Training Log Archive: BP

Slept in, dodged rain drops.

Finally mustered motivation around 3pm and since the forecast tstorms didn't materialize decided to venture to track for a lite speed session. Mile warm up with strides and 1/2 cool down

Usual routine

Plus hip drills

Plan was 4x200 at 800 race pace or better. Blustery cross wind, 61F but rain stayed away. Wore full leg cover to keep the knees warm. Diagonal walk recovery. Went as follows:
33.3
33.5
33.9
32.2

C • looks like a good set based... 2

200m intervals - Splits

Warm and sunny out- gorgeous. Which goes to show that if you dont like the weather in MN, wait 15mins and it will change!

Pushing the mower before the impending weekend rain

Some idle intellectual time allowed me to ponder 2 things.
1. Drafting
The first, given that I posted a tongue in cheek comment re drafting on SteveO's blog, got me thinking about the fluid/aero dynamic principles that are well known to apply to cycling, swimming and even xc skiing, and ask what is the real benefit for running. The most convincing research concludes as follows:

"The energy cost of overcoming air resistance on a calm day outdoor was calculated to be 7.8% for sprinting (10 m/s), 4% middle-distance (6 m/s), and 2% marathon (5 m/s) running".

Greater gains of course occur when there is a head wind and may translate to several seconds a lap. A key factor is to be positioned around 40-80cm behind the runner in front to gain maximum beneift- 1m behind and the slipstream effect rapidly dimishes. Sadly any race run in lanes is not going to have a slipstream effect.

2. Predicting 800 and mile times

Based on elite runner performances (Landy, Elliott, Snell, Coe, Moricelli and El Gerrouj), the average delta bewteen a 2x multiple of 800 and the best mile time is 19.6 seconds. Some are slightly greater becuase of top end anearobic speed (eg Coe 12.7 seconds last 100m in his 1500m OR) and smaller in those with world class 3000m times. No real surprises gvien that the mile is 50:50 aerobic/anearobic.

So the mile conversion for an elite is roughly 2x800m T + 20 secs (1500m T is close enough to 2x800m T) and assumes that ALL metabolic systems are trained optimally.Put another way in order to run a sub 4 min mile you have to to be able to run 800m at 1:50 or better.

For sub-elites I've always favored the Daniels 2.2 rule or 400 time plus 6 seconds tor predict 800 (ie 2x400 plus 12 sec), then 800 lap time plus 6 seconds (ie 4x400 plus 24 secs) for a target mile time.

C • interesting that they never... 2

Legs a tad tired today

Original plan was track. However " injury alert" with dropping temps, wind and fatigue was duly posted. Recovery run around the mushy French park trails. Knees and elbows covered again- must be Junetember in MN land.

Not known for planning ahead, I did learn that the National Senior Games (for youngsters over 50) will be hosted in St Paul in 2015.
http://www.nsga.com/track-and-field.aspx
To take part you have to qualify in 2014 by place or by time. MN NSGA coming up Aug 2, so there is an impetus to enter as the qualifying times (100-1500m) for an M60 aren't too arduous.

Warm but pleasant day

Quick spin to loosen up

Outdoor session taking advantage of a warm and pleasant MN een.
Alongside trainer for motivation went through the following:

50 Jump Ropes
20 Med Ball Slams
20 Deadbugs
1 min SL Bridge Ext each side
X3

30 Push Ups
Med Ball OH Walking Lunges
20 Squat Jumps
20 Med Ball Twist
X3

20 Split Squat Jumps
20 Burpees
15 Squated Banded Row
20 Bird dog
X3

Legs with roller.

Quick note on the leg strength and plyo routines; they certianly help to simulate the fatigue factor at the end of a 400 or around 600m of an 800. All good brain-pain conditioning.

Out early along the Patriots path (deer and Swans in abundance) past Lakes Pochohontas and Speedwell, back up the hill into MT. Saw signs to the HS so detoured on Early street (apropos!) for a bit extra plus 4x100 m strides at mile pace (20sec) then back to hotel.

Killing time, inevitable delays out of EWR

Quick trip to Noo Joysey hitting some blah East coast weather.

Patriots path Morristown. Otherwise with airport hiking 9.6 km covered for the day.

Legs and hip drills.

3 laps then 4x100 wind sprints to get loose

Legs with roller and then hip drills.

USATF MM masters and mid America open champs. Fair to say I had a fair degree of performance anxiety going into my first track meet in a whole year.
All told did OK and had positive feedback from my track buddies. Spikes worked out great - snug fit and no foot injury! Big time whew right there.
Oh yes 3 races in the space of an hour.

First up the 100 dash and really more of a warm up for the 400. Heat 2 and only guy using the standing start routine- all the pro sprinters with block starts. Remembered to keep low for the first 8 strides. Finished strong in14.19 against a 1.1 mph head wind. Took the age group win and 9th time in the overall open standings.
AG= 82.5% OAE= 11.87
About where I expected to be into the wind.

And then the 400. Not a lot of recovery time. Drew Lane 9-yikes! Two guys caught me by the 200 as I really didn't go out hard enough, but kicked into gear and had a strong last 50m. Almost took the heat win by a matter of inches against old friend and masters sprinter Jim Schoffman (Mass Velocity team mate).
Finished in 63.55 - into 2.1mph head wind, with definite room for improvement since I went out too conservatively. Age group win and 5th mid America open.
AG= 83.2%, OAE= 51.9
Fairly happy with that as a confidence booster for the 800.

Last race, the 200 and legs feeling a bit heavy after the 4. Drew Lane 4-nice!
Went out hard, caught all the staggers by the turn -tied up a bit at the end but not too bad. Wind -.7 mph against which was the least of all 3 runs.
Finished in 28.72 for age group win and 8th mid America open.
AG= 83.6%, OAE= 23.12
Not too far off best times of 2 seasons ago.

Speed seems to be there and now I've got no excuse not to run a 600 TT and prep for the 800 at the SOTN games, end of month.

C • It sure does - amazing. 8

Pushing the ole mower

Evening stroll

Memories of a fine MN day