600s

Light day, but it didn't feel like it.  69º with showers on the Dean Hayes track this Wed morning at 5:25am.

The track is now officially open, no padlocks and the keypad code is the same...  so I didn't have to climb the fence.  

I couldn't resist, I brought my spikes.  I ran my first 600m with them on and it felt great, but exhausting because naturally, I wanted to run faster.   First run in spikes in 7 months.   I found that it did put a bit more pressure on the foot/ankle, so I  took 'em off after one run.   The track was wet and my flats squeaked and slipped a little with every step.  After the third 600, it began to rain so I called it a day and did a 2 set resistance workout on glutes, quad/hips, ads and core.   My calves were sore from the Tues morning stairs.

500m warmup, stretches, drills 

Nike Superfly R3s on 

600m - 1:48 

Saucony Virrata trainers on 

2 x 600m - 1:57, 1:59  

resistance

With a race just 3 weeks away, I need to start running fast.   I need some up tempo 300s and 200s.  The spikes definitely help my form and I may get them out once a week.   My weight is still high, 146,  so I need to drop at least 4 lbs before I can really ascertain where I'm at.

My first 600 in spikes was about the pace I usually run, perhaps a few seconds slower.  My 600m repeats have ranged in previous workouts from 1:42 to 2:00, usually avg about 1:47 ... which is at least 2:30 800m pace.

Back out Friday.

Stairs

I wanted to do this workout on Monday night but I couldn't bring myself to leave the beautiful mountain any sooner than I had to.  I wanted to do 2 track workouts before the weekend and that means working on consecutive days, so track tomorrow and Friday ... I guess.  See how my ankle feels tomorrow.







Arrived at MTSUs Floyd Stadium at 5:55 am, it was a nice 65º.  

Saucony Virrata trainers on 

600m warmup, stretches, drills 

15 x stadium stair sprints

It was hard.  I'm a long ways away from being able to do 26 like I once did.  I need to supplement this with some resistance work in preparation for speed.   I need to work the glutes and ads to keep away the pubalgia, and work the hip flexors and hams to prepare to sprint.    With just over 3 weeks before my first 400m race, I'm thinking I may go from my 800s to 600s this week with a little more tempo.  It will be just as hard, but instead of running at a 22 sec/100m pace, I'll be able to shoot for an 18 sec/100m  pace, more running on my toes.

I'm still well over race weight - 146 lbs.   It's sooooo hard to shed this last 5 lbs.   It may take all of the next 2 weeks to do it.

more foundation work

Another killer workout of 5 x 800m.

At 5:15 am at St. Andrews Sewanee track, it was a foggy 66º.

I've never liked working out here but the University track is out of commission because the ill-conceived process of installing artificial turf is on going.  I hope they'll also resurface that track, it sorely needs it.  St. Andrews track is a 6 lane red thin hard tartan surface over blacktop.   Always seems to hurt more here and slower times.

This morning was hard, running mostly flat footed but getting on the toes on the straights and always on the last 100m.  The calves are sore and as usual, the ankle as well.

Saucony Virrata trainers on 

400m warmup, stretches, drills 

5 x 800m - 2:52, 2:55, 3:00, 2:56, 2:58

Next workout will on the stadium stairs.  Probably Tues morning, maybe Mon. night.  I'd like to get 2 more track workouts before next weekend, so maybe Wed and Fri.  Need to stick with foundation work for another 3 workouts according to Coach Page.   It's been a  bitch.  Still not down near race weight.  Always hard to lose the last bit of fat layer.

sunrise on a brand new track

I was the first person to train on MTSU's newly resurfaced track.  I was really tempted to get my spikes on and run fast, but now is not the time.  (I brought them just in case).  The track is nice and tight.  I'm sure Coach Hayes would be pissed to see anyone out here on this virgin track with spikes.

At 5:15am, there was a hint of fall in the air, 63º - cool for July.  It will get into the upper 80sº today in Murfreesboro, so this felt great.

800s again today.  + one.

Saucony Virrata trainers on 

400m warmup, stretches, drills 

5 x 800m - 2:51, 2:55, 2:56, 3:01, 2:59

About 10 sec slower than I was running these last Nov., but I was 4 lbs lighter and running in spikes.   Ankle hurt on the last 800.  Not sure what I'll do this weekend in Sewanee.  Maybe do some biking, and maybe some track work.  I think I'll hit the stadium stairs at MTSU again on Monday night or Tues. morn, and start adding a speed day in spikes next week.  These 800s are helping me, as long as my ankle holds up.  I'm really wanting to run a 400m in spikes to see where I am.  Just want to aim for 60 for now.  I have time, 4 weeks before a race.

Still relatively heavy, 145.8 lbs after workout.

My 'mini season'

Trying to decide what races to run.

There is a South Central district meet at Lawrence Co. HS on Aug 21, but looking at the track on Google Earth, it looks horrible... a pitiful, cracked 4 lane blacktop track.  I think I'll pass on that one and start my season at the Chattanooga Track Club all comers meet on Aug 22 - a real nice track.   I'll probably just run the 400m.  A hand timed meet, exactly 4 weeks away.  If things go as I hope, I should be able to run sub 59 by then.

Aug 22 - CTC all comers meet, 400m
Sept. 14 - Chattanooga, TN District meet (400m and 200m)
Sept. 28 - Greater Nashville, TN District meet (400m, 200m, 100m)

I'd like to find more places to run.  Another option is in KY on Sept. 8.    If I was really hell bent on getting some competition, the World Huntsman Games are Oct 7-9 in St. George, UT (a hour from Vegas), but that would be expensive.   Dubious on that one.

I really want to put spikes on tomorrow on that new MTSU track.  I'm definitely spooked about wearing the Saucony Showdown practice spikes since I broke my foot wearing those.   Maybe I'll use the Nike R3s.   Nevertheless, it will be a bitch tomorrow... Coach Page thinks I should increase to 5 x 800m.  I'll have to get up early to evade the authorities... the track is still officially closed.

My ankle seems a bit better.  As I strengthen my calves, it will also strengthen the ankle.

MTSU gets a new track surface

The MTSU track has been resurfaced and by Friday, the lines should be complete.   It is just 2 guys that put the lines on.  I was surprised that all the lines are done manually with the help of a computer that calculates the radius from 2 points in the center of the stadium.   In lane one, the actual 400m distance is 30cm (about a foot) from the inside edge of the white line, 20cm in the other lanes.   So, it's theoretically possible to run less than 400m in a 400m race if one were to hug the line intently, especially in lane one.

I thought I would send a jesting email to Coach Hayes telling him that I can't wait to start tearing up his new track on Friday morning... but then again... better not.

If I train Friday, I will be the first person to train on this track, although I will have to jump the fence.  It's a bit softer than Oakland HS.   Can't wait to get the spikes on this new surface.

more 800s

At Oakland HS this morning.  I overslept a little but was at the track by 6:20 am and it was mercifully cloudy, 73º but humid.  Still not bad for late July.

After the second 800, I wanted to quit but I persevered.  It's getting a little better, but not much.  Want to put the spikes on but I know I shouldn't.   I ran the 800s mostly flat footed, getting up on the toes on the straights and in the last 100m.

Saucony Virrata trainers on 

400m warmup, stretches, drills 

4x800m - 2:51, 2:58, 3:01, 3:06

Weight is 146.4, ankle hurts but not debilitating.  Postponed my final foot appt.  Will try to get in next week.