4x4

The old standard 4 x 400m tempo workout with 2 min rest in between.  Waited at the KCD track for the rain to stop, I went out just before dark despite the lightning everywhere, didn't even want to hold on to the fence for my leg swings and stretches.  Spooky.  The rain had cooled down the temperature to about 68º and it was nice.

Saucony Triumph trainers on 

400m warmup, stretches, drills 

4 x 400m with 2 min rest between - 68, 69, 71, 72

A good maintenance workout in my 'long to short' progression as I approach the next race 11 days away.

Watching the USATF Nationals, seeing D. Solomon go out too fast in the 800m final and get 'handed the piano' in the last 100m (...his first 200m was 24.01), reminds me that it doesn't matter how hard one trains, you can't over estimate your ability and go out too fast.   Event runs and more speed work to come.

long sprints: 3s & 4s

Awesome weather tonight at KCD school.  Low 70's and dry at sunset, felt like summer in Canada.  A good solid workout.  A bit sore after weights yesterday, especially the left tensor fasciae latae, so I kept it to long sprints.  Tempo 300s and a few negative split 400s.

Saucony trainers on 

400m warmup, stretches, drills 

3 x 300m w/ 90 sec rest - 47, 46.5, 48 

2 x 400m w/ 10 min rest- 59 (30/29) 61.5 (31, 30.5)

The last 300 was run turn-straight-turn.  The first 400 felt much easier than the second, even though it was faster.  Fell short of my goal of 30/28 but maybe next time when I'm fresh.  The 300s were hard but not killer.

Humidity will be increasing this week although temperatures will remain good, no hotter than 82º is predicted for the week.  

2x4x200 tempo +

Good hard one today at Sewanee.  Warm and very humid, low 80ºs by sunset but a dewpoint of 74º made it hard to catch one's breath.   

Was a 1.5 lbs heavier than last workout due to a sushi and ice cream dinner yesterday, celebrating the beginning of my summer vacation and sabbatical.  

Started this first set of 200s a bit too fast, and the second set kicked my butt.  

Saucony Triumph trainers on 

4 x 200m w/ 1 min rest - 28.5, 29, 30.5, 30.5 

4 x 200m w/ 1 min rest - 29, 30, 31, 32 

2 x 150m - 19, 21

This second set of 200s was a bitch.  My heart rate was still 164 over a minute after the last one.  The 150s felt good, first one was rippin' - running at full 200m speed.   The foot is better, hurts less.

Nationals start 4 weeks from today in Jacksonville.   Can't imagine how hot and humid it's going to be there.   I hope they run the meet at night.  

First deadline for Nationals was yesterday.   Looks like a lot of competition in the M55 400m.  Ben, Rudy, and Tyronne all signed up.  It will be a challenge to medal, would have to beat one of those three which will be hard to do since all three have beaten me previously.  Ben ran under 55 last yr.   In both the 200 and 400, some people list seed times that they haven't run in years, (according to mastersrankings.com).  Par for the course.   Both my seed times are current, from this yr.  

brief workout

Warm and super humid today at the Dean Hayes track, upper 80ºs with thunder at sunset.  Jacob joined me for a set of 200s.  I had planned to do 4x200 with 1 min rest and 3x150 with 30 sec rest but the storm hit just as we finished the 200s.   The lightning was too frequent and intimidating to make a go of it for the 150s, so I had to walk away.

Saucony trainers on 

400m warmup, stretches, drills 

4 x 200m w/ 1 min rest - 30.5, 30, 29.5, 29

These were faster than my previous set of 200s, each one a bit faster.   I ran them in lane 7.  My foot was hurting a bit but not debilitating.  Felt better afterward.  Probably do a good workout in Sewanee on Thurs and weights Friday night.

Laying under the stadium and watching the rain and lightning after the 200s was a good feeling.

back to the track

First time on the track for a week.  Humid, upper 70ºs on the Sewanee track at sunset on the longest day of the year.  Kept the mileage low on this one.  Won't be able to train tomorrow so I went out tonight for a light workout.  Foot was ok, not perfect but ok.  These cushy Saucony trainers helped a lot.

Saucony Triumph trainers on 

400m warmup, stretches, drills 

3 x 150m w/30 sec rest - 22, 23, 24 

3 x 150m w/ 250m walk in between - 21, 20, 19.5

Felt good and strong, ran the opposite way on the track starting 50m ahead of the 100m finish line and running to the 100m start in lane 6.  Foot hurt only a little, certainly not out of the ordinary.

Had done weights both Friday and Sat. nights.  Next meet in 3 weeks, IN USATF Assoc.

not racing this weekend

Have made the decision not to race this weekend.   No point.   I could do it, but it nothing to gain.  Sr. Olympics are the 'minor leagues' ... and I'll go after Jim Mathis's TN records next yr.  So instead, I'll bust my but in the weight room and do some flexibility exercises.  My guess is that there will be no one under 27sec in the 200m in my age group, and I would be shooting for 25.

The TN State Finals are run in bad conditions.   A bad black high school track that is south facing, right into the prevailing winds this time of yr.   Right now the remnants of tropical storm Bill (yes, really) are passing to the north of here kicking up strong winds.   It would be stupid to even try to break a record in these conditions on that track.

Should be back on the track in a few days.

Pool

In the pool today, aqua running.

8 x 90 sec (120 steps per min pace) with 30 sec rest between

Definitely a workout, even for my arms.  Plan is to scratch the 400m on Sat.  Go to the track and do a light workout Sat, see how it feels and decide if I want to race a 200m on Sun... (into the wind on a bad HS track with no competition).

We'll see.