tempo 300s

 Much warmer today, mid 40ºs and sunny but a moderate SW wind.  Still a little snow on the track on the shady side.  I went to the track with a little apprehension as I knew it was tempo day, a day to suffer and try to one-up myself from the last tempo set.  I did, but not by much.

Hoka trainers on

stretches, drills, 2 x 100

4 x 300m w/3 min rest - 48.29, 49.43, 51.63, 55.23 (avg 51.14)

Obviously started too fast and averaged under 50 for the first 3, but the last one was more a killer than usual and was lucky to not bail out.  So, I got it done.

I really need to up my game in the strength area on my days off from the track.  I need to get back to biking on days off, and adding hills and weight pulls to my speed days, and doing rehab/prehab for my injury which is still not 100% after 6 weeks.  

At least I'm light, 140.6 lbs.  

PRESS

Recently there were some local articles in the DNJ and Sewanee Messenger (PDF - p.9) on my '21 season.

500, 400

Friday was mid 30ºs and windy so it felt cold.  I wanted to do over distance but just managed 2 long sprints, a 500 and a neg split 400m.

Hoka trainers on 

stretches, drills, 2 x 100

500m - 83.54 (66.94, 17.60)

400m - 67.50 (35.53, 31.97)

Not much and felt cold, so I didn't decide to do anymore.  Felt a little weak probably due to poor diet and lack of strength  training.  However, I'm light.

140.7 after workout.

Sat, noticed Sewanee was having an indoor meet but I stayed home and watched the Millrose games.  Their sprinters were unremarkable, none under 26 for the 200m and their only 400m guy ran 62.

first speed

Today was warmer than forecast.  Was supposed to be in the 30ºs but it was in the 40ºs and sunny, NW wind.  I got out there in mid day.  Since it was relatively warm, I decided to up the tempo slightly and do some quality.  I started with some cautious 50s with my sweatpants on before the 3 x 300.

Hoka trainers on

stretches, drills, bands, 2 x 100m

2 x 50m - 7.37, 6.82

3 x 300m - 43.78, 43.56, 45.87

The 50s were not real fast compared to what I was doing 12/16, actually breaking 6 sec in a flying 50m.  It'll be a month I think.  My fastest 100m split today was only about 13.5, so not real fast yet.

The first 2 300s were fine, 2nd 300 more balanced splits.  The last one was massively exhausting.  I took nearly full rest in between, about 12-14 min.  The first 200m was essentially into the wind.  Can tell I have a ways to go before I'm fit, ready to race.  

Still light, 140.2 lbs after workout.

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Masters Rankings

I reported the WL in the indoor M60 200m.  I was there and it was the very next heat after I DNF'd.  I'm nearly certain it was a case of a misattributed time.  The M60 guy who supposedly ran 25.38 in the indoor 200m, earlier in the day ran 9.02 in the 60m.  Impossible that this time is legit but... these things are often hard to prove.  

800

Second day in a row on the track, but just briefly.  Sunny, breezy and 40º.  I want to definitely train on Tues and Friday, because Wed and Thurs are difficult, so I did something today, and tomorrow will be a off track day.  I don't like to do 2 days in row on the track, so I kept it light today.  

Hoka trainers on

stretches, drills, 2x 100m

800m - 2:34.48 (~74.4, 80)

Not too bad, faster than all of those early foundation 800s I did Sept - Nov, but it should have been since I was just doing one.  

Still thinking about doing an 800m in a meet before trying anything fast.  I could race an outdoor 800m on 2/26 in GA and an indoor 400m on March 5 in KY.  So, that's a tentative plan.

Damn cold weather coming up.  A dry cold pattern.  Tues looks ok, sunny mid 30ºs, Friday looks tough ... upper 20ºs cloudy and windy.  

If I can get my ass in shape, I think I'd have a chance to win the 800m at Nationals.  I think anything under 2:30 would medal, maybe even win.  

140.7 lbs after workout.  

Tempo 300s

Getting my groove back.  Mid 30ºs and sunny today at the Sewanee track.  The winds were light so it didn't feel too cold, despite piles of snow around the edges of the field.  I did my intervals in a T shirt and short tights as usual.

Hoka trainers on

stretches, drills, 2 x 100m

4 x 300m w/ 3 min rest - 49.79, 51.17, 52.2, 53.12 (avg 51.57)

Was brutal, swimming in lactic and down on my knees when finished.  My best tempo set of 300s since Nov. 18 when I did this same workout in avg 52.33 sec.  Still not ready to rip, but close.  There's no rush, I wouldn't mind racing sooner than later, but not til all doubts are gone and I feel like I can rip a ~ 26 sec 200m without worries.   Certainly no racing for a month, unless it's an 800 just for a workout.  

Light.  140.6 lbs after workout.  

500,400,200

Brutal conditions, slow, running carefully more than fast.   Cloudy, N wind, 24ºF., wind chill in the teens, track frozen in places.  I huddled in the mens room to do my stretches and in between intervals.  Got it done... it was very hard.  Probably because I haven't been eating enough due to some job stress and being busy with the beginning of the semester.  Not to mention, a very brief warmup, poor traction.  Times were super slow considering the effort.  Not full rest between.

 

Hoka trainers on

stretches, 100m

500m - 88.3

400m - 71.9

200m - 31.1

Cold, but I've trained in colder.  Still not cold enough for long tights, but I did have 2 layers on top including a long sleeve, headband, gloves of course.  

Same weather for tomorrow, below freezing all day and a low of 14º tomorrow night.   Next workout for Sat looks better.  Mid 30ºs and sunny, not much wind.  Monday will be the warmest day, mid 40ºs with some sun.  Injury seems gone, but haven't tested it with anything fast.  Probably won't for a week or 2.

Very light 139.5 lbs after workout.  

tempo 200s - slushy

The weather was actually ok, mid 40ºs, some sun, not too windy.  However, the snow hadn't melted.  I walked out there to see the 2 track coaches shoveling the far end of the track.  Lane 5 was pretty much clear for the 200m, so that basically dictated what I could do today, a 4 x 200m tempo set running back and forth in lane 5.  I grabbed a shovel and cleared a little snow.

Hoka trainers on

stretches, drills, 200 

4 x 200m w/ 75 sec rest - 31.8, 32.4, 33, 32.8

The level of effort this took reminds me of how far I have to go.  At least, I'm feeling more recovered from the injury.  The slow times were somewhat indicative of being cautious, occasionally running over slush.  However, did this same set with just 60 sec rest 5+ weeks ago, about the same speed.  

Was really light after workout, 140.5 lbs.  

Conditions don't look much better for Thursday.   It's supposed to remain below freezing from Wed night to the weekend.  After a night of rain Wed, it's supposed to end with freezing rain and maybe a little snow, and will be only in the upper 20ºs, mostly cloudy and windy during the day Thurs and Friday.  Next chance to get above freezing will be Sat, but just for a few hours.  Although cold, it looks like it will be mostly sunny for 4-5 days beginning Sat.  

For the first time, the injury was pretty much unnoticeable.   Hoping to ramp up the training quality, perhaps focusing on an early March race.