Training Log Archive: BPIn the 31 days ending Jul 31, 2015:
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Friday Jul 31, 2015 #
Walking 30:00 [1] 3.2 km (9:22 / km)
(rest day)
Another fine day
Strength 25:00 [1]
Yard work, getting ready to vacation
Thursday Jul 30, 2015 #
Walking 20:00 [1] 2.0 km (10:00 / km)
slept:8.25 weight:61.7kg
LT ramble, very nice out
Jogging warm up/down 14:00 [2] 2.5 km (5:36 / km)
Feeling a bit DOMSy from pushing the weights last night, however conditions too good not to get out for some track play time.
Mile warm up with strides 4x100 and half a mile cool down at end.
Mile warm up with strides 4x100 and half a mile cool down at end.
Track intervals 7:00 [4] 2.0 km (3:30 / km)
No real plan other than to do 2000m of speed work around mile pace. Would that be 4x500 or 5x400? Nope decided on 1000m sets of 500, 300, 200. 5 hundreds and 3s around mile pace and the 2s at 1/2 mile pace with walk recovery. Mid 80s, slight breeze and minimal humidity, so very nice out. As follows:
1:51(2:30R)
63 (2R)
36 (1:30R)
1:54 (2:30R)
61 (2R)
35
Split kms in 3:30 and 3:30!
1:51(2:30R)
63 (2R)
36 (1:30R)
1:54 (2:30R)
61 (2R)
35
Split kms in 3:30 and 3:30!
Stretching 6:00 [1]
Static and dynamic before speed work
Drills warm up/down 5:00 [2] 0.4 km (12:30 / km)
Was tempted to skip these but sanity prevailed, got to get those fibers firing!
Walking 5:00 [1] 0.6 km (8:20 / km)
And a bit more wind down.
Wednesday Jul 29, 2015 #
Walking 24:00 [1] 2.5 km (9:36 / km)
Back to old routine.
Jogging warm up/down 15:45 [2] 2.75 km (5:44 / km) +27m 5:28 / km
Gradual ramp
Strength 1:00:00 [3]
Walking Lunges with Twist- Crab Walk- Bear Crawl- High Knee Butts- Reverse running
OH Reverse Lunge with Knee Drive 4 x 10
SL Pistol Squats 4 x 10
Artic Hammstring Curls 4 x 12
Negative Chest Press 4 x 10
Push Press 4 x 12
Negative Rows 4 x 10
BW Dips 4 x 12
Incline Chest Press 4 x 10
Cool Down:
Hurdlers
Bird Dogs
Cat and Cows
Childs
OH Reverse Lunge with Knee Drive 4 x 10
SL Pistol Squats 4 x 10
Artic Hammstring Curls 4 x 12
Negative Chest Press 4 x 10
Push Press 4 x 12
Negative Rows 4 x 10
BW Dips 4 x 12
Incline Chest Press 4 x 10
Cool Down:
Hurdlers
Bird Dogs
Cat and Cows
Childs
Stretching 8:00 [1]
Legs with roller
Tuesday Jul 28, 2015 #
Note
(rest day)
Too much going on, too stressed. Good to have Ros home :)
Monday Jul 27, 2015 #
Note
Funeral service for Ros' mum in Canberra (now Monday afternoon). Notice in the Canberra Times. According to Ros, it was a beautiful and meaningful service, the eulogies well received and a gathering of family and friends afterwards at the Park Hyatt on Commonwealth Ave. Pity I couldn't be there in person to support but in lieu of that paused to shed a tear, radiate some positive thoughts in celebration of a life lived well but equally the hope for the journeys of lives ahead. And a safe trip home :)
Jogging (Road) 20:59 [2] 4.0 km (5:15 / km) +55m 4:55 / km
Lite and easy. Humid and 86F.
Sunday Jul 26, 2015 #
Trail running (XC) 32:08 6.0 km (5:21 / km) +65m 5:05 / km
slept:10.0 weight:60.8kg
Felt wickedly humid. Enjoyed first 20 mins and felt that ease of running/endurance was finally returning. Took it easier for the last 1 1/2 miles. Trails still damp from recent rain and grass on ski trails needs cutting.
Saturday Jul 25, 2015 #
Note
(rest day)
Turned into a unplanned rest day, with work and then escape to a British Car show at Woodland Hill Winery in Delano. Longish but pleasant drive out in the country. Bucolic scene, and at least the car got some attention!
Did a little spot of wine tasting and found it likable enough so brought some home. High 80s out and big Healeys run hot, so felt very toasty by the time I got home.
Did a little spot of wine tasting and found it likable enough so brought some home. High 80s out and big Healeys run hot, so felt very toasty by the time I got home.
Friday Jul 24, 2015 #
Note
Then and now. More hair!
Walking warm up/down 20:00 [1] 2.0 km (10:00 / km)
Quick outing
Strength 1:00:00 [3]
Almost forgot about the second session this week.
Knee tuck lunge, B-Skips, C Skips, Hammstring Raise, High Knee Butts, Karoke with Knee drive
RNT Reverse Lunge w/Iso Hold 3 x 10
Wall Sit 3 x 30 s
3-way hamstring touch 3 x 15
FM Squat Machine 3 x 10
RNT SL RDL 3 x 12
Decline Press 4 x 10
OH Bent over row 4 x 12
Arnold Press 4 x 10
Shoulder Shrug 4 x 12
Decline Curls 4 x 12
Tri-Push Down 4 x 12
Cool Down:
Clams
Glute Kick Backs
Hurlders
Cat and Cows
Childs
Knee tuck lunge, B-Skips, C Skips, Hammstring Raise, High Knee Butts, Karoke with Knee drive
RNT Reverse Lunge w/Iso Hold 3 x 10
Wall Sit 3 x 30 s
3-way hamstring touch 3 x 15
FM Squat Machine 3 x 10
RNT SL RDL 3 x 12
Decline Press 4 x 10
OH Bent over row 4 x 12
Arnold Press 4 x 10
Shoulder Shrug 4 x 12
Decline Curls 4 x 12
Tri-Push Down 4 x 12
Cool Down:
Clams
Glute Kick Backs
Hurlders
Cat and Cows
Childs
Thursday Jul 23, 2015 #
Walking 20:00 [1] 2.2 km (9:05 / km)
weight:61.2kg
Nice day
Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)
Mile warm up with 4x100 strides before track
Stretching 6:00 [1]
Static and dynamic
Drills 5:00 [2] 0.4 km (12:30 / km)
Std routine
Track intervals 5:57 [4] 1.6 km (3:43 / km)
Keeping some form of conditioning going, decided on 4x400 at 80% effort with 1:30 walk recovery to simulate mile pace. Nice and warm at 85F with mod. breeze. Went as follows:
91
90
90
86
Avg = 89 ish
And left it at that.
91
90
90
86
Avg = 89 ish
And left it at that.
Walking warm up/down 8:00 [1] 1.0 km (8:00 / km)
Easing down
Wednesday Jul 22, 2015 #
Walking 25:00 [1] 2.4 km (10:25 / km)
Mid morning break from dealing with airlines
Jogging warm up/down (Treadmill) 15:00 [2] 2.6 km (5:46 / km) +26m 5:30 / km
Gradual ramp
Stretching 8:00 [3]
Legs with roller
Strength 1:00:00 [3]
More hypertrophy work out
High A’s- B Skips- High knees- Butt Kicks- Karoke
5/0/1 Leg Press 3 x 12 (100)
BW Squats 3 x 15
Seated Leg Extensions 3 x 10 (55)
Seated Leg Curls 3 x 10 (90)
Incline Bench Press 3 x 10
Up Right Row 3 x 10
Front Raise 3 x 12
Lateral Raise 3 x 12
OH Grip Curls 3 x 12
Dips 3 x 12
SLRDL on blue pad 3x12 ea
SL glut bridges 3x12 ea
Cool Down:
Hydrants
Bird Dogs
Hip Circles
High A’s- B Skips- High knees- Butt Kicks- Karoke
5/0/1 Leg Press 3 x 12 (100)
BW Squats 3 x 15
Seated Leg Extensions 3 x 10 (55)
Seated Leg Curls 3 x 10 (90)
Incline Bench Press 3 x 10
Up Right Row 3 x 10
Front Raise 3 x 12
Lateral Raise 3 x 12
OH Grip Curls 3 x 12
Dips 3 x 12
SLRDL on blue pad 3x12 ea
SL glut bridges 3x12 ea
Cool Down:
Hydrants
Bird Dogs
Hip Circles
Tuesday Jul 21, 2015 #
Walking 27:00 [1] 2.5 km (10:48 / km)
Walk the dogs, help pack, get Ros to MSP.
Had to deal with major issue with Delta booking, fortunately disaster (as in no seats to fly) averted. Finally up and away West bound plane.
Had to deal with major issue with Delta booking, fortunately disaster (as in no seats to fly) averted. Finally up and away West bound plane.
Trail running (XC) 20:55 [2] 3.85 km (5:26 / km)
Therapy
Monday Jul 20, 2015 #
Note
Dealing with a family bereavement is never easy. Part emotional and part pragmatic support, have put together a nice pictorial memory for Ros to take back home to share and celebrate her Mum's life. Notably it has been the emotionally uplifting out reaches from friends and neighbors with condolences that have provided moments of reprieve.
Walking 25:00 [1] 2.75 km (9:05 / km)
Better than nothing. Too many preoccupations at present to mobilize for anything else.
Note
Running with the pack. NSG 800m prelim
Sunday Jul 19, 2015 #
Jogging (Road) 26:28 5.25 km (5:02 / km) +60m 4:46 / km
Relaxed run on bike ways. Humid and drenched (wt 136.6 at start and 135.0 at end)
Note
weight:61.4kg
Got Ros seats for Tues night to go to Oz with funeral Monday week
Canned my trip to UK so I can nurse the dogs
Signed up for an online 400/800 training program so as a) refine training and b) learn how to use block starts. Interestingly this is a program directed at high schoolers which is pretty much how masters age runners should train. Big difference from my younger days is the amount and sophistication of the strength conditioning- we did absolutely none of that!
Thinking ahead to the indoor season.......
Canned my trip to UK so I can nurse the dogs
Signed up for an online 400/800 training program so as a) refine training and b) learn how to use block starts. Interestingly this is a program directed at high schoolers which is pretty much how masters age runners should train. Big difference from my younger days is the amount and sophistication of the strength conditioning- we did absolutely none of that!
Thinking ahead to the indoor season.......
Strength 20:00 [2]
Mowing and cleaning
Saturday Jul 18, 2015 #
Trail running 21:57 [3] 4.1 km (5:21 / km) +50m 5:03 / km
Wet woods, wet underfoot= drenched
Friday Jul 17, 2015 #
Note
Got one of those calls today, you hope won't come but when it does hopefully it was a peaceful end. And so it was, Ros' Mum passed away in the early hours Australian time in Canberra ACT. She was 90 and suffered from the inevitable complications of Aortic Stenosis. The end was fortunately painless. It was left to me to relay the message, and thankfully she took it well, even to the extent of having a premonition a few days ago. The circle of life...
So now I'm navigating Delta airlines to get her on a plane for the funeral.
Meanwhile I am scheduled to fly out to the UK tomorrow night and we have 2 recuperating kids at home. Never rains but it pours!
So now I'm navigating Delta airlines to get her on a plane for the funeral.
Meanwhile I am scheduled to fly out to the UK tomorrow night and we have 2 recuperating kids at home. Never rains but it pours!
Jogging warm up/down (Treadmill) 20:07 3.5 km (5:45 / km) +35m 5:28 / km
Quick respite at the gym
Stretching 5:00 [1]
With roller
Massage 1:00:00 [0]
Regularly scheduled session, good opportunity for stress reduction
Thursday Jul 16, 2015 #
Note
Some thoughts on optimizing race performance and best time predictions
400m
First 200 run at 1.5-2 sec slower than best 200 time
Second 200 at 1-2 sec slower
Predict from 200 (28.5) actual = 61-63
800m
First 200 is the fastest by 2 sec (first lap 90-93% of 400 time or 400 time+6s) and second lap 2 sec slower than first
Predict from 400 (63) actual = 2:20-2:23
And here's one way to run it- anyone remember this guy?
https://www.youtube.com/watch?v=5LHid-nC45k
400m
First 200 run at 1.5-2 sec slower than best 200 time
Second 200 at 1-2 sec slower
Predict from 200 (28.5) actual = 61-63
800m
First 200 is the fastest by 2 sec (first lap 90-93% of 400 time or 400 time+6s) and second lap 2 sec slower than first
Predict from 400 (63) actual = 2:20-2:23
And here's one way to run it- anyone remember this guy?
https://www.youtube.com/watch?v=5LHid-nC45k
Note
Another way to look at predicting potential times is using age grading and calibrating on a lifetime best (LTB) basis. If I could run a 61 sec 400 that would equate to a 49 sec o[pen age equivalent which would be a LTB. Ditto for the 800 a 2:20 would equate to 1:51.
Am thinking about more specific 400 training including block starts which I was never taught to do (in college I only ever ran the 400 as a 4x400 relay) and avoid now. You never know!
This looks like a good site:
http://trackstarusa.com/
Am thinking about more specific 400 training including block starts which I was never taught to do (in college I only ever ran the 400 as a 4x400 relay) and avoid now. You never know!
This looks like a good site:
http://trackstarusa.com/
C • 1
Walking 23:00 [1] 2.5 km (9:12 / km)
Cooler but muggy
Wednesday Jul 15, 2015 #
Note
Up early and homeward bound. Trainer session tonite and I think he will be pretty pleased with where we got to :)
Walking 18:00 [1] 1.6 km (11:15 / km)
Homeward bound
Jogging warm up/down (Treadmill) 11:30 [2] 2.0 km (5:45 / km) +20m 5:29 / km
Before wo
Stretching 10:00 [1]
Static and dynamic
Strength 1:00:00 [3]
Transitioned to a muscle build ie hypertrophy phase as follows:
High A’s, A-C Skips- B Skips- High Knee Butts-
5/0/1 Lunges 3 x 12 ea (30#)
Weighted SL RDLs 3 x 15 ea
Lateral Shuffles with Band 3x
Flat bench 4 x 10 (50#)
OH bent over row 4 x 12
Seated Shoulder Press 4 x 10 (40#)
½ Kneel Lat Pull 4 x 12
Hammer Curls 4 x 15 (30#)
OH Triceps extension 4 x 15
Cool Down:
Glute Bridges
Clams
Hydrants
Childs
High A’s, A-C Skips- B Skips- High Knee Butts-
5/0/1 Lunges 3 x 12 ea (30#)
Weighted SL RDLs 3 x 15 ea
Lateral Shuffles with Band 3x
Flat bench 4 x 10 (50#)
OH bent over row 4 x 12
Seated Shoulder Press 4 x 10 (40#)
½ Kneel Lat Pull 4 x 12
Hammer Curls 4 x 15 (30#)
OH Triceps extension 4 x 15
Cool Down:
Glute Bridges
Clams
Hydrants
Childs
Tuesday Jul 14, 2015 #
Walking 23:00 [1] 2.5 km (9:12 / km) +25m 8:46 / km
(rest day)
Earned a rest day, just a bit of walking to stay loose
Stretching 7:00 [1]
Short session mostly calfs
Walking 20:00 [1] 2.2 km (9:05 / km)
To and from dinner
Note
Replaying "the video" from the final lunge to the line and with a wry smile the mere inches from a medal. The M60 final was in fact the tighest grouping of top4 runners of all the 400 finals :-)
So far into this season's rankings 8 and 26 (US and world respectively) for the 800 and 11 and 27 for the 400. Now where can I find another track meet?
So far into this season's rankings 8 and 26 (US and world respectively) for the 800 and 11 and 27 for the 400. Now where can I find another track meet?
Monday Jul 13, 2015 #
Note
slept:8.0 weight:61.6kg
Systems check, all fine with calves a tad tight.
Another warm day forecast with high 80s at race time.
Then off to NYC tonite- put off this trip from earlier with the prescience that I would make the 400m final. Next week off to the UK. So this is pretty much the track season for me, vacation and hernia repair take care of August- a pity because things are just coming good.
Another warm day forecast with high 80s at race time.
Then off to NYC tonite- put off this trip from earlier with the prescience that I would make the 400m final. Next week off to the UK. So this is pretty much the track season for me, vacation and hernia repair take care of August- a pity because things are just coming good.
Stretching 10:00 [1]
Rollering out
Jogging warm up/down 9:00 [2] 1.5 km (6:00 / km)
Hot day on the track. Jogged a bit in the shade before doing drills and strides on the infield. 4x100 strides then some shorter race pace sprints.
Stretching 12:00 [1]
Static and dynamic in the shade
Drills warm up/down 6:00 [2] 0.5 km (12:00 / km)
Getting the legs firing
Track race 1:03 [5] 0.4 km (2:37 / km)
Really hot out on the track 86F under cloudless sky with variable breeze (glad I wasn't running the 1500). Anyhow ready to go in lane 4 for the NSG 400m 60-64 final. Out OK, running relaxed down back straight, ramped it up and felt strong for most of the home straight, tieing up in the last 25m. Forth place in 1:03.58, and just missed bronze by 0.13 and silver by 0.22 with winner in 1:02.40- so a pretty tight race down to the line. Second best time of the season for me and yesterday's effort would have got me sliver. Anyhow happy with effort and managed to sustain 3 days of high class racing.
Got another ribbon and a MN cheer and hung out with a few new and old track friends. A fine NSG games.
Got another ribbon and a MN cheer and hung out with a few new and old track friends. A fine NSG games.
Walking 8:00 [1] 0.6 km (13:20 / km)
Legs were a bit cooked, but nothing hurt or torn- pretty surprising!
Walking to stay loose and then change and off to MSP.
Walking to stay loose and then change and off to MSP.
Note
Reflections on my first NSG.
Glad I made it to the event which was very well run (kudos to friend and organizer Susan Adams Lloyd), some fine performances, some stand out and record breaking and great all round camaraderie. The medal ceremonies (awards to all finalists with hardware for top 3 and ribbons for next 5) were well executed and went very smoothly even with the photo ops. Kudos to the officials who sat out there for over a week in hot summer weather. Whatever was going on behind the scenes looked smooth on top. Only one timing issue and that was resolved slickly (World Masters international official present).
Couldn't miss a "home town event" but had to make arrangements to qualify when I got injured end of last July. I know I keep dwelling on the surgery but that played a significant mental, physical and emotional role (between Oct 14 and Mar 15). My plan for the year has been to focus on track and not try to do everything, and I think that was the right approach otherwise burn out was likely. Training started back in Feb with a 24 week plan of base build (12weeks) and then speed work (12 weeks) focusing on the 800. Could have used more runway and more endurance base (a 5k race or two would be good early season tests)and as it turned out the 400 became my stronger event. The latter likely because I invested some time in strength and flexibility with a lot of running drills. I'm still physiologically a middle distance runner but time and efficiency may dictate focusing on the 400/800 combo for the future (ie forget the short sprints and longer distance races).
So now I have to focus on work obligations (these never went away), residual health matters, and staying generally active whilst augmenting V02 max- this will mean a diet of XC runs and longer interval work in the fall. No idea whether Orienteering, other than the West Aussie champs, will speak to me. Although the Seattle sprint series looks interesting (nix that back in the U.S. from Oz one week prior. Other priorities rule!
Overall, I'm a happy camper, still kicking with some of the best age group athletes in the country. Knowing that life takes unexpected turns and sometimes hangs by a gossamer thread, I'll take it when I can :-)
Glad I made it to the event which was very well run (kudos to friend and organizer Susan Adams Lloyd), some fine performances, some stand out and record breaking and great all round camaraderie. The medal ceremonies (awards to all finalists with hardware for top 3 and ribbons for next 5) were well executed and went very smoothly even with the photo ops. Kudos to the officials who sat out there for over a week in hot summer weather. Whatever was going on behind the scenes looked smooth on top. Only one timing issue and that was resolved slickly (World Masters international official present).
Couldn't miss a "home town event" but had to make arrangements to qualify when I got injured end of last July. I know I keep dwelling on the surgery but that played a significant mental, physical and emotional role (between Oct 14 and Mar 15). My plan for the year has been to focus on track and not try to do everything, and I think that was the right approach otherwise burn out was likely. Training started back in Feb with a 24 week plan of base build (12weeks) and then speed work (12 weeks) focusing on the 800. Could have used more runway and more endurance base (a 5k race or two would be good early season tests)and as it turned out the 400 became my stronger event. The latter likely because I invested some time in strength and flexibility with a lot of running drills. I'm still physiologically a middle distance runner but time and efficiency may dictate focusing on the 400/800 combo for the future (ie forget the short sprints and longer distance races).
So now I have to focus on work obligations (these never went away), residual health matters, and staying generally active whilst augmenting V02 max- this will mean a diet of XC runs and longer interval work in the fall. No idea whether Orienteering, other than the West Aussie champs, will speak to me. Although the Seattle sprint series looks interesting (nix that back in the U.S. from Oz one week prior. Other priorities rule!
Overall, I'm a happy camper, still kicking with some of the best age group athletes in the country. Knowing that life takes unexpected turns and sometimes hangs by a gossamer thread, I'll take it when I can :-)
Note
National Senior Games results summary
Made 2 finals, scored a 4th in the 400 and 7th in the 800, posting best 2 seasons times in each event and inside All American Standard.
Made 2 finals, scored a 4th in the 400 and 7th in the 800, posting best 2 seasons times in each event and inside All American Standard.
Sunday Jul 12, 2015 #
Note
Looks like weather conditions might be moderating from the earlier forecast of 90 and t storms; high 70s around 400 race time and mid to high 80s for the 800 final.
Stretching 8:00 [1]
Quick relax in the hot tub, then rollering out to check for knots. All seems AOK.
Jogging warm up/down 6:30 [2] 1.6 km (4:04 / km)
A couple of laps then strides and wind sprints.
Arrived early and in time for the National Anthem which for some undefined reason, still brings a tear to my eye.
Arrived early and in time for the National Anthem which for some undefined reason, still brings a tear to my eye.
Stretching 10:00 [1]
Static and dynamic
Drills warm up/down 5:00 [2] 0.4 km (12:30 / km)
On the infield while the 400 prelims started
Track race 1:03 [4] 0.4 km (2:37 / km)
Lane 5, heat 5 of 5 in the 400 prelim, so knew what time needed to qualify. Modest start, conservative first 200 in 31, home in 32 for 1:03.30 to win heat comforatbly pulling away in the last 60m. Again another text book effort. And (holy moly) seeded first by time in the M60 final tomorrow!
Warm and humid and fair breeze down home straight, which for some reason did not bother me. Some days........
Warm and humid and fair breeze down home straight, which for some reason did not bother me. Some days........
Walking 10:00 [1] 1.0 km (10:00 / km)
Easy warm down to keep legs loose.
Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)
A bit of downtime between races, got an ice cream then coaxed the legs back into action. Kept it light with some strides and race pace starts.
Stretching 10:00 [1]
Another good lot of static and dynamic action, then stick work.
Drills warm up/down 6:00 [2] 0.6 km (10:00 / km)
Couldnt(mustn't ) skip these.
Track race 2:30 0.8 km (3:07 / km)
And the 800 final - representing Minnesota, William (very formal) Pullman in lane 6. Warm 80s and muggy. Gave it my best shot, started well, managed a bit of "argie bargie", stayed with the pack through 400 in 1:15, got gapped as the front guys took off (all 800/1500 specialists who didn't run the 400 earlier), I faded a tad at 500 but managed a strong finish for a season best time of 2:30.82. Finished 7th out of 8, a few seconds back from the pack. So all in all, very happy with my showing in what is my first National level masters track meet. Certainly helped to have guys running at a similar level- the last time I ran in a pack like that was at college........
Stayed for the medal ceremony (ribbon for me) and all 8 runners got called out. Nice home cheer for the MN finalist as well :)
Stayed for the medal ceremony (ribbon for me) and all 8 runners got called out. Nice home cheer for the MN finalist as well :)
Walking 8:00 [1] 0.8 km (10:00 / km)
And some easing down walking. Nothing hurts!
Note
800 result age grades out at 1:59 and 84%
400 grades at 51 s and 84%
Definitely improving, and if I had another month, who knows. Speed is good but endurance was always the concern coming off surgery, finding time to train with work, travel and life has been the challenge.
As a postscript, interestingly when I started back in track in 2010/2011 season I was running 2:28-2:32 for the 800, so still around the same mark in 2015. First 400 I ran was in 2011 outdoor and was +/- 61
All told, happy where I've ended up this season and one more race to go.
400 grades at 51 s and 84%
Definitely improving, and if I had another month, who knows. Speed is good but endurance was always the concern coming off surgery, finding time to train with work, travel and life has been the challenge.
As a postscript, interestingly when I started back in track in 2010/2011 season I was running 2:28-2:32 for the 800, so still around the same mark in 2015. First 400 I ran was in 2011 outdoor and was +/- 61
All told, happy where I've ended up this season and one more race to go.
Note
Enjoyed a very nice BBQ last night courtesy of Jim S (sprinter) and Susan Adams Lloyd (she cochair of the NSG effort) to reconnect with former Mass Velocity track team mates and some other NSG folk. Commiserations over injuries and celebration for some fine performances. One beer was my limit!
Saturday Jul 11, 2015 #
Jogging warm up/down 15:00 [2] 2.4 km (6:15 / km)
Track day, as in day 1 NSG. Warm and humid and storms on forecast.
Mile warm up, a bunch of 4x100 m strides, 4x150 race pace running the bend and a few short wind sprint. Get the cobwebs, spiders and adrenaline under control.
Mile warm up, a bunch of 4x100 m strides, 4x150 race pace running the bend and a few short wind sprint. Get the cobwebs, spiders and adrenaline under control.
Stretching 25:00 [1]
Three separate goes of static with roller and stick and dynamic.
Drills 8:00 [2] 0.8 km (10:00 / km)
The usual ruffage
Track race 2:33 0.8 km (3:11 / km)
Race 1, prelim heats of the 800m (3 heats of 13). Drawn in lane 1, start position 5 on the waterfall. Got a good start, settled into pos 3/4, cruised through 400 in 1:15, moved up to 3rd on the backstraight and held that comfortably to the line. FAT was 2:33.85.
Conditons were OK, high 70s and humid, reasonable breeze down back straight.
Going into this race and taking every race one at a time, I heeded the words of O Steve!
Objective 1 was to show up and race (which meant qualifying in 2014)- accomplished
Objective 2 was to run inside the All American Age group standard of 2:35- accomplished
Objective 3 was to qualify for the final 8 (on time)- accomplished as 6/39 and .25 behind 5th
The last objective required a balancing act of run your own race, don't expend too much energy, but finish well in the heat.
For me it was pretty much textbook, but still felt there was stuff left in the tank. Anyhow we will see tomorrow, and if not it doesn't matter. I got to the party!
So I did improve my season best time by over 4 seconds (and last years seed time!) and today's result age grades out at approx 2:02 and 83%
There were some fine performances in the younger age groups.
Next up tomorrow the 400m prelims, for which I am seeded pretty well, followed by the 800 final- representing MN :)
Part of me can't believe I am here doing this. Oh well carpe diem!
Conditons were OK, high 70s and humid, reasonable breeze down back straight.
Going into this race and taking every race one at a time, I heeded the words of O Steve!
Objective 1 was to show up and race (which meant qualifying in 2014)- accomplished
Objective 2 was to run inside the All American Age group standard of 2:35- accomplished
Objective 3 was to qualify for the final 8 (on time)- accomplished as 6/39 and .25 behind 5th
The last objective required a balancing act of run your own race, don't expend too much energy, but finish well in the heat.
For me it was pretty much textbook, but still felt there was stuff left in the tank. Anyhow we will see tomorrow, and if not it doesn't matter. I got to the party!
So I did improve my season best time by over 4 seconds (and last years seed time!) and today's result age grades out at approx 2:02 and 83%
There were some fine performances in the younger age groups.
Next up tomorrow the 400m prelims, for which I am seeded pretty well, followed by the 800 final- representing MN :)
Part of me can't believe I am here doing this. Oh well carpe diem!
Jogging warm up/down 5:45 [2] 1.0 km (5:45 / km)
Two laps and a bit to stay loose
Friday Jul 10, 2015 #
Note
(rest day)
Trying to stayed rested and loose.
Thursday Jul 9, 2015 #
Walking 24:00 [1] 2.5 km (9:36 / km)
(rest day)
Casual stroll
Wednesday Jul 8, 2015 #
Walking 25:00 [1] 2.75 km (9:05 / km)
Walk and talk
Stretching warm up/down 10:00 [1]
Static and dynamic
Strength 1:00:00 [2]
Lighter session as part of taper.
Low A’s, High A’s, Butt Kicks, High Knees, High-Knee Butt Kicks- Karoke
SL TRX Squats 3 x 12
Lateral Lunge 3 x 15
SL RDLs on Blue Foam 3 x 15
SA Chest Press on Step 3 x 12
Side to Side Hops on Step 3 x 15 sec
Bent over Row 3 x 12
Seated Arnold Press 3 x 12
Lateral Raise 3 x 15
Sit and Sprint 3 x 15 s
Curls 3 x 15
Dips 3 x 15
Glute Kick Backs 3 x 15
Cool Down:
Hamstring Raises
Hurdlers
Clams
Cat and Cows
Childs
Low A’s, High A’s, Butt Kicks, High Knees, High-Knee Butt Kicks- Karoke
SL TRX Squats 3 x 12
Lateral Lunge 3 x 15
SL RDLs on Blue Foam 3 x 15
SA Chest Press on Step 3 x 12
Side to Side Hops on Step 3 x 15 sec
Bent over Row 3 x 12
Seated Arnold Press 3 x 12
Lateral Raise 3 x 15
Sit and Sprint 3 x 15 s
Curls 3 x 15
Dips 3 x 15
Glute Kick Backs 3 x 15
Cool Down:
Hamstring Raises
Hurdlers
Clams
Cat and Cows
Childs
Tuesday Jul 7, 2015 #
Walking 22:00 [1] 2.4 km (9:10 / km)
Fairly leisurely LT stroll.
Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)
Before track with 4x100m strides
Stretching 7:00 [1]
Static and dynmaic
Drills warm up/down 5:00 [2] 0.4 km (12:30 / km)
Usual routine
Track intervals 1:37 [3] 0.6 km (2:42 / km)
Last WO before moment(s) of truth. Beautiful evening. Kept it light with 5x120 running the bend in lane 3 (to breakline) with 1 min recovery. Focused on fluid relaxed running. Times for what they are worth: 20, 20, 19, 19, 19
Jogging warm up/down 4:40 [2] 0.8 km (5:50 / km)
A couple of laps to cool down
Monday Jul 6, 2015 #
Note
PFW (T-6)
Mon Easy run and core
Tues Drills and wind sprints
Wed Easy run and strength
Thurs Drills and strides (lite)
Fri rest
Sat 800m prelim
Sun 400m prelim (800m final for top 8)
Mon (400m final for top 8)
Mon Easy run and core
Tues Drills and wind sprints
Wed Easy run and strength
Thurs Drills and strides (lite)
Fri rest
Sat 800m prelim
Sun 400m prelim (800m final for top 8)
Mon (400m final for top 8)
Jogging warm up/down 10:00 [2] 1.75 km (5:43 / km)
Quick trundle around the indoor track at the gym.
Stretching 6:00 [1]
Legs with roller
Strength 20:00 [2]
Hips, abs and core
Sunday Jul 5, 2015 #
Note
And now for some more self-indulgent running form analysis. Star of the North Games 800m, 6/2015 Rochester. Gotta love collages!
Should have worn a black vest to a) blend in and b) emulate the great Kiwi runner John Walker (or not :)
Anyhow left panels around the 500m mark and right panel at the break line (150m)
Should have worn a black vest to a) blend in and b) emulate the great Kiwi runner John Walker (or not :)
Anyhow left panels around the 500m mark and right panel at the break line (150m)
Trail running (XC) 24:42 4.5 km (5:29 / km) +40m 5:15 / km
Shake out run in the woods. Still humid and buggy but otherwise pleasant.
Note
Great evening last night celebrating the 4th on the shore of Lake Minnetonka and enjoying the Excelsior fireworks.
Walking 18:00 [1] 1.6 km (11:15 / km)
Short walk. Our female Berner has had a nasty inflammatory arthritis, either Lyme or Immune Complex Arthritis, fortunately responding to a combo of doxy and corticosteroids. So a short rehab outing with both.
Stretching 7:00 [1]
Legs with roller. Got to stay ship shape.
Strength 20:00 [2]
Good bit of hard work- hot and humid
Saturday Jul 4, 2015 #
Jogging warm up/down 9:40 [2] 1.6 km (6:02 / km)
Mile warm up with 4x100m strides
Stretching 7:00 [1]
Static and dynamic
Drills warm up/down 8:00 [2] 0.8 km (10:00 / km)
Usual routine
Track intervals 3:04 1.0 km (3:04 / km)
T-8 and 2 WOs to go. Focus on sharpening for the 800. Plan was 5x200 at race pace (36-37) with 1 min(100m) recovery. Warm 70F, tad humid and no breeze so went shirtless. Went as follows:
38.7 (too casual)
37.7 (bit better)
36.3 (in the zone)
37.0 (OK)
34.7 (enough left in the tank)
Avg = 36.8
Getting there........
38.7 (too casual)
37.7 (bit better)
36.3 (in the zone)
37.0 (OK)
34.7 (enough left in the tank)
Avg = 36.8
Getting there........
Walking warm up/down 8:00 [1] 1.0 km (8:00 / km)
Walk/jog recovery.
Walking 35:00 [1] 3.2 km (10:56 / km)
Downtown ramble mostly Nicollet mall, after picking up NSG athlete credentials at the Convention center
Friday Jul 3, 2015 #
Event: National Senior Games
Walking 24:00 [1] 2.5 km (9:36 / km)
(rest day)
Pleasant day
Thursday Jul 2, 2015 #
Jogging warm up/down 11:30 [2] 2.0 km (5:45 / km)
Mile and a bit with 4x100 strides before track
Stretching 7:00 [1]
Static and dynamic
Drills warm up/down 6:00 [2] 0.6 km (10:00 / km)
Std routine
Track intervals 3:45 1.2 km (3:07 / km)
T-9 and 3 WOs remain. Reducing quantity while maintaining quality, so 4x300m at 800 race pace (c56 sec) with 1:30 recovery. Started each one on a 2:30 cycle. Nice evening occasional breeze down home straight. Went as follows:
56.5
56.9
57.2
54.6
Avg = 56.25
56.5
56.9
57.2
54.6
Avg = 56.25
Walking warm up/down 12:00 [2] 1.2 km (10:00 / km)
Walk/jog recovery.
Note
A collage of running form.
Left panel- last lap of an 800; top right- last 50m of the 400 (credit O Steve!), bottom right; Sprint O
Left panel- last lap of an 800; top right- last 50m of the 400 (credit O Steve!), bottom right; Sprint O
Wednesday Jul 1, 2015 #
Walking 31:00 [1] 3.2 km (9:41 / km)
Really nice out.
Jogging warm up/down 11:20 [2] 2.0 km (5:40 / km)
Gradual ramp.
Stretching 10:00 [1]
With roller
Strength 1:00:00 [3]
Walking Lunges- High A’s- Butt Kicks- High Knees- Catepillars- Bunny Hops- Square
Split Lunges 3 x 12 (35#)
Inverted Rows 3 x 12
Med Ball Push-Ups 3 x 10
Med Ball Slams- side to Side 3 x 12
Squat and Pass 3 x 10
Squat and Row 3 x 12
RNT Reverse Lunge 3 x 12
Curl to Press 3 x 12
OH Triceps Extension 3 x 15
Cool Down:
Hamstring Raises
Lunge Rotations
Cat Cow
Childs
Split Lunges 3 x 12 (35#)
Inverted Rows 3 x 12
Med Ball Push-Ups 3 x 10
Med Ball Slams- side to Side 3 x 12
Squat and Pass 3 x 10
Squat and Row 3 x 12
RNT Reverse Lunge 3 x 12
Curl to Press 3 x 12
OH Triceps Extension 3 x 15
Cool Down:
Hamstring Raises
Lunge Rotations
Cat Cow
Childs