good season ender

I think I'm as fast as I ever was.  Now the question remains, can I improve?

55.78 - 400m
12.19 - 100m

Running these times on a poor track in gusty shifting winds was an accomplishment for me.  The Nashville District meet on Saturday was run on the Ravenwood HS track, a black track of a thin tartan surface over black top.  In places, the surface has been worn away and was ineptly repaired with roofing tar (not kidding), giving a sticky texture.

I had competition in the 100m.  Bob VF, suffering from a swollen achilles tendon, courageously ran without shoes or blocks, yet he still turned a 12.50 and I only beat him by 2 steps.   I think I can run faster but was definitely pushed.  The big victory was to race a 100m with no signs of strain or injury.  The '100m monkey' is finally off my back.  I still think I can go sub 12.

I had lane 3 in the 400m.    Was pretty relaxed through the 200m phase into a headwind, and recommitted about 240m.  Didn't feel quite as good as in Chattanooga 2 weeks ago coming up the stretch and was fighting that familiar 'rigging feeling' in the last 50m, so I was surprised I did as well as I did, shaving off exactly a second from my previous time.  Both times were under state meet records so I hope to produce when I have my last chance in June in this age group for these records.  I am technically '54' (age as of end of yr) for next state meet in June, even though I'll be really 53.  

Well, now I know it takes me a good 8 - 9 weeks to come back from time off.   I do believe my low body weight and the 2 a week tempo endurance workouts helped me peak at this final meet before indoor season starts in Dec.

pre race day

Last race of my short season tomorrow.  Got to the Dean Hayes track today on a perfectly sunny cool morning, upper 50sº at 7:30am.

Just wanted to loosen up and do a light workout and some blocks.  Everything felt fine.

1300m warmup, stretches, drills 

Saucony Showdown spikes on 

300m - 44   negative splits (16/14/14) 

6 x 50m from blocks 

100m from blocks - 13

 I should be OK for the 100m tomorrow.  Just need to get a good start, good arm action,  stay loose, and and not strain.   Sometimes trying too hard can result in more strain, slower time and injury.

I'll also run the 400m.

After this race, I'll probably take at least 3-4 days off from the track.   I'd like to stay in shape so I can train once in a while with the MTSU guys, but I'm rarely free to do that because of my schedule.  They've been doing pretty tough workouts.  Yesterday they did 8 x 300m.  The little free time I have will be devoted to a construction project I hope to begin in Sewanee in Oct., and a hiking trip to Fontana in the GSMNP.  I think I'll continue to train but do more lifting and have 2 days rest between track workouts.   By Nov., I'll probably be back to what I have been doing.

I've got a fun weekend ahead in Sewanee ... and I can eat anything for the first time in a while.  Think I'll make an apple crisp.

Weight is good: 140.2 lbs after workout.

good speed

Did a light speed workout at the Dean Hayes track this morning, it was 66º at 7:30am with occasional light rain.  Everything felt great.  No strains or soreness even when pushing to full speed.  I feel confident enough to run the 100m on Sat.  If I survive it, I'll run the 400m too.

900m warmup, stretches, drills 

Saucony Showdown spikes on 

3 x 150m - all at ~ 19 

300m - 42

I didn't want to repeat my experience of soreness and strain I experienced after my speed workout 2 weeks ago, so I quit while I was ahead.  On the 150s, I really tested myself.... accelerated to full speed and held it for more than 50m.   The 300m I ran in even 14/100m splits.

I've been a bit neglectful of my resistance work and I'll do a maintenance set today for ads, quads, and hams.  Friday, a light technical workout and Saturday... my short 'season' wraps up.

Weight is nominal at 141.4 lbs.

More tempo endurance

Beautiful warm evening in this first full day of autumn.  I headed to the Sewanee track but there was a lacrosse game going on so I headed to the hard lonely St. Andrews track.   Just wanted to get it done and not wait for the lacrosse game.  A pleasant 68º at the SAS track just after sunset.

Saucony trainers on 

400m warmup, stretches, drills 

4 x 400m with 2 min rest - 68, 68, 72, 76

Didn't have the stomach to do 5 tonight.  I ate some oatmeal for lunch thinking it would fuel me, but I had a slightly acid stomach and couldn't bring myself to do another.   4 was a real good sweat.

Planning to do resistance tomorrow and speed on Wed.  Feel ok, all my soreness is gone, except for my ankle which is manageable.  I remain light, 140.6 after workout.

tempo endurance 400s

Back to the Sewanee track this Saturday evening on a cool blustery eve that finally cleared after a day of typical foggy mountain rain.  It was in the low 60sº at sunset.  The field area slightly littered from an afternoon football game played in thick fog.  As I trained, across the street a wedding band played a party with tunes like 'Satin Doll', 'Girl from Ipanema', etc... people dressed in formal black, while I ran shirtless.

Knowing these types of workouts are hard but really beneficial, it seems to take a lot of mental preparation to get it done.  In theory, running 5x400 with limited rest sounds like a great idea, but when the reality of the pain hits, it's hard to maintain the will.  I always try to one up myself from the previous workout, but today just couldn't do it, fell just slightly short.

Saucony Virrata trainers on 

500m warmup, stretches, drills 

5 x 400m with 2 min rest - 69, 70, 73, 75, 83

I will try the same workout on Monday and aim a little higher.  Trying to get all of these closer to 68. It would be NO problem, if I took more than the 2 minutes of rest.  But, that's where the suffering comes into play... not wanting to put out too much for fear of not being able to start another after just 2 min.

I was light after the workout, probably less than 140 lbs.

Light workout and end game

Testing the sore quad... it is better today, but would not want to run a short sprint quite yet.  Doubtful that I'll attend the meet tomorrow since it looks like bad weather and a long drive.  But, I think I could race.  I'm a bit doubtful I could improve on my 400m time of last week because I feel like I've only had one good hard workout this week.  Still not 100% decided.  We'll see what the weather looks like, and right now, it looks like it will be bad.  I'd probably better be served by starting my workout cycle tomorrow night after the rain with a hard tempo endurance session and another Monday to get ready for one last meet on the 28th.   Probably wouldn't hurt to put in a stadium stair session for my quad on Tues., and then some light speed workouts Wed and Fri.  Should set me up for one last blast in 8 days.

Today was brief and hard.  Sunny and low 70sº on the Dean Hayes track at 7:15am.  The MTSU track team is now posting workouts and I saw Coach Kelly there.   He looked like he was waiting for some of the team to show, but they didn't.  It was nice to see him and we had a nice brief chat.

Saucony trainers on 

900m warmup, stretches, drills 

400m - 60 (even splits 30/30) 

300m - 45 

200m - strider 

The 400m felt pretty hard, the last 100 was at 90% effort.  I was pretty spent after the 300.  Didn't want to push beyond 14 sec 100m pace today.  I definitely felt the quad but it was better.

Again, probably won't race tomorrow... but you never know, I'm a racin' fool and my friends Randall and Mark will be there.   I have nothing else to do so...

Weight remains good; 140.8 lbs after workout.

BTW... the MTSU 400m team workout today was 600, 400, 200, 400, 600 - pretty hard.

Not 100%

At the Dean Hayes track this morning, it was a pleasant 67º and overcast in these last few days of summer.   I came to do the same speed workout as last Wednesday but was unable to due to slight pain in upper quads.  It was only apparent when I dialed it up to near maximum effort, but not a problem at 400m pace.   So, after a few attempts at speed, I still needed a workout so I ran a fast 400 and 300.

Saucony Virrata trainers on 

900m warmup, stretches, drills 

200m - 27 

150m - 19 

80m  

400m - 60.5 

300m - 45.5

The 400 felt fine.  I am undecided about the meet on Sat.  I could probably run a decent 400 but I shouldn't run the 200... and it's well over 2 hrs drive each way.  I don't know... 5 hrs in the car for 56 sec of racing?  Well, that's what I train for and it's my second to last chance before Dec.   Hmmmm.....
I don't know.   I am also dubious about attempting a 100m race in 11 days as well.  Need some good quad and ham strengthening resistance work later tonight or tomorrow.   Probably will decide Friday morning.   I want to get to Sewanee and do some projects this weekend, so I may skip Jackson.

Weight is good:  140.4 after workout.