Gym and track meet schedule

I was at the gym tonight doing my favorite machine, the rotary hip-glute machine and while carrying dumbells out of the free weight room I was confronted by a student football player who told me I can't take the dumbells out of that room.  I had to refer him to the Assist AD if he had a problem, and ignored him.  The thing is, I've been adding weight to this machine for several yrs, and just repaired it.  It's working fine and if it breaks, I'll fix it again.  I really believe no one at Sewanee cares about this 30 yr old obsolete machine more than I do.  The thing is... all these college athletes and coaches will be gone in 4-5 weeks, drinking beer by the lake, and I'll be still here, training in the gym alone and on the track in the sweaty hot months of May, June, and July, getting ready for Nationals.  I don't need to have someone to telling me what I can't do in my training, especially a kid.  Been at it for a decade.

Tonight, I did 5 x 45-50 w/ 300 lbs.  150 lb stack + 2 x 75 dumbells. 

Lee University Track Meet

Lee just changed the schedule for the Flames Invitational on April 9-10.   They moved the 200m event to Friday 5:00 pm and the 400m is 12:20 on Sat.  I'm thinking about running both races and getting a room in Cleveland, TN on Friday so I don't have to drive back to Sewanee during Friday rush hour.  It's only 84 miles from Sewanee, but you have to drive through Chattanooga which is frequently problematic.  So, we'll see.  

Speed day

 Beautiful day but a bit windy.  69º, sunny at the Sewanee track.  Did a little more volume on speed day and took my time in between sprints.  Stayed in trainers except for the 200m.  The 400m, I took it sub race pace on the first 200m.  All sprints with a 2 or 3 step rolling start.

Hoka trainers on

stretches, drills, 2x100m, bands

400m - 57.90  (27.43, 30.47 / 41.87, 16.03)

300m (turn-straight-turn) - 41.01 (12.63, 13.56, 14.82 / 26.19 / 14.82)

60m relaxed - 7.41

Puma spikes on

200m - 25.50 (12.28, 13.22)

Hoka trainers on

2 x 150m - 18.50, 18.72

Neg split 400m - 63.37 (32.60, 30.77)

This gives me a basic indication of where I'm at.   If I turn a 41 flat first 300, I should be able to manage a 16.5 for the last 100m, putting me at about 57.5.   I think it will take quite a few more training cycles to get that last 100m under 16.  Actually, at race pace, I may be under 41 for the first 300m, as I was when I ran my last speed workout.  But, even with a sub race pace first 200m, I still ran 16 in my last 100m today.  Best case scenario right now, 40.5 first 300m, 16 low, last 100m - would put me at 56 high - 57 flat.   The question is, if I went out a second faster in the first 200m - like around 26.5 would I lose it in the end?  Possibly.  It's a split second game.  

Today, a 41 flat 300m isn't too bad 45 min after a 57.9 400m, and neither is 25.5 for a 200m, 35 min after that.  I then put the trainers back on and ran some 150s with form in mind and finished the workout with a neg split 400.  Fairly decent volume for a speed workout.  I think I may be in better 200m shape right now.  I hope to run under 25.7, what I ran in Spain in '18.  

Going to the gym tonight to do my favorite machines.  Will be storming tomorrow, but if there's a late morning break in the rain, I may do something on the track, but that's unlikely.

I was wrong, the Sewanee team does have a few lacrosse games remaining... one is Friday at 3.  So, I may do my overdistance workout late morning.  It's forecast to be only 34º !! by 10am on Friday, but sunny.   Looks like a hard freeze on Thurs night, forecast low of 23º.  Haven't seen weather like that for a month+.   Will be bringing in some firewood.

Happy to be fully vaccinated, zero side effects and happy to have received the carpal tunnel injection so I can sleep now.  

137.3 lbs after workout.  Eating a bit more.  

shots and weights

As I mentioned, I fixed the glute machine.  The cable wasn't long enough but it seems to work just fine with one lower pulley instead of 2. (see bottom of photo)

Now I can bust some butt.  I loaded it up tonight with 140 lbs - two 70 lb dumbells on top of the 150 lb stack.  I did 5 x 50 each side and it worked perfectly.  I'm inclined to order the correct cable, maybe the machine would last longer, but for now, it works and the cables do not rub anywhere on the machine, although close.  

I couldn't wait for the PRP injection in my carpal tunnel to work so I got yet another steroid shot today, so hopefully I can sleep.  

Yesterday, got the 2nd Moderna covid vaccine,  ZERO side effects, none.  Fully vaccinated now. 

I had a student drop off my teaching schedule for the next 2 weeks so I can train Monday and Tuesday nights in the weight room if I want.  

Tomorrow is speed day and it looks beautiful.  Sunny, near 70º.  After Wed, winter returns.  It will be below freezing for 3 nights in a row, but sunny for a week + and a warming trend.   Friday will be crisp and cool for overdistance, sunny and a high of only about 50º.   

This body weight experiment is working, I'm feeling far less wear and tear and/or pain in the foot or joints since I dropped below 140 lbs.   I haven't felt the need to train on turf for a while.  I'm eating basically high protein, low fat, low carb.  Mostly chicken, fish, eggs, milk, shredded parmesan, berries, raw vegetables,  juices - orange, cherry, pomegranate, coffee, Hammer Recoverite, protein powder, and collagen powder.  Also, ordered some BBQ salmon skin chips.  Great snack food but a little expensive, a great nutritional profile - 10g protein,  5 g fat, zero carb.   Recently, just started adding occasionally a little oat bran and bread.   One main meal after training.  

Was 137.7 after weights tonight.  

 

tempo 300s

After heavy rains last night, Sewanee was cooler today, mid 50ºs, shifting NW winds, mostly cloudy with some sun.  I didn't feel optimistic coming to the track today due to poor sleep last night, but I always feel better after a workout.  Killed it again.

Hoka trainers on 

stretches, drills, 2x100m on turf

4 x 300m w/ 2:30 rest - 48.17, 48.48, 50.97, 48.32 (avg 48.99)

Just slightly faster than last time, about 49 avg.   Was going to do more, but I have to get out of town today for my 2nd vaccine.   Then tomorrow, another steroid shot in my carpal tunnel so I can sleep again.  

I fixed the glute machine last night at the Fowler Center.  The cable they received was too short but I made it work by eliminating one of the 2 lower pulleys.  I did 6 sets (3x each side) with 120 lbs added to the stack.  Worked fine.  I may order the correct cable and install it, but for now, it works.  I may go in tonight to work out, or I may wait til tomorrow night.  Be back on the track for speed work Tues.

Another all time low for weight:  136.2 lbs after workout, and that's after I ate breakfast.

USATF Masters Nationals are ON! July 22 - Iowa St.

 I got the facebook post from Jerry at like 6 am... Masters Nationals are on!  Sacramento St. backed out and Iowa State put in a bid which was accepted.  

So, I'm off to Ames Iowa in July!

over distance - 2 x 600, 500, split 400

 Perfect weather, sunny, warm but not hot, 71º, light winds, but it felt hot in the bright sun.  This is the same over distance workout I did last Sunday.   Felt hard, probably because I didn't sleep well, but times were ok.  Got it done.

Hoka trainers on

stretches, drills, 2 x 100m

600m - 1:42.06 (31.53, 34.85, 35.68 / 66.38 / 35.68)

600m - 1:44.59 (32.06, 35.50, 37.03 / 67.56, 37.03)

500m - 80.94 (14.59, 15.29, 17.34, 17.06, 16.66 / 64.28, 16.66)

'split 400' - 300m - 43.54 / 1 min rest / 100m - 15.35

Similar times to last week, except the 2nd 600m was slower because I went with less rest.  My heart rate was still over 120 when I started the second 600.

I stopped by the weight room on my way back and they still haven't fixed the glute machine.  Seems like the typical Sewanee laziness and disorganization.  I'm about to order the part myself and fix it.  The AD says they have the part so I sent him an email, and I offered to fix it and asked him to leave the part at the desk.   Such a simple job.   The machine has been out a month.   I was hoping to get on that this weekend, but I'll have to depend on bands and other things.  Strength training is important to maintain as I get lighter.  Tomorrow, I'll do the bike climb and resistance.   Sunday, intensive tempo.  

Lighter than ever:  136.5 lbs after workout.  Probably the lightest I've been in my adult life.

Speed

 Beautiful day, 65º with an occasional south wind.  Yesterday, I did Roarkes Cove Rd on the bike a little weight room resistance.  They still haven't fixed the glute machine.  Definitely feel fit and super light, made it up the mtn in 22:39, which I think is my fastest or 2nd fastest.  

Today, race pace, just 2 sprints.  Track was a little wet and when it is, the 400m start is slippery due to the lichen they've let grow on those outside lanes under the tree.  I ran from lane 5 today which was a little better.  As usual, these sprints were done with a 3 step rolling start.  

Hoka trainers on

stretches, drill, 2x100m, bands

2 x 50m

300m event run from 400m start (turn-straight-turn) - 40.57 (12.75, 13.54, 14.28 / 26.29, 14.28)

Adidas spikes on

200m - 25.88 (12.28, 13.60)

I exceeded goal pace slightly on the 300m sprint, was aiming for 13,14,14 or 27,14.   Ended up at 26.29, 14.28.   Hard to tell what a 400m would be at this pace, but judging by the way I felt, I think it's definitely 57 pace.  Feeling pretty good about it, but I need to constantly remind myself about form.  In the 200m I put the spikes on and went out 100%, faded a little near the end, still fairly fast.  

I've only been below this weight once briefly when I first started masters track 10 yrs ago, (but it wasn't precisely measured).  I now have a standard physicians beam scale and can say I'm probably as light as I've been as an adult, and likely below 10% bodyfat.  

137.0 lbs after workout