Inexplicably fast

Nice at the Sewanee track this evening.   80º, not super humid, and calm winds.  Nice conditions to run fast.  But it was too fast.  Tried to run an estimated race pace 300m but far exceeded my planned race pace. 

Hoka trainers on

stretches, drills, bands, 2x100

100m - 13.06

300m - 40.56 (26.09, 14.47 / 12.56, 13.53, 14.47)

2 x 200m w/ 60 sec rest - 27.32, 28.32

200m - 26.34

The 300m was supposed to be 27 + 14.5 = 41.5.  My plan was to go out briskly in about 13, run a relaxed back stretch in 14, then a 3rd 100m turn in about 14.5.   The first 200m was ridiculously fast compared to how it felt.  I think I may have rigged if I ran a full 400m, and sorry I didn't.  Even if I had only managed 16.5 on the home stretch, that's still just under 57.  I really think I could have done at least that.  Still need to dial it back.  It's also possible, I'm getting faster.  Maybe the single leg squat regime is helping. 

It started right from the beginning.  Started with a brisk 100m that I meant to be about 13.5 to 14.  It was 13.06.   After the 300m, I was tired but felt I needed to do a little conditioning, so I did a real race pace 200m, rest one min, then another.  That kicked my butt because I wasn't fully recovered.  I ended with a 200m that was a little faster than race pace, working on form.  

So, I don't think I'm going to get up early and train tomorrow morning.  I'll wait til I get to FL and do a early morning Friday shakeout with the old guys at the retirement community.   They get up so damn early, they're out there at 7am and there's no bathrooms there.  I'm just going to warm up and run an easy 200m.  

138.2 lbs after workout.  

USATF

I made my second call to USATF to get them to change my affiliation from 'unattached' to my track club, GPTC.  I've called twice, sent 2 emails.  They did respond to an email acknowledging receipt, but that's it.  Never reach a person on the phone, calls not returned.  Not much more I can do.  

Getting my splits right

Mostly sunny and warm with calm winds at the Sewanee track, 84º and a bit humid.   Yesterday, I continued my search for the perfect 400m race splits and I think I've come pretty close.  Fastest 400m I've run in training this year.

Hoka trainers on

stretches, drills, bands

100m - 13.60

400m - 57.13 (27.20, 29.93 / 12.9, 14.30, 14.31, 15.62 / 41.5, 15.62)

300m - 41.90  (13.23, 13.94, 14.73 / 

That's it.  My first 200m should be no faster than 26.9 or so.   At 27.2, I was able to get the last 200 in under 30 (just barely) and not rig in the end.  This confirms that I've been going out too hard most of the season.  I've really wasted a lot of opportunities to run fast times in the 400m.  In ten 400m races this season, I've rigged up in 7... not a good percentage of success.  Now I think, finally, I've got it together.  The 57.13 I ran yesterday is by far faster than any time I've raced this season, and with a time differential of 2.7 sec between 200m splits, it is far closer to what the pros do, and a departure from what I used to do. Most every fast time I've run, including PRs and championship races, I've had big differentials between 1st and 2nd 200s.  In Korea, when I ran 55.17, it was something like 4+ sec (25.5 / 29.67).  That was typical then, but just isn't working now.  I have to rely more on my speed endurance rather than just raw top end speed.  The problem with track meets is that I get so pumped up and anxious at the start,  I take a risk and go out too fast, often pushing beyond optimum performance limits.

I was going to run 2 400s but my foot was a bit sore so I ran a 300m.  My first 200m split was again right on: 27.17.  Was a little tired so the 3rd 100 wasn't as fast.  My 300m split in the 400m was 41.5, right where it should be.  My last 100m was only 15.62, but hopefully that would improve a few tenths in spikes.  With a 41.5 300m split, I have to bring the last 100m in at under 15.5 to break 57.  

Continuing resistance today.  I'm continuing single leg squats and band work.  I can really feel it in the glutes.  I may go swimming later this morning before the forecast afternoon rain.  So, I may take the day off from the track and return tomorrow.  Nationals are just over 3 weeks away and when I get back on Sunday, I'll begin my last workout cycle.  I need to respect my days off and not do consecutive track days. 

138.7 lbs after workout

Nationals

Regular on-time registration for Nationals has closed and no one else of note has entered.   There are 14 people signed up for the M60 400m, including previous champion Tyrone, although he did not run well last week.  Assuming the usual scratches, that means we'll probably have to run a prelim on Thurs., which sucks... all to eliminate just a few people.  Of the 14 people registered, only about 2 or 3 have run under a minute since 2019.  There are some that are probably capable but just haven't recorded any times, like Brian H.  It's definitely my race to lose.  In the 800m,  there's a whopping 25 people registered!  Just one US guy (legitimately) seeded ahead of me, a miler who ran a 2:23 last week - about an hour after he ran a 4:55 1500m.  So, he's capable of sub 2:20.  He ran 2:17.99 in 2019.  Many of the others haven't raced since 2019.  Another Canadian competing unofficially is top seed.  So, I have a shot to medal.  I think my chances are also good in the 200m.  I don't think Don and Alan are 100%, Tony and Val can't run a 200, and Tyrone ran a very slow 200 last week, so... we'll see.  Brian is probably the one to watch out for if Alan and Don are sub par.  (Brian and some of my other competition were supposed to race this weekend in the AAU Championships in Miami, but it was canceled).  For me, the 100m event is last priority.  If I lose the 400m, I definitely won't run the 100m, and I still may not if it's particularly hot.  The 100 prelim is shortly after the 400m final.  If I were to be injured in that, it could close out my chances for 2 more medals and perhaps a possible championship.  I'm not worried about injuries since I have a good warmup and prehab routine that has proven itself.  So, we'll see.  

  

New approach

Very warm and a little humid at 4:15pm at the Sewanee track.   84º, heat index 87ish.   I'm taking a different approach this week.   I'm not going to do any crushing tempo or over distance this week before my penultimate meet of the season on Sat. in FL.  I'm going to prepare to race the 400m, by running fast 400s.  My friend Trevor from Australia told me he did something like this.  He is one of the very few M60 guys to break 56, so it worked for him.  Plus, I'm going to add a small amount of resistance daily, dumbell squats and bands.  It's low volume, good quality, and tolerable to do on consecutive days.

You'd think racing 400s would be good training but it's not.  When racing, I tend to take risks thinking I can go out really fast and bring it home.  This season, I've been able to do that less than half the time.  I thought I could run 26 low the first 200, but that is not the case, as demonstrated by my last 300m event run.  I really have no business going out much faster than 27.  Today, I ran near even splits and both my 400s were faster than yesterday and no 200 split was faster than 28.23. 

I'm trying to get better in estimating my speed.  To start, I tried to run exactly a 14 sec 100m and nailed it .

Hoka trainers on

stretches, drills, 2 x 100m, bands

100m - 14.07

400m - 58.65 (29.06, 29.59 / 14.25, 14.81, 14.35, 15.24)

400m - 57.96 (28.23, 29.73 / 13.66, 14.57, 14.62, 15.11)

200m - 27.81

So, I'll try this workout again tomorrow.  I will push the first half to the point of diminishing returns.  I was happy to run the second one faster than the first with only about 25 min rest in between.  

Comparing the 2, I gained 0.69 sec on the second 400m.  The gains came in the first 200m where I gained 0.83, but only lost 0.14 in the second 200m (mostly in the 3rd 300).   And the second 400m, will be harder of course due to fatigue.  I'll try to inch my time forward in the next workouts and see where that point is of diminishing returns.  When fresh, warmed up, and hyped up for a track meet, 27.5+ can feel very slow for the first 200m of a race, but that's the point.  

I tried my Hoka Rincons today.  They felt pretty good.  More toe room.

138.6 lbs after workout.  

Got to the track this afternoon early to get back at 6pm to see the last day of the Olympic Trials but they were reschedule on NBC to tonight at 10:30pm due to the highest temperatures ever recorded today in Oregon.  It reached 110º

 

Still learning

 I should say ... still haven't learned how to run a 400m within my ability.  Yesterday, I went out a a risky fast pace into a strong headwind and rigged in the end about 30m+ out.  Finished in a disappointing 58.83, second slowest time of the season, which shows I'm vulnerable to failure and defeat if I don't get my mind right.   Also possible I may be a bit over trained.  I will try it again next weekend one last time before Nationals and this time, I'm determined to be more patient.  

So, the task for this week is strengthen, and learn to run a 400m.  That means running race pace 400s with a relaxed first 200m, 27-28, then all out on the last 200m with an emphasis on form and relaxation.   And, hitting the resistance training, at least a little everyday.  I've gotten away from the weight room and I need to up my game a bit.  Doing a little every morning, no heavy weights, just bands, and dumbell squats.  I'm generally healthy but with the normal small aches and pains.  

TN Sr. Games 

I'm getting pretty fed up with the unprofessionalism at these TN Sr Games meets.  

#1, they are expensive.  $75 to run one event in this meet.  I signed up for the 200 and 400 but asked well ahead of time  to change from the 200 to the 800 on Sunday so I could get more experience running the 800 and not risk injury in the 200.  They denied my request with the reasoning that I could be just jockeying for position to increase my chances of qualifying for National Sr Games...which is particularly insulting and stupid.  #1, I am undefeated in 10 yrs of Sr Games competition in all events I've ever entered,  and I wanted to change into an event, the 800m, where I would actually have some competition with Mark C. running.  #2, I don't give jackshit about the Nat'l  Senior Games which I've never entered.  Sr Games are the "minor leagues" in terms of track as compared to USATF Masters Nationals.  

#2, they had a professional timer that wanted to put me in lane one.  They ultimately had so many scratches I just choose my lane but when I asked the timer about it, he tried to guilt me into running in lane one because it was 'better for the other competitors' so 'they could feel like they were racing someone instead of having someone alway way out in front.'  He said, 'it's not about just you, Bill'.... WTF?    I told him any professional timer knows how to seed lanes... i.e. 4,5,3,6,2,7,1,8...  and I was just there to run against the clock.  I could care less about 'the competition.'  I was standing there with USATF official and long time friend Mike H. who was basically agreeing with everything I said.  But, again... it was a non issue because of so many scratches, but just his attitude and MO about this was stupid and unprofessional.  Not what you'd expect for an event you pay this much for.   It was just basically me and Mark in the race.  Mark finished second about 7 sec/ 40m behind me in about 66 sec, everyone else was 100m+ behind.   

#3, I've raced a lot of meets this year and the track at Brentwood HS used for Sr Games is the worst I've run on this season.  It's black and hard.  When it was new several yr ago, I did run 55.85 / 25.20 on this track, but now it's dry and hard, giving a clackity-clack sound when you run on it in spikes.  Brentwood Academy was so much better.  But Sr. Games could care less.  It's a racket.  They were likely getting it for free or cheap. 

So, just as well, I scratched today - Sunday.   Better off training anyway.  Back to it later today.  

Inspiration

I was really inspired by seeing my friend David K. qualify for the Olympics Sat. night in the 400mH.  I met this young man at a meet at Life U., in Marietta, GA last summer where we were running the 400m.  We've been in touch on FB sporadically throughout his time racing in Europe as a first yr pro.    This year, his season didn't start real well.  He finished last in a Diamond League meet, running over 50 and seemed visibly upset with himself.  However, he believed in himself and continued to work hard.   We've exchanged messages on FB all during the trials, I told him he's got a real shot at it after the semis, and he responded "I'm gonna go for it for sure" and "It felt really good."   In lane 4 in the final in the 400mH, he had Rai B. out in front of him in 5, who just missed the WR running at 46.83, and with someone that far ahead, it would be tempting to try and follow.  But no, he stuck to his race plan, he was patient and measured.  At the 200m mark he was mid-pack, and with 100m left he was tied for 5th.  But, he didn't panic, he kept his form, executed brilliantly, ran a very strong last 100m and finished third - punching his ticket to Tokyo with an all time personal best of 48.38, 8th best in the world.  Rai won with the 2nd fastest 400mH in history.... 46.83, just 0.05 off the WR.  I learned a lot just by watching him.  So happy for David.... 

300, 400, 200, 100

 Warm and pleasant with light winds in Sewanee, 75º or so late afternoon.  Tonight, 300m event run, 400m at 800m race pace, and 200m at 400m race pace.

Hoka trainers on

stretches, drills, 2 x 100m, 50

100m - 13.41

300m - 41.26  (12.50, 13.73, 15.03 / 26.23, 15.03)

400m - 67.40 (30.96 / 36.44)

200m - 27.22

This was all about pacing.  My first 100 was in sweats and just a warmup, trying to get 13 low.  The 300m started way to fast and I can't yet (or maybe never) go out in 26 low and finish strong.  I'm not where I want to be and was pushing it to find out.  I want to be under 41 and still feel like I have energy left.  Not today.   I would've have been hard pressed to make the last 100m in 16.5.   The 400m was to simulate the first lap of an 800, and was pretty much ok.  The last 200m was a tad shy of 400m pace.  

138.0 lbs after workout

I'm racing the 400m Sat morning, and I've decided to not race the 200m on Sunday and asked to race the 800m instead.  I don't want to risk any injury this close to nationals.  

There looks to be a large turnout at nationals this year with registration numbers higher than the last 2 championships.  All my events are huge.  More than double the number of competitors.  The leading seed in the M60 800m is a Canadian (competing unofficially) who ran 2:08 2 yrs ago.  The fastest American competing officially ran 2:18 2 yrs ago.  At one point I thought I could win it, but with these new entries, I'd be lucky to medal.  Most of these 800 runners are road racers, milers, 5k guys.   So far, my best shot still seems to be the 400m.  I'm top seed but Tyronne who beat me in '18 is back.  They'll likely have a 400m prelim on Thursday, which sucks.   Out of 14-15, I'm guessing only 3 or 4 besides me will break a minute ... and run their age.  

Over distance volume: 2x600, 500, 300

Taking advantage of the amazingly cool weather, very dry, sunny, 71º.  Time to do the heavy stuff now.    I did a few of these workouts in March.  Today, my fastest set of 2 x 600m.   Took ample rest between the 600s but not full, about 15 min.

Hoka trainers on

stretches, drills, 2 x 100m, 50m

600m - 1:40.78 (31.32, 34.06, 35.40 / 65.38 / 35.40)

600m - 1:40.01 (30.91, 33.66, 35.44 / 64.57 / 35.44)

500m - 80.72 (29.28, 33.65, 17.79 / 62.93, 17.79)

300m - 45.50

The 600s were draining so my 500 and 300 suffered.  By the time I got to the 300m, I felt hobbled and toasted.  These 600s were a bit faster than 800m race pace.  If I could go out in 1:41.5, and run the last 200m in 36, that would be 2:17.5,  pushing my limit.  Push it too hard and rig... lose lots of time.  It's a risk.  The other day I went out in 32 and it seemed too hard.  Today went out in 31 and didn't seem quite as hard.

Damn, seems like the 800m will have to have a prelim in M60.  Crazy.  Looks like they will have at least 15.  That really sucks.  I haven't registered yet, but I'm actually the fastest seed so far.  William C., the top seed, 2:16.00 is fake.  This guy has been racing since 2017 and has never run below 2:30.  Ran 2:37 a few weeks ago.   

UPDATE:  I just asked the question to Jerry, Master Track Chair about the 800m prelim.  He said:

"So there's no 800 preliminary round. Sections on time. We're verifying seed times where they make a difference in seeding."  - Jerry Bookin-Weiner, USATF Masters Chair

Good news.  Chances are better that I will in fact race the 800m.   My chances are as good in the 800m as in any event I think.  My 2:19.22 would have won the M60 800m every year 2014 - 19.  My biggest problem is lack of experience, having run this race officially only twice in my life, and only once in 6 yrs.  

Band work and prehab tomorrow. 

-------------------

The Trials

Have been enjoying the USA Olympic Track and Field Trials every night Fri-Mon.  Starts again Thur-Sun.  I was particularly sad to see what is likely the end of Justin Gatlin's career.  He and Marvin Bracey went down with injuries.  They both had times that would have possibly made the team if they weren't injured.  Happy to see the young guys like Jewett in the 800m, and Kerley in the 100m make the team.   Allison Felix seemed to be one of the only of the 'old guard' to make the team (400m).   We likely witnessed the last races of Lashawn Merritt, Justin Gatlin, Natasha Hastings, Mike Rodgers, and maybe others.  Shocking to see AR holder, clear favorite to not only make the team but to win the 800m in Tokyo, Donavan Brazier NOT make the team and finish LAST in the final.  No guarantees in this sport.  You bring it or you don't.  The idea is to be so good, that you can win with your B-game.  There is no one like that in these US Olympic Trials except for maybe Ryan Crouser, who broke the WR in the shot put by 10 inches.  I really think even Noah Lyles is in peril of not making this team, judging by his 100m.  

I think Gatlin spoke for all of us, especially us older athletes when he said:

"You never realize as an athlete there's going to be an end, 'til the end comes." 

- Justin Gatlin

Great summer for track and field. Olympic trials continue and the Olympics right around the corner. Cool to see track on primetime network TV, but it is quite a culture shock ... going from the USA Track and Field Olympic Trials on NBC to local coverage of NASCAR in Nashville. ; )

5 x 200m

Warm to hot today in Sewanee, depending on the sun and rain.  It would rain for a few minutes then get very hot and humid when the sun returned.  With rain coming, I got out there early, in the heat of the day around 1 pm.  

I was surprised that my quads were a tad sore after a days rest from my Sat speed work.  

I had planned to do the 6 x 200m workout w/ 3 min rest but I didn't make it.  My heart rate was still at 160 three min after #5.  Maybe the heat and humidity or maybe because the first 3 were pretty quick, or maybe a because I walked back in between.   On 6/7, I did this same workout and was able to get 6,  the first 3 about the same time as today.   That was on a Sunday at Marist, the day after I ran my SB 400m.  The main difference besides the track was I walked back to the start in the hot sun across the field today.  On 6/6, I brought 2 water bottles and ran in both directions, no walk in between.  Maybe that was it.  

Hoka trainers on

stretches, drills, 2 x 100, 50

5 x 200m w/ 3m rest - 27.69, 28.31, 28.06, 29.01, 30.40 / Avg. 28.69

band work

I felt like I should do more, but I do want to go out tomorrow for a substantial workout, so I did some resistance bands, sets of hams, hip flexors, abductors.   I need to start doing these after every workout, as prehab to help prevent injury.  I've not raced many short sprints this year.

138.9 lbs after workout.

UPDATE:

Looks like my age group is going to be very competitive, Michael F. now has the M60 WL in the 100, 200, and just missed my WL in the 400m by just 0.07.  Fastest M60 400m, besides me since last year.