Speed endurance ladder

Warm and humid on the Dean Hayes track tonight, 76º with a dewpoint of 70º, steamy after a rain, but mostly clear and beautiful.   Did a speed endurance ladder, everything 80-90%.   Happy to say, felt no sign of my previous injury.   Just a usual bit of ankle soreness, (from my refusal to train running the opposite way around the track).

Saucony Triumph trainers on 

600m warmup, stretches, drills 

600m - 1:45 

500m - 83 

400m - 62 

300m - 43 

200m - 28

The 300m felt pretty strong.  Took ample rest in between.  A good 2000m workout.  I think I'm ready soon to get the spikes on and start picking up the tempo and do some short work, blocks, turn work, event runs.

I should have entered the Sr. Olympics Nationals in early Jul., might've won.  So, I may do the Indiana USATF Assoc. meet on July 11 instead, my first official M55 meet.    

About 143.5 lbs after workout.   I think I could be a tad lighter.

In the glow of the setting sun ... of my life.  

400s+

Perfect spring evening at Sewanee, 70º and as usual, had the place to myself.   Rarely do I ever quit in a series of tempo intervals but I did last night.   Quitters never win.  Doing my usual 4x400 workout with 2 min rest and I bailed halfway through my 4th 400m, since I was dragging so much.   I rested and later did a much faster 400m.

Saucony Triumph trainers on 

3 x 400m, 200m with 2 min rest - 68, 69, 75, 37 

400m - 62 

100m, 50m - striders to 90%

I'd been taking 2 days rest in between track workouts and that has been good for my injury, but has left me in substandard 400m shape.   I'm doubting that I'll be in sub 56 400m shape in 2 weeks, especially having done no serious short speed work.

At least I left the workout feeling strong and healthy.  My last short sprints were a test to the injury and it feels fine.  I'm going to keep on the track-weights-rest schedule next 3 days.  Next week is super busy with guitar fest with Wed-Sat packed all day and evenings.  Only my early mornings are free.  Would much prefer evening workouts but I'll do what I have to do.

300s / 200s

A short workout today at the Sewanee track, low 70ºs and humid with occasional mist at sunset.  The weather is changing, a cold snap coming in will make for some great training weather and I'm tempted to go out again tomorrow with the temps in the low 60ºs.   But, I know the injury is not 100% gone so, I'll probably wait til Friday and do weights tomorrow.   17 days before the first 400m race and I think I'll be fine.

Saucony Triumph trainers on 

400m warmup, stretches, drills 

4 x 300m with 2min rest - 49, 48, 51, 49 

2 x 200m - 27.5, 28 

100m - 14

Tried a quick acceleration 100m from a starting position, felt ok.  Still haven't let it fly yet at 100%.  Maybe in a week or so I'll start testing it.  Been really hammering the hip flexors and core with resistance.

confidence builder

Brief speed work at 90% on a warm humid night at KCD track, mid 70ºs.  Finally, progress ... feeling just about 'back'.   Fastest sprints since injury and everything felt fine.  Didn't push it to near 100% but kept it loose and smooth.

Saucony Triumph trainers on 

400m warmup, stretches, drills 

400m - 60 

300m - 43 

200m - 27.5

I think with another few weeks, I might be able to come out of blocks and race a 400m.  It seems that workouts organized in this order: track - weights - rest, works best....with weights after the track workout on the same day or the next.

In addition to the foam and pvc rollers, the tennis ball has been really great in getting the hip flexor loosened up.   Unfortunately, the 2 weeks before my first 400m race on June 6 are some of the busiest of my year and it will be hard to get workouts in.  I think I'll be ready for a 200m in 5 weeks at the TN State Games.

more 600s

Warmer and sunnier than I like it for a workout this morning at MTSU, upper 70ºs and sunny with a breeze.  I met John W. for some 600 repeats.  John is a 2:04 800m guy and he is in good shape.  He was doing 7x600m today with a 2:10 rest, so I ran on his 1st, 3rd, 5th, and 7th rep giving me 6 min rest.   He still smoked me, running all his reps under 1:50.

saucony triumph trainers on 

400m warmup, stretches, drills 

4 x 600m w/ 6 min rest - 1:52, 1:52, 1:55, 2:00 

striders on grass

It was hard.  Tried some fast striders on grass to test the injury.  Yep, still there.  Hard to know if it's sore from all the resistance work or from the injury itself.  Gotta be patient, but damn ...it's been 7 weeks.  143.4 lbs after workout.

600s+

Perfect cool day to train in Sewanee, 66º and dry in late afternoon.   I'm going to miss evenings like this.   More volume work today, but a bit slower with less rest in between.

Saucony Triumph trainers on 

400m warmup, stretches, drills 

3 x 600m w/ 4-5 min rest - 1:45, 1:54, 1:55 

400m - 62

I guess I'm in ok shape if I can turn a 62 sec 400m after 3x600m.  Should be ready to race a 400m in 3 1/2 weeks.   Thinking about racing another 800m in 10 days.   Tempted to give the 400m a go but don't want to rush it.  Almost there but not quite.

quality foundation

To avoid the heat of the day, I arrived at the Dean Hayes Track at 6:15 am, just after sunrise.   It was 60º when I got there but up to 70º an hour later.   Doesn't look like much on paper but this workout was tough and left me shaky.  Hard to stay in good running shape with 3 days off in between workouts and no real speed yet.

Saucony Triumph trainers on 

400m warmup, stretches, drills 

2 x 600m - 1:42.5, 1:48 

2 x 400m - 64, 62.5

I thought I'd do 'a bunch of 600s' today..... yea right.   I was ready to quit after the first one.  I need to find a spine if I hope to get back in 400m shape.  Even though I took generous recovery in between these, they still kicked my ass.   Maybe because I didn't sleep enough last night, woke up at 4, had weird dreams, been eating poorly, and not enough food.  Mostly because I just haven't been on the track that much.  I will say the injury is pretty much gone, although i didn't push it except a little on the last 400m.   Felt fine though.

Ran into a Kenyan 5k guy, he said he was going for a 40 min run before his workout... which he said would be 20 x 400m at about 66.  Geeez...  20.  I was amazed at how long his lower leg was compared with mine.  Now that is a workout.

Even though I'm very light, I don't feel in great shape.  But, it's better to be light than heavy.  142.4 lbs after workout.