Went out today in 90º heat index to warmup, get sweaty, stretch, and burn some calories.
Hoka trainers on
stretches, 100m, bands, drills
500m - 90.30 (~73, 17.30)
Felt fine. Ran the opposite direction on the track. Not as light as yesterday which was probably mostly water loss due to being out longer.
138.9 lbs after workout.
Race tomorrow in GA.
I was out during the hot part of the day, still not real hot by southern standards, about 86º, heat index low 90ºs. Not as hot as last weekends meet but the sun was strong, and both the track and the turf were too hot to walk on without shoes. Light SW winds, humid, mostly sunny.
Days like this toward the end of the season, I do a few dynamic stretches and slowly run a 100m on the turf and it feels like there is no way I'm going to be able to run fast. But once the warmup is complete, the sweat is dripping, the spikes are on, the speed starts to flow ... unexpectedly.
Today was the first time since April I think that I had both spikes and blocks out. Today, no rolling starts, everything from the line at approximately 400m race pace and a bit faster. Nothing all out 100/200m race pace.
Hoka trainers on
stretches, 100m, drills, bands, 50m
50m (crouch start) - 7.11
Adidas trainers on
100m (crouch start) - 13.26
3 x starts from blocks
Adidas Prime SP2 spikes on
3 x starts from blocks (.201, .193, .180 reaction times - Sprint starter app)
200m from blocks - 26.29 (12.93, 13.36 / 6.72, 6.21, 13.36)
Nike Maxfly spikes on
200m from blocks - 26.65 (13.26, 13.39 / 6.82, 6.44, 13.39)
Hoka trainers on
100m stride
I dragged out the uncomfortable Maxflys along with my racing Adidas. They both performed well. The second 200 was more where I should be for 400m race (add .25 for reaction). About 27.0 - 27 low. The first was too fast, it would a huge risk to go out in mid 26. My championship 200 split from '21 was about 26.8.
Kind of wish now I signed up the the Master Exhibition at Hayward for USATF Championships now that I'm watching it (started today), would definitely been accepted, slowest was 26.36.
After the 2nd 200m I put the Hokas back on and was going to run a 300 or even a split 400, but after 100m I quit due to foot pain so I called it a day.
I really really need to get my head together and relax if I'm going to take it out fast. I mean anywhere in the low 27s. Sub 27 would be certain death, I'm sure. I feel like I should have done another killer tempo workout this week but so it goes. Nationals start 2 weeks from today. I'm expecting to have 2 races before then. Tis the season and here's an indication:
137.4 lbs after workout. Lightest I've been all year I think.
Blessed shade.
First day of no running in 5 days. Swam across the lake, did some squats, pullups, pushups, core work.
Got bumped to 6th in the World Rankings, the Belgian / Netherlands champion ran 58.75. Might be a good goal for this weekend's race. Frankly, I'd be lucky to remain in the top 10 by season's end. European Masters championships aren't until late Sept. Sure would be great to go.
Sat's meet is another huge youth meet. I'll probably be the only racer over age 25 there. In my open division, just me and two 49-50 sec college guys. Hard to know when I'll be racing.
Due to possible evening music rehearsals and to get a little heat training, I'll go out in the hotter part of the day tomorrow. It's been forever since I did any blocks, acceleration, or max velocity stuff so tomorrow I may hit that a bit if it feels ok.
Shawn sent me my Sat. finish photo from the timer. Looks like 58.96 to me. Surely my torso hit the line .001 before this photo.
The fourth of July.... actually my 5th consecutive day on the track, including race day and some light days. I decided to do some race pace stuff and focus on form and relaxation. Pretty satisfied with the times. 1100m of volume, all race pace.
Hoka trainers on
stretches, 100m, bands, drills
100m - 13.26
250m - 34.68 (13.09, 14.07, 7.52 / 27.16, 7.52)
250m - 34.79 (13.12, 14.08, 7.59 / 27.20, 7.59)
Adidas trainers on
300m - 42.50 (13.50, 13.93, 15.07 / 27.43, 15.07 / 34.59, 15.07)
200m - 27.38 (13.22, 14.16)
My feet were hurting by the last rep, and all my 250s - including the fastest one enroute to a 300, were all consistent within 0.20 sec. The slowest one #2, actually felt the best and the most sustainable in terms of a 400m and took the least time to recover from. #2 felt way easier than #1 but was just 0.11 slower. Form and relaxation better on #2. Such a fine line. #2 was 34.79 = about 34 flat in spikes, so about 42 ish 300m pace, 16.5 for the last 100m would be doable = 58.5. So about where I should be. When I was running 56s in 2021, I was hitting the 300m in 41 low. I did this same workout end of May '21 and was about 0.6 faster on avg then. By June of '21, I was throwing down 57s in training. I still think sub 58 is not out of the realm of possibility for me by season's end.
I did notice that the Adidas trainers were a bit faster than the Hokas but the Hokas are better protection. My feet were feeling it by the last sprint. I definitely need a day off from the track tomorrow. Hopefully I can get a swim in between thunderstorms and practicing guitar for an upcoming concert. Will do some resistance too.
139.5 lbs after workout.
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.
Today was the hard day. Decent weather, mid 70ºs but humid, cloudy, breezy SE wind. Training in between summertime thunderstorms, but fortunately the track was dry. Got it done and with a season best avg.
Hoka trainers on
stretches, 100m, bands, drills
Adidas trainers on
4 x 300m w/ 3 min rest - 48.06, 48.06, 49.56, 52.07 (avg 49.44)
2 x 90lb weight pulls - 55 yds.
Paced this really well to get it done. Yes, precisely the same time on the first 2 reps, weird but not unprecedented. The foot hurt at the beginning but tolerated it ok. As usual the last rep was crushingly hard. Even after 2 1/2 min and walking across the field, my heart rate was still at 160. No telling how high it was at max. My previous best avg 4x3 tempo this season was right before World Indoor on March 20, 49.79.
Back in the day, I would complete this set and then do another, but my foot limits me. I did do 2 weight pulls but I was pretty beat.
140.0 lbs after workout. Ate a lot last night including some carbs.
Weather has stabilized. Pretty much the same every day, about a 35% chance of showers, highs about 80º.
Typical dinner... flounder and brussels sprouts
It was hot, but not as hot as forecast. Heat index at race time in the low 100ºs.
I achieved my goal but just barely: 58.97. (UPDATE: I saw the official results sheet and it said 58.97). The timer is also the meet director and unlike a professional timing company, doesn't post real time results online, and the majority of athletes left the meet without knowing their result. I asked him about it and he said results will be posted by Monday. Thankful for all Shawn did to put this meet on but he really should hire a professional timer. That is ridiculous... having to wait 3 days after the meet for your results... unless you stand in line for 30 min to get your medal, which I never do. (I asked Willie to collect my medal and 58.97 was what was engraved in my medal).
At least it was a slight improvement over last race, but not enough. Better than going the other way. But, not fast enough to win at Nationals. It may move me up in the world rankings a few notches to the top 5 depending on incoming results.
I warmed up almost an hour before race then rested quite a while before the race. Didn't want to expend too much energy warming up in the heat just before I ran. It was a weird race because of the start. I flinched really hard before the gun and I assumed they'd call the false start so I jumped from the blocks a split second early, ran 2 steps, started slowing down, then realized they weren't going to call it and just let us go. That slow down probably cost me a few tenths if I had just gone with it and not slowed down and had an aggressive start. It was a full heat. Calvin M51 was the fastest guy and was to my inside. He cruised by me on the final turn and got 20m ahead by the finish, he ran mid 55s. I felt ok and didn't rig too badly in the end. I figure my splits were about 27.5 / 31.5.
Still alot of work to do and I registered for next weekends meet in GA. I got home about 5 pm after a terrific rainstorm and even thought about going to the track for a workout. I was tired and hungry so I stayed in. Be out later Sunday.
By the time the 200m was finishing, a tremendous storm hit, blowing away the tents for the clerk and the concessions. I ran for my life and was almost hit by a tent and flying garbage cans.
This meet was a reunion of sorts of 4 of us masters sprinters who hold state records in KY. KY is one of the states that maintains a list of masters state records (separate from Sr. Games). According to one list, here are the records I still hold in KY, these are from 2014 and 2016. (Yes, weird that I ran the same exact 400m time in both age groups, not a misprint).
M50 100 - 12.36
M50 200m - 25.25
M50 400m - 56.16
M55 400m - 56.16
M55 200m - 25.01
I had broken Avital Schurr's 400m records from decades earlier, and Sonny Collin's 200m records. Both Sonny age 73, and Avital - age 81, were at the meet. Also, Duane was there who I think had taken the KY M60 100m record recently.
Sonny, Avital, me, Duane
