Indoor circuit

About 40º and raining today.  Decided to stay in and do this indoor circuit.  

I may or may not try to run tomorrow morning.  If so, it will be a short turf tempo set.  It's supposed to be wet and cloudy, about 33º.   

Here's my living room set.  I'll do this circuit 3x:

15 RDLs

30 single leg squats with 45 bs

15 x ab wheel extensions

30 pushups

eccentric single leg slides to full extension bridge, hold 5 sec

50 x single leg heel raises

60 (R/L) bicycle crunches w/ 10 lb ankle weights and 25 lb dumbell

12 pullups with 20 lb ankle weights

10 x Single leg nordic leg curl (slow neg) w/ bands

I work Thursday so no training.  Since I have to be in Murfreesboro on Fri, I might as well run stadium stairs.  Weather looks good Sat-Mon so hopefully will be back to full scale track.  The injury has improved but not to the extent that I want to sprint race pace yet. 

600, 100s (slow), bike

I was happy to not have lost a day of training and returned to the track today for some slow running despite the sore ham.   Was a great day for weather, upper 50ºs.  Made sure I was fully warmed up and worked the injured area with bands, massage gun, balm and stick.

Hoka trainers on

stretches, drills, massage gun, bands, stick, eccentric exercises

600m - 1:56 (76, 40)

2 x 100m strides - 18, 16.7

Bike up the mountain - 21 min

Not too bad for a light track workout.  I was definitely feeling the ham a little toward the end of the 600, despite running quite slow.  I tested it in 2 more 100m sprints.  Definitely an issue still.  Beginning to really doubt that I should race in 2 weeks.  

I then went home and had tea, a light lunch and went back out for a hard climb up the mountain on the bike.  First time in bike shoes.  Right about 21min flat, in the the top 5-6 or so fastest times up.  

It's only been 2 days but the injury, while not like the proximal injury on the left side, feels similar in some ways and may be a similar type problem in that I don't feel it in ham curls as much as full extension bridges.  Definitely not like the left side where primary pain / strain was in my butt.  

Tomorrow, the rain should stop by 11am but it will be cold, in the 30ºs.  We'll see how it feels, may just go out and do some light strides.   Or, I might just stay home and lift/prehab.  I'm hoping I can resume intensive tempo training by next weekend since it doesn't involve real fast running.   But, the main objective is to heal.  If it feels better after a workout, then it's healing, if it feels worse and sore, than it's not.   Today it felt a bit worse after running but better after biking.

Gotta quit the creatine.  Too heavy.  Was 142 for today's workout.   141.8 lbs after workout and a light lunch.  

250, 150, strain

 Partly sunny, S wind and about 50º.   Wanted to run some race pace today but foot was a bit sore after yesterday's 300 tempo workout.  Nevertheless, I ran a good 250, 150, then put the spikes on to run one more 150 and felt a pinch in my right ham 20m before the end.  Was debating on doing this last sprint or just doing weight pulls.   Should have gone with the weight pulls.  These sprints were done 3 step rolling and at about 400m race pace or slightly faster.  

Hoka trainers on

stretches, bands, drills, 2x100

2 x 50m - 6.82, 6.51

Adidas trainers on

250m - 33.97 (26.62, 7.35)

150m - 19.49 (6.35, 13.14)

Hoka spikes on

150m - DNF  (first 50m - 6.29)

On the last 150, I was of course trying to 'one up' myself and maybe break 19.  And that's what got me into trouble.  Doing near full rest speed work in cold temperatures is somewhat risky and putting spikes on increases the risk.  This ham strain I don't think is serious, but it is a reoccurring soreness in this area I felt after my second race and my 400m time trial a few weeks ago.  While not serious, I need to rehab it fully and not risk anymore speed work in the next 10 days at least.  It's not the same side as last year's proximal ham injury, but it's in the mid-upper tendinous part of the ham,  but at least 4" from the proximal attachment.   I won't know how this will affect my training til I get out there on Monday, but it shouldn't prevent me from running slower overdistance and submaximal tempo, which is the bread n butter of my training anyway.  It's definitely a setback and although minor, probably the most significant injury of this training season (other than the ongoing foot issue).  Bummer, because I was feeling really good after yesterday's tempo set.  

I found a solution to pulling weight on the track.  There's a sled parked on the track with 90lbs on it.  The sled and barbells probably weight 130 lbs together.   I hooked up the harness and towed it 2x30m.   I didn't want to do more because of my sore ham but it is definitely a good option for strength.  Its hard in the first few steps but after that, momentum takes over and it's easier, providing good resistance.  

I have been loading on creatine supplements to see if it would help my strength output as I'm beginning to increase my resistance workouts.  It has caused me to gain weight which is likely water retention.  I went into today's workout at 141.5 lbs, about 2 lbs higher than yesterday.   I was drinking a lot of water and juice yesterday and last night.  I've heard some anecdotal references to a relationship to creatine and muscle strain, but I really don't think there is science to prove it.

Anyway, the weather is horrible for the next 5 days.  Rain everyday,  with some possible breaks on Monday and Tues.  We should get at least 3" of rain this week.  Will be cloudy, cold, windy as well.  The road to Poland is not paved in comfort and ease.  

140.9 lbs after workout.

4x300 tempo

Sunny, mid 40ºs with a wind out of the W-SW, sometimes gusty.  I decided not to race on Sunday and keep my nose to grindstone and today was intensive tempo day.  Always a tough one.  But it went well, I 'one up' my self again.

Hoka trainers on

stretches, drills, 2x100

Adidas trainers on

4x300m w/ 3 min rest - 46.63, 48.48, 51.54, 53.78  (50.11 avg)

Hoka trainers on

100m strider ~ 14

Only my 3rd full 4x300 intensive tempo set in a month.  Last one was 10 days ago.  I bettered my avg by 0.45 sec.  My first 300 was ridiculous in 46.6, but it honestly didn't feel that hard.  Until the oxygen debt caught up with me 10 sec after finishing.   Still, it was a monumental act of will to launch into that 4th rep, still recovering from the 3rd.  But, I got it done.  If only I had run that last rep a half second faster, I would have been able to break 50 sec for the avg.  

I ran one last 100m with the carbon fiber insert in my shoe.  While it actually hurt my foot while walking, at sprint it seemed ok.  More testing will be needed to see if it helps.

I can tell I'm crossing into a higher level of fitness as I'm starting to feel the effects of "EPOC" - Excess Post-exercise Oxygen Consumption.  This phenomenon manifests itself 1), in long sprints where it feels pretty effortless to sprint a 200 or 300m, and the heart and breathing rate don't increase until several seconds after the sprint.  That's why I sometimes go out too fast in races and tempo sets, because it feels so easy.  When I'm not in shape, I feel the oxygen debt, high heart rate and breathing during the sprint, usually after 150m.  And 2), this phenomenon contributes to the 'afterburn.'  My resting HR is around low - mid 50s in the morning, but even an hour after a workout, it could still be in the upper 70s and the body continues to burn calories at an accelerated rate.   If I don't eat after a workout (not a good thing to do), I can easily burn off a lb just sitting around for an hour.  I usually at least drink some juice mixed with a vitamin complex and maybe some creatine immediately after training, but still the calorie burn continues.  

I'm finally registered for Poland.  The travel agency screwed up my ticket, causing me to purchase one leg of the flight to replace the one they booked incorrectly.  My itinerary is NOT ideally conducive to athletic performance in that I am arriving the day before I race in the first round.  I usually come a day earlier to get adjusted but I didn't want to miss 2 consecutive Thursdays of teaching.   The opening round should be no big deal to survive, and will serve as a shakeout.  Unfortunately, they'll run a 6 lane one heat final.  I WISH they would do it like NCAA does, with a 2 heat 4 lane final so no one gets relegated to lanes 1 and 2.   The disadvantage of running in lanes 1 and 2 indoors is pretty insurmountable in an elite field.  

139.3 lbs after workout.

600, weight pulls

Very nice day in Sewanee, 48º, sunny, light winds E-NE.  I was on the track yesterday and since the weather is going downhill tomorrow and Thurs, I decided to train again today.  Lightly.  My R ham was sore from yesterday so I really gave it a good warm up, bands, massage gun and balm to really loosen it up.  Didn't do too much, time is limited, have to work this afternoon.

Hoka trainers on

stretches, drills, bands, 2x100, massage gun

600m - 1:43.48 (66.85, 36.63 / 31.69, 35.16, 36.63)

2 x 70m w/ 45 lb weight

The 600 wasn't bad, didn't kill me.  I was able to slog out the last 100m in under 18 sec.  

I tried doing the weight pull sprints on the track, thinking the track might provide more friction and resistance.  And how... the tough nylon web strap wore through and broke twice after 70m because of the friction of the dumbell on the track.  I intended to run 100m, not 70m.   I guess I need to return to the turf for these.

Next track workout won't be until Friday. Forecast is sunny upper 30ºs and windy.  

139.4 lbs after workout

200m tempo, 100m weight pulls

Cold, but the sun came out mid afternoon, light winds, 39º.   Track was wet from yesterday's rain.

Yesterday, did 6 sets of core work, bicycle crunches with ankle weights and holding a 25lb dumbell.  Also ab wheel, pullups, bands. 

I was going to try a 4x200m with just 1 min rest.  Thought about lengthening the rest to 75 sec but no, went with it.  Cut the last rep short to 100m.  4x200 w/ 1min is no joke, it's really hard if you're aiming for 30.

Hoka trainers on 

stretches, drills, 2 x 100m

Adidas trainers on

3 x 200m and 1 x 100m w/ 1 min rest - 29.80, 31.2, 32.66, 16.17

Hoka trainers on

200m - 28.94

60m, 4x100m 45 lb weight pulls on turf ~ 22 

I was going to do a 2x200 set w/ 1min but I felt some tightness in my left ham and didn't want to take chances, so I cut the last 200m and went to the field with weight and harness.  

This is the first time I've tried 100m 45 lb weight pull sprints.  I usually had done 60m or even 50 yds.  These were hard at the end of a workout.  The last two I took a full 5 min rest.  My fastest one was about 22 sec.   

The foot feels ok but on the suggestion I got a long time ago, I'm going to try some carbon fiber inserts in my trainers.  

I will likely go out tomorrow early, late morning.  It's essentially my first full day of work this semester.  Weather is going to be bad Wed-Thurs and I work so may not be on the track til Friday.  

Despite my general slowing and decline in performance, I'm dedicated to doing my best and motivated to improve.  A lot of it is definitely mental, making sure I give my brain an assignment when I race and making sure I'm moving efficiently and without strain or tension.  

138.3 lbs after workout.

Looking at previous M60 World indoor championships, 2019 was unusually competitive as will be this one, assuming John comes.  In '17, only one M60 medalist broke a minute.  This year, John could conceivably threaten the M60 WR of 55.62 if he brings it.  Just happy to run along with these awesome athletes.  

400m, 150m, weight pulls

Upper 40ºs, but sunny and light to calm winds.  Felt pretty good out today and my foot felt ok so I put on the Hoka spikes for a 400m event run.  I really wanted to break 59 today but was disappointed.  Still don't have the last 100m.  It may be a while before I get it.  It wasn't until March of '21 did I run 58, and one 57.81.  By the end of March '21, I ran 57.90 in training shoes.  I'm looking carefully at those months training.  I ran a 60.88 on Jan 12, '21 in trainers.  And I made a lot of progress from then on through the next 6 weeks.  

I probably would've done better today to do hard 150 repeats or a hill workout, but I needed to see where I am.  

Hoka trainers on

stretches, drills, 2x100, bands

Hoka spikes on

400m - 60.06 (13.19, 14.52, 15.17, 17.18 /  27.71, 32.35)

150m - 20.26

Hoka trainers on 

4x60m sprints on turf w/ 45 lb weight 

bike sprints on flat

I don't have the last 100m.  I was close to my target splits on the first three 100s, but really rigged toward the end in the last 100m.  Was hoping for a 28/31, instead 27.7/32.3.  Then I ran an up tempo 150m, not particularly super fast but about 400m race pace.  Soon after I got the harness out and did some 60m sprints on turf pulling the 45lb barbel.  I could have done more but I wanted to try the new bike shoes.

The bike shoes were pretty amazing, never have felt anything quite like it, especially the way the quads are engaged.   I was pretty tired but still pushed up over 27 mph on a few short flat sprints on the bike.

Seem unusually sore in the glute and hams.  Don't know why it's taking so long to recover.  Rainy day tomorrow, will do resistance and go back Monday to the track.  

I just need to keep my nose to the grindstone and do as much as I can.  Doing these types of all out 400s are not the best use of time.  Such  event runs are better later in the season.   It's going to take every bit of the 10 weeks I have left before Poland to reach a competitive level, and even then, chances are slim that I'll medal.  It could be my last world meet and will definitely be my last til '26.   It's really hard to imagine myself 3 years from now at 66.  

I learned today my chances to medal in Poland are really slim, due to the fact that not only is the World Champion John coming, but the Silver Medalist Mike V. just blew me out of the water today with a stunning indoor 57.88.  That was just a shade over my best indoor time in '21 in March, and he did it in Jan, with no blocks!  He is actually faster this year than last year.  Everyone has their peak and he and John are so far above everyone, with the possible exception of Darren who is just coming in to M60.   I'm definitely an 'also-ran' at this point in my age group.   If it weren't for covid robbing me of my M60 year, I could have had another few championships.   I'm fairly certain I would have medaled on the world level in '21, having held the fastest time in the world for almost 2 yrs.  My 56.23 is still the second fastest time since covid hit 3 yrs ago.     Anything can happen in Masters competition, but it's going to be an accomplishment to make the Final in this field.  

139.5 lbs after workout.