A little heat

Pre race day, went out to sweat a little, but it really wasn't that hot.  85º, heat index about 92º, it felt fine in the shade.   In some ways, this was the best I've ever felt after a workout.  Didn't do much, but it felt very good to run a little 'not fast.'   I did put the spikes on and ran one 200m race pace and it was perfect.

Hoka trainers on

stretches, drills, bands, massage gun

400m jog ~ 80

100m - 18.5

Adidas spikes on

200m - 26.91 (13.08, 13.83)

I worked up a good sweat and really wanted to do more, but decided to call it a day.  Everything felt good, even my feet.  I needed the day off I guess.   

138.0 lbs after workout.  Perfect.  Was a bit worried because I went to bed last night at 143.5, probably mostly water from the watermelon.  Even after dinner - 2 egg sandwich and some almond butter seed crackers, fruit, and lots of iced milk and coffee - I was still under 140 lbs. 

Ready to roll.  Tomorrow, I expect they'll combine age groups because of small turnout and whimps that cancel due to the heat.  They'll probably put me with Calvin, who is 10+ yrs younger and an elite M50 guy (Silver at Nationals) who has run 54.  Tomorrow I expect he'll run 56ish, so if I can stay close to him, I might be able to run a good time.  The task is clear, need to break 59.  What I've lost in speed in the past two years, maybe I can make up for with execution.   The 400m is always hit or miss for me.   

Amazing how good it feels to do a little slow running.  Maybe I should do this every week?  Don't get me wrong, it's still a chore to run even an 80 sec 400m in the heat, I worked up a little sweat.  

Forecast for race time:  94º, heat index 106º, dewpoint 75º.   It's the dewpoint that's the killer.  Still, could be worse.

Day off, swimming, warm up, bands

 Feeling some aches and pains today so thought I should take a day off.  Did my my first lake swim today, which is odd because last year I was swimming in early May.  It's been a cool spring.  Today was not nearly as warm as forecast.  It got up to 80º by late morning, and then the haze rolled in and some light showers, it then stayed in the low 70ºs the rest of the day.  Tomorrow is supposed to be hot, 90º / heat index peaking at 96º between 3 and 5 pm.   I definitely want to get out there then and do some light running to get used to the heat.

After the swim, I went to the track this evening and just did a warmup, bands, massage gun, ab wheel, some body weight exercises.   No running.  Felt a little issue in my L peroneal brevis tendon in my ankle.  It felt better after massage gun and stretching.  Nothing serious, should be good to go for Sat race. 

brief tempo set, 300

My first taste of training in warmer weather but it wasn't real hot.  Temperatures about 83º, sunny, NW breeze, heat index only 85º- 86º... but of course, the difference between sun and shade is huge.   

The heat is supposed to peak on Fri.  I plan on going out and doing some low volume stuff next 2 days, just to experience the heat.  Supposed to be upper 90ºs heat index here on the mountain Fri pm.  

Today, I thought I'd get 3x300 w/3m but bailed after 2, then ran some more.

Hoka trainers on

stretches, 100m, drills, bands

Adidas trainers on

300m, 300m, 100m, 200m w/ 3 min rest - 46.96, 47.23, 16.20, 30.51

300m - 43.91 

A decent volume of training and my 9th of the last 12 days on the track.  First one felt a little clunky but the last one felt pretty good.   

Saw that the winner of M60 400m at Spanish Nationals ran 59.23, so not feeling too bad about my 59.17.  Don't know if conditions on Sat will allow for me to break 59, because in addition to the heat, there is supposed to be wind.  

139.0 lbs after workout.  

Same pose, different day.... worshipping the sun god.

300m, 3x100m, weight pulls

Today and tomorrow is the last of the beautiful weather before it heats up.  Upper 70ºs and dry at the track with an occasional S wind.  My 4th day in a row on the track, 8 of the last 10 days.   Body seems to be holding up ok with the lower volume.  Just wonder if it is as effective as the harder workouts every other day.

I befriended a young Pakistani kid who trains at the same time I do.  He's 28 and was a regionally competitive sprinter in college.  We ran the 300 together.  It kind of messed me up because I ran the first 200m a bit too fast, because of the competition, even though I finished ahead of him.  Afterward, ran 3x100 without complete rest.  Last one was a strider.  

Hoka trainers on

stretches, 100m, drills, bands

100m - 13.66

Adidas trainers on

300m - 42.87 (12.91, 14.17, 15.81 /  27.08, 15.81)

3x100m - 13.48, 13.17, 14.06

4 x 90lb weight pulls - 60, 60, 70, 60 yds.

The 300m was off.  Was tightening toward the end and my last 100m was slow.  So, still not there yet.  27.08 in trainers would be like 26.58 in spikes, too fast.  Should be more like 28 in trainers and 27.5 in spikes.  Then, I might have a chance to finish in 31.

The weight pulls seemed harder tonight.  Probably because of the dryness, more friction.  Couldn't pull 80m.

My diet has been decent but inconsistent.  Been eating a small late morning breakfast, today 2 fried eggs and 1 piece of bread.  I get home from workout at 8:30 and not super hungry so I grab a piece of watermelon.  Yesterday had a craving for greens so steamed a huge bowl of kale with tomato-garlic-basil-balsamic salsa that I make.   I had chicken marinated and ready to cook but didn't feel like it so I ate 3 seed crackers with almond butter and preserves.  That was dinner.  Tonight, watermelon and a lb of grilled chicken, diluted orange juice with vitamin packet.   

139.5 lbs after workout.

Here's the forecast for the Nashville track meet this weekend.  Besides the heat, there is supposed to be wind, not good conditions.

brief tempo - 2x200,100. 150, weight pulls

Third day in a row on the track, 7th day of the last 9.  Weather is great but about to change.  Low 70ºs at sunset, SW wind, sunny.   The forecast is dry all week but getting into the 90ºs by Thurs here in Sewanee. Problem is, for Saturday's meet, the heat index will be pushing 105º in Nashville.   Air temps forecast to be in the mid 90ºs.   Thinking I should do at least one workout in the heat and sun this week.  Forecast for Thurs in Sewanee shows the heat index peaking on Thurs about 95º at 4pm.  

I was thinking I could make some gains by doing more frequent and lower volume workouts early in the week, and take Wed and Fri off.  Without the soul crushing volume tempo workouts I can tolerate consecutive days.  Definitely feel like I'm starting to get lighter and stronger.  

Hoka trainers on

stretches, 100m, bands, drills

2 x 200m, 100m w/ 1 min rest - 27.65, 29.85, 14.57

150m - 19.41 (6.09, 13.32)

2 x 50m

4 x 90 lb weight pulls - 80 yds

I was expecting I'd get 3x200 w/ 1 min rest but I didn't make it.  Guess my first one was too fast, so I just ran a 100m as my last.   I rested and ran a 150m about 400m race pace or a little faster.  I'm thinking I'd like to run somewhere around 20 + 22 = 42 for my 150 race splits to 300m.  (Or 27.2+14.8 for for my 200,100).  Then I need 16.5 to run 58.5.   

I noticed Sydney McLaughlin ran her first 200 one second slower last weekend in NY than her previous race, and she finished with a net gain of about 0.2 sec.   It's a fine line.  

I think I'm getting stronger because I was able to pull the 90 lb weight plates 4x80 yds.  When I first started, I could barely make half that.  

Getting my diet together.  Finally back under 140 lbs after workout: 139.4 lbs

World and National rankings

Saw the results of French Masters Nationals.  Medalists times in M60 400m were 59.13, 59.15, 59.25.  Phillip, who beat me in Poland took 2nd, former world champ Benoit Z. took third, and a new guy in the age group, Xavier, took 1st.  So that bumps me to 7th in the world.  All the more reason to break 59 this coming weekend.  

Nationals registration is complete.  Ron has run 58.39 earlier this month and is US #1.   Pete, new in the age group is certainly capable of 58, as he ran a 58 split at Penn.  So, it'll be a challenge to medal, hard to win.  But that's why I train.  

100, 400, weight pulls

Sat, a consecutive day on the track, the weather was so nice, mid 70ºs, mostly clear, calm winds.   I was going to take the day off from running but I came out late in the day.

I wanted to run a 400 with a slower first 200, but it was actually too slow for an optimum time.

Hoka trainers on 

stretches, 100m, bands, drills

100m - 13.40

Adidas trainers on

400m - 60.72 (29.13, 31.59 / 14.06, 15.07, 15.07, 16.52)

4 x 90lb weight pulls - 75 yds

Was disappointed with the 400m. Was trying to run 14,14,15,16 splits.  Relaxed too much on the 2nd 100m.   Seemed like I was running faster, but no.   Adjusting today's time -1 sec if it were with  spikes (.5 in each half) my first 200m was a whopping 2+ sec slower than my recent event run in spikes, which was really too fast (26.54), I only gained 1 sec in the second 200, so a net loss of about a second over 400 (compared to the 58.74).  So, the best pace would probably be in the middle, which would be about low/mid 27.   I really do need to get to 300m by about 42 or at least 42.5 sec.  Which would be 27.5 + 15 minimum.  Then I'd need 16 to get 58.5 in the last 100m.   27.4 + 14.8 would be better (42.2).  

After that 400m, I wanted to run another one, but I  bailed after 60m, foot hurt.  So I then did 4 good pulls on the field with 90 lbs.  These 75 yd pulls were the longest so far.

Weight is getting there.  140.2 lbs

 

4x300,100s, weight pulls

 Perfect weather this evening, 70º, calm winds, and finally a dry track.  I needed a hard one tonight and got one.  I had hoped I'd make 5x300 w/ 6 min rest but I only got 4+ some 100s, and weight pulls.  

Hoka trainers on

stretches, 100m, drills, bands

4 x 300, 100, 100 w/ 6 min rest - 46.91, 47.31, 51.07, 48.81, 16.20, 13.67

100m on the turn - 13.34

2 x 90lb weight pulls - 50 yds, 60 yds.

I was feeling the lactic even after 2 300s so I took it easy on #3, thinking I might be able to get 5, but no way.  I started #4 with HR above 140 and literally gave everything to bring it in under 49.  I was on the ground for a few minutes and it hurt to walk, but I still ran 2 more 100m sprints w/ 6 min rest.   I rested and did one more on the turn.  A mile of sprints tonight.   Hard work but no where near what I was doing 2 yrs ago.  The 5x3 w/6 is a hard one, I had completed this workout only 4 times in '21 with averages ranging from 45.99 to 46.59.   Today my avg for 4 was only 48.5, but I did run one deliberately slower.  It's a bit frustrating.  I am working hard though.  Squats, core, hip flexors, and resistance yesterday.  

Since my training was late, I ate lunch, so heavier - 141.3 lbs.  Need to reduce.