Plan for the week 5/16-21

I'm still a bit sore on Sunday evening from the three sprints races on Saturday. I don't think I can can progress this week enough in my training to increase my 400m time by Saturday's Huntsville meet, so I'll concentrate on the 100m and 200m for this upcoming meet and this week's training. I need to remember Dirk's Commandment IX. on staying injury free:

IX. Thou shalt not get carried away by an exceptional race and immediately plunge into a higher level of training

This is exactly how I've been hurt a number of times ths season. It was an exceptional race not so much because of my time, but because I ran three sprints without any strains or injuries: 100/200/400m.

It's an unseasonably cool week so evening training looks good. Here's a plan:

Mon - light running workout, something like 2 x 200 and 2 x 100 at 70% - lots of warmup, dynamic stretches and drills

Tues - strength. Plyometric leaps, stadium stairs, maybe some block starts with resistance belt and a few short sprints.

Wed - resistance bands and core work

Thurs - 300 with negative splits on each 100, 200s, 100s, 50s - reps slow to fast 75-90%

Fri - 4 or 5 block starts, light running workout at 85%, emphasizing form

Sat evening competition: 100 and 200m

Or something like that...

Nashville District Senior Games

Three Golds

I was nervous about my first 100m race since the hamstring injury in the 100m at Vanderbilt on 3/26. It was a rainy day and I took my time warming up but the heats ran so slow, it seemed my warmup was fatiguing me before I got started. Unlike Chattanooga District Games, there was some competition. Last year's 100m winner was there and also another tall fast guy who took the lane next to me.

100m

My start wasn't steller but the race felt great! No strains or pulls and a decent time: 12.15 (h) -which would convert to about 12.38 FAT. Considering my training has been very cautious and not very rigorous, and the fact that this high school track wasn't the best and it was raining, this time was encouraging. Once I start to do more power work, plyometrics, and maybe some overspeed training, I hope to get my time close to that Holy Grail of 'the 11's.' As I said, there was competition. The guy next to me (about 6'5") was suprisingly right out of the blocks with me, but I pulled away from him at 40m. Two guys tied for second, including last years State Gold Medalist at 12.97. I won the 100m by about 9 meters over the second place finishers. The state record of 12.32 FAT is within reach. Interesting to note that at my best in highschool I ran 11.1. Today's 12.15 means that I've retained 91% of my highschool speed ... from (OMG!) ... 33 years ago.

200m

I had a middle lane in this race and saw no one after I made up the split. 25.22 (h) would convert to about 25.48 FAT. This would be under the state record of 12.7 - the easiest one to get. I didn't feel exceptionally strong coming down the last 50m.

400m

I added the 400m as an afterthought. I didn't originally intend to run this but I did it for the workout. 58.06 (h) is the slowest 400m I've run it in 4 races and I felt really weak coming up the home stretch. I'm definitely not in condition to do a 100/200/400 triple right now. I have not done the ball-busting interval work necessary to maintain long sprint fitness. And let me tell you, that type of fitness disappears very quickly ... it's week to week.

My weight was a lb heavier than I like to race at: 137. Now that I'm healthy, time to recover and get ready to bust ass. Got to be cautious because it's usually the first workout after a meet where I strain something.

It looks like my next event will be another hand timed race in Huntsville, AL next Sat. evening. Maybe one good hard workout by mid-week. Long sprints Monday.

Pre race day 5/13/11

Today's light workout at 6:30 am was just to remind me I can run. I did a few short sprints at about 85% effort and was reminded at how little is gained in terms of speed between 85% effort and 100%. My times were pretty fast considering the low effort:

800m jog, dynamic stretches and drills

Asics Spikes on.

From the blocks:

200m - 26.5

2 x 100m - 13.5

2 x 50m

Weight is on target 136.4. I need to go to bed under 138 and I'll be light and fast in the morning. Pre race day I eat usually just Hammer Gel, Spirulina protein shake, soy milk and maybe a few nuts. Eat a lot of fruit, prunes, fish, and green vegetables during the week.

Everything felt good and I feel ready to blast my first 100m race in 2 months. I felt a little fatigue at the end of the 200m which reminds me that my long sprint fitness level will disappear very quickly if I stop training for 400s. I just wish I could get rid of this neck ache - (the kind you get from sleeping wrong), it's been a minor annoyance for 3 days.

I hope tomorrow's Nashville Senior Games meet isn't postponed due to weather. If so, it could be difficult for me to do it. I need the workout so I'll probably run a triple 100/200/400 tomorrow if I feel good after the 100/200.

I was disappointed to learn that the Huntsville USATF Metro Track Meet on 5/21 may be cancelled. It would have been my only opportunity for an FAT time before the SE Regionals.

There is another all-comers meet that same evening in Huntsville I can run in but I believe it is hand timed. Trying to find out more info.

Southeastern US Masters Championships - I'm booked!

I'm booked to compete in the June 11 Southeastern US Masters Championships in Raleigh, NC.

A long way to go and a lot to spend for one track meet, but thanks to some partial sponsorship from Dad, I'll be there to hopefully run all three sprint events.

All sprint events are on Sat. and each are about 60-90 min apart in this order:

100m, 400m, 200m.

Last year, there was no one in my age group that could beat me in the 400m, but you never know who might show up. I should get a chance to run against the great Oscar Peyton, a the 2nd ranked US sprinter in the age group above me. He'll kick my butt for certain.

It should be a nice way to break into the Masters track world since there will be an awards banquet. There are a number of awards, cash prizes and medals to be given.

This will be my last opportunity for an official FAT time before the big July Championship meets six weeks later: the TN Senior Olympic Finals and the Masters National Championships. It will be the only USATF meet I'll get to run in June due to conflicts with guitar events.

Thurs. - out of the blocks

Today, I did short sprints for the first time in a while, everything out of the blocks.

Tommorrow the Sunbelt Championships start at MTSU and there were a number of guys working on details within the track stadium. A girl was there running 800m intervals. I was there at 6:45 am.

I forgot my watch today but I did everything about 80-85%:

After the usual 800m, lots of dynamic stretches and drills...

I tried my backup competition spikes: Asics Japan Lite-ning 2 that I got on Ebay two months ago.

2 x 200m

2 x 100m

2 x 50m

All from blocks. It felt great. No strains or issues. I should be ready to run my first 100m in 2 months on Sat. at the Nashville District Senior Games. Looks like it will be cooler and possibly rainy.

My weight is good - 137.6- but I need to eat carefully to be at my track weight of 136 on Sat.

I wish they'd call it the "Masters Olympics." 'Senior Olympics' sounds like a joke - old guys trying to be athletes .... (I won't even wear their T-shirt). Again, I hope some former college track star shows up to give me a whoopin'... but more than likely, I'll be running alone again. I might just do the 400m too for a workout since it is last.

I forgot to mention one act of pathetic theatrics I saw at the Chattanooga Games... A guy in his mid-50s running the 200m, wearing a sweatshirt no less, did a belly flop 5 meters before the finish line, I was standing right there at the finish line. His glasses came off, his face hit the track and he cut his chin. It almost looked like he did it on purpose. Getting up with a little blood on his chin, he muttered something about his 'training not being enough' and when he got to his feet, I encouraged him to finish the race. He did. It was pathetically entertaining.

So goes the Senior Olympics...

Another day in paradise - summer weather light workout

Today was supposed to be a non running day but I started with a mile warmup jog and sprint-jog, sprinter school drills, leaps, lunges, and then I did a few starts from blocks in my drive way.

Feels good!

I've added pool leg whips to my resistance work. I can work both hams and quads since I get resistance in both directions.

My weight is back where it should be, 137.8.

Running workout tomorrow. Need to hit the blocks more.

Meet schedule for May-July

Searching for meets to enter in June, I'll miss the KY, AL, and TN USATF Masters meets due to guitar events. Dammit!

Also, it kills me that I can't go to KY Bluegrass State Games because here are the meet records in my age group, all quite old. I could have all of them:
400m 57.41 (1991)
200m 25.81 (1991)
100m 12.56 (1985)

But... my damn Guitar Festival is that weekend - June 4.

I can't find any meets to enter after May 21 in my area so I'm considering flying to Raleigh, NC for the SE Regional Masters Meet. If I do, I'll run all 3 sprint events. It would be my last opportunity for an FAT time before the TN State Games and Masters Nationals.

Here's the rest of my season (updated):

• May 14 - Nashville District Senior Games (hand timed): 100m and 200m
• May 21 - Huntsville, AL - Harry Williams All Comers Track Meet 100m,200m,400m
• June 11 - SE Masters Regional Championships, Raleigh, NC (USATF): 100m, 200m, 400m
• June 25 - AL State Games: 100m, 200m, 400m
• July 23, 24 - TN Senior Olympic Finals (FAT): 100m, 200m, 400m
• July 28-31 - USATF Masters National Championships: ?????

I don't know what to run on the Nationals. It looks like I may have to choose between the 100 and 400. The 400m Final is scheduled just AFTER the first round of the 100m. I could sign up for all three and drop the 100m if I make the 400m final. But if I also do the 200m, it is a four day event:

Thurs: 400m

Fri: 100m prelims, 400m final

Sat: 100m final, 200m prelims

Sun: 200m final

My goal at the Nationals is to make the finals in one event. I am pretty much untested in the 100 and 200m so the next two meets will give me an idea if I have improved.