Nov 19 2009

Decent progress over last week. Took a rest day from running yesterday and just did sprint "machine". I guess I have to come up with a name for that drill. Tues did 1mile fast warmup, 4x200, some weights, shot practice, then in evening did vault strength workout and sled push. Very tired afterwards. Day before that I ran 5miles on track in 36min, then did 4x100 strides to loosen up. Threw discus ok. Sunday did 10 min warmup run, then hurdles, vaulting, sled push. Saturday did 5x430 on MAC indoor track and weights. Pretty good workout. Friday did same as Sunday, but with faster 14min run as warmup.

After all the injuries last season I had no hopes of getting close to the world record for M45, but I feel so good now I'm starting to look at it. The challenge now is to not over do the training because I feel good. Basically if I can stay injury free the WR is realistic because it's a bit soft. The injuries take so much out of the training momentum at my age that any one serious injury at the wrong time could mean the end again though. I'm working with a new message guy who's very good and that will help.

These marks will get me there:

12.10 100m

20-7 LJ

37-4 SP

5-10 HJ

54.80 400m

16.20 HH

128-0 Discus

12-10 PV

128-0 Jav

5:00 1500m

If I stay healthy, some of these marks will be easy, and I've done most of them in meets or practice in the past couple years. Putting it all together is always the test. When I look at them, I just laugh at how easy they would be for a younger guy. A good decathlete could do these in one hour literally without breaking a sweat, and throwing from a stand, etc. When I was 20 I jumped 21-0 in a long jump practice session with a 5 step approach. That's 5 steps, LRLRL, not 10 steps. Oh well, the years are not kind. These numbers may change up or down after a winter of training, but there's not a large range of performance that we older athletes can expect. I'm not going to accidentally bust out a 23 foot long jump, or throw the shot only 30 feet. The pole vault and javelin will always be the wild cards I suppose because of the nature of the vault, and my shoulder in the jav. If I regained full use of my shoulder, I could conceivably throw a lot farther than 128'