Carrying on, weights, rest

I got back from Nationals on Sunday, decided to hit the weight room Sunday night.  I did some cleans with barbells w/ 115 lbs and 3 sets of squat jumps, some with weights.   Having never done any barbell work before, I was sore afterward, especially in the traps and shoulders. 

Monday, I spent 3+ hours loading, moving, and stacking/splitting firewood.  I was tired and still sore.  So, today, I'm taking completely off.  I expect to return to the track tomorrow.  It'll be 4 days off from running, and I needed it.

I was not well trained for Nationals, and had done no short stuff or much of a taper down.  I think all those hills and stadium stairs, I may have over trained a bit.   One thing is for sure, I'm not recovering from workouts as easily as I once did. 

I was actually quite embarrassed with my race. Having won Nationals 5 times and recently won a World indoor title and a Silver, I noticed the staff photographers focusing on me as I got into the blocks.  Afterwards, I felt like I hadn't spent all I had on the race, wasn't as tired as usual, maybe just running gingerly still.  I mean there is no way I ever could have won against David, having never run under 55 (55.1 - three times), but I should have managed a medal.   I watched in envy some of my colleagues having the meet of their lives, particularly Alan, Roxanne, and Val.   Alan is now the fastest M55 in the world, faster than Willie Gault.  Roxanne was at PR levels in all her 3 sprints, won 2 Gold and a Silver.  Val just missed a AR in the M60 100m. 

I did register for that tiny Masters meet in Orlando in Aug.   What if I don't improve by then, should I still go?  I guess so, it's about the journey.  I just need to set more modest goals, like just making the final.  Hoping to complete all rounds without injury and running a few relays. 

Looking forward toward the end of my M55s, I think I may go to Poland, but beyond that, not sure.  Next year will be my M59 year for outdoor season.  It's the next year I really want to aim for so I may just end my competition season after indoor next yr.  I also would like to try long jump and work on my 100m/200m race.   The next peak I want to aim for is the 2020 outdoor and 2021 indoor seasons.  It's really not that far away.   I think with a fresh approach and some intelligent training, I'd like to be at the level to be in World medal contention during that first M60 season for me.  Since I've always run faster indoors (3 of my top four 400m times), I'd like to think I have an outside chance to approach the M60 indoor 400m WR of 55.62.  But that is a long ways away.  My first indoor meets would be Dec 2020, more than 2 yrs away. 

It's really hard to be consistent and maintain speed through the years and stay uninjured.  I remember Gerhard who in his first M60 meet had the meet of his life in Perth, running 55.05, and 24.66 ... a 400m time that would have won M55.  Then, he just disappeared.  Haven't seen any results from him in more than a year.  I guess that is the nature of the sport.  Even in the pro ranks.  I remember sprinters who were expected to be dominant on the scene just disappear, like Marvin Bracy and Trayvon Bromell.  Anyway, I guess rest days and maintaining general health and strength when not on the track becomes more important as we age if we are to maintain our competitive edge. 

Meet report USATF Masters National Outdoor Championship 2018

The meet was a bust for me.

57.43 - fourth in the 400m

Of the 4 outdoor 400s I've run this season, this was the slowest.  My slowest outdoor 400m Championship race since my first in '11.   I knew I'd probably not be ready to deliver my A game, being injured June 15 - last weekend.   But still, should have eeked out at least a bronze here, which I missed by 0.03.   But ... it wouldn't have mattered much if I did bring my A game, a new M55 star emerged that blew away everyone: David Pitts, running 54.58 in what was I think his first masters meet... the fastest M55 400m time in the world, by almost a second and a half.  I'm fairly certain this time will end up being #1 in the world at season's end.  A stunning performance.  Fastest M55 400m in the US since '14 I think.  He would have medaled or won in all other age groups.   I'd like to see what he could do in the 200m, but he didn't sign up.  Good thing he's a new M55 and won't be in my age group much longer.  

Tyrone really improved from his '15 and '16 races to grab the silver in 56.43.  

Having lane 2 in the race an able to see everyone was a luxury, but the problem was that it made me run a little too conservative.  I probably went out too slow.  I would be rigging in the end anyway, but it may have made a half second difference.  

It was pretty discouraging since I am usually more motivated by success than failure, but I have 5 weeks to train before Worlds, and good thing is that I pretty much healthy again, except for the usual foot soreness.  I just wish there were some meets I could race in in Aug.  Be good to have an intermediate goal.  Nothing in my area.  Seems like there is a masters series in Winter Park, FL in Aug.  That's about the only thing I could find.  

Anyway, the struggle is real.  I need some speed work.  I've been on the medal stand enough, it's about the journey.  Just hope to make the finals in Spain. 

shake out and stretch

Went to track for a ritual warmup, but nothing much more.  Another beautiful night, low 70ºs in Sewanee at sunset. 

Hoka trainers on 

800m fast jog - 3:02 

stretches, drills, roller, eccentric ham exercises with resistance band 

bike ride

Tomorrow will be off and travel.  I won't get to my hotel until after midnight, but I won't have to leave my hotel until 11ish.  I'll go hang out at the track well before my prelim race at 3:10.  I'd like to see the M55 800m final at 1:10 since 4 of my best competitors are in this race.  Should be a good race.  I hope we do have a prelim.  If history holds consistent, there won't be a prelim due to scratches but somehow I think this yr will be different.  I think we will have a prelim, unlike LSU, it's an 8 lane track not a 9 lane.  (At world regionals last yr in Toronto, we had to run a prelim to eliminate one person, since there were 9).   Anyway, want to see my friends and do a nice long warmup.  It's nice to have a prelim to get a feel for the track and see who's in shape.  I like that there is an indoor warmup area since it will be in the 90ºs with no shade. 

Masters Rankings
Kermitt just posted a 55.9 in Masters Rankings, first M55 this yr to break 56, and another Brit a 56.2, which gives the top 3 ranked M55 400m all to the UK.  All 3 will be in Spain.  It sure would be nice to better my 56.65 time, win or lose in this race.  This bumps me to 5th, still US #1. 

140.9 after workout 

taper workout

71º and calm winds in Sewanee on a moist track.  My feet were sore this morning and a little muscle soreness after yesterday's speed work, so I took it easy today.  Nothing very fast, a taper off workout.  No spikes or blocks, didn't want to take any chances this close to my race now that I'm finally healthy, and this being my 5th day on the track in 6 days.  

Hoka trainers on 

800m run on grass, stretches, drills 

100m strider on grass 

200m (50m straight - 100m turn - 50m straight) - 27.8 

40 sec rest 

100m - 14.0 

bike ride

Felt fine.  Probably won't do much tomorrow either, just warm up and stretch, some strides on grass, an easy bike ride.  I leave Wed.  Prelims (maybe) Thurs.  Finals Friday.  Return very late Sat.

141.0 lbs after workout

Speed test weekend - test #2

I'm good to go.

On the brand newly resurfaced SAS track this evening in Sewanee.  First hint of fall in the air today, was in the upper 60ºs by the end of my workout.  Cloudy, light breeze, rain in the area, felt cool.  Wore my sweats for the first time in a while.  I warmed up, measured the track with my wheel, and waited until almost dark to do my main event run. 

This final speed test consisted of full power starts from blocks and a 350m event run.  I was a half step off my goal of 48, call it 48.2 for the 350m.   Still, a pace that should be definitely in the 56s.  No strains, problems or vulnerabilities felt.  I passed my tests, I'm racing. 

Hoka trainers on 

400m warmup, stretches, drills 

50m strider 

2 x block starts 

Puma spikes on 

50m strider 

2 x 40m from blocks 

350m event run - 48.2 (13.2, 13.2, 14.1, 7.7) or (26.4 / 40.5)

Above splits are approximate.  I'm not carrying the speed I'd like, need to be sub 48 at 350m to get into the 55s, (but still possible to run 55.9 with at my present split w/ last 50m in 7.7,  or a last 100m in 15.4, which is doable).  I ran a 48 flat 350m (on a worse track) before I left for Perth in '16, and was running mid 55 pace then.

Although I'm not carrying the speed I'd like, this pace was balanced enough where I really did not feel too much fatigue or any rigging at the end of this.  I must be in shape because it didn't really feel all that hard.

Tomorrow, I'll wind down and run 2 race pace 200s, and do some blocks.  This has been quite a training season.  And... a full 6+ weeks after I get back to train for Spain.  Surviving the training is hard part.

140.9 lbs after workout.

Speed test weekend - test #1

Perfect weather in Sewanee, 75º calm winds. 

This is a critical weekend - the weekend I decide whether to blow several hundred $ on a trip to USATF Nationals in 4 days.   It's pretty insane to think I'd be competing at Nationals having done zero full speed work for 5 weeks.  So, I was nervous before today's workout, afraid of the result and afraid of getting hurt, but I passed test #1 - fitness test.

The reason I was nervous about this one is because this is exactly what I was doing when I pulled my ham on June 15.   A near even split 400m... easy first 200 in 28, followed by a 200m in under 30 = 58 400m in training shoes.   I did it.  Although a few tenths short, it was ok.

Hoka trainers on 

400m warmup - 87, stretches, drills 

100m - 13.9, 13.1 

400m - 58.2, (28.5, 29.7) 

200m - 26.56  (~ 400m race pace)

I felt not full out on that 400m, was a bit spooked by doing that workout again, so I think I'm near the shape I was in when I injured myself.   Probably no better though.  Likely won't be running under 56 this week if I go. 

I was trying to simulate 400m race pace on my last 200m.   Came pretty close.

Tomorrow will be an event run in spikes and some block work.  It'll be the first full speed test.  I'll either try and run a 350m in under 48 or a 300m at 40.5.   I think I'll go to the new track at SAS and give it a whirl.  If I don't make my splits, I could try again on Monday night and make the decision then.  Better to test it now and identify an issue than have a problem in Spokane. 

I'm about 80% sure I'm going.  I'll probably not do much on Tues, travel Wed, prelims Thurs.  My toughest competitors are also running the 800m which is Thurs, 2 hrs before the 400m prelim.  Peter is definitely the man to beat, just moved up to M55 and logged a 2:10 800m, faster than world champion Benoit Z. this year.  Peter, Ray, McDuffry, and Tyrone are all capable of 56-57, and maybe more.  I'm hoping some of these 800m guys will scratch after their final, but I'm fine with running a prelim, I think it will help me.  The weather looks crazy.... 95º and sunny everyday.   Dry heat.

Took Friday off so my weight is up slightly, 140.8 lbs after workout.

split 500, 100s

This is the first consecutive day I've done in a while so I kept the volume down.  I also went swimming again, which is almost a daily ritual.  I'm now running close to race speed and it feels fine.  I think I'll be good to go for Spokane, but still not 100% certain.  I'll decide when I do some race modeling with blocks and spikes this weekend.  Talk about getting it together at the last minute. 

Another beautiful night in Sewanee, 75º calm winds.

Hoka trainers on 

400m warmup, stretches, drills 

2 x 100m - 14.4, 13.3 

'split 500m' - 300m - 43.2 / rest 90 sec / 200m - 29.5 

100m - 13.6 

Felt ok.  Still not pushing near 100% but 13 sec 100s are about race pace.  I really am looking forward to testing myself on Sunday with an event run.  Feel fairly strong and light, from all those hill sprints. 

Including tomorrow, there are 5 days before leaving for Nationals.  I need to take one or 2 of those days off.  Not sure yet, but speed and spikes are on the agenda for Sunday and/or Monday. 

140.2 lbs after workout.