long sprint speed in spikes

My 4th day in row out, and as usual, the weather was perfect, 68º at sunset in Sewanee.  Hard to believe it's supposed to be 90º the next 4 days, since it was 54º this morning.  I hope it doesn't get that hot.  I'm definitely not used to it.

Saucony trainers on 

300m warmup, stretches, drills 

2 x 50m striders 

Puma spikes on 

2 x 40 from blocks 

300m - 40.5  (26.2, 14.3) 

200m - 26 

400m - 58.3 (28.5, 29.8)

All sprints were from blocks on the 400m start lane 5.  I noticed in the 200m, I was carrying to much tension in my face and upper body, so I ran the 400m without complete recovery and a little relaxed, about 85% on the first 200m.  After the 300 event run, I was going to do a 4x200m tempo workout, but I decided I needed more speed and form work.

After the 400m, it was almost dark and cooler...  it was real hard because my heart rate was still close to 130 when I started.   I thought to myself, "do I really want to run a 400 in 95º heat on Saturday?"   I hope it doesn't hurt so much that it breaks my psyche and leaves me gunshy... I'm definitely not in peak shape and not climatized.  But, I'm relatively healthy considering an active week, and not much in the way of aches and pains.  143.1 lbs after workout.

A few funny things at the track today... just as I was preparing to park in my usual place behind the bleachers near the start, I saw a pair of skunks milling around, then decided to park elsewhere.   I saw my music college, Cesar the conductor, doing his 'workout'... which consisted of walking around the track twice, flexing his elbow on his conducting arm.   Helluva a workout.  I'm probably old enough to be his dad.

Weigh in - masters athletes keeping their workouts secret?

I know there are regular readers of this blog.  I've been doing this for more than 5 years now.  I am completely self coached and my workouts are what I think works for me, and are sometimes unconventional.  For example, the 2x600, 2x400, 4x200 all with limited rest intervals just 11 days before indoor nationals was way more volume than masters 400 guys would do.  But it worked.

Recently, a couple of elite women masters told me their intention was to keep their workouts secret so as to 'not give their competitors an edge'.  One of them explained to me that it was her coaches desire, and I can surely see that if he were being paid for his workout program.  The other I think is self coached like myself.

I polled some elite masters on this subject... one responded that she would be happy to share workouts if asked, but to each his own.  One referred to the sharing of workouts on the Masters Milers FB page... where some share and some do not.

To me, I think it is an irrational fear that someone is going to beat you because they learned something about your training.

My workout regime is tough, I wouldn't wish it on anyone... and it's all come via trial and error.  A long to short approach.  There are plenty of workout grids out there, like those of Bill Collins, Clyde Hart, etc...  Why would someone think their workout was such a 'magic pill' that they wouldn't want to try and help others?  Seems odd to me.

I'd like to know your opinion on this subject, and if this blog has been a help to you.  Thanks.

I'll add more responses when I get them below.  I'm asking mostly world elite masters this question, national and world champions.

Comments UPDATED:

A world champion weighs in:

 "I think it is very childish, I believe in an open exchange as your blog supports and believe in a sport like ours where there are no monetary rewards, its nuts."

Another athlete (not track and field) comments:

 "I think they think way too much of themselves if they think it matters and would help others... now your [other] friend is being respectful of the relationship with her coach and I think that is ok. Coaches are by nature control freaks and if you have one, you pretty much need to buy in all the way."

split 400s

Third day in a row doing a running workout, which is unusual.   The weather remains amazing, 68º at sunset and dry in Sewanee.  

These split 400s were at 90-95% effort, so they hurt.  Took time in between.

Hoka trainers on 

300m warmup, stretches, drills 

split 400: 300m / 1m rest / 100m - 41.5, 14.5  

split 400: 300m / 1m rest / 100m - 41.2, 14.5

The first 300m was run from the 400m start - curve/straight/curve.  The second was from the 300m start - straight/curve/straight.  

Not too slow considering not in spikes.   I think I could break 57, but we'll see if I can handle the severe heat.  May go out tomorrow for something brief.  Not trying to peak for this meet, still have work to do.  

Hills, resistance

Felt good today and wanted to do something, so I went out to the track, did a warm up and striders, then some hills.  Perfect 70º and dry at sunset.

Saucony trainers on 

300m warmup, stretches, drills 

2 x 80m striders on grass 

6 x 200m hill sprints - 28-31

I paced this hill off, seems very close to 200m.  I just ordered a measuring wheel so I can be more definitive about my hill sprint distances.  I did use my timer this time.  Times seemed appropriate for a 200m hill.

Conditions for Saturday's meet look rough... mid 90ºs with the sun beating down.   I ordered a small sun shelter tent, hope it comes it on time.  An all ages meet, I could be out there for a while.  I have no idea what kind of shape I'm in, so anything sub 57 would be good for a first outing in a while.

I probably should take tomorrow off from the track but the weather has been so seductive, maybe I'll go and do event runs the next 2 days and take off Friday.

Blogging workouts
I was a bit taken aback when I asked an W50 female elite sprinter what her workout was, and she said, "Why do you want to know?" and "don't tell anybody... I don't want my competitors to get an edge."  Shheeesh... it's not that her workouts are even remarkable.  Hell, I've been blogging my workouts publicly for 5 YEARS.  If my workouts can help or inspire, great.... although some of these I wouldn't wish on anyone.  I've always wondered why female 400m masters don't seem to run 400s that are appropriate to their 200 times.  For example, some that regularly run 28s in the 200m are not breaking 66 in the 400.  Whats up with that?   I think most masters women have a lower pain tolerance for training for a race as brutal as the 400.  Frankly, I don't think most masters women are willing to work as hard as men.   Maybe that accounts for the discrepancy.  However, I have been known to overtrain.

tempo 300s, 200s

Volume tempo workout Monday evening in idyllic Sewanee.  Dry and calm about 74º at sunset.   Feel pretty good, healthy with the lower volume this week.

Hoka trainers on 

400m warmup, stretches, drills 

4 x 300m w/2 min rest - 46.5, 49, 50, 52.5  

4 x 200m w/1 min rest - 29.5, 31.5, 31.5, 31

It was really hard.  I started the 300s a bit too fast and that set the tone for some real suffering.  Still, my times are a bit slower than I was running last year at this time.  My weight is good but I feel a bit soft and need some resistance work tomorrow.  142 lbs after workout.

Looks like I may race this Saturday in KY.   I wish they'd post the schedule.

400 repeats

Summertime weather, humid with an approaching storm at the Dean Hayes track, all set up for tonight's pro meet - the Music City Distance Carnival.  I dragged out my elder colleague for a workout, although we didn't run together.  I wanted to run even or negative split 400s at 85%.

Hoka trainers on 

400m warmup, stretches, drills 

3 x 400m - 61 (31.5/29.5), 66 (32.5/33.5), 63 (32/31)

I did the second 400m with about 5-6 min rest then a storm hit.  I went out after a nice rest after the storm for one more on a wet track with a lot of standing water, ran in lane 7 to avoid most of the puddles.  

Tonight, I've arranged not to judge the guitar competition at MTSU so I can go out and watch some of the pro race - the Music City Distance Carnival on my home track.  Both events are going on simultaneously. 

Brief speed w/ the ladies

Hot and very humid at the Dean Hayes track on Thursday morning.  I got out there and warmed up, and noticed coach Keith and three 800m women starting a set of 200s.  I watched them run one, Keith said they were going in about 27 ... sounded fine, not too fast.  I asked him if I could jump in and he said sure.

They were doing 6 and I planned on doing 4 or so.

I asked the ladies if I could join in and they said, 'ok, take lane 2.'   To make a point, they blasted the next one, the leader running it in 25 flat.  Me, in my Hoka trainers and them, in racing spikes, I managed to stay in the pack in 26.2.  The next one we ran slower, about 27 and I was pretty toasted.   Wasn't used to working out in the morning and dealing with the intense heat and humidity.   So, I skipped one, and ran the last one with them.  As we lined up, Abike from Nigeria said something like, "you're a man, lets see what you've got."  To make a point, I ran it at near full effort, finished in front in 26 flat.  I guess we're all competitive, that's why we do it.   They ran 6, I only could muster 3 at that effort.  If I had my spikes, I probably could have done one more.  But, it was a good workout.  I needed to run fast.

Hoka trainers on 

400m warmup, stretches, drills 

3 x 200m - 26.2, 27, 26

These ladies will be racing the 800m at the Music City Distance Carnival, the area's biggest pro track meet at MTSU.  I've made arrangements to get out of a school obligation to see the pro 800m race with MTSU Kenyan sensation E. Rutto and Olympian, Duane Solomon.  Should be great.

MTSU Lady Raiders - representing Uganda, Ghana, and Nigeria...