Back On The Track

[Scott Kustes]

First day back after a three-week post-meet layoff to let the shin splints and hamstring heal.

Light Tempo
8 x 400m, 1:30 target (~65% intensity), 3:00 rest
Actual times: 1:26, 1:24, 1:23, 1:29, 1:28, 1:29, 1:25, 1:29

Set an easy pace of 1:30 for the day, just something to get the legs moving again. The hardest part was not going out and blowing away the target.

[Derek Simonds]

Very Nice. Glad you are back.

[Scott Kustes]

Boy, I can tell I'm going to have to work to keep this updated.

Friday, August 15
Short speed-endurance
6 x Cross-Drill (see last entry)
Times: 37, 41, 43, 44, 47, 45 seconds

Verdict: Cajun for lunch was a bad idea

[Scott Kustes]

Short tempo session:
5 x 200 @ 32 second pace
Times: 27, 30, 30, 31, 32

Verdict: Shin splints still there a bit, but not too bad. I need new shoes.

[Derek Simonds]

I told everyone at my work that I know someone who is 83% as fast as Bolt. Very good statistic.

[Scott Kustes]

Haha...nice! Oh, and that was a 3 minute rest between reps.

[Scott Kustes]

Speed-Endurance:
4 x 50m Pyramids (2nd entry), 90 seconds rest, on grass.

Verdict: Yep, still in need of new shoes. Only 5 hours of vodka/club soda-laden sleep is not conducive to being on top of your game either. Felt pretty explosive though and am learning to stay down for about 20m to accelerate more smoothly.

[Scott Kustes]

Lost motivation for awhile after 1.5 shoulder dislocations and such. Getting motivation back, bought new shoes yesterday, and hit the track today. Also joined a new gym since my affiliate left town. So here goes:

Tempo
6 x 400m @ 22 secs per 100m (1:28 target)
Times: 1:25, 1:25, 1:22, 1:26, 1:23, 1:26

Kept it a bit slower, had to work to keep from outpacing the clock by too much. Just wanted to get the legs back. Probably spend a week in ramp-up mode.

[George Mounce]

I tried to run a 400 today at a 1:35 pace (I had no reason to go faster for my fitness test), and it ended up being a 1:04, then 0:58, then 1:40-2:00 every time for my 1.5 mile run. Do you have any hints on how to slow down your pace.? It is the thing I really, really suck at. I was trying to pace for a 9:30, 1.5 and I ended up running a 9:35 but I used it all up at the beginning.

Methodology other than "run a 1:35 and get used to it" would be appreciated.

[Scott Kustes]

It is kinda tough. I set my watch on a countdown timer for 100m splits. So for a 1:28 tempo, I'll set it at 22 seconds so I can get a read of where I am at each 100m. If I'm way ahead, I'll pull back a little. If I'm behind, I can speed up.

As for methodology, it's really just focusing on "staying back" and not striding through as hard. I can almost feel myself putting on the brakes, keeping the torso more upright rather than forward. I don't bring the feet all the way through to my butt, though that's less a conscious thing and more a result of pushing off with less force. It's obviously not the form I would typically use, but I'm just making sure my legs are up to the task. I'll probably do one more tempo session at a similar pace, maybe a 1:24, then start cranking it back up.