a walk in the park, my mouth wasn't even open to breathe.   Even at 200m, I felt ok.  Should have relaxed more into the homestretch and expended less effort.   Oh well.   Fortunately, I did beat one guy.

After my races I hung around to mingle and enjoy the meet.   Watched Dave (M45) and John run the 800, talked to a girl from Spain who also ran the 800, talked with an M30 400m hurdler.  Talked with the officials and just enjoyed being a part of it.  That's what it is all about.

Forward
Next meet is 2 weeks.  Its a DIII meet at Berry and they have a new track.  It's not Mondo like Vandy, but may be able to yield some good times.  Then, the next Friday in Sewanee.   I guess I'll dive back into training on Monday.  Maybe I'll do the volume workout that got me primed for Nationals.  It was 600, 600, 400, 400 w/ 3 min rest + 4x200m w/ 1 min rest.  I thought about taking some time off but...  it's track season.... !!!   See how I feel tomorrow.

Tempo 200s / 40s

A light day, felt like I should have done more but it's early in the season.   42º at the Sewanee track - T-shirt weather.  Did a brief tempo workout then headed indoors.

Saucony trainers on 

400m warmup, stretches, drill 

4 x 200m w/ 1 min rest - 30, 31, 31, 31.5 

Saucony spikes on 

6 x 40m from blocks

I worked on my start a bit.  It felt ok but not good enough to probably run the 55m this first meet.  It's a little risky first race to start the season with, although I did it last year and a lot through the season. four 55/60s last season with no problem.  I may scratch the 55m and just do the 400m and maybe the 200m.

UPDATED:
Ed Temple Classic heat sheets are up and I drew the worst possible lane in the 400m - lane one.  I just remembered .. TSU only has 5 lanes for 400/200 races... so they have to use lane one.    My friend John is in my heat and a 'David Jones' is in the previous heat - may be DJ from TX, the second fastest M50 400m guy in US.  I think it might be him because he comes to this part of the county this time of yr to race and is listed as unattached.   Saw him in B'ham last yr.   But, maybe not... common name.    Nice to see Don in the 200m, a fast M45 guy.  Nice not to be the only masters.

 A look at my weird starting technique.

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.

resistance revelations

After studying a bit on rehab and strengthening strategies for my injured hip flexor, I hit the the Sewanee weight room tonight, first time in 4 weeks.  Like any muscle injury, it's the eccentric motion (lengthening / extending) exercises that need to be emphasized in training for recovery.  It led me to believe that I had been using the glute machine wrong or at least not getting completely what I needed out of it.

Eccentric motion exercises seem to alway stress the negative in any lift.  I had been doing these glute exercises with an explosive flex and and a passive extension, not resisting the negative, which is fine, but it was doing nothing for my hip flexors or hip stabilizing muscle groups.  Videos show (1, 2) assisted flexing and resisted extending eccentric exercises.  I think they can be combined by doing an explosive glute flex and fighting the negative back from hip extension and also the opposite; hip flexing (knee up) fast, slow resistance to extension.  The resistance seems particularly effective for the hip flexor when the leg reaches straight - toward extension.

Anyway, when doing the same weight on glutes on the glute/hip machine that I used to do 50-60 times  (320lbs), I do half as many reps and fight the negative very slowly with good form.  Doing this I can feel all sorts of other muscle groups firing, including stabilizing muscles on the leg/hip I'm standing on (not moving).  I still get a decent glute burn and it makes the hip flexors feel great.  Did the same thing with the hip flexion exercise.  With the hip flexion exercises, I could do 240 lbs on the injured side, strong, no pain... just 40 lbs less than the non injured side.

I talked with Johnny about this and he says these injuries are more likely due to a lack of flexibility and sprint form issues than a muscle imbalance.  The glutes will always be stronger than the hip flexors.  Still think the tight thigh wrap during the race may have contributed to my lack of flexibility and to the injury.

The workout left my hip flexor injury feeling strong, much better.   This should get me back soon, too bad I can't get to this machine more than once or twice a week.  I'll continue with bands.  This is exactly what I need.

I think I'll hit the track Mon, Wed, and Sat this week.  Looks like really nice and cool weather.

Dynamic stretches 

2 x 25 glute flexors w/ 320 lbs 

3 x 15 hip flexors w/ 280 lbs R, 240 lbs L 

1 x 15 w/ 130 lbs adductors and abductors

Drills, spikes on for some long speed

I spent a lot of time today at the Sewanee track.  It was a little warmer today, mid 40ºs so it felt more comfortable than previous days.  I spent a lot of time on drills.  Did about 10 different drills ... everything from A marches to leaps and bounds.  The so-called "majorette" I found particularly good, really firing the hip flexors and tiring!   I need work on this muscle group.   After a good 20 minutes of form drills, I was sweating.... I rested and was ready to run fast, but not 100%.   So I put the spikes on and did some long quality sprints.  First time in spikes since the meet.

400m warmups, stretches, drills 

and more drills 

Puma spikes on 

400m - 57.5 (27.5/30) 

300m - 42.5 

200m - 27 

3 x 60m

I was happy to beat my goal of 58 in the 400m.  I intended on 28/30 splits but did a slightly better on the front end.   I did some video of my short sprints.   I'd like to increase my knee lift and stride length.  I don't know what I can do about my natural running gait where there seems to be a separation in my thighs at footstrike.  Osafa Powell sort of runs like this too, so I don't know if it's really a bad thing.  More experimenting and study to come, but I know that significant changes aren't likely to happen.  I run the way I run.

It seems that the Vanderbilt Commodore Invitational is open to unattached, at least now, Jan 16-17. No guarantee of entry but I sure would love to run all 3 sprints on that beautiful 300m indoor Mondo.
So, I put it on my tentative schedule.

200s, form

Chilly day on Tues at the KCD track, cloudy about 38º with a light breeze.   I trained in long tights. After watching my poor form on video I decided to do a light workout and work on form.   Still a small lingering groin soreness from Saturday's 3 races but no problems.

It seems that my problem is the backswing of my legs.  They don't go straight back, they tend to cross the center line of my back and go off to the opposite side, sometime a lot, resulting in an inefficient bowleggedness, unnecessary hip rotation, and presumably, a shorter stride.   Maybe it's the fastest way to reach maximum turnover for me?  I don't know, but I'm going to work on it.  Sprinting down the stripe and concentrating on keeping the legs moving in a consistent plane on each side is what I did today.  I actually ran faster than I intended.

Saucony Ride trainers on 

400m warmup, stretches, drills 

4 x 200m - 28,28, 28, 29  (walk 200 in between)

Doesn't look like much but was feeling the pump after the third one.  Good thing I got on the track today, I've enjoyed visiting the Pie Kitchen everyday for breakfast, pie and ice cream, 'breakfast of losers.'

I liked this quote:

"Everyone eventually grows older, at sometimes a faster rate than others."
     —President Obama, on Colbert Show