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Good 300 Louie. When and what will you be competing in this summer?
As far as the Baylor wo's go, I definitely adjust the volume for my athletes and especially my 50 yo bones.
Today I did speed endurance: 6x150y with 5:00 rest. 19.7-18.7-18.5-18.4-17.8-17.8. I felt stronger with each one, a good sign especially since I've had a tweaked hammy lately. Did a weight wo yesterday w/core and romanian dl and good mornings for my hams. Next poster put up your results-Bueller,Bueller anyone...

Lucky,

I gave the tempo training a shot today. My first run since the track meet last Sat. I was going to try and hit 35 sec on the 200 with 2 min rest in between x 8. Below you will see how I did. It was 91 degrees out.

36.7 (2:00), 36.77 (2:30), 36.54 (2:45), 37.48 (3:30), 36.77 (3:30), and 37.07.

That was a tough wo. I only made 6. No wonder I give out of gas on the 200 and 400.

Thanks for the info,

Tony

Go for it Tony. Did you start feeling the lactic burn? Keep it up and that sub 60 will happen for you.

LL - Plan on running some 100, 200, and 400s this summer. Unfortunately I cannot make Oshkosh, which really hurts as it will be only a couple days after I turn 35. Plan on running a couple all-comer meets in the area, hopefully hit Eastern Regionals at ESU, and end my season with Keystone State Games.
My lack of training during the high school season showed tonight - I finally am hitting some decent fly-in times (30m - 3.31, 40m - 4.43, 50m - 5.49), but am running out of gas way too soon in workouts (60m - 6.83 and 100m - 11.61). Goal of hitting in the 52s for the quarter, so going to try 2 x 200 in 26 with 60 seconds or less rest tomorrow if I don't find something better to do. If I don't explode, I might try 2 sets.

I have tapered off my throwing volume to get ready for the PA Masters meet on Saturday. Last hammer session was last night - 24 throws (16 @ 75%, 8 @ 90%). Tonight will be my last Disc and shot sessions before the meet - rest day tomorrow. Hammer and weight should go well saturday - looking for seasons best in hammer and a PR in the weight. Discus I hope to not make a fool of myself and the shot...I hope I dont get hurt!

Good w/o for me today: 800 @ 2:56, full recovery (`12 min), 400 @ 59.2, full recovery, 800 @ 2:37, 5 min rest, 200 @ 27.3. It's comin' back.

Hi,

This is good stuff. I averaged 55's in the winter up here in Boston and found it one of the more challenging winters to train in. I trained outside all winter. Due to the conditions, very little speed training this winter and I did well on the fine indoor tracks we have up here. This spring doing more speed work, but not forgetting to keep running Clyde Hart type (easy 800's, 600's, tempo workouts). They are refreshing to do after speed workouts. For four weeks I have been doing a specific workout and slowly going faster. The workout is run 150/walk 50/run 100 rest 2 min and repeat 2 more times. Rest about 8 minutes and then repeat 3 more times. 6 sets all together. 1500 meters all together. In mid May I was averaging high 21's-22 for 150 and high 14's-15.0 for 100's. Last Tuesday I averaged 21.0 for the 150's and 14.0 for the 100's until I reached a total of 900 meters and then my times started to slow down. I cut down the total to 1250 meters on purpose. I feel my speed and endurance are getting worked while not taxing my body too much. Still, was tired after this workout and was ready to run today but other things occurred. I am going to run a trial 300 tomorrow to test the speed.

Interesting workouts all of you. I may add in BM0's latest workout only sub the 800's for 600's.

thanks for the posts,

Mike

My post may be a bit unclear. I just re-read my post and I averaged 55's for the 400 meters.

Looks like you're in shape Mike. Are you running any meets this summer?
BMo-Definitely coming back.
Since my last wo report on Wednesday I rested Thursday, did a core wo plus swim/stationary bike on Friday. Was going to run event 300 on Saturday but my R ham(constant problem) was very tight so I opted for a strength wo. 40:00 of various running highlighted by 5xuphills of various length-times(1:07-:51-:52-:45-:23) lots of drills and ez striding and ham feels better. I compete in the 400 again Tuesday in an all comers meet in Dallas. Surely someone has some results to report. Let's hear 'em.

Hey Lucky,

Today I tried the speed endurance wo you suggested 3x300@90-95% w/10:00 rest and then 5 stadium steps. Times were 50.16 - 50.29 - 52.70. Felt great and worn out at the same time.

Thanks again for the wo info.

Tony

Hi,

Yes, the speed is coming along. I hope to run in 3 meets up here in June and July. All are autotimed and well organized. (they have been in the past) Yesterday I ran a 300m time trial and pleased with the results. I ran a 39.69 and hope to run a mid to high 54 400 this summer. Any suggestions for workouts are welcome. Everybody keep running and stay healthy. Love the posts.

Mike

Due to my calf staining at the end of march, I backed off for 3 - 4 weeks and have built back up to 30 miles a week, with my long run being 10 miles.

Last week I started my modified speed program.

Since the closest track to me is closed for renovation for the summer, I am going to do my speed on the road this summer.

My mid week run is a 6 miler and in it I have started doing four x 3 minute cruise intervals with 1 minute recovery. Each week I will drop 30 seconds on the interval portion, until by the last week of my shortened season, I will be doing four x 30 second intervals with the full 1 minute rest. I am focusing on running form on these, and getting a long fluid stride without restraining my calf hopefully, but each week I plan to run faster and faster as the interval distance shortens.

Last Saturday and this Saturday I am doing a 6 miler run with a 20 minute tempo run. Last week I averaged 6:33 per mile on it.

I will race 800 meters on the 27th, run a 5K on the 4th of July, run the 800 on the 12th, and again on the 18th.

That will be my track season, but no nationals for me this year. I just want to finish injury free this year.

My original goal was to run close to a 2:10, but now I just want to run fast with no injury. I will be running in racing flats for the first meets, and then try spikes for my last 800 race.

I hope this works, I will be using the races as my speed workouts, so hopefully by the last meet, I will be able to go for it.

I ran my season best 57.98 last night. Still went out too slow but I had a strong finish to win the masters division at Luke's all comers meet. I had to run down a younger guy(early 40s) to win and even though my time was just a bit better then my previous 400's this one felt much easier.

Lindy - Very Nice!! I was supposed to open up today but it has been a miserable, cold, rainy, windy day. I feel certain the all-comers meet at Slippery Rock will be canceled and I don't want to drive 65 miles one-way to find out. Had a good "pre-meet" workout yesterday: after jog, stretch, about a dozen speed drills, did blocks for 20-30-40 meters on the turn, then 20-30-40 meters on the straightaway. Only my third blocks session but it started to feel correct, so hopefully I will be able to test it next Wednesday. I think today will end up being a day off instead of my usual day off either Saturday or Sunday.

Congrats Lindy...nicely done.
Still working to get over my achilles pull (been nearly 2 months now). Been back on the track for 3 weeks, but only running in my "flats" (no spikes) and running flat footed as I'm not quite ready to lift from the toes. About 90% healed. Been running mild intervals (400's, 300's, 200's), but should get some longer work in.

Byrke - I like your 800/400/800/200 breakdown. Might try that tonight. With World Championships this year, most Masters meets have been pushed forward, which sort of kills my chances of getting in a meet in late July/early August.

Keep healthy gang and keep up the good work....