Friday, April 22, 2011

Oh, Glorious Spring

Life is so good... another academic year over .... house paid off .... 100% debt free .... the beginning of a vacation ... starting my third year in love with the beautiful Iska ... in the best physical shape of my life - sprinting in college track meets at age 50 ... and it's gardening time ... the weather is gorgeous ... OH, glorious spring!!

My pool is open and warm!

The flowers are potted, and the tomatoes, and cucumbers are in the ground.

My little friend, the tree frog in one of my pots.

Sunday, April 17, 2011

My new blog - Sprint Forever

Since my posting here at Bill's TN Paradise has been dominated by training and sprint racing, I've decided that all such discussions need a different home.

SO ...

Here's where I will post on running, track, training, and lifestyle of a 50+ masters sprinter with an ageless athletic spririt. Visit anytime...

Wednesday, April 6, 2011

I'm back...

UPDATE 2: Pictured here - my new Spira Genesis 2 training shoes with the so-called "wave spring technology" Took 'em for a test drive this morning and they felt great. Springy, comfortable, stable. Goodbye to my old Saucony Pro Grids that served me well for over 3 years. Thanks Dad!


My first light day of speed work, 12 days after the hamstring injury.

Mile warm up
Long spints at 85-90% effort:
400m in 63 sec
4 x 200m in 27-28 sec

Thinking strongly about running the 400m for the first time at the Vanderbilt Invite on 4/23.

58 or bust!


Last 2 workouts:

mile warmup
2 x 400m - 61, 66
3 x 200m - 28, 27, 27

mile warmup
800m - 2:33
2 x 400m - 63, 68
200m - 26.5

This sprint training on blacktop is ripping up my feet. My Saucony training shoes will be replaced as I've ordered some Spira Genesis 2's. I am an "under pronator" which means I sprint heavily on the outside of my foot. The skin below my little toes is ripped, bleeding. I'm going to have to tape them next time.

Training strategy is to work on long sprints and strength at 80-90% effort. No consecutive run days. Resistance exercises and leaps on off days. At least one full day of rest, and one light day.
I WILL race my first 400m at Vandy on 4/23 (I'm registered!).

I'll then eventually transition back to shorter speed work and starts. Future races are: May 5 - 400m, May 14 - 100m and 200m, May 21 - 100m. Depending on how I do in this, my first 400m race will determine whether I see this as a competitive race for me. If I think I have a chance to go under 57 in the future, I will continue to train. If I struggle to run 59.75, I probably won't continue competing in it. The result will probably be somewhere in between. I seem to be able to stride a 27 sec 200m with not more than 90% effort, now if only I could put 2 of those together.

Weight is good: 139