brief speed work

Was 32º but sunny and calm late afternoon at the KCD track.   I'm amazed at how much better it felt today than Monday, even though the temperature was about the same.  Sunny, dry, and no wind makes all the difference.   Still I wore the long tights.

Did three up tempo long sprints today.  The first one a bit gingerly, then the second one closer to race pace.

Saucony trainers on 

600m warmup, stretches, drills 

2 x 300m - 44.5, 42,5 

200m - 28

Did resistance last night and felt a tiny strain in lower ham when doing high box jumps.   Felt it today but it is minor, should be good to go for Sat.'s meet.  

And... I'm definitely in Saturday's Vandy meet.  I'm on the heat sheets for all three sprints.   I drew inside lane (2) for the 200m and 400m.    In a meet like this, it will be good.  More turn to run, but at least ... as my Dad says, "no one passes me."

2 and done

A nasty day, just above freezing, windy, wet.  I wasn't going to do anything today but I got restless.  So, I hit the KCD track late in the afternoon.  Did a couple long sprints and called it a day.

Saucony Ride trainers on 

800m warmup, stretches, drills 

500m - 83 

400m - 65.5

Felt slow, and made me think I'm not ready to race a 400m, especially in this weekends Div I meet.  Probably will anyway if they let me in.

2 x tempo

2 short tempo sessions and then some.  In long tights at the KCD school in KY, cold, mid 20ºs but sunny and not much wind.

Saucony Ride trainers on 

2 x 3 x 300m w/ 2 min rest - (48, 48.5, 49) and (48, 49, 50) 

200m - 28.5 

100m strider

2100m total.  The last 300m of each set was 'earned'  while the first was not bad.  Tried to push it a  little faster than when I run sets of 4+.    Tried to keep at 48 but slowed toward the end of the set, still fairly consistent.
Looking forward to warmer weather.   Weather looks bad the next two days but will try to get out Monday.

starts - indoor

Nice to be inside tonight on the Sewanee indoor track. After a thorough warmup, I did about 10 starts from blocks and about 30 - 40m sprints to full speed.

I did some videos.   Seems like my weakest point is reaction and quickness to the first step.  The bunch start is similar in activity to the squat jumps I do, but I need to perhaps reduce the weight and just work on quickness.  It takes me about 0.4 sec from first movement to first step.  Add 0.25 reaction time and that is the better part of one second to take one step.  Need to be a bit faster, especially for the 60m and 100m.

I wrapped the thighs with 6" ace compression rolls and it felt great.   The compression gives me confidence and protection and I feel fairly invincible to injury when doing full power stuff like this.

I also did a few sets on the glute machine.

600m warmup, stretches, drills 

2 x 40m striders 

Puma Bolt spikes on 

10 x 30-40m from blocks 

Saucony trainers on 

2 x 40 w/ 240lbs - glute machine

speed endurance

Long sprints at 90% with recovery at a pleasant day at the Sewanee track.  Just warm enough and sunny with light winds to run in short tights and a T.  I did retreat to track suit and gloves in between reps.  Amazing that just 3 1/2 minutes of sprinting can be this fatiguing.  It was draining.

Saucony Ride trainers on 

600m warmup, stretches, drill 

2 x 400m - 60, 60.5  (~ even split)

2 x 300m - 43.5, 44.5

This will be the last outdoor workout til this weekend due to a cold snap.  Supposed to be below 24º the next 2 days (lows tomorrow near 0º).   I'm planning to hit the indoor facility the next 2 nights.   Tomorrow for weights and Thursday for short sprints.

144.6 lbs after workout.

300 tempo repeats

I sat in my car at the Dean Hayes track waiting for the light rain to subside on a breezy 45º afternoon.  Today, I did the workout I had intended at the Villages, but this time I paced better and did not get sick.

Saucony Ride trainers on 

400m warmup, stretches, drills 

4 x 300m w/ 2min rest - 48.5, 49.5, 50, 49

The last one was pushed really hard, the others were nominal.  I could not have done another at the same pace with 2m rest.  Overall, not a killer, but good maintenance.

It kills me that my hot tub is out of order this time of yr.   Hope to have it back up later this week or next.

Getting my diet back in order, but a ways to go to get to race weight.  Probably will take all of the next 2 weeks.

146 lbs after workout.

back in TN

Got to the Dean Hayes track at MTSU with an hour of daylight left.   Back from FL, don't know why I left.   It was 45º, damp and dark on a wet track.   Has been 3 days since I did anything but walk so I put some quantity in.   The workout took an unexpected twist.  I did a very brief warmup and hit it, not wanting to run real fast.

Saucony Ride trainers on 

400m warmup, stretches, drills 

600m - 1:44 

500m - 86

5 x 200m - 28-31

Everything felt fine, glad to be rid of knee pain.

Was planning to the ladder 400, 300, 200 ... but, right after my 500m, some guy was asking me to let his daughter in, so I did.   She was a freshman on the Samford (AL) track team, a pentathlete, sprinter/jumper.   Very well built, blonde, beautiful and cocky.   Apparently, she was on the TN State HS championship 4 x 200m relay.   I chatted with her dad who was a few yrs older than me, and was walking the track with his recent new knee.  He complained MTSU wouldn't offer her any scholarship money so she went to Samford on a full ride.   While she was warming up, I recovered from my long sprints and asked her what her workout was.  She said 8 x 200m (she only did 6).   I asked her how fast, and she said 34ish.  Too slow for me so I asked her if I could run behind her, she said ok.   I counted 4 seconds and took off behind her, passing her at the top of the straight every time.   We walked the 200m in between, chatted.  Afterward, I guess it may have been an imposition to run with her but I enjoyed it anyway, nice to see another athlete on the desolate track.

A decent quantity workout.   Happily, not too heavy.  146.3 after workout (but it's 7 pm and haven't eaten today).