Same workout, warmer

 More like FL weather, mid 70ºs and sunny at the Sumter Co., FL youth soccer fields.  Had the place to myself except for a couple guys throwing a discus.  Was able to train shirtless, nice for late Dec.  An intensive tempo set like this is pretty much a requirement when only doing 2 running workouts a week.  I have done zero in terms of resistance since I left Sewanee, although I did a 40+ mile bike ride which has helped me keep my weight under control.  Was finally under 145 after today's workout, barely.  Looking forward to more resistance work and cross training when I get home.   

Hoka trainers on

stretches, drills, 2x150m

4 x 150 on grass w/ 30 sec rest ~ 24-25

2 x 150m - 20.43, 20.44

Was a little leery of letting out my stride on this uneven surface, not real fast 150s to finish, but I got it done.  Not an accurate measure but about 144.8 lbs after workout.  

Who knows when my next running workout will be.  

150s on grass in FL

Very cool for FL standards today, about 52º and sunny at the Sumter County soccer fields in Wildwood.  Trying to find an open track is pretty hard around here and it was just as well that I run on grass today after the 4 hard 300s last time.  Was happy to find this place.  I did find the local HS track, and I probably could've jumped the fence and trained on it, but I don't know the rules around here and how closely the local authorities might observe the track, (or how strenuously might pursue a violation of closure).

So, I whipped out my metric wheel and measured 150m on the grass field and marked it with cones.  It wasn't perfect or as consistent as artificial turf, but it wasn't bad.  There was even a small pavilion to put my stuff, and an open mens room.  (In the photo, 150m is about just short of the tree line in the distance).

    Hoka trainers on 

    stretches, drills, 2 x 150m strides 

    4 x 150m w/ 30 sec rest ~ 25 

    2 x 150m - 20.91, 20.66

It was harder than usual since I'm out of my element and a bit heavier than normal, probably around 147.  I believe in this workout and has been my go-to workout all fall.  150m is the longest straight I can usually find on athletic fields.

The other running options here that I would entertain would be to run repeats on the ~130m hill near my parents house, or possibly to go with the local masters team to the HS track, but they train early, and I don't.   I have my bike so I'll be riding in the next few days.

4 x 300m / World Championships canceled

The word came out this morning as expected, the WMAC World Championships in Finland have been postponed until 2022.  The decision came a bit early but was an easy one, with the new virus variant in the UK and US cases surging.  I wonder how the Olympics will happen.

I can only think about what could've been in terms of competition.   Not a stretch to think I could've won Nationals both outdoor and indoor, and a medal at the Worlds in Toronto, and maybe even Finland.  My M60 WL in to 400m still stands.  I only ran the one 400m race this yr and if I kept my training up, I think I might have been able to run sub 57.  Outdoor Nationals for '21 have not yet been canceled, but I'm not optimistic. 

Sunny and 50º in Sewanee with light winds.  Didn't feel like doing another tempo set today, so I did some faster repeats at 90% of 400m pace.  Looking this type of workout on the chart, it's called a 'Special Endurance' workout.  

Hoka trainers on

stretches, drills 2 x 100m strides

4 x 300m - 45.28, 45.29, 46.50, 44.26  (avg 45.33)

I was thinking that this workout wouldn't have been too hard 3-5 yrs ago, but today, it was hard, especially bringing the last one home in 44.   It was either run a tempo set of 300s with 2 1/2 min rest at an avg of 52 or run faster with more rest.  So, I ran faster.  

Far from peak shape, just maintaining and hopefully ramp up for the spring if an opportunity presents itself.  Leery of racing in AL end of Jan.  Probably not.  May not race til March.  

145.7 lbs after workout

Last gym day

Tonight the gym was open for the last time this year, had the place to myself.  Did a modest workout of stairmaster: 20 min hill program, and one set of a few machines, upper body, leg curls, kettlebell.  

Good thing about being at the college, I can stock up on PPE - hand sanitizer, masks, and vinyl gloves. 

I may return to the track tomorrow.  It's supposed to be sunny about 50º but maybe a little windy.  

Feeling very fortunate to be in Sewanee after having been in Murfreesboro yesterday.  The Walmart was unnerving.   Crowded and full of people blatantly refusing compliance to store rules on masks and distancing, it was like a zombie apocalypse... maskless obese rednecks with confederate flag clothing, buying cigarettes and junk food.   I think it's a collective political statement from the loser / super spreaders that have made TN the #1 fastest virus spreading place in the nation, if not the world.  Got outta there asap!  Thanked the kid at the register for bravely risking his life.    

Back to running

Sunny and mid 40ºs in Sewanee with light winds.  Felt good to get back to running today.  Did my usual tempo 150m set on turf, and then a 300m.

Hoka trainers on

2 x 150m warmup, stretches, drills

4 x 150m on turf w/ 30 sec rest ~ 24-25

300m - 43.08

I was pretty happy with the 300m, definitely 60sec 400m pace, maybe faster.  It wasn't all out, I really felt like I was floating down the home stretch on these springy newish Clifton 1 shoes.    Splits were 13.66 / 14.24 / 15.16 ...... or 27.90 / 15.16.

It might be tempting to race in AL on 1/31, but the way things look right now, not worth the risk.

Going to visit parents in FL soon, hopefully get another workout in here before I go.  In FL, I'll be running some hills.  There's a 150m hill near my parents house.  

Definitely need to start doing more resistance, band work.  Been lazy on that.

145.2 lbs after workout

Gym

 Went to the gym tonight.  Had been in Atlanta since Sat. night, helping Roya with her house.  Lot's of leaves removed.  Plan on returning to running Friday.  This is definitely feeling like 'off season.'  Im Atlanta, Roya lives near a French bakery that has the best baguettes in town.  Eating baguettes with mascarpone cheese and blueberry preserves has put a lb or 2 on me.   I weighed 148 Thursday morning when I woke up, but I fasted all day until after gym workout and weight 145.0 lbs after workout.

Stairmaster hill program - 20 min

200m row - 9:10 min

Just a calorie burn / cardio.  Nothing really that conducive to speed.  Needing a goal, I think I'm going to aim for first weekend in March for my first '21 competition.  Either a college outdoor meet at Berry, or more likely, an all ages indoor meet at VA Beach's new banked indoor.  That will be late enough in the indoor season, that I could go after a WL in my age group.  Since the VA meet will involve flying, that will depend on the covid situation.  Right now, it couldn't be worse.  My state, TN, is arguable the most infectious place in the world right now based on CDC data.  A record 177 died in TN on Thurs.

The usual... 150s on turf, but a bit more

 Nasty day turned out OK.  Rain and fog gave way to intermittent fog and it wasn't too cold, about 55º with light winds.  

Stayed on the turf except for one 200m.

Hoka trainers on

stretches, drills 2 x 150 strides

5 x 150m on turf w/ 30 sec rest ~ 25 sec

200m on track - 26.88 

This was the first time I did 5 reps of 150s w/ 30 sec rest, so did them rather slow.... about 25 sec.   I didn't push any of them.  It was sort of getting toward extensive tempo rather than intensive tempo, as these had dropped below 80% speed.  However, a heck of a good workout in about 4 min.  

I rested a bit and then did a hard 200m, happy to break 27, even with a rolling start.   I'm certainly not training right now like I'm going to race indoor season, but we'll see.  I thinking again more about March for outdoor.  It's going to be a long haul until (hopefully) we run outdoor Nationals in late July.  

Not the lightest right now... 145.9lbs after workout.

Fog was nice at sunset back home ...