split 400s

Just a couple blasts and done today.   Warmish, breezy, and foggy this evening at the Sewanee track, upper 50ºs with rain moving out.

Hoka trainers on 

400m warmup, stretches, drills 

300m / rest 1 min / 100m - 41, 14.5 

300m / rest 1 min / 100m - 41.5, 14.5 

150m strider - 21

The first split 400m, fast for in trainers, was as easy as any I've done... but by no means 'easy'.   (The first 300 may have been a tad under 41, like 40.8 or so).

Since Nationals, I've been on a renewed strength regime.   Also, have increased my protein intake (with the help of organic pea and organic whey protein shakes), and increased supplements of BCAA, and creatine.   I think it is helping my recovery and strength, and without weight gain.   142.6 lbs after workout.  Probably should have been doing this 2 months ago and I would've run a stronger 200m at Nationals.   Weights tonight and track tomorrow.   Thurs off.  Light track, Fri.

My strength regime has been including glute machine, ham raises, hill sprints, box jumps, adductor, core, and hip flexor work.

Saturday's Berry Meet
Damn, they gave me lane one for the 400m and I'm hoping I can change to the slower heat (3) and take lane 7.   Doesn't matter, it's just a workout.   Maybe I'll just run the 200m.   I'm in the same heat as 3 Sewanee guys ... I think I can beat all three.

400 tempo / hills

Dank, dark, and 50º with a light breeze at the Sewanee track.   A tad sore from yesterday's speed work but ok.

Hoka trainers on 

400m warmup, stretches, drills 

3 x 400m w/ 2 min rest - 68.5, 69.5, 70.5 

5 x 100m hill sprints w/ 2-3 min rest - 17.5-18.5

Felt ok, except for the normal foot issues.  Working out consecutive days on the track, and with weights tonight, I don't want to go crazy with the volume.    Tues and Wed look wet but am determined to get a workout in either or both days.  Maybe one light, one hard.  Thursday off, light speed on Fri., meet Sat.  Probably be back on the track Sunday evening.  18 days til I leave for Korea.

quality 300s

Speed work, everything fast today - 90-95%.  58º and warm sun at the Marist track.

Hoka trainers on 

400m warmup, stretches, drills 

3 x 300m - 41, 42, 42.5 

2 x 100m - 13, 13

Was tough, even with ample rest.  The 300s were at about race effort.  The 100s were quick-start to race speed, then float and form.  With the sun at my back, it was good to watch my form in the long shadow.

Weights and maybe more track tomorrow.  Tue - Wed look to be wet.

As it appears on paper, the World Championship M55 400m will be probably more competitive than the 200m, since Don will not be there ... that is assuming the 400m champ from France and the fast German show up.  So, I'm shifting more my training toward strength and 200m speed.    

Outdoor Track begins

Two more weekends before I leave for Korea.  I thought I'd work in some meets as workouts and lay down some outdoor times.  I think this may be the first time my outdoor and indoor seasons have over lapped.   I've got permission to race at Berry College this weekend 3/4 and there is another meet at Birmingham on 3/11.   The Berry meet is a good one for me, since it is early and is mostly DII schools.  Last year, there were several 400s over 56.  Last time I raced at Berry,  it was extremely windy and I ran a real slow 57.5 400m, but an OK 25.10 200m.    Surprisingly, after obtaining permission from the meet director, I read the unusual statement on the meet website:

"Any un-attached athlete who registers but does not show for meet may be banned from further meets at Berry."

Well.... I guess I better be there!  Probably will run the 400m and maybe the 200m.

300m tempo / hills

Amazing winter weather, 70º but windy at the Sewanee track.

Hoka trainers on 

400m warmup, stretches, drills 

4 x 300m w/ 2 min rest - 47.5, 48.5, 50.5, 49.5 (49 avg) 

200m (negative split) 27 (14.5, 12.5) 

2 x 200m hill sprints - 38, 42

The 300s went ok, not a bad avg.   The hill sprints were the killer.   Sprinting 200m up a steep hill, after an interval workout, was a bitch.  The first one not too bad, the second one totally whipped me.

May go to the gym and do a brief weight workout tonight.  May take tomorrow off.  The left foot had been hurting but with the tape and pad, it was fine today.

Photo: 200m Final

Photo by Lucho Huarcaya
With Don and James... with about 75m to go in the M55 200m Final.
USATF Indoor Masters Championships.
Albuquerque, NM
2/19

back at it

Got home from NM Sunday night and was back in the gym Monday night.  Hips feeling better so I did some strength work, the same stuff that helped me last year.  2 x glute machine each side with 280 lbs and 2 x 15 squat jumps with 90 lbs.   Then... back on the track and hill today, Tuesday.

Drizzle and 56º at the Sewanee track today.  Thankfully, just light rain.

Hoka trainers on 

400m warm up, stretches, drills 

800m - 2:35 

5 x 100m hill sprints w/ 90 sec rest ~ 18

This felt hard and the feet are still hurting.  The metatarsalgia in the left foot is requiring taping and maybe a pad next time.  I have a slight cold from the plane ride.  If I go out tomorrow, I'm going to keep it down to a 4x300.  Thursday off.  Thinking it wouldn't hurt to take 2 days of right now, we'll see.

Looks like there is an outdoor meet one week before WMACi Korea that I can race in - Birmingham Southern.

Weight is good.  142.2 and I'm eating carbs now.  Very satisfied with small amounts of food.

Photo: 200m Final

Chasing Don, fastest M55 man in the world today.  Dave Albo photo.

In a few years, I'll be 60... this is what I'll be doing in my retirement.   You?