Event run

Today, I didn't make the best use of a workout.  I kinda needed to see where I stand and test the injury.  The injury feels the same, no worse, maybe a bit better, but I am not ready to run a respectable 400m.  I just haven't had the frequency or quality of workouts lately.   Every third day on the track,  4 lbs over weight, little resistance work, no short speed work... not a good way to come into a meet.

So, today I blasted a 400m at nearly 100% effort.   The time was ok considering my weight, but the way I felt was not.   My training has not put me in shape to run that last 80m.   I got a sickly feeling afterward, not just fatigue, but a rig up kinda sickly.   No fun !!

A sunny 43º day on the Dean Hayes track, almost no wind.  Good conditions.

800m warmup, stretches, drills 

Puma Bolt spikes on  

400m event run - 58.25 ~ (27/31) 

200m - 28

My 100m splits were about 13, 14, 15, 16.   The time was somewhere between 58 and 58.5.  

The meet is Sunday and there is supposed to be great weather tomorrow but then shitty afterward.  I may go out tomorrow again and do a 4x400 tempo if I can get myself to endure the suffering.  Depends on my level of soreness.  Right now it's not too bad.

I don't know what to do on Sunday.   Since I'm not feeling it in the 400 right now, tempted to just run the 55 and the 200.  That would be so much more FUN.   Suggestions?   Should I puss out and fold on the 400?  Should I risk a 55?  I really think that I can blast a respectable 200m when fresh.  But, I might be asking for trouble to blast a 55m race.   I guess I can register for all of them and scratch.   There is not much time between the 400 and 200.   Just the 800m in between, an hour max. If I race the 400, I might as well forget a decent 200m time.

I'm leaning toward the 55 and 200.  It's supposed to be fun.  If I'm going to run the 55m, it would be good to do a power speed workout, and/or some starts with the team tomorrow if I can find them.  

tempo 300s

I was pleased to see relatively warm weather today in NY.   I think it got up to about 43º today in bright sunshine, it felt much warmer.  I hit my HS track at Susquehanna Valley in Conklin, NY.  The only times previously I had seen this track, it was snow covered.   It's really a nice 6 lane track.  Well lined, decent surface.  It was only partially snow covered in small spots, the sunny spots were completely clear.  It felt so warm that I was completely comfortable in my shorts and sleeveless net T.

400m warmup, stretches, drills 

Saucony spikes on

7 x 300m w/ 2 min rest - 48, 49, 50, 52, 54, 57, 54 

200m - 28

Probably should have skipped the last 200m.   I felt OK, with the usual slight hip pain, but in the last 200, I felt pain in my right calf and ankle.   Probably nothing.

It was weird being back at my old HS.  I remember running on cinders and half inch spikes on this track back in the last days of running yards instead of meters.  After quitting HS wrestling, I never really worked hard again as an athlete in HS.  I could run 10.2 100 yds / 11.1 100m on natural ability, and never really worked at it.   I could have never imagined that I'd be doing interval workouts here at my age... especially after my history here - skipping indoor track practice to do bongs with Page.  Happy to have grown into athletics post 50, never thought it would be sprinting, no less sprinting 400s.

Definitely overweight, about 145 lbs after workout.   Don't have very high expectations for my next meet a week from tomorrow.

 

Hills

Four inches of snow fell last night in Conklin, NY at my brother's house.   I went to my high school track at SV with shovel and broom ready to clear the track, but ... with a number of people at the school, I declined.   Probably would have been easy to use the leaf blower to clear a lane but I didn't think of that til later.   Last year, I did it on Christmas morning when there was no one there, but today, I didn't want to answer to anyone... so I hit the road.

With just a small strip of road snow free, I ran along route 7 to Carlin Rd., a serious hill ... a back road with little traffic.  The steep part of the hill is about 600m long, as steep as any road I've run.

1.5 mile run to hill 

3 x 600m hill sprints, walk down 

1.5 mile run back

The first run up the hill, I underestimated the task and I bailed 40m from the end, trying to run up as if I were sprinting a 400.   The others I reserved full effort for the last 100m.

It hurt.

Can't tell how steep the road is from a picture, but what a 'training facility'.

tempo and speed endurance

Had a miserable 4x400m tempo workout at KCD School today, one of my worst.  Cool and cloudy, good weather for a workout, about 50º.    I was fine until it hit me at the 200m mark of 400 #3.   It was all downhill from there.  After a hard slow 4x4, I rested and ran 2 400s at faster pace.

400m warmup, stretches, drills 

Saucony spikes on 

4 x 400m w/ 2 min rest - 69, 68, 75, 85 

rest 

400m warmup, stretches, drills 

Saucony spikes on 

2 x 400m - 60, 62

Felt the hip issue on the last 400 so I cut it short.   Wanted to do more speed.  Will now take 2 days off.  Next workout probably Xmas day in NY.   I think I need both more speed work and more quantity foundation work.   Don't seem to be improving.

same stuff

Another 4x4 workout at KCD school in KY.   An unusually warm, humid and drizzly day, about 60º.  The track was wet so I put spikes on.

400m warmup, stretches, drills 

Saucony spikes on 

4 x 400m w/ 2min rest - 66, 69, 72, 83

I suffered severely on the last one and totally lost form.  I wanted to get the first 3 under 70, but it was too much, and I paid the price.  Almost didn't do the last one, but I did, not with a lot of speed and effort, but with ample suffering.

back to the 4x4s

My first tempo endurance workout of the month.   It's been 19 days since I did this workout so I've some catching up to do.

Sunny and crisp at 1pm on the Sewanee Coughlan Track.  About 45º but not much wind, so it felt warmer.   I was able to train in short tights and my sleeveless net T.   Calves still sore from the stairs 3 days ago.

Saucony Virrata trainers on 

400m warmup, stretches, drills 

4 x 400m w/ 2 min rest - 67, 69, 75, 78

Of course the last two were a bitch and thats really where my time off shows.  But, it was comparable to what I have been doing.  My hip issue is still there, but not bad.  Sort of reminds me of that pubalgia thing I had.  A bother, but not bad enough to keep me off the track.   I do know aggressive speed work will make it worse so I will probably limit that for a while.  Need to keep in mind that this is still very early season.   I did a little resistance work yesterday (one set), and will continue that.

Very heavy today, over 144 this morning.

MTSU Coach Hayes picked up another honor this week.   (Thanks Randall for the link).

I'm hoping that some rain and warmer temperatures this weekend in NY will melt the foot of snow on the track.  It's supposed to be over freezing 3 days in a row there, so maybe I'll not have to shovel snow from the track.

upsmanship

Stadium stairs today x 30.  Most I've ever done in a session.  Was determined to 'one up' myself in stadium stairs today, my previous max was 28x in a session.

Bleak conditions, 34º, dark and overcast, cold breeze blowing.   School is over for the semester and the only other people around were athletes going in and out of the Murphy Center.  I was amazed and thankful that a stadium mens room was open.

One lap warmup, stretches 

Stadium stairs x 30

Hip issue is still there but not bad.  This type of workout doesn't bother it much.  My ankle is hurting a little, probably because I stopped taking glucosamine.  Getting back on it.  Be interesting to see if this workout produces any soreness.

It's going to be hard to get workouts in when in NY.  they had 8" of snow last night.   Hopefully, it will melt by the weekend.   I'll do what's necessary to get workouts in.

Weight is nominal - 142 lbs after workout.